I understand most of the basics for eating…im just confused on the calories I should be taking in…everyone has a different opinion even on the ratio of fat:prot:carb
im by no means skinny that has a tuff time putting on mass…nor am I fat that has troubles losing weight…im just average right in the middle but I don’t know where to start
im sitting here 3.5 months from beach season (in canada) and I wanna have a good looking body this time around (i’ve never even seen my abs)
ideally I’d like to obtain a physique that maintains 8-10% bf year round with as much functional strength as looks…
I was going to start strength training 2 in the book 9 new rules to lifting (unless suggested other wise)
but what to do about eating…which way am I benefited more with going just a all out hardcore clean bulk, maybe even a clean maitnence diet (considering I eat abousolute crap that alone would induce change)
short term goal: look better this summer then I do now
You don’t have any muscle to speak of so if you try to cut now you will look pretty scrawny.
For diet, read Berardi, ignore the rest. The link is in the stickies.
NROL is a fine program. Work hard and you will build muscle. If you eat as Berardi says, you will lose some fat as you go along and you will look fine by summer.
Hey man I was in a simmilar situaion I started in December Im 6 foot and now 168 but at 9.5% bodyfat.
First thigs first get your Diet strait that is number 1 no training will help withouyt a clean diet
make sure you eat 6 times a day at least 30 grams of protein at each meal then build around that with good carbs oatmeal in the morning sweet potatos spinach brocoli stuff like that later in the day and Fat are REALLY important get lots of monosaturated fats like the ones found in nuts and nut butters you EFA are important to get you Omegas and some fat from steak is great to. It will help boost your test levels because of high Zinc and such!
Next is your training the others guys are right on the money GO HEAVY but with good form and technique get full rage of motion always hit one body part per week and make sure to get at least 2 days per week for rest! your gona be soore you dont really have any mass yet but hey everyone has to start somewhere I’m still scronny myself compared to most of the guys on this site lol!
Anyways bro hope that helps as far as supps just eat clean for now and use protein powder!
And as for Cardio maby 2-3 times a week after weight training! Hope that helps
get a haircut
do starting strength by rippetoe
eat at about maintenance since you want to drop body fat and increase strength. you can do this for the first few months very easily
so Berardi and his formula’s puts me at just under 3000 calories for maintence…so Im gonna eat at 3000 for simplicity and go from there…gonna work out a diet tonight and hit er hard startin tommorow
