Meal Plan/Training advice

[Cobin]

I need advice on my meal plan/training routine, I am trying to add lean muscle while shredding bodyfat. I am not fat by any means but I would like to lose the little I have and get a 6-pack, I am 150 pds and this is my plan:


Monday150g carbs
Tuesday150gcarbs
Wednesday200gcarbs
Thursday250gcarbs
Friday150gcarbs
Saturday200gcarbs
Sunday300gcarbs

Most coming from complex carb sources.

about 1g of protein per pound of body weight at the least and about 1.25 at the most, since the carbs take up most of my calories. Its about an 1800 calories diet. 6 small meals a day.

Cardio

Starting off with 30 mins 5 times a week then moving it upto 45 mins in two weeks. Low intensity. Keeping it at 45 till I achieve my desired bf% then doing 3-4 days a week of 30 min to mantain it.

Lifting Monday, Wednesday, and Friday rest of the days off.

Monday Chest/back/abs

Wednesday Tri's/Bi's/abs

Friday Legs/shoulders/abs

rotating it everyweek to not get into a rut.


This seem like a good plan to gain muscle/shred fat ?

 

[Legion Kreinak]

You won't simultaneously "gain muscle/shred fat". You have to either bulk and get musucle whilst putting on fat, or shed fat and lose a degree of muscle.

 

[RusPA81]

AT YOUR BODY WEIGHT I WOULD EAT ATLEAST 300 GRAMS OF CARBS A DAY. BEFORE YOU CAN GET SHREDDED YOU GOTTA PUT ON THE MASS. KEEP EATING AND LIFTING HARD AND YOU SHOULD SEE RESULTS. AS FAR AS ABS I SEE THE BEST RESULTS FROM HEAVY SIT UPS WITH WEIGHTS AND BEND LEG RAISES FOR AROUND 15 REPS. GOOD LUCK.

 

[Legion Kreinak]

Also, I would switch it up to Chest/Tris, Back/Bis, Legs/Shoulders. That will work much better, I believe.

 

[b fold the truth]

Still blows my mind why any man who weighs 150 pounds would want to cut up...but that is just me.

I don't know much about super cutting...just eat and grow.

B True

 

[Cobin]

Still blows my mind why any man who weighs 150 pounds would want to cut up...but that is just me.

I don't know much about super cutting...just eat and grow.

B True

I'm 15 : )

 

[Legion Kreinak]

Amazing Cobin, me too. And I weight 155. I wanted to cut too, but I'm going to bulk now instead. B, if you cut at our size now, would you still see muscle though? And have that ripped look?

 

[Cobin]

So do you think it would be good to bulk up eat high calories carbs and proteins and then after a few months cut down. Whats the best way to bulk with adding the least amount of fat? Are weight gainers good? I am not worried about cutting back down I just don't want to be fat. Food doesn't really hold a value on me I can pass up cake/cookies and eat clean if I am reaching for a certain goal. Whats the usual amount of body fat added during a bulking cycle? I am getting my bodyfat tested tomorrow so I will come back and see where I stand.


Also what do you suggest for supplements? Glutamine, Alapha Lipoic acid, creatine? Would taking fat burners help to keep the fat low? How much cardio should I do on a bulking plan?

 

[Legion Kreinak]

Hm, alot of questions here. Here's my take:

Yes, bulk and eat many calroies, carbs, and proteins. Not necesarily a few months however. When you feel you're big enough, start cutting. I'm guessing it'll take 8-12 weeks to see good results in size though.

Bulk with adding the least amount of fat is to eat clean. Ask B Fold and the others about their bulking diet though. I know healthy fats like peanutbutter are supposed to be good though.

Weight gainers shouldn't be necessary unless you have an insanely high metabolism, or want to get really big. There's no need, in my opinion.

I've never actually bulked but I think like 3%-8% BF added when bulking so long as you do everything right. Remember to do little or no cardio, and eat a ton.

Make sure you get 1-1.5x your bodyweight in protein. Go here

http://www11.netrition.com/whey_protein.html

and choose whatever protein powder you think would work best for you. I'm sure it tastes bad, but Worldwide Extreme Powder seems the best value there. That or Labrada. As for Glutamine, use that when cutting because it's supposed to help preserve muscle. I forget what the process is called, but it's good for cutting.

I wouldn't recommend anything other. I'm not a fan of supplements. Make sure you eat right, and train hard, and you'll do fine.

 

[Cobin]

Thanks


Anyone have a calculator to figure out how many calories I should be eating on a bulking diet? 150 pds age 15.