Aaahh Analysis Paralysis

Training
21

[quote]JLone wrote:

[quote]Boots2Asses wrote:
Oh okay thanks mate, I do appreciate it even though I have to bare with the whole condescending overtone :slight_smile: [/quote]
I also offer sarcasm as an alternative service but you seem to genuinely want to make progress so I thought patronization was the was to go:)

As for your questions, I have seen you write on T-Nation questions that usually involve some form a research but you fall short in patience. I would recommend long term planning combined with goal setting. In your current scenario you are coming into summer a little heavier then you would like to be. In the long term you want to me muscular and lean so which should you accomplish first? I have seen in done both ways so I have no definite solution for you.

I have, however, seen people bulk for two months then diet for two etc. etc. and make zero progress. In short, find a plan and stick with it for AT-LEAST 6 months. When it comes to adding mass you will need far longer, maybe 2-3years. That is why I recommended eating healthy, and working out with consistency and intensity. You will probably even lose fat over time while adding lean mass with that solution.

And bonus, if you forget about the fat for now and add lets say 40 pounds of lean mass over the next year or two the same amount of fat will be a smaller percent of your total weight.[/quote]

True story. Lets put this in perspective: I started lifting at 160 lbs. I am about 80 lbs heavier than I was when I started lifting weights (240 ish). I am cutting down from 95-100 lbs over my starting weight (depending on water 255-260).

I bulked for 6 straight years. Amidst all the mistakes I made and people I should have listened to and didn’t (and shouldn’t have listened to, but did), I made a shit ton of progress because I kept. working. at. my. goal. Everybody else kept doing what you are doing–“bulk” eating shitty foods for a couple months, put on 20 lbs, then try to lose it for summer. End result: they’re smaller than me even though they were the big guys when I started training. They’ve gone nowhere.

Never forget the mission. Stick to your goal. And lets be honest: if you want to keep fat gain to a minimum, don’t eat crap when bulking. If you’re only doing this for the summer party season, then all the shit beer and drugs is going to ruin your physique anyways so just stop now and save yourself the money and troubles. This is a long term goal.

Sorry if that seems mean. It’s not meant to be

22

[quote]JLone wrote:

[quote]Boots2Asses wrote:
Oh okay thanks mate, I do appreciate it even though I have to bare with the whole condescending overtone :slight_smile: [/quote]
I also offer sarcasm as an alternative service but you seem to genuinely want to make progress so I thought patronization was the was to go:)

As for your questions, I have seen you write on T-Nation questions that usually involve some form a research but you fall short in patience. I would recommend long term planning combined with goal setting. In your current scenario you are coming into summer a little heavier then you would like to be. In the long term you want to me muscular and lean so which should you accomplish first? I have seen in done both ways so I have no definite solution for you.

I have, however, seen people bulk for two months then diet for two etc. etc. and make zero progress. In short, find a plan and stick with it for AT-LEAST 6 months. When it comes to adding mass you will need far longer, maybe 2-3years. That is why I recommended eating healthy, and working out with consistency and intensity. You will probably even lose fat over time while adding lean mass with that solution.

And bonus, if you forget about the fat for now and add lets say 40 pounds of lean mass over the next year or two the same amount of fat will be a smaller percent of your total weight.[/quote]

Sorry if I came across as ungrateful, I certainly hope not to come across as that. If patronization will make you continue to make me seriously than do as you please. I do wish to take this seriously!

When you guys talk about long term realistic goals, what exactly can i expect from my body (in the sense of results) in the next 6 months with consistency, healthy eating and intensity. I understand there is no exact answer to this but if I’m goal setting than what exactly should I expect. Sort of neccesary for long term objectives is short term targets.

I know this may drive you crazy but are you say i don’t need to bulk and there mere consistant gym going should see me make gains as long as i eat healthy, or are you saying that bulking is an absolute must but I should avoid eating crap in the process!

23

[quote]Boots2Asses wrote:
Sorry if I came across as ungrateful, I certainly hope not to come across as that. If patronization will make you continue to make me seriously than do as you please. I do wish to take this seriously![/quote]
Thought we were jabbing each other for fun, its what the interweb is for.

[quote]
When you guys talk about long term realistic goals, what exactly can i expect from my body (in the sense of results) in the next 6 months with consistency, healthy eating and intensity. I understand there is no exact answer to this but if I’m goal setting than what exactly should I expect. Sort of neccesary for long term objectives is short term targets. [/quote]
As a noob, with consistency and intensity you can expect to gain at least 5 pounds(LBM) in 6 months. If you add in 1.5 grams of protein per pound of body weight, .5 grams of fat per pound and 1-2 grams of carbs you could knock out 10 pounds of LBM in 6 months. Again, as a noob.

[quote]
I know this may drive you crazy but are you say i don’t need to bulk and there mere consistent gym going should see me make gains as long as i eat healthy, or are you saying that bulking is an absolute must but I should avoid eating crap in the process![/quote]
Use this ratio as a starting point:

Body weight = BW
BW1.5 = Protein intake in grams
BW.5 = Fat intake in grams
BW*1-2 = Carb intake in grams

Note: BW is lean body mass so you are now at 128 so start by doing the equation for 128 as your base metabolic rate. Next run the equation again with your desired LBM, example - 160#.

@128:
P: 192g
F: 64g
C: 256g
Total calories: 2,368

@160:
P: 240g
F: 80g
C: 320g
Total Calories: 2,960

In summation, you should be eating at least 2,368 calories per day. You slowly(in 30 days) increase your calorie intake until you reach 2,960. The most important goal each day is to get your protein in, next is total calories. It is hard to sit around chugging soda and eating junk food following those two key rules.

If you plateau add in more carbs, up to 3-5*LBM
If you reach 160 and want to shoot for 180#-200# just rerun the equation with your new desired LBM.

Simple enough?

24

Would I need to be calorie counting. My mum does all the cooking par breakfast so I have no idea exactly how much protein I would be getting in.

Do you calorie count?

25

[quote]JLone wrote:

[quote]Boots2Asses wrote:
Sorry if I came across as ungrateful, I certainly hope not to come across as that. If patronization will make you continue to make me seriously than do as you please. I do wish to take this seriously![/quote]
Thought we were jabbing each other for fun, its what the interweb is for.

[quote]
When you guys talk about long term realistic goals, what exactly can i expect from my body (in the sense of results) in the next 6 months with consistency, healthy eating and intensity. I understand there is no exact answer to this but if I’m goal setting than what exactly should I expect. Sort of neccesary for long term objectives is short term targets. [/quote]
As a noob, with consistency and intensity you can expect to gain at least 5 pounds(LBM) in 6 months. If you add in 1.5 grams of protein per pound of body weight, .5 grams of fat per pound and 1-2 grams of carbs you could knock out 10 pounds of LBM in 6 months. Again, as a noob.

Would I need to be calorie counting. My mum does all the cooking par breakfast so I have no idea exactly how much protein I would be getting in.

Do you calorie count?

26

[quote]Boots2Asses wrote:
Would I need to be calorie counting. My mum does all the cooking par breakfast so I have no idea exactly how much protein I would be getting in.

Do you calorie count?[/quote]
Rule 1) get in the protein
Rule 2 get in the calories

Just estimate. You obviously have access to the internet so if you know what is for dinner google the nutritional content of it and see how much you need to shovel down to reach your macros. Supplement with protein shakes before dinner to increased protein content if you are having a curry that night and think is will have little if any protein in it.

Consistency and Intensity is the key here. At your age I wouldn’t get bogged down in the details. Set your 6 month Lean Mass gain goal for 10 pounds and total weight gain for 15. Lift weights like a f*cking beast in the gym and muscle will be built/fat will melt.

27

Cheers mate for the help, much appreciate it :smiley: