15, 5 foot 9, 207lb. I’ve been training for 9 months.
No clue what I’m doing.
Went on a surplus for 6 months not sure what to do now.
Any advice or tips for a deficit? Can i improve on anything? Should I keep the surplus going?
Me in January
Me Now
Do you know how to perform the barbell squat, bench press, deadlift and press overhead?
What are you eating?
You’ve been training for 9 months: for what goal are you training?
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What @T3hPwnisher mentioned.
Are you following a training plan or just doing whatever?
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Phraks Greyskull LP
Start leaning out. Get 1g/lb bodyweight protein, and adjust fats and carbs up or down as needed.
Stay active. Sports can help with this.
Get as much sleep as you need.
Do these things for a few years and you’ll have a great baseline.
Do them for a decade and you’ll be where everyone wishes they were at 25.
Take advantage of this if you have the time and find one you like. It’s a lot cheaper in highschool to play one
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The pics show that you gained some muscle, but your body composition is far from what it could have been.
I am totally against the current Body Composition Yo-Yo Dieting strategy. Simply put, IMO, you should clean up your diet, return the the calorie amount you were eating before starting to lift weights (that is maintenance value) and add more protein.
I favor a protein surplus and allow the muscle to come to you.
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Steak and eggs…heavy training… Stimulate > Recover > Repeat
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I know how to do a squat, bench, deadlift and a military press.
I’ve been eating about 3500-4200 calories since I started training.
My diet consists of 3 eggs, 2 slices of toast, 2 slices of cheese for brekkie, chicken/turkey with rice/noodles,
Whatever is cooked for dinner.
I’ll have a bowl of cereal, toast, fruit, yogurt or anything else for a snack between meals.
My main goal is just to get bigger and one day compete.
A 700 calorie delta is pretty big.
I’ll have a bowl of cereal, toast, fruit, yogurt or anything else for a snack between meals.
Definitely cut out the cereal: it’s doing you no good. That breakfast is very low protein for someone with ambitions of gaining muscle: I’d definitely include some manner of meat, or more eggs with it. Cottage cheese would also be dandy. I’d consider limiting the sliced cheese.
You’re eating chicken and turkey at lunch. Do you get any red meat at dinner?
You say “compete”. Compete in what?
3 day split.
Mon. Legs
Tues. Arms
Weds. Back
Thurs. Rest
Repeat. I haven’t been doing chest because i thought it disproportionate to my arms.
I do not have a set excersise to do but whatever is free at the time. Workouts generally consist of 10 sets or so
By compete I meant as a bodybuilding competition. I am years off, but somewhere down the line. I’m not always getting red meat and I’m limited on eggs.
What is the egg limiter for you? Do you have an option to include red meat in that lunch meal, or at breakfast?
I can sometimes get red meat for lunch, I bring my own cooked meal, but if the school has lasagna or curry I’d eat both. It’s all variable.
I get the eggs from chickens and come from a big family so I can eat 4 eggs a day so everyone else can have some
Best advice you can get is to find a structured training plan and follow it.
Keep your diet as clean and consistent as possible and just keep at it. Build a good base with good training/dietary habits now and you’ll be amazed how you will transform.
For years when i started lifting i just did whatever i felt like doing. I had structured days but not a good program to follow. When i started following a training program is when i started to see much better results.
Why not start a training/diet log and we can see what you are doing and help you adjust.
And don’t skip chest.
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I would definitely make an effort to include it regularly. Breakfast would be a great time to include it, if you can only consume 4 eggs. It would be a way to start the day off with a significant bolus of protein.
For training way forward, I am a big fan of Dan John’s “Mass Made Simple” in a situation like this. Another approach would be to look for the article from Jim Wendler titled “Help a Friend get Stronger”, which lays out a 6 month training plan that would be great for a new trainee starting out.
Another book I’ve grown fond of is the “Tactical Barbell Mass Protocol”, which lays out a base building program to follow to get in shape before you really start training. All of this is just foundational work: once that’s established, specialization can occur to vector toward bodybuilding.
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Side profile looks better then the others.
I have a great PPL split that i used a few years back with great results.
Here’s a link. It’s set up in 2 phases for 5 days/week training. If you wanna use it i can explain more on how it works.
You may have to send me your email so I can share it with you. Mine is in the “expand” part of my profile
I’m good, not giving away my email
I’ve created an anonymous gmail inbox for this purpose.
I get it. I believe the sheet set is not locked. You would just need to open it with a google account.