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JosephDurham
06-01-2010, 07:54 PM
Okay, I have been running 8 miles a day for the State Highway Patrol, as well as lifting weights. I am scheduled to leave in September for the Academy. I have reduced my body fat immensley, and I am 20 pounds from the maximum amount that I am allowed to weight for the Post. What I am wanting to do now is to bulk up, but not get fat. So, what should I eat? I have cut pop out all together.

I am 5' 11" and weigh 173 pounds.

Just looking for help here.

gooseguy312
06-01-2010, 08:31 PM
Okay, I have been running 8 miles a day for the State Highway Patrol, as well as lifting weights. I am scheduled to leave in September for the Academy. I have reduced my body fat immensley, and I am 20 pounds from the maximum amount that I am allowed to weight for the Post. What I am wanting to do now is to bulk up, but not get fat. So, what should I eat? I have cut pop out all together.

I am 5' 11" and weigh 173 pounds.

Just looking for help here.

need more info, your current bodyfat %? Your current lifts? more then what ur giving now would be rly helpful

JosephDurham
06-01-2010, 08:40 PM
I am uncertain as to body fat percentage.
bench press - 3x12 150
Curls - 3x12 variable
Leg lifts - 3x12 180-200
Flys - 3x12 variable
Calf raises - 3x15 150
Tricep pull down 3x15 50-80
Dips 3x15
Crunches 3x100
Squats 3x10 - 180

And a few other exercises. Five day training schedule.

Joseph

gooseguy312
06-02-2010, 11:21 AM
I am uncertain as to body fat percentage.
bench press - 3x12 150
Curls - 3x12 variable
Leg lifts - 3x12 180-200
Flys - 3x12 variable
Calf raises - 3x15 150
Tricep pull down 3x15 50-80
Dips 3x15
Crunches 3x100
Squats 3x10 - 180

And a few other exercises. Five day training schedule.

Joseph


K il assume your just average so, youll be wanting to burn fat/build muscle simotaneously im guessing.

eat in a very small deficit of about 300-500 calories each day and lift heavy during your weight-training sessions, aim for the 6-8 reps.

if you want muscle growth, ditch the 8 mile a day cardio, it will not happen if ur running that much. Instead do it for 3 times a week maximum never on consecutive days. and MAKE SURE its low intensity cardio, im talking 4-5 mph for not longer then 30-40 minutes.

That is the best you will be able to do imo, if ur trying to put on some muscle size while burning a bit of fat and not gaining too much weight.

best of luck