Spathania78@gmail.com's picture
Asked by
Mar 29, 2018

Lean mass gains

Dear Team, I want size with muscularity. So, what should I have to do first, either gain or get shredded. Age 39 5'11 83kg I have done exercise but last 4yrs I have not hit the gym. But now I have again joined. Thanks & Regards.
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Posted by
Mar 30, 2018

Hi

As per your credentials, your ideal body weight is 80 kg, so you seem to be fine as far as your body weight is concerned. But in order to get big muscles with muscularity, first, you need to bulk up followed by leaning phase i.e cutting fat percentage down while preserving lean muscles as much as possible. In bulking phase you need to train with heavy weights, consume high calorie, high carbs, high protein diet, and in leaning phase, you need to workout with moderately heavy weights with low calorie, low carb and high protein diet.

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