Hi, thanks for taking a look.
I am 6’2", 218lbs with I would guess around 20% bodyfat.
I am an inexperienced lifter, with some previous lifting experience… 8 years ago. I have a somewhat athletic body. I don’t look like a stick, and I’m certainly not obese.
I started a beginner routine 3.5 weeks ago from Jim Stoppani and I seem to be doing good. I have increased all my exercises by roughly 25% or more. My body appears to be a bit more muscular but a lot of it could be just the swell from work outs.
I am confident in my routine, and I think my diet is pretty solid. I also just started to take some supplements, just basic stuff (protein, creatine, glutamine, BCAA and multi).
My GOAL is to be lean around 200lbs within the next year. I figure that is going to require a good 7 pounds (or more) of muscle gain and 23 lbs of fat loss to land me at 200+ lbs with a 10% bodyfat. Ideally I would like to hit that goal around July of next year, in time to feel confident for warm weather clothes.
My biggest problem is planning to meet those goals. At 20% bodyfat, I don’t really want to get much fatter. I have been struggling with either bulking or cutting and where to set my calories. On one hand, I don’t want to be 25% body fat in 6 months. On the other, I don’t want to spin my wheels for the next 6 months trying to lift weight and lose weight… I want to capitalize on my beginner gains and start building.
To be more specific on my routine. I am doing Jim Stoppani’s beginner to advanced, which is 4 phases. It starts as a 3 day compound lift, full body routine with 3 sets of 12. As it progresses it gradually adds splits through 4 phases to eventually arrive at a 4 day split with more exercises per body part and the sets go up while the reps go to like 8.
My nutrition is good. I am eating plenty of the staples, chicken breast, brown rice, sweet potatoes, oatmeal, veggies, eggs.
9:30 Wake up, whey protein, banana.
10am Eggs and oatmeal, or eggs, veggies, cheese and pumpernickel bread
1pm 6oz lean meat, veggies, 3/4c rice or sweet potato
5pm 6oz lean meat, veggies, 3/4c rice or sweet potato
8pm 6oz lean meat, veggies, 3/4c rice or sweet potato
11pm 6oz lean meat, veggies, 3/4c rice or sweet potato
11:30pm in the gym, usually finished around 12:45
12:45 - post work-out. Usually Whey and a banana.
I get home and go to bed around 1:30 and have cottage cheese or plain greek yogurt before bed… about 1/4 cup.
I sleep around 7 hours per night. I’d like to sleep more but I think 7 is my number. Anything after 7 seems fruitless… I get restless and keep waking up every 10 minutes.
I eat lots of chicken where is says lean meat, but do have others meats too… mostly chicken. I fill in a lot with some nuts, avocado, olive oil, whey ect to get into the ball park of my macros.
My average intake should be around 2800 calories based on my body size and weight. That is maintenance according to my research.
Based on all this, any advice?
Honestly? My goal is most important. And my biggest question is, should I try sticking with maintenance or go under or over? Should I cut or bulk?
The last 3 weeks, I think I may have gained 2-3 lbs of muscle… so says my scale. I know the bodyfat tool isn’t the best, but it has me showing consistently .1 % down now, and 3 lbs up. I could be retaining some water though.
Any advice is welcome.