First, I would like to introduce myself. I am 27, and like maybe some of you here were, a 155 lbs / 5’9" weakling. I have thin waist, body fat around the belly / ass region (something like 15% bodyweight) and would say that my chest is longer than average and my legs a bit shorter. Shoulders are a bit developped (probably due to sport practice younger, don’t know).
And I am here because I want to start strength training, get back in shape and build my body and strength. I read a loooot on this website. A lot on Anthony Mychal website too as I believe I may be a “skinny fat”. However I have some questions. They are a bit ego-centric, I know, but I would like to have some advice / feedback !
1/ I have absolutely no strength. My 1RMs (and don’t you dare laugh, I am a good shooter in spite of strength ;D )
- Bench : 120 lbs
- Squat : 180 lbs
- Deadlift : 180 lbs (i was ab it worried about my form so I probably did not push at max)
- OHP : 70 lbs
I guess starting with 5/3/1 is a good idea, no ? But what should I chose as support exercises ? Bodyweight ? Some isolation work?
2/ My diet, is a total mess. I currently eat 3 times a day, something like 2600 Kcal. My nutritionist said that 2600 Kcal was my maintenance level (he measured my body comp).
He said that lifting and eating a bit more proteins will easily build muscle.
However, I don’t know what to do. Should I first shred and body recomp with something like carb cycling + IF or should I eat the same ? It s really difficult with my work to eat 5 times+ a day.
3/ How long should I do a strength program before going to a BB routine ? Are there any numbers I should aim for ?
4/ Do you have any good read for motivation & focus ? Or tips ? Or supps ? Brain Candy ? ;D
Thank you all