I’m an 18 year old male, 6’1.5" with 6-7 months training experience(although I had to take a nearly 2 month break to recover from gyno surgery in August).
In January 2004, I was about 5’10/5’11, 240-250lb 15 year old kid. I started running everyday and eating very little. I didn’t touch a weight or even consider it. I dropped to 150lbs by September.
Between this time and Spring of this year, cardio was my life. I had a borderline eating disorder, although I didn’t count calories, I just did hours of cardio each day. It wasn’t so extreme at first: a six mile run daily. But Eventually, it got to the point that this time last year I was doing 2 hours every morning at 5AM(fasted, of course) stairmaster work on top of walking upwards of 7-8 miles per day. My food selection wasn’t terrible: no fast food, sodas, sweets, etc. and tons of fiber. But I lacked protein and calories. I had long, shoulder length hair back then, and after a few months of this routine, my hair began becoming very frail and falling out in the back. It was the opposite of a mullet: short in the back and longer in the front.
I withered down to 140-145 and ignored friends’ comments that I looked like a walking skeleton on meth.
After a few months, my body image goals changed for the better, and I discovered how much I enjoyed lifting weights(especially compared to cardio). I began a semi-serious lifting routine by May and began eating a lot more(healthy foods of course: chicken, nuts, oats, eggs, cottage cheese, etc.). My training routine was a typical crappy first routine: lots of machines, no real knowledge of what I should be doing, no squatting/deadlifting(not to say I didn’t train legs, though). I began tracking calories by summertime and was getting a good 3500-4000 calories in per day, which in hindsight was probably too much. I went under the knife to correct a long-standing gyno that bugged the hell out of me. This cost me a couple months in the gym, and a loss of strength and muscle mass. Fortunately, this allowed me to overhaul my routine and improve it. I added more compound exercises and freeweights. When I came back, I began deadlifting and squatting(although my form sucks and I’m still learning). For the first time in my life, I had a solid chest, following the removal of the breast tissue.
While I was pleased with the improvement of my chest, I still had(and have) major physique problems: namely love handles, loose skin, and flab around my entire midsection.
As I said, when I first began my “bulk”, I ate too much, too fast. I’m about 185-190 now, and I’ve been here for a couple months. I’m much stronger than I previously was and my measurements are obviously bigger. My shoulders have gotten much thicker, my arms grew a few inches, and my chest is on its way to becoming “pecs”(compared to my gyno days). But my midsection is really bothering me.When I was smaller, I never had a six-pack. I was “skinny fat”, soft with no real abdominal definition. I guess I still am. In fact my entire midsection seems so soft and flabby compared to the rest of my body. When the love handles and belly creep over my jeans when I sit, it’s psychologically demoralizing. A voice in my head says “cut, cut”, but I look at my thin arms and am completely unsatisfied.
For the past few days, I’ve been lowering my cals to about 2500-2750, down from 3500. I’ve been following the Anabolic Diet for nearly 3 months now and really do enjoy eating low carb(the carb-up days are actually my least favorite due to bloating and lethargy).
I don’t really know what I’m doing now; I’m lost, really. I’m still very weak for my size. I mean, I have decent lower body strength, but my upper body is so weak. I can deadlift nearly 300lbs but I can’t bench my bodyweight or do one fucking chinup/pullup. I have the feeling that I’ll be spending so much time trying to cut that I’ll be wasting my time in the gym that could be spent building strength/muscle. On the other hand, I feel that my bodyfat percentage is really high and that I just feel awful being so soft.
I follow an upper/lower split(for the past month) and the 100 Workouts to Ripped City fasted incline treadmill walking protocol. My training schedule looks like this:
Monday- AM walk, PM Upper
Tuesday- AM walk, PM HIIT
Wednesday- AM walk, PM Lower
Thursday- AM walk, PM HIIT
Friday- AM walk, PM Upper
Saturday- Lower, walking the dog(3m)
Sunday- HIIT, walking the dog
- Grape Seed Extract
- Fish oil(10x)
- bulk BCAA’s( 5g before faster walk, 10g during;10g pre, 20-25g mixed in 2 liters of water during workout)
-Green Tea Extract(megadosed)
Arms- 13" cold
As you can see, I’m a major work in progress. My ultimate goal would be in the mid-lower 200s, lean, but even I know that that is unthinkable at this stage in the game. I’m just lost as to what I should do. Any advice would be greatly appreciated, as I don’t think I can achieve my ultimate physique goals on my own.