Okay people I have been lifting for sometime but through the years have not kept it going. Just turned 40 and have gained a little wieght. After reading this sight now for about a week I have decided I have not been taking in enough food.
Here are my stats
6’ 1-2" 250 pounds 30% BF (175 LBM)
The last two months I been taking in 2200 to 2300 calories. 1 to 1 2/ gallons of water a day. Since some of you would ask here is the break down of nutrients.
F 8gr (all the above each meal 6 times a day)
I am anal about amounts and timing, although my amounts were not enough after reading this sight.
GOALS: Gain 15 pounds of muscle
Lose BF (get to aorund 10-15%)
I have read some of JB’s articles and I am floored as to the lack of knowledge I have. All of the articles are rather humbling. It appears I have always been afraid to eat more for fear of gaining BF.
I have calculated my calories from JB’S article and came up with around 2,251 calories to just live.
3,259 to maintain what I currently have
4,009 to gain muscle
I do not really care about getting so big I can hadly move, I just really want to be healthy.
Here are my ?'s
1.) I know in order to lose fat I must gain muscle, okay. But should I start at around 3,600 calories and see what happens?
2.) Should I incorporate cardio? I feel alot better when I do.
3.) Should I maintain a consistant 6 meal a day routine with p + c only & p + f only?
(I am thinking of a split as pro 40%, carbs 30%, fat 30%) I would like to eat clean to reduce the amount of fat gained with muscle.
This should do it for starters. If anyone would be kind enough to assist I would appreciate it. Previously I had been doing the BFL routine and it really never worked for me. I did help many people I just did not beneift from the prescribed method.