After signing up to a proper gym, and having a friend who has been training for a few months coming with me, I can start on specific routine and control my diet properly. So I am here for advice.
Age: 18 (went through puberty early - so biological age near 20)
Height: 6feet, 183cm
Weight: 10st7lb, 147lb, 66kg
Body Fat: 12.5% (measured through scales)
So, simply, I am skinny fat. I am technically underweight, but I am not lean. I have little muscle but still have some body fat.
I am living alone now and can control my diet. I am going to the gym 4 times a week, starting the Rippetoe routine, with some supplementary exercises and some ab work. I am doing some dancing on one day, so that will serve as some cardio, and if need be, I can do some light cardio on other days.
I need advice on my diet. I assume I should be consuming 3000kcals on non-training days, and 3500-3750kcals on training days. I will try to break it up roughly into 40:30:30 (protein:carbs:fat). My problem is that I dont really feel the need to eat - I dont get hungry, so very often I dont eat for 18h stretches, and not feel hungry…
This is far from the 6 small meals that is recommended a day… I have bought some weight protein so that will be an easy way for boosting protein intake. Would you recommend any more supplements?
My main reason for starting something is my desire to have a more defined FACE. I wasnt an athletic kid - was a skinny fat kid, so my testosterone production probably wasnt what it could have been. So I am left with a fairly ‘baby-face’ with a lot of stubble, and pretty much no defintion. I dont have a defined jawline and have chubby cheeks without defined cheekbones and all those masculine features.
This really pisses me off - I am a good height, yet my face looks gaunt, slightly chubby, not defined and weak. Would putting on more muscle mass, increasing body testosterone and loosing some weight help to develop my face and give it a more chiseled and manly look? Can you suggest other natural ways, or if necessary, supplementary ways of boosting testosterone?
I also have a final question about alcohol and caffeine. I am a student so go out a fair bit. I can manage to get 6-8h of sleep most nights if I want, but going out to clubs involves getting drinks. Will having alcohol have a negative impact on my routine? OFC, alcohol is pointless calories (especially beer) and pointless strain on the liver.
But thats what a student life is about. I will cut down on my beer intake to maybe 2 or 3 pints a week, and stick to spirits and caffeine, trying not to consume any more than 6 or 7 shots in a night - thats around 300cals. Would that be fine?
Thanks very much.