what would be good for my diet and muscle gain supplements?

GhostX1994

Hi just got into body building again after a couple years and wanted to know whats the best diet to habe to help me get that right body? Im looking to get big in muscle but wanna show alot of definition aswell and what supplements for muscle gains be best for me as I need legal supplements as im training for army and police again and gotta be careful what I take. I want to take anything that will increase musle growth quickly but without side effects.

hanymamdouh

Hi Ghostx1994, First your macros will follow this simple rule:

Protein: 1gm for each pound of your target lean body mass
Fats: 30% of your goal daily caloric intake
Carbs: goal daily caloric intake - calories from protein - calories from fats

this depends on whether you want to reduce your weight or increase it.

If you want to bulk let protein to be 1.5g for each pound of your target lean body mass. But not less than 1gm under any situation.

Regarding to supplement use isolate whey protein powder only, don't incorporate any other kind of supplements unless you can't control your micronutrients in your daily meals (which is very easy)

Second, to bulk and gain more muscular mass go for LVHI (Low Volume High Intensity), that's low in reps and high in weight/resistance. This will help you target your low twitch fibers for growth.

GhostX1994

Cheers for that and yeah id probs wanna increase weight for muscle but wanna lose fat weight. I currently weight 118.7kg for a 186cm male thats alot but funny enough I dont exactly show any signs for people to think Im over weight.

hanymamdouh

Building more muscle mass will increase your RMR hence increase your daily expenditure, along with caloric deficit you will easily lose extra weight. What is your target weight?

GhostX1994

Honestly dunno what weight target I want. If its to lose just fat without muscle gained yet id say my target would be 90kgs. But I know you gain alot of weight with body building and dont really care how much ill weigh as long as I can get the body I want.

hanymamdouh

I recommend to set your target weight to be the ideal for your age, height, and body frame. Start from that weight and begin lose extra pounds, reduce body fat % while building your muscles, then go higher as your muscle mass increase.

ahoier

as far as supplements......i'm a fan of garlic. i take garlic in the morning 10mg softgel. but i also rotate between cheap spring valley, garlique, and garlicin.....whey protein is a definitely, at least 1 scoop per day....

second to that, i've had good experience with hydroxycut when i was working out in the morning.....there will be naysayers..but this is a supplement thread, so i'll put it out there......just be careful with it as yes they are supplements.....i stuck to 1 to 2 caplets per day and didn't follow the whole plan on the box.

fasted cardio was my friend when i first started working out towards my weight loss journey......woke up in the morning at 7 a.m...chugged it on the elliptical for 40 minutes, followed by an hour or so of weight lifting, and then off to work, protein shake in tow was my on-the-go breakfast.....i didn't actually eat anything until 2 p.m.

good luck in your endeavors!

GhostX1994

Cheers for the information. Helps alot