Hey, I’ve been lurking on these forums for a while, but really only just got round to registering and posting.
Currently, I’m ~218lbs, 17 years old with an estimated 23% body fat (pretty obvious with my stomach really)
I recently though to myself, enough is enough, I’m going to start doing this right. I want to make some nice gains while loosing this damn bag of fat I have to carry with me.
Now, I’m not completely new to weightlifting, I used to frequent my local gym 2-3 times a week for about 7-8 months a while back, any gains or losses I made from then is simply gone now.
I need as much help as I can get here, I want some kind of program to shift this fat mass, and I know most of it will be down to dieting. I’m not too concerned with getting “ripped” and all that jazz, If I just thickened my back up and firmed the stomach up Ill be a happy chappy.
So, I was thinking… 3 day splits…4 day splits… 4 sets of 8 reps, 2 sets of 8 reps, I really cant work out what would be best, training on its own is a good start I know, but I want to know what direction I should really be heading in for some good strength gains with some thickening of my somewhat fluffy body.
I worked out my 1RM’s if there any help, unfortunately the only gym I can get to only has a bunch of technogym machines, cable machine and a rack of dumbbells, but I worked my 1RMS to be…
240KG Legpress (Sled machine)
92.5KG Tri Extension (Somewhat debatable, I think I need to retest it)
42.5KG Shoulder press
40KG Bicep curls
Anyway, I’ve been scribbling and reading, and I was thinking of trying a 3 way split, working 5 times a week on a XABCABX,XCABCAX,XBCABCX routine something along those lines, I want to get the most of my gym membership payments since I’m skint
Would It be possible to loose fat if I’m getting about 3300-3800 cal on a somewhat intensive weight programme, No calorie deficit, since I want to recover quickly.
Also, Supplements? I have a 400g of creatine mono from when I used to dabble a while back, I used to have 2 shakes a day with some whey in too. Should I bother investing in supps? what about the hundreds of other supps on the market like BETA-7, BCAA’s etc, its a mine field for a beginner like me
Any and all suggestions welcome.