Hello everyone, I'm a 18 year old guy. I'm looking for some brutally honest feedback on my physique. I have been lifting for almost two years.
6'4", 186lb., 15-16% BF (my estimation, not tested)
Last month, I had blood work done and my testosterone is really low at ~400ng/dl – the average of a 85-100 year old, according to studies. I'm assuming this has a negative effect on my gains.
I'm currently eating 3500kcal (500kcal above my calculated TDEE). Used to eat 4000kcal until recently, but felt that I gained too much fat around my waist, therefore reduced intake.
About 1/3 to 1/2 of my calories come from shakes I make (milk, natural PB, oats, protein powder, banana, olive oil).
I have a pretty clean and varied diet. Rarely have a cheat meal (once every 1-2 weeks).
I don't track them actively, but most of the time I hit around ~1g/lb.
Don't track them.
Whey protein powder (30-60g/day), creatine (5g/day).
I am currently doing a 4-day lower/upper split -- Mon/Tue + Thu/Fri. I train with intensity (I'm always sweating a good deal).
Squat: 3 sets, 4-6 reps
RDL: 3 sets, 5-8 reps
Leg Press: 3 sets, 8-10 reps
Seated Calf Raises: 3 sets, 8-10 reps
Flat Bench Press: 4 sets, 5-8 reps
Seated Cable Rows: 3 sets, 5-8 reps
Overhead Press: 3 sets, 5-8 reps
Weighted Chin-ups: 3 sets, 5-8 reps
Tricep Dips: 3 sets, 5-8 reps
EZ Bar Curls: 3 sets, 8-10 reps
Mainly interested in aesthetics, not strength. Long-term goal is ~8-10% BF, 200-210lb.
According to the Grecian ideal / golden ratio measurements, my chest and arms are my weak points. I would agree with that.
Should I cut down to 10%, then clean bulk again slowly – or should I continue bulking at my current calorie intake?
Where do you see my weak points? How should I address them, meaning how can I integrate this into my training?
Any other feedback you have is very appreciated.
Thank you all so much in advance!