“Find your maintenence calories using a TDEE calculator
– +500 calories to start and track progress/adjust if needed
– Train your arse off (I prefer 5X5 on compound heavy and 8/10 max on extension exercises)
– Superset a lot
– Don’t skip cardio
– Eat before bed (Preferably fat/protein as fat slows down protein absorbion throughout the so called sleeping/starving process)
Just remember it’s not a race, people don’t realise it but NATURALLY you body cannot build more than a few pounds of muscle each month…Yeah you could gain say 15 pounds in a month but realistically, most of thats going to be fat and thats going to be a bitch to lose when you come to cutting.
So i suggest look at the long road ahead, don’t rush into it with a 5k calorie diet a day, do you research and do it properly to make it easier later.
P.S Cheat meals: I used to allow myself a 6-8 hour window on a Saturday afternoon/evening to consume anything i felt i craved in the week…was usually ice cream and pizza”
|Basically what Scott said plus Never Skip Leg Day!! And eat plenty of protein spread through every day. Whether that be food or supplements to help, along with slow releasing carbs like sweet potato, oats and brown/wholegrain rice. Always have a protein/carb snack with you incase you get hungry. Last think, drink plenty of water throughout the day too|
|Take what you already have and slowly build on it, all bigger men in the gym were once slim or had no real muscular size. Count your blessing you can see your strengths and how to improve these but also expose your weaknesses as something which you should improve.|