You'd only gain too much fat if you eat too dirty or eat too much.

If you play it smart and stay in a slight surplus, manipulate your carbs, and use cardio effectively you can add muscle while lowering BF.

Indeed. I'll do that and bring this thread back to life in 11 months when I reach 200!

Thanks again everybody!

Lets not forget the multiple manipulations of the brain to bring multiple variations of Rock-On-idis!

That the recipe is complete, Phate!

Rock with good advice, young man!


Chillen

Hey Safeboy,

First off... kudo's for sticking it out for 11 months. And you have progressed... but you can do better.

Secondly... I am really only repeating what others have said but i'll make it clear.


Monday: Eat Eat Eat Eat Gym Eat Eat
Tuesday Eat Eat Eat Eat Rest Eat Eat
Wednesday: Eat Eat Eat Eat Gym Eat Eat
Thursday: Eat Eat Eat Eat Gym Eat Eat
Friday: Eat Eat Eat Eat Rest Eat Eat
Saturday: Eat Eat Gym Eat Eat Eat Eat
Sunday: Eat Eat 30min Light Jog Eat Cheat-Eat Eat

-50 Minutes each gym session. No more, no less. Push so hard that you feel light (not light headed) and are sweating like a pig. *Drink plenty!

-Sleep for a minimum of 10 hours each night - no if's no but's no maybes!

-Eat Good, strong, meals. Lean beef, chicken, BROWN rice, Tuna (not in oil). Boiled eggs (whole), eggs with brown rice and tuna with some spices to taste. 4x whole eggs, low fat milk in a milk shake - egg nog simplified. 120grams of protein a day from real foods - not powders (only if you can't make it on real food)

I find that those who want to get big read in to the science of it to much and then get caught up.

Formula simplified: Eat, Lift, Eat, Sleep, Eat, Rest, Eat, Lift...

5ft 10in @ 220lbs isnt a bad thing, especially if you are at no more than 17% BF. It spells Tank, brother, tank! And really, its easy to do.

If you so much as to think of cutting now, you will shoot yourself in the foot in another 11 months time.

Keep up the good work, committment and just power through and you will be right

PS: A little gut isnt a bad thing while bulking - actually, putting on some cuddly will happen if you are doing it right.

PPS: Screw goals, just go hard for a set period of time (10 months min for you) and shock yourself at the end of it!

My hat is off to u man. Good work! Feels good doesn't it??

To spice things up in your FBW's dont be afraid to add more Olympic type lifts. The bench and squats are good. Maybe look into Power Cleans/Hang Cleans and Snatches/Hang Snatches. I mean thoses 2 lifts are about the BEST things to involve your ENTIRE body. Cheers!

You either hande your weight well, or need a new scale. No way your 5'10 and 170. I'm 6" tall and had more muscle/fat on me at 165.

5 days per week? Isn't that too much if you have major compounds and are progressing in your lifts 3 times a week? Don't forget you need rest as well. Sure the likes of Defranco's WS4SB III feature supplemental exercises for a 4 day template but 5 sounds too much.

I don't see how you can weigh only 13 pounds less than theGooch, http://training.fitness.com/photo-ga...t-8-25816.html (page 8), who is 3" taller.

I'm a bit out of proportion. I'll take some pics of my legs this afternoon and post them up. Trust me, I'm proud of being 170.

Too big for some people Some of us want the athletic/ non slow look. If you do any type of sport like soccer or fighting (mma, karate, etc) you don't need all that muscle.

actually, if you add agility work, speed work, power work, etc, you will be amazed at how much muscle you can have while still being able to move quickly. Muscle can help you move, so it usually won't make you slower, a lot of fat can though, as that doesn't help you move.

^^ Not if you're talking about Bruce Lee speed

May I also add that it's important to maintain a healthy cardio for that reason because once you are that big, its tough to get it back. That's what can slow you down, also. IMO, as long as most of the new mass is lean the proportion of speed to weight will be the exact same.

Not according to Bruce Lee who was considered by many world-class body builders to have one of the most defined and sculpted bodies ever. He focused on translating all of his energy into deadly power with incredible accuracy and maintained that you could not achieve lightening speed with big bulky muscles.
Here's a really interesting article about it.

"WARM MARBLE" The Lethal Physique of Bruce Lee

LOL

Perhaps you should have drawn a cartoon of him in the gym. Hehe