5'11''-148lbs - 12-13%BF - Need Help with Diet and Training Program

[clr18287]

I posted on BodyBuilding.com but haven't had much luck. I asked for some help after overtraining myself 6 months ago and basically depleting all of my testosterone and basically every ounce of energy I had. I followed the BFFM program with a strict 40-40-20 program but I was not eating enough to accompany the intensity and amount I was training... I was working out 6-7 days a week for 2 hours combining HIIT and heavy lifting EVERY DAY. I was taking in about 2250 calories a day and looking to get bigger. foolish.

First Photo ---- I was at my "best" 150 pounds 9.0 percent BF in August/September 2008. I had started working out around April 2008 at about 140 pounds 9.5% BF. It took me 5-6 months to gain 7 pounds and stay at that bodyfat level..at a cost however. Come August, my testosterone was 59ng/dl (244-840) and a Free Testosterone of .9 (9.3-20). I looked good in my mind.. but I was really skinny. On top of that I felt awful. I enjoyed my 6-pack though! My testosterone 7 months prior to that was 800... FYI. I don't have Free T #'s.

Being in such awful shape - sick, insomnia, irritable.., I took a break completely from the gym for 6 months and just started eating more and sleeping and trying to feel better to get my testosterone up. So far, it's up to 177ng/dl.

Photos after 6 month break (February) --- The point of this point is to get some advice on diet and training schedule so I can get to my original goal of 175 pounds at 9% BF. I really need all of your help to guide me or get me started. I am 150 pounds now at 12-13% BF. I was never a hardgainer, ever.. but now with my testosterone so low, it's hard to gain. I lost a **** load of muscle and gained some fat during this period of time and I need a plan to fix this. Thanks much.

[Afrochowder]

Browse through the forums there is a ton of info on diets and training but its really essential to make sure you eat well and its really not difficult also dont forget sleeping is a big key factor. lean meats, oats, protein, rice, veggies and fruits, etc. basic foods. search " gaining mass in a nutshell " and read that post, i can't link posts yet .

[AllMaxBrian]

This will be helpful: Gaining mass in a nutshell (a big nutshell)

I really don't see much fat gain, but I can tell you that 2250 calories isn't even going to be enough only lifting three days per week.

[clr18287]

Thanks.. I've been eating a lot more.. like 3000-3500 calories and increasing my carbohydrate intake.. I am already noticing some intense water retention and some fat gains after about 2 weeks of increasing my food intake. I've gone from 9.5% BF to around 13-14% in 6 months. During your bulking cycles.. at what point do you consider the fat gain too much if you aren't gaining enough muscle? I notice a lot of you guys bulk to like 12% (in the meantime having gained a significant amount of muscle).

Am I better off getting back down to 9% then starting a clean bulk from there.. or should I continue what I'm doing at 13-14% and go clean bulk.. The whole bulking thing is new to me.. Thanks a lot

[SoCo4Fun]

Can you post a sample day's diet? I'd say keep bulking but try and keep it really clean...

[clr18287]

Estimating from memory

-Breakfast- 6am
1 cup Quaker Oatmeal
1 scoop protein powder isolate (25g protein)
1/4 cup blueberries
2 tbsp nat. PB
1 tsp of cocoa powder

-Snack - 9am
1 Scoop Protein powder isolate (25g)
3-4 oz sweet potatoes
1 cup spinach
1/4 cup pumpkin seeds


-Lunch- 1230
3 oz chicken breast
4oz sweet potato
handful of almonds

-Snack- 330
2 cups spinach
6 Black Olives
3oz sweet potatoes
4 oz chicken breast


-Dinner - 630
6oz chicken
4 cups spinach
2 tbsp olive oil
1 cup broccoli

-Snack- 10
Spoonful of Nat. PB
1/2 scoop protein powder
Whole baby zucchini


Thanks !

[EasyEJL]

well, if you are seeing fat gain, i'd probably drop 1 tbsp of olive oil from dinner, and 1 tbsp of natty pb from breakfast just to reduce calories a little. also, because of your testosterone level, i'd consider scrapping the natty pb entirely from breakfast, removing the pumpkin seeds from the snack, and with the 10pm snack adding 2tbsp coconut oil.

[clr18287]

I think I'm going to lose the body fat and get back to 9 or 10% again then do a clean bulk from there - now that I understand the process and the need for EXCESS food to build muscle.

Hopefully I won't lose a lot of muscle during that process but I am an endo/meso natural fat kid and it's been a bitch to lose fat all my life - see attached photo. I really can't face having bitch titties again... I have a feeling I'm headed for like 16-17%BF at this rate and that's a point of no return.