T Nation

22 Y/O Need Some Guidance 6'4" 235


#1

Hey guys, 22 YO college student here. I was hoping to get some guidance on my physique. I’ve been lifting for about 4 years for fun but only recently started to progress and track lifts and gains this last 8 months. I’m 6’4 235lb on a greyskull LP type program listed below:

Workout A: Bench 3x5
Rows 3x5
Hip thrust 3x5

Workout B: OHP 3x5
DL 1xMax
Chins 2xMax

I rotate those 2 workouts MWF weekly.

I have patellar tendinitis in my knee that’s been holding me back from squatting, so I do hip strengthening exercises instead on squat days.

My 1RM are

Bench 215
Press 140
DL 260
Squat ?
Hip thrust 345

I have no estimate of my body fat but I know it’s fairly high. I feel like I don’t have a very big base of muscle but I would like to know opinions on if I should keep bulking into oblivion or try to cut down to a sub 15% body fat and then reassess, as well as if anyone has any estimates on what they think my body fat is. Pictures below thanks in advance!


#2

You are around 18-19%.Cut to around 10-12% and then go on a lean bulk.Was the Patellar tendinitis diagnosed by medical professional? If yes,what are you doing to fix it?


#3

Yes diagnosed by my NP and confirmed by the residing M.D. Currently cycling steroid packs once every 3 weeks as well as hip strengthening, hip flexor stretching and spinal posture exercises every morning, and eccentric body weight squats on a slant board 3x per week. I also find that body fat number hard to believe because at 10% that would put me at roughly 215. Which would put my FFMI ridiculously high to only have been lifting for less than a year seriously. That’s why I figure I must be a good bit fatter than I look.


#4

You gain the most muscle in the first few months of proper training so don’t worry about how much muscle you have.Just go on a calorific deficit of 300-500 calories(not more) and try to keep adding weight to the bar until you can see your abs in good lighting and then start a lean bulk.For your knee pain give this article a read


#5

You’re closer to 30% bf. it’s just an number that means nothing anyways. How many calories are you eating? How long have you been eating that way?


#6

About 3000 per day. 180g protein 80g fat and fill the rest with either carbs or extra fats until I hit my calories.


#7

That’s nearly 400C. How long have you been eating this way?


#8

The carbs rarely ever go over 300, I usually have a little more protein than 180 and a little more fat than 80, I just aim to hit those numbers earlier in the day. And for about 6 months.