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Am I On The Right Track?

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?

Thanks!

[quote]Brogan wrote:
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?

Thanks![/quote]

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
http://www.T-Nation.com/readTopic.do?id=459429

Massive Eating Reloaded, Part II
http://www.T-Nation.com/readTopic.do?id=459431

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.

Good Luck

Thanks for the advice!

I’ll add pulldowns to my workouts and bump the calories to 4000kcal with the macro ratios you suggested. Will see how my body responds and react accordingly.

What about nutrition on non-training days, should it be identical to workout days (minus PWO drink)? Or should I low carb them hoping to minimise fat increases?

Reduce your carbs on your off days but don’t cut them out completly, you’ll probly cut out about 70-100g of carbs and remember to stick to complex carbs (brown rice, whole wheat bread, yams ect)