Makarov
02-01-2010, 12:20 AM
First of i'd like to say hi to everyone, I lurk here more and more often as bodybuilding becomes more of my life. I've always loved bodybuilding but the dietary aspects of the sport i'm still trying to fully understand.
Currently to what I know my goal to gain is to increase my protein intake to 1.5 grams per pound and 1.5/2 grams of carbs per pound with roughly 3 teaspoons of healthy fats to be consumed every day. My calories should be high aswell.
Now what i've read is that some say to wait until 10% BF or under 10% BF to start gaining, to me that seems a huge ammount of work to even get myself under there, I don't see myself much more than 16% BF but thats just me guessing based on how vascular some muscles are in my body and on the account that i can't see my upper abs.
My question is. Should I focus on lowering by bodyweight to around 10% or lower before continuing to bulk? And if i should do that, does anyone have any information on what my diet should look like while focusing on lowering BF. All i know is im supposed to aim for calories to be 12X bodyweight... And how often should I be doing cardio while trying to lower BF, once every day for a 20-45 min period? or should the sessions be less a week and focus more on my diet to do the job. Just wondering what you guys do to lower BF and if have any help on what my diet should look like or what I should do. Thanks. I've looked at such diets as Keto diets, with the low carbs using fat as a fuel source thing, I see these working, but the few first days being murder.
Makarov.
Currently to what I know my goal to gain is to increase my protein intake to 1.5 grams per pound and 1.5/2 grams of carbs per pound with roughly 3 teaspoons of healthy fats to be consumed every day. My calories should be high aswell.
Now what i've read is that some say to wait until 10% BF or under 10% BF to start gaining, to me that seems a huge ammount of work to even get myself under there, I don't see myself much more than 16% BF but thats just me guessing based on how vascular some muscles are in my body and on the account that i can't see my upper abs.
My question is. Should I focus on lowering by bodyweight to around 10% or lower before continuing to bulk? And if i should do that, does anyone have any information on what my diet should look like while focusing on lowering BF. All i know is im supposed to aim for calories to be 12X bodyweight... And how often should I be doing cardio while trying to lower BF, once every day for a 20-45 min period? or should the sessions be less a week and focus more on my diet to do the job. Just wondering what you guys do to lower BF and if have any help on what my diet should look like or what I should do. Thanks. I've looked at such diets as Keto diets, with the low carbs using fat as a fuel source thing, I see these working, but the few first days being murder.
Makarov.