I need some serious diet advice. I am getting back into lifting after a long layoff. I have spent the last 2 weeks just getting back to the gym each day and eating a low carb/high protien/super clean diet. Now I need to put together a plan. I am 6'2" 215 and at about 20%+ bodfat.
I know how to put together a clean diet and I know the foods and all that. However, the problem I have is that I get smaller but I dont get more cut or I get larger and I dont seem to put on much muscle, although I do get a heck of a lot stronger.
Last time, I started at 204 and bulked to 231 in about 5 months. My bench went up from 185 to 285 and I was pretty happy with the strength. However, my waist also went to 41 inches. So, I spent 5 months eating very very clean and I went to 195 or so. I didnt look cut in the least and my wife told me that I looked too skinny.
What diet do I folllow that I can switch between cutting and growing and how often should I switch between the two?
The best I think I ever did was when I followed the ABCDE diet in the late nineties and cut drastically for two weeks and then bulked heavy for two weeks and took lots of creatine and HMB - combined with hammering the heck out of myself in the gym all the time instead of this one day a week for each bodypart. However, I hear this kind of approach is completely wrong.
Thanks for any suggestions.
Do some reading here.
Find your maintenance caloric intake.
Eat lots of protein
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.