Want to gain weight but to scared to get fat

Hello guys.So at the beginning of the year I was over weight and weighed a 100 kg. I decided to join the gym and follow a strict diet and from January till now I've lost 32kg. I would like to pick up lean muscle but I'm to scared of picking up fat. I was maybe thinking of a clean bulk any suggestions maybe? My stats are.
Length :1.68m
Weight :68kg
Bodyfat: around 14%

My diet is
Breakfast :2 whole eggs with 6 egg whites scrambled with black coffee and canderel
Lunch : 400g chicken breasts made with olive oil and 100g broccoli
Dinner: usually Steak or Chicken with salad
Snack : I don't snack everyday just when I feel like it I would only eat one table spoon of peanut butter
I drink up to 3 liters of water a day.

Training program
Monday : Quads/hamstrings/calves/absabs151
Tuesday:Chest/triceps /traps
Wednesday:Cardio/abs
Thursday:Back/ calves
Friday:shoulders/biceps/traps

Please guys any help would be much appreciated. Thank you.

Age?

Ending a cut is a big opportunity for screw ups, biggest factor IMO is to consciously increase calories slowly. Pain-staking slow. Your biggest concern with the transition is not getting bigger safely, but not to add fat - fing a new maintenance level. Even if that means plateauing for a while (weight wise) that means your body is getting less efficient at using energy again (good for us, not good in a famine)

As for recommendations, man we don't even have daily calories and macros to work with. But it's obviously low carb. What's your supplementation like? Whey counts as food remember that. You can start by keeping everything the same, and having a whey shake after working out. Do this for a week or so and see if your weight is dropping and how your body looks. After that you can evaluated for further increases.

Hope it helps.

thanks for the advice @furk but if I look at it breakfast has 3,4 carbs, 33g protein 303 calories. Lunch has 6,6 carbs, 120g protein and 762 calories. Dinner has 0 carbs, 35g protein and 300g calories. I do drink a 100% whey protein shake after every workout just forgot to put it in and I do not eat sugar at all. Is there anything specific I should put in my diet? I am 17 years of age I hope this helps.

I also forgot to ad that I am always hungry but just leave it because I don't want to over eat. @furk

Atomicstash wrote: I am 17 years of age

You are not allowed to post questions in the Anabolic Steroids section of this forum and you may not ask steroid related questions.

Read the rules: www.anabolicsteroids.co.za/forum/rules

I moved your post to the dieting section, because we will only assist you with diet and training related advice.

Oh lawdy, large influx of teens recently. That normal for this time of year?

yup, but its much better than most other years were its about Dbol only cycles

Sorry must have chosen wrong category. I don't want use any gear I believe in natural. Was just asking about dieting what carbs are good do you think. Brown rice, whole grain bread etc.

Atomicstash wrote: Sorry must have chosen wrong category. I don't want use any gear I believe in natural. Was just asking about dieting what carbs are good do you think. Brown rice, whole grain bread etc.

Dafuq. You do not want to use any steroids yet you joined a steroid forum?
Oh well, good choice in avoiding the steroids for now.

In terms of good carbs - Brown Basmati is really tasty, non-instant oats is FANTASTIC as well as sweet potato, wholewheat pasta, I personally prefer to stay away from bread altogether.

I aim for low gi carbs basically. However in terms of carbs I mainly eat normal Jungle Oats (cook in the microwave for 1 minute in total - I do 30 sec, 15 sec and another 15 sec to avoid it from boiling over) and then brown basmati rice.


Congrats on losing all that weight BTW!

I do not want to use any gear now is what I meant. Is bulk necessary to pick up lean muscle mass or it just a faster way to get muscle mass?

Bread. Not even once brah.

Define "bulk", eating at surplus to gain muscle mass? Um, yes that's going to optimal for increased size. I've found the word "bulk" to be receding into just steroid cycles. Old school dirty-bulks are a gone. Contemporary term that's rising is simply "gaining".

PsyCLown wrote:

Atomicstash wrote: Sorry must have chosen wrong category. I don't want use any gear I believe in natural. Was just asking about dieting what carbs are good do you think. Brown rice, whole grain bread etc.

Dafuq. You do not want to use any steroids yet you joined a steroid forum?
Oh well, good choice in avoiding the steroids for now.

In terms of good carbs - Brown Basmati is really tasty, non-instant oats is FANTASTIC as well as sweet potato, wholewheat pasta, I personally prefer to stay away from bread altogether.

I aim for low gi carbs basically. However in terms of carbs I mainly eat normal Jungle Oats (cook in the microwave for 1 minute in total - I do 30 sec, 15 sec and another 15 sec to avoid it from boiling over) and then brown basmati rice.


Congrats on losing all that weight BTW!

I think a common held conception in the general populace is that steroid users are super knowledge about exercise, physiology and nutrition, and would be able to provide great advice to novices. (In addition to this site, I've seen this proved wrong on many occasions, even knowledge on AAS itself lol).

I've seen it countless times where people come on these forums, sign-up quickly and ask some general questions they could've gotten answers to at other, less incriminating places.

But honestly, I haven't encountered another local board that allows me teach and learn as this place.

Shit, seriously derailing here. Sorry Atmoicsmach. I need to frikken learn to keep my opinion to myself.

You're 17.

Read a Hustler mag and eat clean. That'll get your Test levels sky-high and if you train properly you'll pick up weight like nobodies business.

Between now and about 21 your test levels will be the highest they'll ever be. Plus you should still have decent amounts of natural GH.

The key is proper nutrition and exercise.

Cyclo wrote: You're 17.

Read a Hustler mag and eat clean...

I love this :lol: :lol: :lol: :lol: