From Skinny-Fat Bastard to Just Skinny… Time to Bulk
I was your average skinny-fat guy. Bulk? I was already ~20%bf. Cut? I weighted 132 pounds (5’4). So I was thinking, what the hell was I supposed to do? After a year of playing soccer pretty intensely, I started weight training during the season (been at it for about 2-3 months). Bulking while doing the amount of aerobic training/conditioning required for soccer wasn’t really working out… Now I’ve become just plain skinny. Well you’ve got to have a “base” to begin with right?
So anyway, after reading lots of bulking articles and John Berardi stuff, I’ve got a plan, but of course I need the input of more experienced people.
I’ve included some pix btw
Weight: 128.7 pounds
Height: 5’4
Bodyfat: According to Tanita, I’d say 11-12% (need input here)?
PROPOSED DIET:
Meal 1 - 1 cup oats, 3.53oz blueberries, 6 whites 1 whole egg, 1 tsp flaxseed, apple.
Meal 2 - 6oz chicken (raw weight), 1 tbsp flaxseed, 1 cup broccoli, 1 onion, mesclun salad.
Meal 3 - 1 cup rice (cooked), 4.23oz lean sirloin beef (raw weight), tomato, onion, mesclun.
Meal 4 (preworkout) - 25g carb energy, 1 scoop whey.
Meal 5 (post-wo) - 50g carb energy, 1 scoop whey, 1/2 cup oats.
Meal 6 - 5.3oz sweet potato, 1 tsp flaxseed, 6 oz chicken, broccoli, onion, mesclun.
Meal 7 - 7oz blueberries, 7oz cottage cheese, 1 tbsp 100% natural PB.
TOTAL: 2800 cals (C/P/F): 340/200/70
49%/28%/22.5% roughly.
All advice is appreciated. I’ve got some specific questions though:
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Are these too many/too little cals? I’ve calculated using Berardi’s Massive Eating thing, and this is much more cals than other calculators put me at.
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My goal is to hit 143 pounds (65kg). How much weight should I be looking to gain a week so as not to gain a heck load of bodyfat as well? Estimated, how long will this take me?
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As you can see from my pix, I was a fat-skinny guy, so does that make me endo? But now I’m skinnier, am I still endo or ecto or what? This has to do with calorie calculations as well, I’m not sure whether I should be calculating like ecto (faster metabolisms) or endo (slower).
As a former fat kid, I like to eat But I don’t want to make it so I gain 20 pounds but only 2 pounds of muscle or something like that