10kg Increase

[Maximus]

Hi Guys,

At present I'm around 88kg with 14% bodyfat and train 5 times a week with weights, circuits and martial arts. Overall, I'm in pretty good shape.

I'm looking to add around 10kg to my frame hopefully without increase in my bodyfat or decreasing my speed or functionality. The idea is to increase my strength, flexibility and power and I'm looking for some pointers or suggestions on this.

Additionally, I'm now Vegetarian as well.

[Beef]

good luck with your goals bro.

what's your diet like at the mo?

[Jigga]

Hi Guys,

At present I'm around 88kg with 14% bodyfat and train 5 times a week with weights, circuits and martial arts. Overall, I'm in pretty good shape.

I'm looking to add around 10kg to my frame hopefully without increase in my bodyfat or decreasing my speed or functionality. The idea is to increase my strength, flexibility and power and I'm looking for some pointers or suggestions on this.

Additionally, I'm now Vegetarian as well.

Invest in a lot of protein powder I guess.

[Maximus]

My diet is free of processed crap as it is centred around fruit and vegetables, nuts, beans and eggs mostly. I try to stay away from tofu and soy products as much as possible for obvious reasons, with drinks coming from water, green tea and decent coffee. I do have a burger and fries at the weekend occasionally with a low carb beers. The amount of energy I expend at the gym and in the dojo allows me that. I do supplement with Protein powder after weights and circuits and most of my meals are centred around protein and minimal carbs. My attitude to food is that only eat food that you can see has come out of the ground, give or take. Oats and Carrots are good. Oreo Cookies are not.

[steak]

My diet is free of processed crap

I do have a burger and fries at the weekend occasionally with a low carb beers.

.

Its exactly the same only different

[Maximus]

I see your point, slightly hypocritical on my behalf.

You can't play good all the time. Although most of my food is home cooked and prepared from scratch. (except an occasional Burger Fuel and beers)

I dropped down to 10% bodyfat before and I will so miserable with the dieting and zero carbs I wanted to kill something.

It looked killer for a holiday but certainly not sustainable.

[Pseudonym]

Obviously you want to get your protein as high as possible, and on such a restricted diet that's damn tricky. Up the protein powder. Up the eggs. Do you eat cheese?

Why don't you eat soy? If it's because of the phyto-estrogen thing, I think the jury's still out on that one, so it may be an option to consider.

Failing an increase in protein, perhaps try an increase in fats. Stuff like coconut cream to boost those calories.

This is pure speculation on my part, but I suspect that being on a protein-restricted diet will make it harder for you to "lean bulk". You'll have to resort to gaining fat on your bulk, then cutting to remove it, much more than would be necessary for someone with wider protein options.

[Maximus]

It is a tricky one I will admit. I have started to add coconut milk to my smoothies and have a protein shake with almost every meal. I do eat cheese (as long as it is Veg) and consume a lot of eggs as well.

I will also start cycling with Creatine and start lifting heavy again concentrating on major compound lifts, it might be interesting to research a strongman routine as well.

My deadlift is around 140kg and I can bench my bodyweight but that is about it. I can snatch a 32kg Kettlebell for reps, but I'm looking for size and power without the extra fat.

Should be interesting.