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"Doing more exercise with less intensity,"
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must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
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Help With Goal


Alberta, CAN

I'm hoping someone can help me work a strategy for the next couple of months.

Me: 6'1", 200 lbs, 6.8% bf.

Goal: I'm going to Cuba sometime next april - 3 to 4 months or so from now. I'd like to go a couple of pounds heavier, but at around the same bf, maybe a little lower - around 6.3 to 6.5%.

I've been training for around 7 years, HIT for the last 8 months, but in the past I've always tried putting on weight by eating anything and everything. Because of this, I've always put on a good deal of fat as well.

Because of the fairly short time frame before I go, I'm trying to decide the best way to achieve my goals. I figure I can either eat a lot of calories over the next 2.5 months, thereby making sure I get enough to build the muscle, and then diet hard for the last 4 - 6 weeks, or I can try to eat a slight excess of calories, thereby not necessarily putting on as much muscle, but making it easier to hit the bf%. Any opinions?

I'm leaning towards the second strategy, but I need some advice. Most articles that I've read have me eating between 3600 - 4000 cals. However, I tend to put on weight easily, both good and bad and in this range I put on too much fat for my liking. I'll have to play with the numbers to find my range.

I've heard that, generally, someone training naturally can only put on .25 - .5 lbs of muscle per week. What's the consensus around here? What should my weight increase limit per week be?

Any tips?

Thanks ahead of time,

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Hi Ben

I'd opt for the second option also. I did exactly the same thing for my vacation last year and it worked really well.

IMO if you are going to do it without gaining too much fat you're going to need to keep a faily good daily log of your calories, and consume a fairly well balanced diet, rather than just randomly chucking down empty calories.

Your calories requirement is going to vary dependant on your daily acctivity level, but i would start at 15 calories per pound of bodyweight - eg 3500 per day and then adjust at the end fo the first two weeks - down a couple of hundred if your gaining fat, up a couple of hundred if you haven't gained 1-2 pounds in that time. Then re-adjust every two weeks.

An easy way to plan the meals is divide your cals over say five meals - 700 cals each and write out a list of maybe 10-15 different meals with correct quantities of healthy foods with that calorie count then just choose from the list each meal time.

Your pretty lean already so i would just drop to about 2000 cals for the last 4 weeks to lose the couple of fat pounds you may have gained.

Good luck

Rob T
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Alberta, CAN

Sounds like a good plan to me. One more question though - I've just finished leaning out with 2100 cals or so. Should I spend to long with a gradual increase in calories, or would it be alright if I went up, say, 200 cals every 2 days? That would put me at 3500 cals in about a week and a half or so.

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that sounds a good way to go -it will be probably be easier on your stomach getting used to the increased volume again.

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Alberta, CAN

Thanks for you help. I appreciate it.

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