Sep 1, 2014 5:21pm
To get big and lean you first have to get Big, and Then lean.
For a workout program I like Johnnie canditos linier program. Or starting strength.
Make sure you eat 1000 surplus calories a Day. Do this for 3 mounts. Then back off to 500 surplus calories a Day. Remember to adjust it recordingto your bodyweight.
Do this for about 1 year. Then remove 500 calories from your Weekly diet every week till you hit a Daily negative of 500 kcals a Day 6 days a week with one refeed day. Stay there till you are as lean as you want to be :)
Add cardio as needed.