No idea what to do for arms

[wiley79]

You should add some clean protein to your diet, I would say get about 100 grams of clean protein at least with just an upper body workout. When you start seeing results you will want to do some shoulder shrugs, trust me. Then you can up your protein. You shouldn't gain much weight with just an arm routine, if your weight goes way up, drop your calories, if it comes down, raise your calories, everyone is different so a # would be useless.

Bench press is GREAT for triceps, and it works a large muscle group including chest, which is good.

 

[CitizenKane]

Well I'm not saying I wouldn't want to pack on a load of muscle, just not sure if I can do it when I'd have so much problem with the nutrition side of things. I was thinking maybe try it and see how things work out. I'm curious though... what would be the amount of Calories/protein I'd need to gain mass?

Training your whole body with a sub-par diet will give you better results than just training your arms with a sub-par diet.

 

[CitizenKane]

You should add some clean protein to your diet, I would say get about 100 grams of clean protein at least with just an upper body workout

What's "clean protein"?

 

[wiley79]

protein without the fat, chicken breast, protein shakes, ect, is what I would consider clean protein.

 

[Mr Anonymous]

Yeh I'd probably do it with tins of tuna and protein shakes. It's 1g protein per lb of lean mass right?

 

[zedhed]

Bro youre 5'8" and 204 right now. So I dont think that you need to worry too much about calories. The thing that I would do is make sure that your diet consists of protiens and veggies and a little bit of fruit. Even with your condition that "should" be ok. You gonna want to eat stuff like all kinds of lean cuts of various meats, beef, chicken, fish turkey and pork. That and your various mixed veggies, some fruit once in a while and youre good to go. For what you want you dont even "need" to worry about protien shakes, but if you can do them and like them then thats fine too.
It appears that youre naturally muscular, more or less, so just go with the basics and improve what you have. I think you will be glad you did. And of course you are very welcome to stay here and be a part of this community too!

 

[CitizenKane]

protein without the fat, chicken breast, protein shakes, ect, is what I would consider clean protein.

But protein is just a macronutrient like fat or CHO, you're referring to sources of protein that don't have much other macros in them, like whey or chicken, etc? Protein is protein, there is no good or bad kind of protein.

Also this is just an aside, but why should you avoid fat? Fat is not bad. Ever hear of Omega 3s, EFAs, keto, etc?

 

[SouthernLord]

I think he's saying clean and meaning lean

Whole eggs and sirloin > chicken and fish when it comes to growth. At least for me.