Hi guys, I’ve been enjoying lurking on the forum a ton the last day or so.
Recently I’ve decided to stop taking my body for granted and get into shape. I have started getting into resistance training, which feels fantastic! A few years ago I did a fair amount of weights/cardio in a kinda uncoordinated fashion but never made weight gains (or really wanted them) and eventually dropped out.
I’ve always been a pretty skinny person. 18 months ago after an extended period on an (involuntary) starvation diet I was down to 155lb. I’m now 189lb or so. The 30+lb that I’ve gained since hasn’t been too flattering.
So I’m skinny, flabby, and try not to annoy moderately sized kittens. My bodyfat is calculated using random calculators on teh interweb as about 23% so there’s a significant margin for error. FWIW I’m 26 years old.
My goal is to get down to 'prox 12% bodyfat and increase muscle mass so that I have some definition. Also, just as importantly, to build some core strength so that I can do stuff like, um, stand up while wearing a hat. Does this sound reasonable?
For weight training I am focusing on the major compound movements and starting with 2-3 sets of 8-12 reps to near-failure. Plan is for 3 workouts a week and hitting each major muscle group twice a week. I am currently using elastic resistance stuff but I’m looking into joining a gym and working with free weights.
I will probably use dumbbells where possible as I’ve used them before and I understand that they are good for core work. This bit will develop further obv. OK so far?
*** So, my main question *** - am I better off loosing some bodyfat first and then bulking or vica versa?
My diet for the past month has looked vaguely like;
#1 75g oatmeal, yogurt, fruit
#2 100g tinned salmon, diced veggies, mayonnaise, 50-60g brown rice
#3 200g lean meat, steamed veggies, rice/noodles/sweet potato
#4 see #2
#5 200g baked beans (English thing; tinned beans in a tomato sauce, low glycemic index, high protein/fiber) and fruit, maybe some cheese - this is eaten shortly before bed
Drink; lots of water/tea
but not religiously. I think I work out around 2500 cal and not a ton of protein. According to a counter linked from another thread I need to consume 'prox 4500 cal/day for weight gain. Like, holy crap. I’m not sure I’ve ever eaten 4500 cal in a day.
So, if I am going to try to gain first I am looking for any advice on rounding out this diet. I enjoy eating like this and would refer to keep it as the ‘bones’. You all say I need to eat protein with every meal, so I am thinking of adding some milk mixed with milk power, blended with fruit to breakfast for whey/casein and some poached eggs for meal #5.
I think I would struggle to eat more frequently but I can try. Just need to find an extra 2kcal/day without chugging half a jar of mayonnaise. Or, if I loose weight first then it’s easy enough for me to cut down my calorie intake.
If you got this far then thank you for reading at least! Comments, suggestions, flames all welcome.