Noob looking to build mass , planning ahead, check list
Ive been lifting for around 2years just out of enjoyment I now want to take it serious and build some mass so im just doing a check list and wanting to plan ahead and be ready
Im 5ft10 currently 170lbs in weight not sure on body fat %
Aiming for a clean bulk
Per day :
3000cal
200g protein
5g createin
2x omega 3
2x multivitamin complex tablets
As much water as possible
My foods will be items such as :
Apples, bananas, nuts, milk, quaker oats , scrambled egg, toast, youghurt, minced beef, tuna, chicken,pasta, shakes
I work 12hour shifts so I find it almost too easy to snack
I work 2days 2nights 4 on 4 off
1 question I do need to know is when im on a night shift and it hits 12oclock does my calorie counting start again ?
Ive chosen to do a 3day split and will be lifting as heavy as I can for each exercise without breaking form also after each session ill be finishing of with 10mins HIIT due to the body fat I carry on my stomach
The only thing I have working against me is lack of sleep as above I work 12hour shifts and have a 5month old baby
My 3 day split im either going to go every other day or work for my 4 days then my 4days off I go to gym for 4days
So 4on 4off
Is there anything else I may have missed thats important for me to know to help me hit my goal ?
Any help comments or criticism is more than welcome
Im really motivated and cannot wait to get started and start to gain
Your calories count starts when u wake up.
If u have been lifting for 2 years then do the 3 days split for 5 month then move to something higher like 5 days split depends on if u have time or not tho.
You can't cut and bulk at same time, you can't lose fat while bulking so u got 2 options:
1- Get your calories less than your TDEE(main) with 300-500 and do some cardio and HITT and stuff and aim for fat loss
2- Go with what you are doing now but since u are doing HITT u should count the calories u burn from that so for example if your main is 2600 and u burn like 200 calories with HITT then you need to eat 3100-3200 for a lean bulk Or u can just move the HITT to the free days when u don't lift and don't aim for fat loss while bulking won't happen. Need to bulk then cut, good luck man.
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