[Next Level]

(Original post by WheresWally)
Don't eat 8000 calories a day. Ignore that bs, you'll look terrible. Right now you are 132lbs. Ignore the person who said it'll take 5 years to look like the before picture. I've been training for about 2.5-3 Years and I'm at 182-185lbs with 9% bf, starting similar, albeit with slighter bette starting bodyfat.

I personally think you should aim for about 30lbs in your first year. You are pretty underweight for your height. It may even be possible for more considering your underweight.

Here's what you need to do. Get on a 3 day full body workout focused on strength. Think madcows 5x5 or Babylovers SS. I seriously think you should stay on these for a year or so.

Don't worry about having abs right now. When I was 135 I had abs nobody noticed me.

Make sure your eating properly. I.e have a surplus, due to your current situation I'd say have a 500 maintenance gain a 1lb a week for 4 months at least. Then you should be around 150 (still not great) then I'd suggest bulking at 2lbs a month as long as you can sustain it. Then when you feel like your getting fat you can cut!

thanks for the reply man, always a help if someone has been through the same and has experience!

Right, so when you were starting like me did you do a 3 day full body workout like the ones u recommended, if so how useful were they in the sense of building strength and muscle?

Haha alright I won't worry about abs now, and will eat 500 more calories than my body needs. Thanks a lot for the advice man! Also recently came across this video:

http://www.youtube.com/watch?v=hETLWEcXSdg&feature=plcp

The twins recommended this guy to go on a 3 day workout split with different body parts each day, would you recommend that?

cheers!

[jOu]

I like that you have a proper plan at least and bulking slowly, at least I would presume as 2500 cals isn't that much for most people. Just a tip though, do not go on a dirty bulk I just did a quick dirty bulk over a month and gained 5kgs, everything increased very well but my bodyfat has obviously increased so I'm cutting slowly for abs which I've almost reached without losing my gains thankfully.

[WheresWally]

(Original post by Next Level)
thanks for the reply man, always a help if someone has been through the same and has experience!

Right, so when you were starting like me did you do a 3 day full body workout like the ones u recommended, if so how useful were they in the sense of building strength and muscle?

Haha alright I won't worry about abs now, and will eat 500 more calories than my body needs. Thanks a lot for the advice man! Also recently came across this video:

http://www.youtube.com/watch?v=hETLWEcXSdg&feature=plcp

The twins recommended this guy to go on a 3 day workout split with different body parts each day, would you recommend that?

cheers!

Well when i started i was doing a standard bodybuilding style split, similar to what you mentioned, but i wasn't making great progression on it, strength wise. I then did my own modified version of Starting strength, for like 8 months, i got up to 90kg bench , 120kg squat, and a 150kg deadlift al for 5 reps.

i'll link you to a good routine i wish was around when i started,

http://forum.bodybuilding.com/showth...hp?t=135564721

Feel free to add any accessory work after the workouts, there's no direct arm work so do 3 sets of 8 reps barbell curls and 3sets fof hammer curls, 3x8 rear delt flys on workout A On Workout B do 3x8 tricep dips, 3x8 calf raises, 3x8 skullcrushers

You might be thinking why is he advocating a strength routine?

When you get off this program and swtich to a program revolving around hypertrohy, while lifting double the weight of someone who's been doing a hypertrophy program from day 1 your going to get better gains. Basically this program is better in the long run, even though the hypertrophy split yopu mentioned might give you good short term gains.


After I did this type of routine I Then moved on to a upper/lower split, then consistently since i change my routine every three months, currently i'm doing layne nortons PHAT.

Ignore the hodge twins, sure they're beasts, but a lot of what they say is bro-science.


Here should be your plan of action man, bulk clean, gain 0.5-0.75lbs a week, i advocate this as it will limit potential fat gain. If you get a good 30lbs this year, with a large proprtion being muscle you'll be in good stead.

Then you should sit at 162ish lbs or so, then i'd advise you cut back 6-7 lbs and continue the process. Once you get to 170 and sub 10% you'll look really good, better than 95% of the population. PLus you'll get a lot of comments from people around you when you make gains. Just understand this your never gonna be 100% content with your physique. This is a life long thing. I'm pretty big and shredded and i get comments every single day. It's worth it.

Good luck, if you have any more Questions let me know, apologies for the rant! just wanna help all those who were in the same situation i was in!

Keep me posted man, and join that forum i showed you and read absolutely everything you can find.

[hiding12]

(Original post by Next Level)
Hey guys I made a similar thread before and got some good feedback, though some people PM'ed me asking for pics of my body so i'm making this thread to show pics of where I am atm and the ideal body which I am aspiring for as well. I want to aim to gain a good amount of muscle in 5 months; currently, I am 60kg (132 lbs) and 5'11 (180cm). I have dumbbells at home (max I can curl is 10 reps of 10kg if it's any help), although I will be joining a gym in the next week or so. I am thinking of doing a 3 day split on push/pull/legs and doing compound movements (squats, bench press, deadlifts), does that sound good? So to start with diet, I got response that my diet was way too small so I'm aiming to eat more. Today I had the following:

Breakfast - Omlette with 3 toasts
Lunch - Chips + 2 chicken breasts
Snack - Bowl of rice, chicken and yoghurt
Snack - Bowl of strawberries and milk
Snack - 2 bowls of cereal (Frosties)
Dinner - Fish (Cod) with cucumbers
Snack - 20 almonds
2 Glasses of Milk

Firstly how do I know how many calories this totals to/approx how many is this? And should I be eating more/should I be eating different? Using a calculator, currently to maintain my weight I should be eating 2500 calories a day. I just want to know what I have to do to transform myself from where I am currently to what I am aspiring to be, as in what exercises should I do, and what should I eat?

Many thanks!

should be eating 3000-3500 calories, how old are you btw?