Thought I would post what worked best for me, maybe it could be of use to someone. I'm 5'9 34yoa/m 170lbs 5-6%bf. Over the last few months gained about 10lbs of muscle, although I've been lifting weights since age 17. Gained the muscle on only about 1700-1900 cals per day (so it can definitely be done on restricted calories without a "bulk" phase). I keep track of my diet on fitday with about 10-15% carbs and no more than 120 grams of protein per day. I have one protein drink per day post workout, afterward I fast for 16 hours (and 24 hrs once or twice per week)and have one very large meal of greens,nuts,eggs and fish (I don't eat meat)before bed. Once a week I usually end up having some sort of high calorie high carb blowout although I can lean back out after 4 or so days of low carbs. If I don't have a blowout, I can maintain the lean-ness on about 150 grams of carbs per day and 2200 or so calories. My workouts consist of tabata sprints (no more than 4 minutes per day)walking and weightlifting 4 days per week. Last week I deadlifted 385lbs for 6 reps and squatted 350lbs for 10 reps and then a burnout of 315lbs for 20 reps. I am not naturally a super-lean or muscular person, or genetic wonder, but this worked out perfectly for me. I hope this may help someone in some way. If anyone is interested, over time I discovered something interesting about the amount of protein consumption I actually needed vs. what I was taking in.
No announcement yet.
What works for me..hope it helps