what should my focus be on ? to bulk.

[mass rookie]

stats 140lbs 5'8'' 27 yr old

want to get back up to 185ish, going to follow a pro/carb, pro/fat meal to equal out to be 3500 cals, 300 grm protein, 200 grm carbs, and 60 to 80 grms of fat daily but what exercises should be my main concern for the first month to 2 months to bulk ? I dont wanna overtrain while bulking could I do 4 days on and 3 off. should I include 30 mins cardio for 2 days when not training for mr. cholesterol ?


thanks rook.

 

[Vennom96]

Well for starters you are waaayy wrong on your cals. If you have 300g of protein and 200g of carbs and 60g of fat, that's about 2500 cals total. And if you upped the fat to the 80g you said, thats about 2700 cals.

 

[Suareezay]

too much protien. for a natural 140 pounder, you dont need any more than about 175-200g. get the rest of your cals from carbs and fat.

concentrate on basic multijoint movements...deads, squat, dip, chin, incline bench, rows, etc. theres plenty of sample routines all over the training section. I go with a 3day-per-week push/pull/legs split.