body building lean muscle diet and exercise routine

Redman2427
Redman2427 Posts: 1 Member
edited November 2024 in Fitness and Exercise
Hi, can anyone share tips on diet for body building and lean muscle, currently I weight 163 lb, 19% overall body fat. 33 waist 14 inch biceps.. how can I progress more faster and how much calories do I need?, any tips on exercise body part routine, type of diet ?

Replies

  • StealthHealth
    StealthHealth Posts: 2,417 Member
    Assuming you are a beginner to weights: Take a look at Starting Strength by Mark Rippetoe, Stronglifts 5x5, or Ice Cream Fitness. All are respected beginners programs.

    As far as food is concerned take a look this thread for a great guide to getting started on bulking - but remember, to gain muscle you need to be eating at a calorific surplus (except in some very specific circumstances, which are outlined in the linked post)
  • Buff_Man
    Buff_Man Posts: 623 Member
    Also check YouTube, there are lots of good channels with a lot of advice. Omar Isuf, strengthcamp, buff dudes! Scooby's workshop also good sound advice and routines
  • HamsterManV2
    HamsterManV2 Posts: 449 Member
    Starting program: just what StealthHealth said.

    Nutrition: Go on google, calculate your TDEE. Eat +500 calories of that to bulk at 1lbs / week, -500 calories to cut at 1lbs/week, or eat at TDEE for maintenance. At 19% bodyfat, you could stand to go down to 15%, so I would either eat at TDEE level or cut.
  • DaleLatham1
    DaleLatham1 Posts: 8 Member
    Redman2427 wrote: »
    Hi, can anyone share tips on diet for body building and lean muscle, currently I weight 163 lb, 19% overall body fat. 33 waist 14 inch biceps.. how can I progress more faster and how much calories do I need?, any tips on exercise body part routine, type of diet ?

    Send me a message bro, fitness model and happy to share any knowledge I have that you may find could help
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