Brocel's Journal, 23 June 2016

6-pack with muscles...or 6-pack from being skinny? 146lbs is awfully light 

Once I hit 146, I should be around 7-8%. At which point I'll switch to a 500ish Calorie surplus to put on lean mass until I reach my desired physique. 

Ok...I see what you're thinking, however, you cannot put on muscle without gaining some fat. Yes you can "Lean Gain", but even lean gains are not zero gains in Fat. I'm not suggesting bulk n' cut, as I'm not a big fan of bulking cycles, however, if you gain quality mass, you should be able to keep your current weight, and drop your body fat to about the 8-10% range. 

Well yeah, some fat gain is almost guaranteed. I'm trying to mitigate it though. Would you mind going into a bit more detail on your suggestion for me? As it stands the vast majority of my body fat is on my abdomen. My top two ab rows are visible, and I'm kind of unsure on keeping the cut or going for a light surplus. 

Good job on the 160 pounds, that is my new goal. 

There is a site "leangains.com", 16:8 intermittent fasting cycle with goals for weight training and I believe caloric intake. At one point I was at 150-152 (marathon running days) and it took awhile to get it dialed in to where I could gain weight after I quit running. I ended up close to 3,200 calories per day. So don't get frustrated if your physique increase doesn't happen on plan...it's just as hard to gain lean mass, as it is to lose excess fat. When you do look to gain, consider adding your extra calories/carbs after your workouts and not before....and quit any cardio while your at it. 

Awesome work! 

Oh I love the dog, too!