Quote:
Originally Posted by Train_hard  Hi Guys,
Not been down the gym for a while, been busy with many other things. Just starting back and trying to decide how to go. I'm mid 20's and currently 15st. I want to build more muscle i.e bulk BUT I also want to be more defined.
I reckon I need to lose approx 1.5 - 2st of bodyfat to be fairly cut. How do you guys cycle your diets to achieve this i.e. I want more muscle but with better definition. How should I run my diets? Should I cut up for say 8 weeks first and then start a bulk or should I do the other way round? I'm sure I can't do both at the same time because my diet will need to be different for each...
Have you any sample diets of how to build muscle but tone up at same time? I assume this would be high protein foods with only certain types of carbs at certain times?
Not sure where to post this one so its in here for now...
cheers |
Million and one ways to skin a cat.
All depend on whether you are on AAS or not.
Carb Cycling / TKD / Lean Bulk / Body Recomp are options that will work. You can gain size while getting leaner. You can also gain size while staying lean.
The question of how much size is up for debate.
A TKD is currently suiting me pretty well. It's worked for a few people I know, but then again I know a few people who've struggled on it.
I've added 50kg+ to my deadlift and 40kg to my box squat while on a TKD and getting leaner at the same time. I've added about an inch to my legs in that time frame.
But I train for strength and not for size - don't get me wrong, size will come with strength, but training for size and training for strength are two different kettles of fish.
Assuming your training is sound try something like the following:
(Note: Include as much green veg as you can)
Breakfast: Protein + Carbs
Pre Workout: Protein + Carbs
Post Workout: Protein + Carbs
(Obviously Pre/PWO are training days only)
Every other meal: Protein + Fat
Once per week: Protein+Carbs for every meal (Refeed - ideally a training day, ideally leg day)
Adjust macro's to suit your goals - not enough fat loss? Reduce the carbs while keeping fat high. Workouts suffering? Increase Pre Workout carbs.