More realistically, your goal should be to eat less, lose fat while preserving muscle and getting a lot stronger. You don't have to gain muscle to get stronger.

Don't worry about gaining muscle for now. Get lean first then worry about gaining muscle later (it's easier to gain lean muscle when you're already lean).

THIS

i had the biggest issue gaining mass when i first starting working out.
now i only focus on strength but it seems to reward me with a fair amount of mass as i move up in weight :notbad:

started Smolov chest yesterday. damn it was quite a workout. got home and ate like a madman and passed out. started with 185. tomrrow is 195. :concentrate:

Worked out with my brother at club 16 at the convention center yesterday.

Did chest.

285 5x4. Really should have ate some breakfast ;(

The gym kinda blows. The barbell's are very weak and have tendencies to flip when I lifted it off the rack. and the benches were not wide and stable enough.

Brother has been so impressed with my fitness goals he bought me about 100 dollars worth of meat from costco.

I dine good for the next week w00t w00t.

flip? please explain what you mean by "weak"

calorie deficit on cardio days. slight calorie surplus on training days.

nuf said

The amount of calories burned during a workout (whether cardio or weights) will be roughly 500. Your calorie expenditure on "off" days will still be higher than when you didn't work out since your body now has to repair muscle that has been broken down. The increased muscle will also boost your metabolism slightly.

With that said. I wouldn't put yourself in a deficit on your "cardio" days, as you still need the nutrients to a) get through your cardio workout, and b) feed your muscles while they repair itself even hours post workout.

Just eat healthy "whole" foods, get enough sleep, and you will be on your way.

This blueg2 guy seems to know what he's talking about
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Lol my bad, yeah i was typing that shit out when i was half fucked.. What i had really meant was the other way around.

Depending on your intensity, you will still burn more calories during resistance training than cardio (your typical cycle,treadmill,elliptical), because more lean muscle mass is activated.

Eat more when you are lifting heavy and eat less on your rest days/cardio days.
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Yeah, but I think he does crossfit =(

I just follow the Broscience Bible written by professor hal0g0d... lab tested shit works. srs

You were half fucked at 1pm on a weekday?
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Why would you need to eat more if you are lifting heavy? You burn just as much calories as you would be doing a cardio workout... and if you workout regularly, your body is always going to be in "repair" mode. If anything, you would just adjust your meals to pre and post workout on workout days, compared to non workout and/or cardio days.

Actually, I have never done a minute of cross fit in my life.

Just because it works on one person, doesn't mean it will work on you.

Imo, pick one goal. Lose fat, or gain muscle, personally i think it makes it easier. I used to be a bit over 170lb at 5'6/5'7ish, started off cutting. 500cal deficit everyday(takes a while to figure this out, gotta play around with calorie intake). Eventually got down to 148 and stalled. Gained lots of strength, stats were similar to yours, slightly higher(harrywang).
Now doing my first bulk, hopefully all goes well.

IMO, you should try to put on the most amount of muscle possible. this will increase your BMR which will make it ultimately easier to lose fat

do relatively high volume with heavy weights i.e. i recommend 5x5

and fuck cardio, sprints and plyos all the way

Dude no homo but i met a guy named halo god in my dreams last night. Mind fucked
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sounds like a boss dream

ohhh yeahhh brah
simple shit that is all i do

Eat more when you are lifting heavy because you will be taxing your system of alot more substrates (that's providing you are training at the correct intensity) Calorie surplus diet will allow you to do that, and because your GLUT-4 receptors are alot more sensitive to shunting substrates back into your cells.

You're going to need to cut down on calorie intake for some days anyways, so why not do it on the days where your muscles are less active?

I have said it before, but I'll say it again, higher caloric intake 2 calories per lb of bodyweight on weight training days, and lower caloric intake 2 calories per lb of bodyweight. You don't want to drop your caloric intake all of a sudden because your feelings of satiety will increase from the big jump.

When I said cardio day, I really should have said light aerobic training... It really makes no fuckin sense to do 45 minute cardio session especially if your goal is still to retain lean muscle mass along the way.

just my 0.02

dinner time
http://i45.tinypic.com/2e1buq9.jpg

:lawl: and to think people like yourself would be gullible enuf to take it seriously

and because I would totally be giving nutrition advice to this fine fella on a weekend night

Lol or maybe you just don't know wtf you're talking about, as usual?

BRB giving out nutritional advice when I don't know how to count my macros.
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You don't need to count macros when you're already shredded like instant. :D

Brb, rebooting iOS 6 cause pics aren't loading
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wow hal0 i thought i over did it by eating 3 tenderloins in one go... 5 is celltech level shit