Diet Assistance

Hi

current stats

age: 27
height: 179cm
weight: 76kg
BF: 12.7% ( 7-Point Skin Fold test done by PT )

so basically i'm rather skinny
main sports activity is cycling ,at gym i do a lot of crossfit/ high intensity training.

i am going to change my training as id like to start building some lean muscle.
4 day split, 3-4x exercises for chest, quads, back and shoulders. 2-3 for biceps triceps and hamstrings.

• shoulders and biceps.
• Back and triceps,
• hams and quads.
• And chest and side delts.
• Alternate each session starting with abs or calves.

i need to also adjust my diet and would like to know your thoughts on macro break down? ( currently don't keep track of this )
what would be a good split ?
i will then adjust my diet and post it here for any feedback

apologies, just realized i posted under the wrong section - please could one of the mods move it to the dieting section

Get to reading the stickies in the dieting section I learned most of the basics in there on how to compile a solid nutrition plan it is old yes but the info is timeless.

Word of advice I can leave you with.

Work as hard on your nutrition as you work in the gym.

Are you on cycle Oom G?

Hi Oupa,

nope never done any form of AAS
only ran GW for 8 weeks

@ Rooi Bull, yeah want to get my diet 120% before even considering my first cycle.

Good, then its time for a testosterone only cycle

That's my plan, possibly with a Tbol front load. Trying to decide what a good macro split is to build lean muscle.
Then make sure yourself and the knowledgeable folk here agree with the diet.

Once that is correct the cycle will follow hopefully

Keen to assist. Will u still be doing HIT training and weights?

I do mountain biking and play indoor soccer which is both pretty high intensity, so I think I may need to minimise the HIIT sessions as I already struggle to build muscle

You dont need to stop the HIIT but your diet has to support what you want to achieve. I packed on muscle while competing in pro crossfit, everything has to be dialed in, so its very possible.

OK makes sense
I'm not looking to get too big, but I'd like to build lean muscle

I find I bloat when I have too many carbs, even though they good clean carbs
Should I go for a macro spilt of 60% protein 20% carbs and 20% fat?

What carbs bloat you?

Basically only had brown rice, occasional basmati, sweet potato and butternut but possibly had it too regularly.

Went down to very lil carbs, just mainly chicken or fish with green veggies and I feel much better.

See how you feel if you have your carbs in your last solid meal Pre workout +-3hours Pre. And post work out +-1hour post workout if you have a shake post work out. Strange that Rice bloats you? Maybe you had too much? When my body fat is low and I have too much butternut or sweat potato I also bloat.

majority of my carbs are sweet potato and butternut and i really enjoy them with just about any meal - so i think i over done it - don't have too much rice so i don't think that is the culprit

i have a shake pre work out yeah, so only been eating carbs in the morning ( oats ) and with my last meal which is supper after gym/or evening sport