Stats: 6’6" 220lbs 19% BF (estimate)
I’m a former fat boy who’s now a skinny fat boy. I need to gain weight (especially in arms and legs) and lose bodyfat.
I’m currently on a clean bulk:
3600kcal 33% prot / 20% carb / 47% fat
Saturdays free eating
Working out Mon/Wed/Fri:
Bench press, military press, row, squat, deadlift. Switching between 8x3 and 3x10 every third week or so, adding weights after each successfull workout.
My aim is to bulk until I can drop to sub 15% BF without looking like I just survived an eating disorder.
Am I on the right track or is there something I should change?
First about your diet, I think your ratios are off as well as your calories.
If your goal is to bulk 3600 is to little for a guy your size. I’m 5’10" 211lbs and just finshed a bulk and I was eating well over 4000kcal, clean too.
I suggest you read this article:
Massive Eating Reloaded, Part I
Massive Eating Reloaded, Part II
There is a good calculator in the article to help you determine how many calories you need on your bulk based on your activity levels.
As to your ratios I think you might want to try a 40% Protein / 30% Carb / 30% Fat.
As to your work out looks like your hitting every thing but your lats, throw in some Chin ups or lat pull downs if your not strong enough yet.