Hey guys,
I first wanted to post a link of my before and after photos so far. The link is to photobucket and the top 4 pictures are my after photos and the bottom 5 are my before photos. MY question for you guys is should I finish shredding of more body fat percentage or should I start a clean bulk to reach my goal. My utlimate goal is to be 165 pounds pure muscle with 9-10% bodyfat year round. Not really looking to get much bigger then that cause I like to be a lean mean fighting machine lol. Anyway my current stats are as follows-
Weight- 155 pounds
Height- 5'9 or 69 inches
Fat Weight- 15.5
Lean Weight- 139.5
BMR "At Rest"- 1767.10
BMR "In Motion"- 3048.25
Maintain- 2407.675
I decided to add 250 calories to it to put on muscle rather then 500 which would add up to 2,657.75 calories.
My Macros as follows-
Protein- 290grams
Carb- 150grams
Fat- 100grams
I have a few questions for you guys. How exactly do I do a clean bulk cause I really do not want to get fat or put on my flab around areas that I am already struggling to get rid of like my triceps. I mostly have flab on my triceps and this is a reaosn why I am unsure if I should bulk right now. Also I am doing 1.5 grams of protein per pound of body weight. Do my macros look accurate according to my pictures and would it be wise of me to bulk right now? I just hate the feeling of bloating cause then I feel like I am just getting fat rather then putting on muscle. Another question is when I see my lean weight which is 139 pounds.. Does that mean I have 139 pounds of muscle on me and if I would want to reach 165 then would I need to put 26 pounds of muscle on? Thanks guys and hope to hear back from everyone. Stay healthy nation!
Hey man.
First off, great progress!
Second, watch this video (If I haven't sent it to you already...) to learn about 'clean bulking'. Once you know what proper bulking is, you won't be worried about getting fat.
Basically, you want to continue to eat clean, wholesome foods, but also eat in a caloric surplus (like you are), and train consistently. If you don't go overboard with your calories, then you should put on mostly muscle, with only some fat.
Don't forget, you can't spot reduce fat. Your body will decide where it puts fat on, and where it loses fat from, all by itself.
Your macros look good to me. You could potentially increase the carbs a bit if you wanted to.
If you want to be 165lbs of lean muscle, you will inevitably have some fat on your body that goes along with it. If you want your overall LEAN WEIGHT to be 165lbs, then your total weight (with 10% bodyfat) would be 181.5lbs. If you want to be 165lbs all up, then your LEAN WEIGHT will be around 150lbs. Does that make sense?
Hope this helps!
Jordan
