essex-monkey

Hi all im 6,2 and until recently weighted 15 stone ive shed 2.5 stone of fat and now looking to bulk up with muscle but worried about adding too much fat again , some advice on what weight gain or protein shake would be good and what training should i be focusing on ?? been doing a lot of cardio to burn the fat ie 5-10 mile runs etc , but wanting to bulk up now . thanks

2wdsaph ben

Have a look on my protein website they had a good forum and their products are really good.
Watch out who you listen to because everybody thinks they know everything about training and I kept listening to everyone. I only listen to the lad who works in the gym now, i stuck to the same routine and started seeing the gains. All the while I was doing one week of this then one week of that I wasnt getting anywhere

Kieron

Are you happy with your current fat levels??

essex-monkey

Hi ideally if I'm not going going to bulk I'd lose a bit more fat for some shape and definition but not really to worried if I bulk and carry a little fat if that makes sense

Kieron

My advice would be to get to the fat levels you want when there are muscles there first. recomp (losing fat whilst adding muscle) is alot harder and slower to do than one or the other.

If you are losing weight at the moment then you are probably catabolic. Not so great for adding muscle. Get the last few lbs off and then clean bulk. By that you need maintence carbs only, lots of protein and good fats. You will need to find what works for you with those but I would guess 400/500gr good carbs source (rice, sweet pots etc), 300gr of actual protein (meats, fish & shakes). Fats I'm not so sure as not monitoring those personally.

As for shakes, I try and keep it simple with protein only. Not weight gainer as they are best for hard gainers that burn lots of calories (ectomorph). If you don't stay skinny regardless of what you eat then no need for the extra carbs/calories gained from them as they will be detrimental to a clean bulk.

v man

plus 1 on this

for my self ( not saying the op has to do this)
i add 1 scoop of of carbs to every protein shake as carbs are the main carriers for protein
especially after training

its tinny things like this that can make a world of difference

essex-monkey

thanks im going to start next week , down to 12st now just working on my macros and diet

Benni

Some good videos to advise you mate...


And then click through the other trainer videos in the side. All the best, Benni.

Benni