Bulk1

Hi SK,

I agree how you have started... by shedding the fat 1st... and then bulking! Some people will disagree but getting you fat % around 15% 1st is the way to go before bulking imo...as you will find it far faster and easier to cut again after bulking!! and still looking good whilst in the bulking stage...minimal fat.

Also... I know that counting daily cals to the letter can drive u crazy.... and probably not realistic... just try and get as close as you can.

I know what you mean about bulking without adding unwanted fat (everyone does!! But... you cant not add any fat. (many will tell you you can tho... but its 2 different methods to cut or bulk! If any...it will be VERY slow results without adding some fat) I know its not what you want to hear mate, but to bulk up you need to consume more calories/surplus to your requirements... this is the only way you can grow quickly even with taking any substance known to man to enhance growth.. You can limit how much unwanted fat you will gain tho!

But eating lean foods...(I'm sure u already know this) I may sound boring by saying this... but I only eat for nutrition... I almost never eat for fun. By doing this you'll be eating lean food while still making sure your getting your good fats.

But a Bulk diet in my opinion is not very long term... so its not like your going to put back on 2 stone of fat in this time! I would bulk strictly for say 10 weeks... then go on a cutting diet.. you will lose a bit of muscle whilst cutting but not much and will be back to being lean again easily enough as you wont have a lot of fat to shift say over the next few months cutting...with the fastest results.

Rest a much as you can... you dont want to be doing much cardio.. or over training.. (like you have been used to) why struggle to add more cals to your diet if your going to go and work them off again! I think you'll get your heart working hard enough during your weight training so I wouldn't worry about cardio during bulking.

The main thing I am trying to say is... no matter what anyone tells you... its very very simple.. Energy in verses Energy out.. determines whether u will gain....lose or maintain weight. (I know you were asking more about lean weight gain... but you still need more cals just make sure your eating lean meals and healthy fats)

Dont be scared by seeing your waistline increase an inch or 2.. that will come off quickly! Long term fat that has hung around for years is what takes longer to come off! Short term fat increase will drop off more quickly when your ready...so fret not..



To save me typing ...here's a guide to cals intake..



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For example, lets say you have decided to start your diet to gain weight with a daily caloric intake goal of 2,800 calories and a nutrient ratio percentage of 40-30-30. Your calculations would be:
Protein2,800 x 40%(.40) = 1,120 calories Carbohydrates2,800 x 30%(.30) = 840 calories Fat2,800 x 30%(.30) = 840 caloriesNow you know how many calories to consume from each nutrient. To find the grams necessary for each of these nutrients, refer to the nutrient pages where you learned how many calories were in each gram of each nutrient...
Divide the number of calories needed for each nutrient by that nutrient's caloric content per gram.
For the previous example, perform the calculations as follows:
Protein1,120 / 4 = 280 grams per day Carbohydrates840 / 4 = 210 grams per day Fat840 / 9 = 93.3 grams per day Now, you know exactly how many grams of each of the macronutrients you should shoot for every day. You won't be able to hit these goals exactly, you just want to try and come as close as possible.





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As far as the workout... I train heavy and imo... (your bulking ...not shaping!) creatine really is worth trying....and it allows you to lift more weight than usual withought as much fatigue.. some people notice the benifits and some dont. I aim for 12-15 reps.. 3/4 sets.. and usually dont reach 12/15 on the 2nd set... which is training to failure... if you can train to 12/15 every set.. you lifting too light imo.

I use a 3 day split program... 1 min rest between sets.




p.s You have a great base to work from! I think u'll see fast results... specially at the start.