Jflynny18
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Hi I'm wanting to start my bulk now and was hoping to try and get some advice and tips from somebody please,
I'm sitting around 174 -175, 6ft 2 looking to gain more mass, 12.5-13% , Visual estimations visible top and mid section abs lower abs are not apparent as top and mid section.
Current training 5x week following phat/pull created by a member on here.
I do log mostly on myfitness everyday my current macronutrients and calories 2,947, this figure should be +250 over maintence if it's still the same and not changed . My macros are 180 proteins, 370 carbs, 82-83 fats. With these macros I've noticed slight strength increase I think nothing special though any recommendations? Should I increase?
I really want to gain more strength for my compounds and gain size
Supplements I take are ; Fish Oil, Multi-V and whey protein when in order to meet intake but try get it mainly from foods.
Diet during the week is pretty good usually consists of the following below
300-450 Calories
8am Breakfast - Porridge x2 satchet of Quaker Oats + milk +250 ml semi
Or - Bagel + PB and Protein Shake
10.30Sometimes snack here like Bannna or Apple
If no snack I eat early lunch at 11 due to work timetable
lunch is usually a footlong subway (700-800 calories)
Preworkout meal (400< calories : Chicken breast+ white rice 60g + hot sauce
Then a non stim preworkout drink
Post meal usually (700-800+ Calories )
Either Lean steak mince, or steak or chicken
100g of white rice
Sweet Patatoes 200g
Vegetable bag with mixed veg
Post snack( 300-500)
Rice cakes
Peanut butter
Ice cream
Crumpet
I usually go out once per week and have few drinks
I've made some decent progress in terms of size at my weight looking now to tweak and improve my diet and nutrition. Would be greatful for any help or advice
Thanks
I'm sitting around 174 -175, 6ft 2 looking to gain more mass, 12.5-13% , Visual estimations visible top and mid section abs lower abs are not apparent as top and mid section.
Current training 5x week following phat/pull created by a member on here.
I do log mostly on myfitness everyday my current macronutrients and calories 2,947, this figure should be +250 over maintence if it's still the same and not changed . My macros are 180 proteins, 370 carbs, 82-83 fats. With these macros I've noticed slight strength increase I think nothing special though any recommendations? Should I increase?
I really want to gain more strength for my compounds and gain size
Supplements I take are ; Fish Oil, Multi-V and whey protein when in order to meet intake but try get it mainly from foods.
Diet during the week is pretty good usually consists of the following below
300-450 Calories
8am Breakfast - Porridge x2 satchet of Quaker Oats + milk +250 ml semi
Or - Bagel + PB and Protein Shake
10.30Sometimes snack here like Bannna or Apple
If no snack I eat early lunch at 11 due to work timetable
lunch is usually a footlong subway (700-800 calories)
Preworkout meal (400< calories : Chicken breast+ white rice 60g + hot sauce
Then a non stim preworkout drink
Post meal usually (700-800+ Calories )
Either Lean steak mince, or steak or chicken
100g of white rice
Sweet Patatoes 200g
Vegetable bag with mixed veg
Post snack( 300-500)
Rice cakes
Peanut butter
Ice cream
Crumpet
I usually go out once per week and have few drinks
I've made some decent progress in terms of size at my weight looking now to tweak and improve my diet and nutrition. Would be greatful for any help or advice
Thanks