Looking for lean gains

[splashallday]

Hey everyone, new here.

I am 27 years old, active duty. Been working out for about 5-6 years. on and off. I've gained about 15 lbs over the years and kind of just stayed the same for the last year. Wasnt really consistent with calorie intake until the start of 2017.

I've taken a cycle of anavar 10mg from pharmacom earlier this year, didnt notice much happening there.
Right now i am on a 2200 calorie intake.

Macros broken down: 270g carb /180g protein/65g fat

I am trying to get my weight up to 145 lb solid.

Here are my stats:

Height:65 inches
BW: 136 lbs

Bench: 250
Squat: 315
DeadLift: 315

Advice is appreciated.

 

[ironlifter36]

Welcome to the forum bro! What is your current body fat? Your solution is simple...you need to increase your calories in order to grow. If your maintaining on 2200, then bump it up to 2500 by adding in about 75 carbs. Wait 2 weeks, assess and go from there.

 

[splashallday]

I am not entirely sure of my body fat pct. what would be the most accurate measurement? I want to up my calorie intake but not sure how high, also don't want to gain too much too quickly as fat comes with it.

 

[buen]

mmm...at those macros...you're taking in 2385 cal...not 2200

 

[splashallday]

i meant to type 2400. typo lol

 

[ironlifter36]

Good catch Buen.

Once again, start by adding 300 calories by way of carbs and maybe a little fat. The only way you are going to get from 136 to 145 is to eat more. Like a flower needs water to grow, you need energy to grow. This is fundamental principle. You can't pull the energy to grow out of the air. You will have to gain a little fat in order to get to your target weight. Keep the surplus conservative and the food clean and you will minimize fat gain.

Post a pic, we will estimate your body fat.

 

[RickRock]

Take a look at my diet thread. That should help you get your macros and intake dialed in where it needs to be

https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html

 

[splashallday]

Here a pic from last month

 

[ironlifter36]

Here a pic from last month

View attachment 4885

Ok, if I had to guess I would say around 16-18%.

Post up your nutrition for an average day.

 

[Juicehead88]

Here a pic from last month

View attachment 4885

Broseph man. Cmon. You are like 20% bf man. You have much more work to do naturally before using anything.

 

[mickc1965]

^^^ agree with this

 

[Wesley Sniper]

No offense bro, but you're carrying around a lot of bf for being just 136 lbs. First and foremost, you need to get your diet and nutrition in check

 

[splashallday]

I hit around 180 protein/ 280 carbs and 70 fat on an average day. What should I be doing?

 

[DylanGemelli]

Broseph man. Cmon. You are like 20% bf man. You have much more work to do naturally before using anything.

that or even slightly more to be honest... there's a significant amount of work that needs to be done

 

[ironlifter36]

I hit around 180 protein/ 280 carbs and 70 fat on an average day. What should I be doing?

Well, I hate to say it as light as you already are, but you need to drop some of that fat. You can't lean bulk with that body fat % and you won't gain muscle eating at maintenance. The only option is to lose some of that body fat so you can put yourself into a position where you can gain some muscle.

Check this thread out https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html

To cut, you may want to start by adjusting you calorie intake to 2100 at 180P 230C and 50F and burning an additional 800-1000 calories per week through cardio of some type. After 3 weeks, you will probably need to further reduce carbs to 200 to keep the weight coming off. After another couple weeks, reduce carbs further to 175....a couple weeks after that, reduce them to 150. By this point your calorie intake will be 1770, once your weight loss stalls/plateaus, reverse diet SLOWLY to your new maintenance.

Some SARMS / GW would help you with the fat loss, however your nutrition is MOST important. Post up your average daily nutrition.

 

[RickRock]

Well, I hate to say it as light as you already are, but you need to drop some of that fat. You can't lean bulk with that body fat % and you won't gain muscle eating at maintenance. The only option is to lose some of that body fat so you can put yourself into a position where you can gain some muscle.

Check this thread out https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html

To cut, you may want to start by adjusting you calorie intake to 2100 at 180P 230C and 50F and burning an additional 800-1000 calories per week through cardio of some type. After 3 weeks, you will probably need to further reduce carbs to 200 to keep the weight coming off. After another couple weeks, reduce carbs further to 175....a couple weeks after that, reduce them to 150. By this point your calorie intake will be 1770, once your weight loss stalls/plateaus, reverse diet SLOWLY to your new maintenance.

Some SARMS / GW would help you with the fat loss, however your nutrition is MOST important. Post up your average daily nutrition.

Great advice right here, and I highly suggest following all of it

 

[9th Wonder]

OP.. if you follow the diet and stay true to the macros, you will make SIGNIFICANT strides forward and probably be further then expected. Commitment is standing between and your end result. This is the root of failure no matter what category of life it is.

12-14 weeks and your physique will transform. Adding sarms is pouring gas on the fire


Sent from my iPhone using Tapatalk

 

[splashallday]

thanks i will follow drop my calories to 2000 and track weight and do cardio, probably lose 5 lbs then see where im at