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Hey guys I've been up to 175lbs on a dirty bulk after that I had to get rid of the fat I did it wrong and fast. I got down to about 130 really lean, so I strted cbl and everything is going good and no fat gain. I havnt got leaner than I was before meaning my 8 PAC coming through I currently have 6 pac but the other two has a little fat on it. I have done everything expect I added a weight gainer shake before bed which has slow burning carbs I was alittle scared about this, but it seems to be working wonders
Mostly bulking up but I'd like my abs to be more cut up am 5ft7 so maybe end goal would be about 150-160 would be about right for my height
Ali Im going to do something silly and assume you are quite young. If so let me give you some advice I wish I had been given when I was starting out. Put on the muscle first. Worry about leanness later on. Fat can be lost at any age, but muscle is easiest gained when you are younger. So in other words if you want to get to 160lbs lean (and I imagine that still wont satisfy you!) you need to be a significant amount heavier than this before you try to lean down. I would use CBL and density bulk my way upto about 180+ before trying to lean out. Done right (genetics, age, training and diet adherence) you wont get stupidly out of shape or gain much in the way of fat anyway.
Some suggestions would be good how to get leaner anything tht am not doing
You could try adding some HIIT cardio 3x/week (or as needed) after your training. It shouldn't hurt any muscle gain if you do it as advised: 30 seconds all out high intensity followed by 4 min of low intensity done for 4 cycles on whatever machine or method you like. It's supposed to help stimulate tGLUT receptors in a similar fashion that resistance training does. Then proceed with your back load as normal.I'd also suggest experimenting with carb sources in your back load. If you are using lots of dirty carbs like pop tarts, cherry turnovers, ice cream, etc... Maybe see what happens if you incorporate cleaner carbs from rice or potato products (Jasmine rice, short grain white rice, hash browns, instant mashed potatoes, etc...) Or vise virsa who knows it might work.
Some suggestions would be good how to get leaner anything tht am not doing
You could try adding some HIIT cardio 3x/week (or as needed) after your training. It shouldn't hurt any muscle gain if you do it as advised: 30 seconds all out high intensity followed by 4 min of low intensity done for 4 cycles on whatever machine or method you like. It's supposed to help stimulate tGLUT receptors in a similar fashion that resistance training does. Then proceed with your back load as normal.I'd also suggest experimenting with carb sources in your back load. If you are using lots of dirty carbs like pop tarts, cherry turnovers, ice cream, etc... Maybe see what happens if you incorporate cleaner carbs from rice or potato products (Jasmine rice, short grain white rice, hash browns, instant mashed potatoes, etc...) Or vise virsa who knows it might work.
Is that sprint scheme work thr same with hill sprints 20x40 yards walk to bottom of hill repeat?
Thank you guys it's because I do sum modelling ATM for uni fees and I'm advised to stay lean as possible and I hold alot of fat on my face thts why am worried wen bulking
Is that sprint scheme work thr same with hill sprints 20×40 yards walk to bottom of hill repeat?
Hmm, I can't say that your hill sprints routine wouldn't work. I'd never thought of it in that context. I think basically you want to follow something that follows that layout of a short period of high intensity activity followed by a longer period of moderate, steady state activity. Like on a bike or jogging/sprinting, etc... But I wouldn't immediately say your hill sprints wouldn't be effective. Its seems to follow the concept.
yeah the only difference is my rest periods are ALOT shorter, therefore i may be defeating the purpose of kiefers recomendations? anyone else do anything simular?
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