I’m new to BB’n; i’m not going for strength…
My goal is to be 190-205 @ 5-6% BF. I’m @ 165, ~12% -15% BF now (I think). I dont know if I should bulk, cut, or what. Some people say as a beginner I could gain muscle and drop the BF if I eat clean, but is that really possible? What type of a routine and diet would I do to gain muscle and lose fat?
What should I do to reach my goal? Thanks
Besides the FAQ, read Dawg School: Beginners Blast Off Program; Diet Manifesto; Essential Berardi.
As a general rule to bulking, most here in the forum agree to drop BF% - maybe down to 10-11% THEN proceed on a bulking phase. Expect to gain a few in BF while bulking. However you're new to BB and at around 12%. I say learn what you can now about nutrition and training. Train with proper form in mind - you will gain muscle. People new to BB generally do gain muscle (so what people have told you before is pretty true).
Read the above articles, though. Become very familiar with T-Mag's "search" engine.
You sound as if you are in exactly the same boat as I was when I started lifting some 13 years ago. My advice to you is to fall in love with the squat rack. There is nothing better in the world than working legs hard, and loving it. Work on increasing your poundages on all of the big basic lifts (squats, bench, deadlifts, military press, rows, and etc.) Eat good food when you’re hungry. Don’t think that every new supplement that comes down the pike is going to be the answer to your prayers. Your first year of lifting is one that you will look back on as your most productive. Make the most of it. Ahhh to be young again.
I really don’t know my exact BF %. I’m your typical 16 year old… Maybe a little more muscular, but still pretty skinny. What do you think my bf % is? I know, it’s hard to guess…
I don’t have money to spend on stuff to measure it though.
Patricia recommended some good articles to check out. All you need for checking your bodyfat is a $15 set of calipers. There are tons of websites that sell them for that cheap. They will be your best friend. If you can’t afford $15, you’re getting into the wrong sport.
Do you think the diet in this ( Strength Training, Bodybuilding & Online Supplement Store - T NATION ) article or the T-Dawg diet would be better for a beginner?
Should I do a routine like this?
Day 1—Chest, shoulders, and triceps & Abs
Day 2—Legs, back, and biceps
Day 3—Off
Day 4—Repeat
Do you think I need some Flax Seed supps?
Thanks for the help; already learning a lot
What sort of diet should I start out on? Would a split working each muscle group 2x/week be better, or would a split working each group 1x/week be better? What should I do for abs…??
Thanks again
You’re splitting hairs here, and you really don’t have to. For diet, eat at least 5 meals per day. Steer clear of the junk. If there isn’t at least some redeemable nutritional value to the food you are about to put into your mouth, don’t eat it. If I were you, I would start out with about 2500 calories per day, 1000 calories should come from protein, 1200 calories should come from carbohydrates, and the 300 remaining from fat. Don’t worry about supplements other than a good multi vitamin right now. Save your money. It’s better spent on quality chow. In my first year of training I gained on a 6 day workout that went like this: (Monday) chest and shoulders (Tuesday) back and biceps (Wednesday) legs and shoulders. I repeat the whole thing Thursday thru Saturday with Sunday off. Everyone is going to tell you that’s too much, but as a beginner it will work, especially at your age.
I was gonna bulk, and eat 3500 calories/day… That’s not a good idea?
3500 is good for a bulking cycle,You should be getting around 250-330 g of protein per day. If you have trouble putting on mass I would go for the higher protein figure (2g per pound of body weight).You will however gain some fat, but it is a necessary evil when bulking. As far as your training lifting six day in a row is not a good idea. Yes you are new so you will see gains, however you will see more impressive gains if you get some rest. I think that overtraining is one of the most common mistakes that people make (newbies and people who should know better), followed by poor diets.4 days of training a week is plenty.
So, do the bulk and a 4 day split? Anything else??? How much do you think my BF will increase?
When should I cut? Should I cut when I reach 180, then bulk to 210 and cut? Bulk all through end of summer/fall and winter, and start cutting at the end of winter/spring?
I gained over 40 pounds of lean muscle in just over a year on that six day program. Don't completely write something like that off until you try it for a while. I agree with Ko, it does sound like too much. I'm just saying that it worked for me. When I said start with 2500 calories, I meant start there. Use your calipers weekly to assess your fat gain, or loss. If the scale is going up, and your fat is staying the same, you know you're on the right track. Finally, you are over-thinking this whole process. Eat a lot, lift heavy, sleep a lot, and all of the pieces will fall into place. Leave the cutting, and bulking worries to the masters. Arnold always said that you can't sculpt a pebble. You need to start with a boulder. Build mass first.
Thanks for the help. I think i’ll try your 6 day split, what lifts did you do on each day?
As for the diet, I should start @ 2500 calories, then increase like 500 every week until I reach 3500?