WongFuHung

I am about 15% body fat and am hoping to Putting on muscle without fat.

I have put my daily calories up by 250 over my running value.

Is this too much? How do you guys put on muscle without fat?

big

250 over maintenance is a great idea.

Make sure you are having PLENTY of protein, limit your carbs to around your workout times, and eat moderate levels of fats.

What is your bodyweight and what calories/protein/carbs/fats are you currently eating?

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WongFuHung

I am 170 pounds and eating 2380 calories a day. I do two whole body routines a weeks after 20 minutes cardio

WongFuHung

Daily Diet Plan

Early Morning Snack
Pint of Water, teaspoon of Cod Liver Oil 123 Kcal 123

Breakfast 500

Option 1)
Breakfast shake (1cup milk,1/2 cup Oats, I scoop protein Powder)

Option 2)
3 scrambled eggs on 2 slice of toast.


Brunch
Chicken Breast 350


Lunch 621

Option 1)
Tuna and sweet corn salad \( Can of tuna 144, can of sweet corn 160kcal, 300g mixed veg, a table spoon salad cream. 2 Slices of whole wheat bread. 621 Calories
Option 2)

White Fish and Whole Wheat Pasta (100g pasta and 150 grms white fish, chillies chopped and herbs and spices added) . A tablespoon of tomato sauce 30kcal.
507 calories


Mid afternoon Snack: 236
Pint of milk:

Evening Meal 700




Pre bed Drink: A scoop of Protein Power in Water 81





Total Daily Calories 2611


Pounds of Body Weight 170
Required Calories 2380

big

Do you know the protein/carb/fat breakdown in that?

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WongFuHung

Hanging leg Raises 15 3
The following as supersets
Leg Extention 15 3
Leg Curl 15 3

Bench Press 15 3
Close Grip Pull Down 15 3

Side Delt Raises 15 3
Bent over Flyes 15 3

Concentration Curl 15 3
Tricep Push Down 15 3

Lying L Flyes 15 3

WongFuHung

I did work out the protein at one point. itr was ove 1 gram per pound of body weight.

big

Ok dude, that's not so good.

You need to be focussing on:
Squats
Deadlifts
Overhead press
Bench
Chins
Dips

Not 15 rep supersets on isolation moves.

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WongFuHung

I plan to keep sneaking the calories up as I grow. After a solid foundation I plan to add more power movements in my routine like squats and deadlifts. Starting realy light and adding a killogram every session

big

You need to start with the power movements now dude. That's how you build up a solid foundation.

You are bang on about starting light and adding small increments each session, and slowly putting up calories too, but you need to start with the squats/deads/etc ASAP and drop the isolation stuff.

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WongFuHung

I have been doing wide grip chins but my progress is so slow! I started doing 2 at a time and that was me done. Now i can do 7 and thats all.

Should I persist with chins or work on pull downs?

WongFuHung

Ok I will take you kind advice on board. Tell me with a squat shall I start am my max or start low and work up with the weight?

big

Keep up with the chins, just vary how you are doing them to keep you fresh (i.e. one session do 3 sets of 5, another session do one all-out set, another do 3x3 with weight added, another with a few sets of negatives etc etc). Going from 2 to 7 is incredible progress actually dude.

But whether you do chins or pulldowns is a fairly minor decision compared to the difference between doing squats (which you are currently neglecting) and doing leg curls (which you are doing).

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big

Low and work up, definitely.

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WongFuHung

Thanks mate