Hi all,
First time post!
Im seeking some help in setting my self up with a GOOD lean bulk cycle.
Abit about my self, Im 20, weigh around 69-70 kilos at about 6-8% BF (umbilicus skin fold is at about 11mm) , I train 5 days a week (Monday through Friday) sat and sun are active recovery days Im also a personal trainer at lutwyche fitness first so i have a VERY active day, which when i include training ontop of that, ive been having alot of trouble gaining and keeping any solid weight. In a busy week i could easily lose 1.5 kilos with out even meaning too, which obviously causes quite alot of frustration since at the moment growing is more or less my number one concern right behind my family and my clients.
Abit more info, I use to carry around 30% BF at 17 so i have spent a LONG time (Ie going on 3 years) losing all of that weight, I also market my self as a weight loss expert within my gym, so staying at least fairly lean year round is very important to me.
What im essentially asking is this:
I REALLY want to succeed as a young BB, and i dont consider gear an option for myself, Can anyone PLEASE help me in setting up a good lean bulk diet? Leaning out i can do... bulking, not so easy.
Can you please help me with setting up my macros, Pre/Post, nutrient timing, maybe even a sample meal plan or even a small section on WHY were eating this amount at this time etc I would be very appreciative. If you guys can atleast point me in the right direction im happy to do the rest of the leg work my self.
Some figures:
My TDEE can fluctuate from 2600 through to around 3300 per day depending on the day.
I eat 7 meals a day every 2-3 hours (though through necessity i may go 4 though i try to avoid it) @ about 350-450 cals per meal
My Macros are something along the lines of 250 Pro 200 Carb 100-115 Fat
Im very insulin sensitive (due to several months lowcarb/CKD) and im worried about excessive carb intake (read: insulin spikes)
Im also 179cm tall
Thanks so much guys
First time post!
Im seeking some help in setting my self up with a GOOD lean bulk cycle.
Abit about my self, Im 20, weigh around 69-70 kilos at about 6-8% BF (umbilicus skin fold is at about 11mm) , I train 5 days a week (Monday through Friday) sat and sun are active recovery days Im also a personal trainer at lutwyche fitness first so i have a VERY active day, which when i include training ontop of that, ive been having alot of trouble gaining and keeping any solid weight. In a busy week i could easily lose 1.5 kilos with out even meaning too, which obviously causes quite alot of frustration since at the moment growing is more or less my number one concern right behind my family and my clients.
Abit more info, I use to carry around 30% BF at 17 so i have spent a LONG time (Ie going on 3 years) losing all of that weight, I also market my self as a weight loss expert within my gym, so staying at least fairly lean year round is very important to me.
What im essentially asking is this:
I REALLY want to succeed as a young BB, and i dont consider gear an option for myself, Can anyone PLEASE help me in setting up a good lean bulk diet? Leaning out i can do... bulking, not so easy.
Can you please help me with setting up my macros, Pre/Post, nutrient timing, maybe even a sample meal plan or even a small section on WHY were eating this amount at this time etc I would be very appreciative. If you guys can atleast point me in the right direction im happy to do the rest of the leg work my self.
Some figures:
My TDEE can fluctuate from 2600 through to around 3300 per day depending on the day.
I eat 7 meals a day every 2-3 hours (though through necessity i may go 4 though i try to avoid it) @ about 350-450 cals per meal
My Macros are something along the lines of 250 Pro 200 Carb 100-115 Fat
Im very insulin sensitive (due to several months lowcarb/CKD) and im worried about excessive carb intake (read: insulin spikes)
Im also 179cm tall
Thanks so much guys
