PLEASE Help Me in my Journey

Bigger Stronger Leaner
1

Hi guys,

I AM NOT GOING TO BE yet another kid who will be annoying the **** out of you with : Critique my diet and critique my workout routine. But I am going to admit, I feel uncertain for my plan maybe because lately I have had low self-esteem because of reasons unknown to me.

I just need reassurance so here goes:

Here are some stats - 66 kilograms (145 pounds); 175 cm height (5’9’') 17-years-old

Here is how I look : pic 2 is flexed tinypic.com/r/fuvr68/8 tinypic.com/r/r1eye0/8 Dreadful, I know - don’t know even how to describe myself - perhaps skinny fat or maybe just an average untrained dude with slightly above average body fat.

I have an extreme desire to look good naked. I won’t lie, that is my drive and motivation. I consider myself an extreme case of skinny fat and so I began reading specifically in other sites and watching youtube bodybuilders’ videos and the info I got is given my age and skinny fatness cutting wouldn’t be optimal as I have little to no muscle mass and if I go with the so called LEAN BULK - I will add muscle mass for a year or so and if I want to get shredded I would cut then and get to some digits.

The thing is, I am not sure if this would be optimal and that is why I need some opinions.

So, let’s say lean bulking would be optimal here is how I plan to do it -

Calculated maintenance at 2500, planning on adding 250 surplus ( for lean bulking for min fat gain ?) and aiming for 2 pounds a month gain despite being a newb (newb gains and stuff).

Macros are 200 grams of protein ( I love chicken breasts so I added 50 to the 150 minimum); 60 grams fats and 350 carbs.
No point of me posting up diets and foods because meal timing and specific p/c/f intake per meal is irrelevant. I love whole foods, so I don’t have problems.

That’s the nutrition part. All opinions are welcome and are needed. The biggest problem of all is that I am not certain if I should lean bulk or have a cut.

Now let’s observe the training part: For me focusing on the compounds will build me the aesthetic body and visual look I want, it will build the most mass in the fastest way possible (dat true ?). Therefore, I should go with a good routine like those which are proven ones t but here are my thoughts:

I really really like this routine - (can’t link forgive me) google Coolcicada’s Push/Pull/Legs/1 day rest/repeat = 2x a week muscle group frequency. Even though it is not for beginners it fits my schedule very nicely as I can go everyday in the gym and it is considered proven (does it look nice?). It is based again on the compounds and provided that I can handle it - would it be as optimal as icf 5 ; f5; ss and so on ?

To whoever read the thread and is willing to help me and give his/her opinion, thank you from the depth of my heart.

2

Sounds good. Keep in mind that the nutrition is a moving target and only a starting place. You may want to trade some of those carbs for fat to have a more balanced ratio, given your age, but that’s fine if that’s what you like (and is more similar to how you currently eat). Protein is also high, but once again, if that’s how you like to eat, plenty of BBers have gone even higher.

A lot of folks will suggest a simpler strength based routine (when I googled that routine, the first post even suggested SS instead) to at least get your form down and get your strength up a bit, but if you really like that one, it’s fine as long as you’re consistent, intense, and continuing to get stronger after 6 weeks.

3

Sup and thanks for the response, glad that everything is alright.

As far as nutrition - I know that it is a ballpark and would need tweaking but at least the starting point is in the close range.

As far as training - I know that this is a bit an advanced routine but I kind of like it and would like to know if it is as good as SS for me and my specific goal.

By the way, I really need some opinions on whether I should start the lean bulking - I know I just laid out a plan for lean bulking but I DO NOT KNOW WHY but I feel uncertain because you said the plan is sound but you didn’t say what would you do if you had my body ( cut or whatever).

Would appreciate if anyone else took a glimpse of the routine and one quick question - what would be the change if on the lifts which the reps are 5 I change them and do 8-12 ?

Thanks

4

Read this thread:

http://tnation.T-Nation.com/free_online_forum/sports_body_bigger_stronger_leaner/looking_like_a_fitness_model?id=6092791&pageNo=0

Now, repeat after me: I am NOT going to be that guy. I am going to pick a program–ANY program–and work it hard. My main focus in the gym will be on getting stronger in the 6-12 rep range. As for diet: I am not going to focus obsessively on calories, macros, etc. Instead, I am going to eat lots of healthful food, and watch the scale.

If I am gaining weight at a rate of less than 2#/month, I am going to eat a little more; if the rate goes over 4#/month, I am going to eat a little less. Other than adjusting my diet and making minor tweaks to my lifting program, I am going to do this for a FULL YEAR. It is only after a year of hard, consistent training that I will consider cutting.

5

[quote]EyeDentist wrote:
Read this thread:

http://tnation.T-Nation.com/free_online_forum/sports_body_bigger_stronger_leaner/looking_like_a_fitness_model?id=6092791&pageNo=0

Now, repeat after me: I am NOT going to be that guy. I am going to pick a program–ANY program–and work it hard. My main focus in the gym will be on getting stronger in the 6-12 rep range. As for diet: I am not going to focus obsessively on calories, macros, etc. Instead, I am going to eat lots of healthful food, and watch the scale.

If I am gaining weight at a rate of less than 2#/month, I am going to eat a little more; if the rate goes over 4#/month, I am going to eat a little less. Other than adjusting my diet and making minor tweaks to my lifting program, I am going to do this for a FULL YEAR. It is only after a year of hard, consistent training that I will consider cutting.[/quote]

Lol, thanks, quite to the point there sir.

I like this routine I have stated, it appeals to me. I just need to learn proper form on the lifts because for me that is the most important thing.

The only thing is, the site I read this routine from, is from an user and the routine is marked by many as a vary nice one, but I really need someone like you to have a glimpse at it. Would really appreciate it

6

It is ridiculous to ask someone what he would do if he had your body because he would not have your genetics. Nobody knows how YOU will respond to resistance training nor your potential for muscle growth.

It is also not a good idea to make an assumption on how much you can gain a month on a “lean bulk”. This is best determined by monitering your on-going results weekly. Get enough protein and calories and go by the mirror and the scale to determine how much lean mass YOU can gain with minimal fat.

Finally, you are asking the wrong questions about programs. The right question would be, “what program should I do that won’t make me look stupid when I scream and throw weights around like a badass motherfucker like Branch Warren in the gym?”

My answer would be, “incline bench 4 plates and you can do whatever you want.” Before that, adopt that intensity and aggressive attitude everytime your hands touch a weight. No program will do that for you. Pick something you like, that fits your lifestyle, that gets you excited to lift everday and break PRs and let all hell break loose in the gym.

7

As far as nutrition, your plan looks pretty good, gaining 2lbs a month is a good #. Your protein is a little high, but if it was you prefer then go with it

For training, i would recommend a beginners fullbody routine(beginners usually make best progress on a 3x week frequency), ones i recommend are ICF 5x5, Fierce 5 , and Babylovers modified SS.

8

[quote]janson8000 wrote:
As far as nutrition, your plan looks pretty good, gaining 2lbs a month is a good #. Your protein is a little high, but if it was you prefer then go with it

For training, i would recommend a beginners fullbody routine(beginners usually make best progress on a 3x week frequency), ones i recommend are ICF 5x5, Fierce 5 , and Babylovers modified SS.[/quote]

What are you basing all this this on?

Why 2lbs a month? Where did you pull that number from?

Why fullbody? Is there a difference if i made him squat and bench on alternate days 6 days a week?

Would you give this guy the same advice?

9

SO, based on what you are saying, I can go with Coolcicada’s push pull legs day off repeat (google if you don’t know it) and if I stick to it = perfect ?

10

Not perfect, but good enough… now go lift, you have our permission.

11

[quote]1 Man Island wrote:
Not perfect, but good enough… now go lift, you have our permission.[/quote]

Kk, gonna go to the gym tomorrow

-joke

going to the bathroom and I am off

taa-taa

12

2lbs a months i generally the recommended number to aim for, for novices who want to slow bulk.

beginners generally do better hitting their muscles at a 3x a week frequency, which why most proven beginners routines are 3x a week fullbody.

i’m basing this off of knowledge i have acquired and experience

13

[quote]janson8000 wrote:
2lbs a months i generally the recommended number to aim for, for novices who want to slow bulk.

beginners generally do better hitting their muscles at a 3x a week frequency, which why most proven beginners routines are 3x a week fullbody.

i’m basing this off of knowledge i have acquired and experience
[/quote]

Do you feel your knowledge and experience is sufficient to make such sweeping statements?

05-04-2014:

[quote]janson8000 wrote:

[quote]ActivitiesGuy wrote:

[quote]janson8000 wrote:
bump, anybody have any suggestions?[/quote]

Nobody has any suggestions because 1) you’re asking to be spoon-fed basic information on a website that is LITTERED with articles about training for all sorts of things and 2) you didn’t provide much useful information about yourself that would help guide advice: are you comfortable performing the big three compound lifts? Do you like them? Are you relatively strong? Would you prefer a body part split or a full body template?

Help us help you.[/quote]

Yes, i have good form and are comfortable performing all the compound lifts. No, im super weak. I can only squat 105, bench 120, and deadlift 200. I would do whatever split that would be best for putting on muscle[/quote]

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/beginner_bodybuilding_routine

14

dude just got CC’d