Lean muscle - Calisthenics Unity Forums

Hi
Can u guys give me some tips to build lean muscle.I`m skinny fat body type but i`m more like skinny with litle belly but still can see lite abs`s shape,my question is :can i build lean muscle when i`m skinny fat, at the start of the month i was 66.5-67 kg ,now i`m 70 kg , i`m 1.85,and eat around 3000 cal for a day,and i eat 4-6 times a day.I dont eat special thinks,i eat what i have in home,i dont buy special food,example:
Morning:6:30-6:45-i eat yogurt with oatmeal.
At school:10:00-11:00-i eat 2 sandwiches with cheese and some kind of meat.
Before workout(after school)-12:50-13:30-Banna and croissant
After workout:-15:30-16:30-Sometimes potatos with meat,rise with chichken,spageti,what i have in home.
17:30-yogurt
And around 19:30-20:00-dinner-what i ate after workout.

Don't worry about the English. Yes, let's make that clear, from now on your not skinny fat(confuses people), you're an ectomorph. Your nutrition isn't that bad, if what you want to do is gain muscle while losing fat, then you should know that's called a "lean bulk". Chris, as well as I, is also doing lean bulk. So we are all on the same page here. Just some extra things to add to your diet/nutrition. Drink 3 liters of water a day, eat around 3 fruits and 2 vegetables a day, and I would recommend having a protein-rich meal after you workout, which you mentioned was also your dinner, which is also fantastic. Other than that, I would recommend sleeping 8 hours a day, and doing cardio at least 2 to 3 times a week, 3 to 4 for faster results. You also want to eat good carbs and avoid bad(saturated) fats. Oh! Also avoid sugar, the bad kind, like soda, cakes, cupcakes, ice cream, candy, and other goodies😄. I know, it might be tough at the start, but trust me, in a while, you won't even want those things anymore. At least that's what happened to me. I can't remember the last time I had ice cream. But don't be to hysterical about it either, if your family or friends are having "junk food" and goodies, feel free to join as well. As long as you can control yourself. Alright bro, that's it! Good luck! Salute!

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Gligor

almost 9 years ago

I didn't answer since I'm cutting so I'm still not on a bulk or something, in fact for me I don't think it will be too necessary to go on a bulk, so I'll maybe switch up a few days of maintenance and a few days of bulking once I get lean. Anyway, that doesn't matter lol.. The reason I didn't answer is because it's better to get help from people on the same route, like Daniel and Chris for example. But yes great answer, everything he needed, you told him Daniel. And like you said, I just want to add: Take it slow, no one rushes you, it might take a while for you to adjust, but don't worry, it's better for long-term results, it took me a long time to adjust to a healthier nutrition but here I am 15+kg down, so don't worry about time bro.

Daniel Malo

almost 9 years ago

Yeah, good thing to add Gligor. You should be in no rush Svetrrs, take your time, adjust, get used to it, and get going!

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