Feeling Fat... little help

[brody13]

Ok, lets see here, Im 205 pounds and 13.5%bf. I started out at 195 12.5-13% or so about 2 months ago. Trying to get up to 225 then shred up. Ive been eating 4000 cals a day, with 50g fat and 350 grams protein. Im 6'3" and 19. How can i keep the fat off while clean bulking up? Should i run or what?

[Waterboy]

Re: Feeling Fat... little help

According to your above diet, you're getting about 538 grams of carbs daily, or about 2150 calories from carbs.Conversley.you are getting only 1400 calories from protein.
I would suggest upping your protein intake to approx.400-425 grams daily.
This would give you approx.800-850 calories from protein. May want to drop your carb intake to approx 475-500grams daily.
What are your protein,carb and fat sources? What is your eating and training schedule?

[THE HULK]

Re: Feeling Fat... little help

I wouldnt worry about the fat unless ur putting to much on cause your going to add fat with those calories. When I got worried i would do sprints not long distance because that burns to much but and plus sprinting got me faster for sports and a good way to burn sum fat and keep the muscle

[brody13]

Re: Feeling Fat... little help

how long and how fast hulk?

[THE HULK]

Re: Feeling Fat... little help

i did for about 30mintues

i would do suicides (where you run reach down the ground turn around run touch the ground)

also would run uphill and downhill helps build speed andburn fat

[mick-G]

Re: Feeling Fat... little help

It depends on if you have a fast metabo or not. I would say at 19 your is at its peak. I run 3 miles ed and alittle eliptical or recumbant bike for about 15 minutes. Of course diet is key.

[brody13]

Re: Feeling Fat... little help

well heres some more info...
Bench - 320/325
Squat - not sure... maybe low 400s
Dead - 315 x 6 ish
BB rows - 225 x 10
arms - 15.75 inches
waist - 33.8 inches
6'3" 205 pounds 19yrs

M
Bench Press 5x5
Standing BB press 4x8
Skull Crushers 4x8
shrugs 4x8

T
Off

W
Deads 4x6
BB rows 5x5
leg curls 4x6
leg extensions 4x6
BB curls 4x6

Th
Off

F
Inc DB press 5x6
DB arnold shoulder press 5x6
tricep push-downs 5x6
BB shrugs 5x5

S
Off

Su
Squats 5x5
DB rows 5x5
DB curls 5x5

just started this routine, love it, works great for me

Diet is all clean for the most part, 3 protein shakes a day, 6 meals ever 2 hours, 4000 cals, 300-400g protein, 50-100g fat from good fats usually, rest carbs. Looking at starting an eat every hour for 10 hours and 500 cals per meal to up my cals to 5000.
Want to get my weight up to 220.