Just turned 18 boiiis // help me Jow Forums family

Plz nudes plz

Okay, I'm going to break this down into 3 sections.

>1. Body
At 5'9" and your fat percentage, I would say cut until 15% bodyfat. For you, this would be around 15 lbs of pure fat, putting your target weight weight around 145. Eat a 400 calorie deficit from your daily intake and add another extra 30 minutes of cardio daily, this should add to around a 600 calorie deficit a day and this should translate to a little over 4 lbs lost a month. You should reach your target weight of 145 in 3 to 4 months.

>2. Routine
Many on this board will suggest something like SS (Starting Strength) or SL (Strong Lifts). You can follow those routines, but I will recommend my own, which is an A/B split. It is as follows
A:
Squat 3x5
Bench 3x5
Dips 3x10
Bicep Curls (any variation) 3x12
Tricep Extensions (any variation) 3x12
Ab Work (any variation) 3x12
B:
Deadlift 3x5 or 1x5 if you're a pussy
Ohp 3x5
Chin-ups (or variation) 3x8 to 3x12
Lateral raises 3x12
Rows (any variation, recommend cable for beginners and barbell for intermediates) 3x12 if cables, 3x5 heavy if barbell
Reverse curls 3x8 to 3x12

For your routine, for the first three months of lifting go 3 days a week.
Ex: AXBXAXX and then BXAXBXX where X is a rest day.
For month 3 to around month 9, go 4 days a week (ABXABXX) and slowly build up the endurance to do 5x5s of your main lifts (squat, bench, deadlift, ohp). For me, I was doing 5x5s for all my main lifts after 5 months, but it may take you longer or shorter to develop the endurance and recovery depending on your genetics and response to training.
After 9 months, go 5 days a week (ABAXBABXABAX... and so on).

I hit the character limit so I will post part 3 in the next post. This was my body after around 6 months of lifting. My lifts around this time (1rm) were 130kg squat, 100kg bench, and 120kg deadlift. Relative to others, I respond very well to training (good genetics? good routine? good discipline? all possible) and so your mileage may vary.

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Thanks, for a helpful comment, really appreciate that. I was wondering if working out more than 3 days a week would be helpful for the start, as I’m currently doing nothing and from my experiences I have a high amount of energy and can push myself to my limit. What would u recommend?

can you do that routine abababx?
Any other tips
I’m similar to op but 6’1

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Sorry about the lapse in time. Part 3

>3. Diet
After hitting 15% bodyfat at around 145 lbs bodyweight, take care to only eat an excess of 200 to 300 calories a day (maybe max 500 cals extra if you want to bulk harder), prioritizing protein accordingly. When I first started lifting (150lbs at around 13% bodyfat), 0.45 grams of protein per pound was sufficient for gains and strength improvement. Now, at around 196 lbs and 13% bodyfat I try to hit around at least 1 gram per kg of bodyweight, usually 1.5 grams per kg of bw. Meats should be prioritized in this order:
Seafood (in order: clams/muscles/oysters, shrimp, deep sea fish, freshwater fish) > Beef > Mutton > Poultry > Pork.
Vegetables should be varied. Generally speaking, the deeper green the color, the more nutritious (e.g. broccoli and spinach when compared to iceberg lettuce).
When it comes to grains, my grain of choice is white rice for economical and accessibility reasons, but ideally something like quinoa is best. Use online calculators or a bioelectrical impedance test to find your basal metabolic rate (BMR) and plan your diet accordingly.

Some extra notes:
You asked if it was possible to start out with more than 3 days a week. Yes it is possible, but I would not recommend it. It is very unlikely that if you are going heavy enough on your main lifts (squat, bench, deadlift, ohp) that you will recover in time for the day after. If you feel like you still have the ability to work hard on your main sets the day after, it is likely you are not hitting your sets with enough intensity (weight). With this AB split you work some overlapping muscles between A and B (e.g. squat on A, deadlift on B; bench on A, OHP on B), and as a beginner lifter (which you are) you probably will not recover well enough. If you were more attentive to my post earlier, then you would have noticed that I included 30 minutes of cardio daily. If you feel that is not enough, feel free to bump up.

Pic related: 1 yr progress

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So at a 300-400 cal defecit + 5x5’s every other day + HIIT Sprints almost every day, would this shit body get into lean shape eventually? I might add more upper body work to the 5x5 routine and add some planks for abs.

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Yes, it is possible to do the routine ABABABX, but I would highly recommend against it. It is not possible to back-to-back lift 3x5 (or 5x5) squat-dead-squat-dead-squat-dead or bench-ohp-bench-ohp-bench-ohp with the proper intensity unless you are roiding. Especially as a beginner lifter, your recovery will not be up to par. In the beginning (less than 3 to 6 months training) it is better to train with the property intensity than to go for volume or frequency. Once you hit the proper intensity and can maintain such a workout, then you should add volume (see under Part 2. Routine where I mention changing volume to 5x5 and adding to 4 days a week).

Pic related is me at 20 months of training and 85kg. I have been accused of roiding the last few times I posted this pic, but I can assure you I am natural. The only supplements I take outside of vitamins are creatine, whey, and glucosamine (for joint health).

I have been using the above posted routine for the better portion of 18 months with some modifications for more advanced lifters, but lift for a year first and see if you really care about chasing strength. I am now at 21.5 months of training and my lifts are at 200kg squat, 140kg bench, 235kg deadlift at 89kg bodyweight. I am also 175cm, which is a little over 5'9", I believe.

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Personally, I would recommend you eat at a 300 to 400 caloric excess and pack a bit of muscle onto your frame. If you just lean down, you'll just end up leaning down to nothing but, as you don't seem to have any significant muscularture. In general though, your plan of 5x5s every other day with HIIT everyday is an ideal recipe for cutting. However, judging by your pic, I would not recommend cutting. Maybe post your height, weight, and lifts (1rm or 5rm) so I can get a better idea? Also, you definitely need more upper body, as you have no shoulders, traps, or pecs. Again, I would recommend for you to bulk to probably 1/2/3/3 for 5 reps with maybe one cut somewhere in the middle (but ideally don't cut until after 1/2/3/3)

Side note:
Why 1/2/3/3 instead of 1/2/3/4? Because deadlifts do little for aesthetics and most people here are working out for aesthetics as opposed to strength. The increased risk of injury due to bad form with deadlifts is not worth the next to no aesthetic benefit the lift provides.

I’m 6’2.5”, 157, squat at 90 lbs, deadlift at 150 lbs, OHP is 60 lbs, bench is tricky to measure since I have to get the posts for my squat rack, so I’ve just been doing like 6-7 sets of 5-6 reps with 25 lb dumbbells. I seem to be getting stronger, and with how soft my stomach and thighs are, I’d like to cut to a clean slate to lean bulk from

Side view

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leaning down to nothing but bone*
Also for most people working out for aesthetics, you can just drop deadlifts altogether and do shrugs and farmer walks for traps and forearms

Cutting down to very lean state (10% or lower) of bodyfat is going to be much easier with some muscularture. Consider this, I am recommending OP to cut down to 145 lbs, and you are 150 lbs at almost 6 inches taller. Also, when squatting make sure you go ATG (ass to grass) as you will get maximal glute activation. Also, because you are taller, you will appear much less muscled than someone of my height or OP's height with the same lift numbers.
You don't have to take my advice, but in my opinion it is pointless to cut more because you're not cutting down to any muscle and you don't actually have a gut (like op). If you want to see abs, you actually have a better chance to see em if you build the muscle underneath first as opposed to losing the little amount of fat you have remaining

Alright, man. I’ll bump up my calories to 2700-3000 starting this week - thanks so much for the advice, and I hope that you maintain that killer shape you’ve got yourself in!
Much love and respect.

Cheers, lookin huge
I just wanna be in the gym a lot. Is there any sort of workouts you can do on rest days that won’t effect you

Really nice guy there, and your looking swole ma niggaaa

faggot

So at around 2800 Cals, lifting every other day, would you reccomend any certain cardio?

i have never seen anyone making it from skinnyfat. i wish you luck though

Because they either cut to skin and bones or bulk too much and then cut to shredded

I forgot to mention, since it seems you are working out from home, try to record your lifts and compare your form to videos on youtube from reputable lifters. Good form reduces the risk of injury and ensures proper utilization or the appropriate muscles. Work hard.
Good luck mate. :)

Yes! Outside of cardio (swimming, running, rowing machines, etc), you can also incorporate some basic gymnastics. Try to find a pdf/torrent of "Building the Gymnastic Body" by Sommer. There will be some progressions to some basic static holds that you can learn from an untrained to advanced skill level. Additionally, you can train core and some smaller muscles like forearms. Just avoid forearms on days before your deadlift workout. Sommer's book is a bit outdated, but you can read up on the nomenclature and then find corresponding youtube vids for more advice.

Thanks mate :)

Never gonna make it. People like you make Jow Forums shit.

Personally, I prefer rowing machines and swimming as they are easier on the joints. Running is okay, but for some reason more monotonous for me than rowing. If you are feeling up for it and got the time, boxing is very good too. However, depending on the intensity of your boxing training, it may influence your lifting progress.

>skinnyfat pajeet
is this the most common archetype in the world? every pajeet i know is skinnyfat, then I remember there's a whole subcontinent with a billion of the smelly manlets

I’ve got a VR headset and a few shadow boxing games - would you reccomend 20-30 minutes of that on days I’m not lifting?
During the summer, I can swim in my pool, but in the off season, it’s limited

no exercise is ”too much” for that body

I can't accurately comment for the effectiveness of a shadowboxing VR game as a form of cardio, but it's definitely better than nothing. However, there is no way it can take the place of an actual boxing gym, where a coach and your fellow peers will push you and challenge you. Although I can understand if such an environment isn't something you would prefer. Cardio as a fat burning tool is all about keeping an elevated heart rate. You can calculate your target heart rate here: active.com/fitness/calculators/heartrate (use 70% for percentage of max heart rate; ideal cardio is 70 to 85% of max).

Honestly though, the best exercise will be the one you can enjoy and keep up with. This is why I recommend boxing at a boxing gym, as usually the atmosphere is good and you will develop camaraderie with your peers and coaches for the good feels :). However, if you feel best shadowboxing at home, then do that. Keep in mind though, sometimes it is good to extend outside your comfort zone and lift that weight, join that boxing gym, or ask out that girl

Alright, thanks so much, man.
2800 calories, lifting every other day, 5x5 plus curls and planks, light cardio, and a smile on my face.
Keep being a great guy!

>olympian willpower —- ready for what it takes
Yet you look like shit all your life
Makes you wonder

Is it possible to do it without creatine?

Cheers mate. Also add some emphasis on shoulders if you aren't already. Outside of abs, shoulders are probably the muscle that improves aesthetics the most in the eyes of women

Definitely possible, but the role of creatine is significant. Just a shitty estimation, but I would say creatine improves my "gains" by about 10%. Creatine is one of the most scientifically documented compounds that has been proven to improve muscle recovery (by ATP replenishing, iirc), which in turn facilitates "gains."

Added shrugs to the lifting regiment! Shoulders will fill in with that and the overhead presses and such

On alternate days, press and rows will turn into overhead press and deadlift, and the shrugs will be Curls instead

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GOMAD isn't an exercise though

newfag, underage, basedboy

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senpai

Can I use Celltech instead of Creatine?