Been lifting 5-6 days 90-120 mins with my buddies for about 40 days now.Wanted to see if progress is visible. Bulking also so keep that in mind. Any tips and pointers would be appreciated sorry for the bed reference photos
It’s clear you have made a bit of progress but remember 40 days of training is nothing. You need to be thinking in years. BB is a long game.
If you want help you need to give more info.
What do you eat daily?
What does your training look like? Are you following a plan or just doing what your buddies do?
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My best advice to you is not allow your percent body fat to exceed 15%. I’ll define that as: don’t get to the place that you need to “cut” to look good at the beach.
I did not “bulk”. My aim was to get stronger while not getting “fat”. As @s.gentz is saying, I was in it for the long haul. I competed for three decades. The sole reason for me to “cut” was to get on the stage.
Physique building has nothing in common with “fast food”. It is much more like sowing seeds and after much care and feeding, then reaping the benefits.
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Lower body 2x a week upper body 4x sometimes I have skipped leg day. When it comes to eating im aiming for 3500-4000 cals a day with 170-200gs protein which I have been pretty consistent with
Are you following a plan or just winging it with the Bro’s?
What are you stats? I would like to see higher protien.
For now I would set it at a fixed 250g(1000cals)
Set your fats at .35x lean body mass
Fill in the rest with carbs.
If you tell me your stats I can figure this out for you.
As in stats I’m 16,5’9-10 and 150lbs rn and I’m working with my friends but we are on like a set routine each day we have a shared notes app thingy
Personally I would not be doing the exact same things your friends are doing. It may not be appropriate for you but at the same time you are newer to lifting so it’s not a huge issue, just be consistent.
For macros this is what I would recommend.
250g protien(1000cals)
You should be taking in a min of 50g of good fats to support proper hormone production. I would recommend shooting for 60-70g/day(540-630cals)
Fill the rest or your caloric needs with carbs.
Protien-4cals per gram
Carbs-4cals per gram
Fats-9cals per gram
Once you start putting on some size We can calc this a different way based on stats but your just starting out so I would follow this plan for at least a year while you trying to grow. If you need to add or subtract cals take it from carbs. Leave protien/fats consistent.
The best thing you can do right now id get a good feeling on what works and what doesn’t work for each muscle group in the gym. You might respond better to higher volume/lower intensity or you may need high volume/high intensity or a mix. I typically train my arms differently than my back/chest while trying to grow as the muscle groups react different to different stimulus.
Another big thing here is consistancy with food. Build these good habits now and they will follow you through your BB career.
If you want to start a log in the training logs section we would be more than happy to help along the way.
Here is a link to my log if you wanna check it out. It will cover multiple growth/diet periods over the last few years. Your more than welcome to use the format if you start a log. It’s very easy and takes just a couple minutes a day for me.
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Dude thank you so so much I think this is 100% in my abilities too. I am worried abt hitting enough carbs for good energy with this program but I’m not to worried. I’ll look into the log stuff after the gym today. I’ve just been making chicken rice broccoli and eggs for the most part