Some pointers required...

[TCottle]

Hi there,

I'm sure you get literally hundreds of posts along the lines of what I'm about to ask, so I apologize, but bear with me...

I've been going to the gym on and off for the past 12 months, although a new change in career to Police Officer has been rather hectic with the training and what not, and I haven't really found the time to get down the gym as often as I'd like.

Well, now training is pretty much over, and I'm more settled, I'm ready to get back into the gym, and try for some decent results.

My goal is to put on some decent mass, and get some definition. However, I'm confused as how to go about it. Perhaps some stats will help;

Height; 6'8
Weight; 238 lbs
Waist; 36 inches
Body Fat; ~13%

Now, despite my height, I reckon I'm a Mesomorph rather than an Ectomorph, I don't have a skinny appearance.

Previously when going to the gym, I stuck to a calorie intake of about 2800 calories, lots of lean meat, fiber and protein shakes and what not. I used to have a bit of a gut, which I've managed to keep off, and I have seen some gains in strength - But not that much in the way of noticeable change in size/shape.

Now... on to the questions!

It's my understanding that if I want to bulk up, whilst having some decent definition, it's easier to bulk first, then cut after...

In light of the above, what should I do in regards to my diet? Should I keep it at around 2800 calories and carry on lifting 4 times a week? Or should I hike up my calorie intake to put on some mass, then once this has been achieved, reduce my calorie intake to start cutting?

I've been looking at some of the workouts, and I'll probably be using something similar to Dougs 4 Day Split - http://www.muscleandstrength.com/wor...t-workout.html

Any pointers are gratefully received

Cheers,

Tom.

[muscletrainerdh]

[quote=TCottle;309724]
Now... on to the questions!

It's my understanding that if I want to bulk up, whilst having some decent definition, it's easier to bulk first, then cut after...

In light of the above, what should I do in regards to my diet? Should I keep it at around 2800 calories and carry on lifting 4 times a week? Or should I hike up my calorie intake to put on some mass, then once this has been achieved, reduce my calorie intake to start cutting?
## You need to be in a calorie surplus to put on more muscle mass so hike up the calories by 300-500 cals above 2800.

[AlexE]

I would think you would need alot more calories than2800+300-500. With your height and weight. Also you will have a fairly active day at work. Try recalculating using this sites bmr and see what it say then add 300-500 like said above.

[TCottle]

Nice one, thanks guys!

[Toroso]

Originally Posted by AlexE

Also you will have a fairly active day at work.

He said he was a cop now! bwahaha!

just kidding, welcome TCottle!