Anyone here know about bulking up?

[8Ball]

This is my upper back about 4-5 months ago.

The fat hanging around my lower waist is from me bulking too much too fast. 10 lbs a year = too much.



To you skinny dudes, its better to bulk up slowly, 4-5 lbs of muscle a year, rather than quickly and bring along the fat with you.

I'd have a much yoker looking back if there wasn't a sheen of fat all over the place.

[ArbitraryWater]

oh yea.

youre big, but now you need to cut. you probably are.

[8Ball]

Yup, I'm at a minor caloric deficit now. Doing a "recomposition". I only have a 4 pack abs now from a 6 pack.

Goal is to lose 10 lbs of fat in 1.5 years, while gaining 6-7 lbs of muscle during that time so I can stay at the same body weight.

I have normal breakfast, heavy lunch with clean carbs and protein, large protein shake at 4pm, and pea soup for dinner. Stomach stays light at night.

[highwhey]

the fitness/nutrition industry is one filled with a shitload of conmen, but lyle mcdonald speaks the truf. worth picking up a book of his and read it from cover to backpage.

[AirBonner]

the fitness/nutrition industry is one filled with a shitload of conmen, but lyle mcdonald speaks the truf. worth picking up a book of his and read it from cover to backpage.

Fitness advice is a little out of your wheelhouse

[Axe]

Alejandro just couldn't stop following highwhey hmmm. Dude must be on aspergers.

[SaltyMeatballs]

Keep it simple. You weigh 160 lbs so I would aim for 160-175g of protein per day

Get your protein from clean sources
- chicken
- fish
- lean beef
- eggs
- oats
- protein powders

Eat good carbs
- rice
- oats
- potatoes
- whole grain pasta
- quinoa

Eat plenty of veggies

Since you're bulking, I would eat about 200-300 more calories than your maintenance amount.

Workout 4-5x a week. Push, pull, legs is the most efficient split.

Eat clean. Track your calories. Stay disciplined. Stay patient.