12-26-2014, 06:26 PM
happy holidays with your loved ones Scott.
May I ask your comment about my weight gain in one month period of time on Turbo Tier 3 for three weeks and one week intensive cruise :
I started 84.1kg at 12% BF (caliper measured) by 2860 kcal total daily cal intake then reached to 85.5kg at the end of first blast(30days) but my BF becomes 13%. My training days cal was 2860 and off days cal was 2100-2200 according to FT diet rules. My macros was 2.2g/kg Protein (one shake and rest from meat) 1.0g/kg Fat (from olive oil coconut oil and some dairy) rest was carbs on training days and no carbs on Off days (only lots of veggies).
I want to gain lean muscle mass with no fat gain ( in fact I want it decreased down to 10% during packing the muscle).
Waiting for your kind comments and valuable advises .
Thank you
Greetings from Turkiye
P.S. : muscle rounds fired up my strength . I'm much appreciated for this to you
May I ask your comment about my weight gain in one month period of time on Turbo Tier 3 for three weeks and one week intensive cruise :
I started 84.1kg at 12% BF (caliper measured) by 2860 kcal total daily cal intake then reached to 85.5kg at the end of first blast(30days) but my BF becomes 13%. My training days cal was 2860 and off days cal was 2100-2200 according to FT diet rules. My macros was 2.2g/kg Protein (one shake and rest from meat) 1.0g/kg Fat (from olive oil coconut oil and some dairy) rest was carbs on training days and no carbs on Off days (only lots of veggies).
I want to gain lean muscle mass with no fat gain ( in fact I want it decreased down to 10% during packing the muscle).
Waiting for your kind comments and valuable advises .
Thank you
Greetings from Turkiye
P.S. : muscle rounds fired up my strength . I'm much appreciated for this to you