Okay a short history of my work outs and I know I have yet to learn so much but I was hoping the professionals and more experienced people on this board can help guide me in the right direction.
I’m almost 20… 5’10" and currently fluctuate from 148lbs to 153lbs. So I say around 150lbs. When I was 14 I joined our high school football team at a measly 5’7" or so and 130lbs. Got worked and bullied around my first year. Worked my ass off and by the end of my sophomore year I made it to 158lbs and about 5’9". Not all fat so I’d say it was good progress. Mostly cause of the football weight program my coach put together and how we were “forced” to work out everyday.
Anyway, beginning september of 2005 (begin. of school semester) I made the goal of getting to 165-170lbs by the end of the school year which I did not accomplish, AND also get a 6 pack. (simply put, get a lower % of body fat). I tried to focus on building lean mass and cutting down on body fat and did not accomplish much. I ran a 4.4 mile “permeter” around my school maybe… 2-4 times a day to do the cutting. And I lifted about 3 or 4 times/week, drinking a protein shake 55g of whey protein, 3 g of carbs… right after the workout. Ate a heavy dinner with salads and about 4 eggs without the yolks. Did that, but honestly… I dont know if it was the running, i saw progress in getting “cut”.
My arms, especially triceps got bigger, and my pecs got a bit bigger… put on more lean mass but I dropped from 158lbs to 146lbs. And I didn’t even have much of a development on the 6 pack abs after all that.
Now, Ive read up on some articles here on the process of bulking, and THEN cutting because it’s hard to do both at the same time correct? And also in the process of bulking, I will gain some fat in the process, correct?
Now at 5’10" 150lbs, I definitely want to gain muscle. Performance muscle especially, not just showy big bulges. My goal is to be at least 165lbs, AFTER the cutting process. Possibly 170lbs.
For me, i would like functioning performing muscles (packing lot of ATP) but a gain in size would be great too. I also want to cut down so my abs are visible and they’re also developed.
That is my goal.
At this point, would you say I should cut down to about 140lbs by running everyday and lifting heavy low reps, so I attain a lower body fat% … and THEN work on gaining clean body mass?
Or would you say… screw the body fat% for now, eat a lot of protein and clean… bulk up to a certain weight, and then cut down?
Any suggestions are welcome. The general process I should go into. The type of workout I should go into… and the diet I should take. You can give me a set of routines you found effective if you want.
My current workout looks like this:
Day 1: Chest (bench, dumbbell bench, incline, decline. Machine weights, machine flys)… sets of 3-4, reps go from (10, 8, 7, 5). Work till failure.
Shoulder (different types of dumbell raises, wire raises, etc.) Same # of reps and sets. Work till failure
Triceps - rope pull down, dumbells ,etc. Push down motions. Same # of reps/sets. Till failure.
To do all this, it takes like 2 hours.
Day 2: All back muscles. Lat pull downs. Hyperextensions. Work till failure, Same # of sets/reps.
Biceps - work till failure. Different work outs.
Day 3: Neck, abs, and all other arms till failure. Usually the military, the powerclean if they have it at the gym, abs with a completely declined benched with a 25lbs weight. Arms I just work high reps until failure.
I started that cause triceps, chest and shoulders are one muscle group, in the whole “PUSH” category. The back, biceps are another. Then day 3 is miscell.
So, shoot, i got my flame suit on. I know I’m completely new but I would like to go to the gym in an hour and advice would be greatly appreciated.
p.s. I have tried creatine as well and got bigger in size, (swollen) but didn’t like the fact that it’s actually an illusion of my muscles getting bloated with muscle. Any input on this would be appreciated as well. Thanks