So im sort of new to this website but heres an introduction
Im about to turn 16(august 4) and i weigh about 154-160 pounds daily.
Im 5’9 male South Korean
Squat: never tested max but i did 245llbs
Bench:never tested max but did 2 reps of 145
Deadlift: i dont do much
Dumbell overhead press: i managed to get a few reps of 50 pounds each hand so 100llbs
Dumbell bench press: same as dumbell overhead
I started at around 180 when i didnt lift and once i lifted and cut from last october till present time i turned from 180 with no strength to present weight
So my first question is… since i gained strength but lost weight does that mean i gained muscle ie. A recomp or noob gains. And more recently ive had a self image shock or relapse because ive always been dropping and leaning out but last friday till now my average weight has gone up from around 153 to 155 or 156 even after a brutal workout and cardio to try and lose that extra weight. I was convinced it was water but its been around a week so it shouldve stabilized but it didnt? And i havent been pooping a lot either… for this i feel fat, my gut feels more out and its more irritating to pinch and feel like you’ve gained fat despite strenuous effort. So could it be fat muscle or still water?
Question 2 or 3…). Is training for 2 hours a day for about 5/6 times a week bad? I hear the things of cortisol and testoserone but people like Dwayne johnson, arnold, and bodybuilders train for hours and hours and 2 sessions a day. So that part confuses me and also could this be the secret killer behind why my progress hasnt been efficient and great? Because prolonged elevated cortisol promotes FAT GAIN so even if i train more it hurts me?
Question 3) based on my picture, which is in a great angle and great lighting, should i bulk or continue cutting? Ive really wanted abs, considering i was a fat kid but people urge me to bulk crazily because im a growing teen. I will also include what i look like while getting up in a crunch form. Relaxed i still look mildly fat but doing crunches or things that highlight stomach fat like sitting/slouching or doing crunches makes me look OBESE sort of… anyways here are my pictures
Question 4). What would my activity level be for tdee calculators? And should i use them? I lift 2 hours a day for 6 days but dont do anything else really. Would i be sedetary, light active, moderate active, active or high active?
Alrighty thanks. And whats a good amount? I dont do my phone or talk and such but i wouldn’t say my training intensity is like huffing puffing category
Yeah man thats way to much. 4 Day split, 1/1.5hours max. Try a Thib program on this site, your bound to find one you like.
Just keep in mind that those people have been training for years/decades, have borderline unlimited resources when it comes to fitness/nutrition, and also drugs.
Question 1) you probably gained muscle or your technique improved.
Question 3) bulk, you are young. Always bulk. Eat healthy, whole foods andd veggies, dont splurge too much, but always bulk. Wait till you are like 200lbs to cut.
Question 4) don’t worry about tdee calculators now.
And also how many calories do you advise for me? 16, male 5’10 and 154ish pounds who lifts 6 times a week 2 hours per but does nothing other than that basically
It’s connected to an increase in your lifts while losing weight. Usually it either means you gained a little muscle while losing fat or your technique improved.
Not up to me to say. First, listen to what me and rampant said and drop the 2hrs, six days a week. Then once you find a solid routine on this site to follow, eat until you start gaining weight and keep track of that.
Edit: @RampantBadger provided a really hood article. I suggest you read it
Hey man another teen here, I’m not a bodybuilder by any means but I think I know a thing or two about gaining mass. Don’t worry a shit ton about calories, eat a breakfast with lots of eggs and rice, and like 4-5 meals that consist of: Beef or Salmon, Rice or Potatoes and some fruit.
Don’t worry about IF.
By no means am I particularly lean, but on that type of eating schedule I’ve managed to keep my little two-pack and pack on muscle elsewhere.
As for training the best way to make sure you stay lean is to get to that huffing puffing state of training. For me density of my training made a huge difference in my body comp, for example time your squat workout, Let’s say it took you 90minutes, next week you can shoot for 80minutes. Also a few sessions of hard ass conditioning after training sessions is a good way to improve everything. My favorite is after a squat day take out the prowler and do as many sprints as you can in 10minutes, then next week beat that number.
Very nice thanks for the input. The only problem is my rest times for my heavy lifts if not the same, i wont be able to perform that set, so i may be able to do lets say 5 reps with normal rest time while a 30 sec rest time would get me 2 reps but i see how that would still challenge me. Def will try it out sometime
any help or ideas? Thank you guys ! 
