Idk i think day 1 strength training is going to look pretty different from day 1 fat loss journey.
I would imagine it applies to 50 year old women just as much as 20 something year old dudes in d1, natty or juiced.
What would be the major differences for you?
I’m trying to build muscle for aesthetics, so bodybuilding but I’m not thinking of competing any time in the near future. My “main goal” isn’t fat loss, that’s just something I’m doing so I can get leaner.
Strength goals or bodybuilding would be slight caloric surplus. Health/fitness or fat loss of course in a slight caloric deficit
Strength people would start lower volume, lower frequency, higher intensity, lower reps, fewer lifts, fewer isolation movements until out of beginner stages.
Bodybuilding, fat loss etc would do higher volume- more exercises, more reps, more isolation exercises, and higher rep ranges. Probably higher frequency as well. Doesn’t require as much periodization as strength training (once a little more advanced)
Those are just some basic generalizations. Strength training especially deviates pretty strongly from the others.
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I agree on the calories.
I understand what you’re saying on training, but I think it’s much more specific than necessary. I’m not saying it’s an unreasonable approach; it’s just not necessary at this point.
What you describe, for me, is a great strategy once our trainee has built a base and is ready to pursue a sport. I don’t think we need to make that decision when we first walk into the weight room.
This is at 179 lbs.
On what planet does he need to lose another 10-15 lbs?
He should not be “leaning out”. What is he leaning out to? He has no muscle.
Why?
Why would you do that in a deficit when all of that is more fatiguing? You are not going to put on muscle in a deficit the goal should be to retain as much muscle as possible.
And when growth is the goal starting as low as possible would be best. Why do 12 sets if progress/growth is being made on 6 sets? You can always add more.
He should not be “leaning out”. What is he leaning out to? He has no muscle.
Leaning out to be a lower weight so I can later on build more muscle genius. Being leaner has health benefits including less insulin resistance. Mind you this is in poor lighting and over 2 weeks ago. I’m not looking to compete anywhere in the future and I’m not on gear, no shit I’m not 280 lean in high school
Here’s my two cents…
To recap, here’s the stats:
- training seriously for six months
- 18 years old
- 14-16% BF (estimated)
Given your age, training age, and the fact that your body fat % is not that high, I wouldn’t lean out first at all. You do not need to lean out to be a lower weight so you can later on build more muscle–that will not net you any gain in the long run and would just be majoring in the minors at this point. Build muscle right now instead. Your physique, given your current stats, will look best in the semi short term with roughly the same BF% and a bunch more muscle. But even if you get a bit more fluffy, so what? You’re 18 and can always cut in a couple years. You can’t chisel a pebble, so focus on adding muscle and strength now and then cut down after you’ve done some building. If you eat pretty clean in a slight calorie surplus you should do pretty well. Focus on improving your compound lifts and giving yourself lots of time. Six months does not make an amazing physique but six years will if you work hard and stay consistent. You can do so much naturally if you train hard and give yourself time.
Personal anecdote here, since you are starting at a place that’s not too different from yours truly. At 18 years old I weighed maybe 135 and had zero training experience. Eight years later I’m up to 170 and, while sitting a a slightly higher body fat %, I’m currently focused on adding size and strength while knowing that after a few solid years of work behind me I can cut whenever I so desire. I would def focus on eating clean and adding what size and strength you can for a while to start out with.
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This kind of attitude isn’t going to garner a ton of support
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Amen to that, being teachable and nice to people who are trying to help you goes a long way.
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It’s one thing to give support and another to talk down on someone
At your weight this is not an issue.
This is stupid.
Why would you build more muscle? Because you are SUPER insulin sensitive?
With your mentality you are going to gain a few pounds and cut again because you are gaining “too much fat”.
You will spin your wheels and look the same.
1- Lighting has nothing to do with it.
2- That is the point. Over 2 weeks ago you had nothing to lose, and you want to get leaner.
Eat in a small surplus and train hard if you fear fat gain. These are your prime growing years, and you are wasting them on dieting.
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Gotcha. I guess my main issue is that obviously I’m still young and there’s a huge appeal in looking “more lean”, especially since summer is coming up. 174.6 this morning, don’t think I’ll push anywhere past 170 IF I continue the caloric deficit, which at this point yeah im definitely redeciding
Are you saying one should go low rep, low volume, low frequency for bodybuilding purposes?
If indeed you are, i would love to see a physique pic
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