5'10 66kgs carrying roughly 1414% body fat, so my lean body weight is about 56/57kgs. So I'm skinny really, got a bit of a gut and my calves are a bit wobbly lol
I'm currently seeing a physio because everytime I move up on the weights on squats, my hamstring keeps going and also I am very tight allover the place. He has suggested that my nervous system is a bout out of whack and isn't able to handle the loads i'm trying to lift, which aren't that heavy I assure you. I wanted to put on a little mass and lose the gut but my physio reckons I need to drop my weights down 50% and do more reps.
I was doing;
Squats - 5x5 / usually in range of 50-60kgs
Bench - 5x5 - usually in range of 50/60kgs
Deads - 1x5 -usually in range of 50/60kgs
Ov'head Press - 5x5 - usually in range of 30/45kgs
BentO'Row - 5x5 - usually in range of 30/40kgs
Now I go on holiday in August, and since I have to drop the weight putting on mass before then doesn't seem like it's going to happen. I'm not too fussed anyway about the mass, what I do want before my holiday is;
Definition
Flat stomach, nice abs would be nice but i'd settle for just flat if i have to ha
To try and gain mass I was using the following formulas from stronglifts and Neil McTeggerts (uk mens health cover model) plans
LBW x 18 =#calories
1g protein / lbw = 123g
1.5g carbs / lbw = 184g
remaining calories from fat = 109g
Now, since I'm not going to be able to lift heavy on certain exercises, squats, deads, ov press (due to working with physio to fix issues), how many calories alogn with how many carbs should I be aiming for on gym & non gym days?
I'm really stuck on this and so any advice you have would be greatly welcomed.
I'm currently seeing a physio because everytime I move up on the weights on squats, my hamstring keeps going and also I am very tight allover the place. He has suggested that my nervous system is a bout out of whack and isn't able to handle the loads i'm trying to lift, which aren't that heavy I assure you. I wanted to put on a little mass and lose the gut but my physio reckons I need to drop my weights down 50% and do more reps.
I was doing;
Squats - 5x5 / usually in range of 50-60kgs
Bench - 5x5 - usually in range of 50/60kgs
Deads - 1x5 -usually in range of 50/60kgs
Ov'head Press - 5x5 - usually in range of 30/45kgs
BentO'Row - 5x5 - usually in range of 30/40kgs
Now I go on holiday in August, and since I have to drop the weight putting on mass before then doesn't seem like it's going to happen. I'm not too fussed anyway about the mass, what I do want before my holiday is;
Definition
Flat stomach, nice abs would be nice but i'd settle for just flat if i have to ha
To try and gain mass I was using the following formulas from stronglifts and Neil McTeggerts (uk mens health cover model) plans
LBW x 18 =#calories
1g protein / lbw = 123g
1.5g carbs / lbw = 184g
remaining calories from fat = 109g
Now, since I'm not going to be able to lift heavy on certain exercises, squats, deads, ov press (due to working with physio to fix issues), how many calories alogn with how many carbs should I be aiming for on gym & non gym days?
I'm really stuck on this and so any advice you have would be greatly welcomed.