How about you guys? I've done the whole lean ripped and lightweight lifestyle and now I'm ready to add about 20ish lbs then lean out but maintain a higher weight. So far I went from 142lbs to 152lbs my goal is 165-170lbs
Good luck!! I'm here to gain muscle but also lose belly flab
I can refer you to some clean supplements that can help you with your goals my friends are having some great success bro!
I put on 20lb of muscle in less than a year and gained a bunch of strength doing heavy compound movements, mainly:
Dumbbell bench press variations (incline, decline, flat)
Pull ups (close/wide chin ups, pull ups, etc) (Weighted if needed)
Dips (weighed if needed)
3 days a week (MWF worked great) First 3 weeks do 3 sets of 10 of each exercise with a weight that makes the last rep of each set difficult. Bump up weight when necessary.
Fourth week, 2 days working out with 2 days in between (Tuesday and Friday worked for me). Do 3 sets of 3 of each exercise with heavier weight, so the last rep of the last set is difficult.
Fifth week is rest. This is extremely important! You just thrashed your body for a month, take the week off from lifting.
6th week, start from the beginning; your typical workout weight should've increased. If not, take another couple days off.
During this cycle you'll want to eat a LOT of protein (at least 1g protein per lb of your goal bodyweight) as well as complex carbs. I personally use Optimum Nutrition as a protein supplement, but the cheap stuff from Wal-Mart will do, it just has more sugar. Good luck and lift heavy my friend!
If you have the heavy lifting down pat, then make sure you have the heavy eating part too. You're looking for 2-300 calories over your BMR (Basal metabolic rate) daily, as well as getting the right macros as described above. That is, if you want to maintain your cut physique. Otherwise, if you don't mind gaining some fat, eat like a pig and lift heavy. Best of luck bud! I'll be around if I'm needed.