Physique advice

[mattygmbb]

I work as an IT Network Engineer but not fully desk based, always up and about carrying kit up and down 4 flights of stairs and active most of the day then gym 3 nights per week after work. What would the norm calorie intake be for adding optimal mass? I am 31yrs, 6ft2, currently weight 14st 11 ish now, 42" chest, 36" waist. I have a pretty strong lower body able to squat 150/160kg, deadlift 180kg but upper body poor always blamed long levers and aching elbows etc, would struggle to BB bench press 70kg for 10 reps over 3 sets, unable to do pull-ups or maybe 1 or 2 lol, what a going on I have


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[BigZero]

I work as an IT Network Engineer but not fully desk based, always up and about carrying kit up and down 4 flights of stairs and active most of the day then gym 3 nights per week after work. What would the norm calorie intake be for adding optimal mass? I am 31yrs, 6ft2, currently weight 14st 11 ish now, 42" chest, 36" waist. I have a pretty strong lower body able to squat 150/160kg, deadlift 180kg but upper body poor always blamed long levers and aching elbows etc, would struggle to BB bench press 70kg for 10 reps over 3 sets, unable to do pull-ups or maybe 1 or 2 lol, what a going on I have


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Based on your pics and info I'd guess that your lean body weight is around 165 pounds/11 stone 7. So yes, i'd start with 1800 calories and adjust up as needed. If you loose more than 1 kilo per week add in 250 calories of carbs. It will be faster to trim down by starting lower than needed and adjusting calories up rather than loosing less than 1 kilo per week and having to reduce.
In three months, if you try to build muscle, you might add (based on your inexperience and strength) 2-3 pounds of lean muscle while adding more body fat. If you train hard on a low calorie plan, you will loose fat, tone the muscle you have, and get (relatively) stronger.
3200 calories is maintenance level for me at 40 years old 5'10" 16 stone (13 stone 2 lean body weight) with 10 years of hardcore natural training.

If you're bent on getting bigger you will need to train more/harder/heavier. Your calorie intake is plenty to make gains.

Just remember that is is impossible to, naturally, build muscle and loose stored body-fat simultaneously.

[mattygmbb]

Great, thanks for the advice BigZero will give that a go and see how I get on. Much appreciated


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[m8kemremember]

okay buddy, heres the deal. im goign to debunk a BS myth thats been going around for years in the fitness industry. there is no difference between bulking or cutting in terms of gaining or loosing lean muscle mass. bulking is a term loosely used to allow fat ass body builders to eat whatever they want, aside from the extra weight making their heart and organs work over time, their blood pressure is elevated and fat begin to accumulate. The ONLY and I mean ONLY benefit of an "off season" its to intake more healthy fats to cushion your joints while attempting to lift heavier weight... and a higher carb intake to increase energy levels so you can train harder.... metaphorically speaking of course, I trained just as hard contest ready as i did not giving a shit about i ate. if youd like some more insight check out my youtube.com channel matthew cardwell or hell check me out on a few feautured workouts on this very website. i trained with chris cormier a few years ago in Venice California. good luck. my advice to you... low carbs high protein and FST-7 training. works like a charm. lift something. lol

[m8kemremember]

calorie intake has nothing to do with weight gain. calories are the grand total youre intaking in terms of grams ie... protein carbs and fats... those elements in (g) grams add up to calories. so please stop counting calories and start counting grams.

[mattygmbb]

Many thanks for your advice m8kemremember.


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[m8kemremember]

no problem, happy to help.

[misterb]

eat lift sleep, you just need time in the gym, transformations are done over a period of many years

[Physiquewars]

I would strongly recommend a 500 calorie deficit until you can clearly see your abs. Even when bulking you should never lose sight of your abs. Weights 3 days on 1 off 2 days on 1 off with progressive overload. Do a 6 week mini-cut see the outline of your abs then bring on the surplus.


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