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Questions

chrriis971
chrriis971 Posts: 65 Member
edited November 2024 in Goal: Gaining Weight and Body Building
Hi there I am 18 and 6ft 2. I play football full time so therefore do a lot of cardio I normally train monday to friday for around 6-8 hrs I normally play a match on a Wednesday and then sometimes have a match at the weekend. I weigh 11st I do have muscle but I am skinny build. I am looking to put muscle mass on however I don't want to put too much fat on. Regime? Please diet and gym plan please

Replies

  • charlieaulert
    charlieaulert Posts: 127 Member
    You'll need to put some fat on, alongside the muscle gain.

    Calculate your maintenance calories online and add 250-500 calories on top of that figure.
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    If you bulk, roughly 50% of your gains will be fat. Having a moderate surplus (~250-500 calories over maintenance), and following a solid progressive overload lifting program, will help build muscle. Being 18, you do have a large advantage over most of us older people, and you could potentially have some advantage in the muscle/fat ratio.
  • chrriis971
    chrriis971 Posts: 65 Member
    psuLemon wrote: »
    If you bulk, roughly 50% of your gains will be fat. Having a moderate surplus (~250-500 calories over maintenance), and following a solid progressive overload lifting program, will help build muscle. Being 18, you do have a large advantage over most of us older people, and you could potentially have some advantage in the muscle/fat ratio.
    Thanks how long should I bulk for and then how long would it take to lose that fat ? As I don't want to look fat at summer

  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    chrriis971 wrote: »
    psuLemon wrote: »
    If you bulk, roughly 50% of your gains will be fat. Having a moderate surplus (~250-500 calories over maintenance), and following a solid progressive overload lifting program, will help build muscle. Being 18, you do have a large advantage over most of us older people, and you could potentially have some advantage in the muscle/fat ratio.
    Thanks how long should I bulk for and then how long would it take to lose that fat ? As I don't want to look fat at summer

    General bulks range from 3 to 6 months, and cuts about half time as the cut. But that largely depends on your starting point. Typically for males, you want to stay sub 17 to 18% body fat.
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