My name is Rich, I’m 5’9", and 175lbs. I’m just getting back into the gym and could use good advice. Here are my before and after shots when i began my program. I started at 140lb and i’m trying to get to 195lb lean muscle mass.
I’m new to T-Nation and need advice, critique, tips concerning my look, and training to get ripped quick and gain mass. PLEASE HELP! Here’s my day one pic and day 24. I’ve reviewed some other posts and i know i got a lot to work on so let me have it.
PS. my username sucks can’t figure out how to change it[/quote]
Second this. You haven’t given a lot of info. If that is your current state in the picture then you are lean already. You simply don’t have the muscle to be “ripped”. My advice would have been the same in any case, unless you were a fat slob, but my advice is to forget all thoughts of losing fat and just gain the muscle. Mass up, get up to 205-210 and then cut to your weight.
Gaining mass takes an assload longer than losing fat. You can lose 20 lbs of fat in 8-12 weeks. You can’t gain 20 lbs of muscle anywhere near that fast unless you’re completely un-trained and skinny.
If you’ve already been gaining weight the first thing to check is your calories. It’s a simple solution but quite frankly it’s one most people overlook–the level of calories that got you from 140 to 175 is not going to get you to 200. When weight gain stalls the first thing to do is to increase your calorie intake to restart the scales moving.
The second thing to do is make sure you’re improving in the gym from month to month. Maybe not max weight, could be doing more volume, doing more reps at the same weight, taking less rest, whatever. Improve some aspect of your gym time every week, and ROTATE the ones you’re working on–in other words don’t get stuck on one aspect week in and week out. When pushing more weight up stalls, work on doing more reps or overall volume for a few weeks.
Don’t try to lose fat while bulking up. You’ll just spin your wheels and get nowhere.