T Nation

Yea I Know I'm Like a 1- I Need Advice

I Need Advice por favor!

It’s me. I’ll include some other pics too. I’m 24 years old, 6 foot 172-174 lbs, 18-20% bf. Ideally, I’d like to be 185-190 lbs with 10-12% bf. I am not a beginner, I have been lifitng for 5 years and have let myself go a little bit over the last year. As you can see, I have some muscle and too much body fat haha.

I am asking for advice in terms of a proper rotuine and diet to acheive my goals and a time frame. I am extremely committed to this. I also do not want to keep putting on more fat so if there is someway I can get bigger without adding bodyfat that would be awesome.

Any advice is appreciated. Also from my other pics, you can see my legs are downright skinny!!

flexing


back

back flexing… the only one that looks decent

legs which are terrible haha and thats it, I appreciate your help.

You may not be a beginner in terms of years lifting, but it definitely seems as though are in terms of knowledge. As such, I don’t think posting your photos and asking for a routine is the best means by which you can make improvements.

Read as much as you can (even in the beginner’s section!!). I would probably emphasise articles on nutrition.

Posting your current diet and exercise plan would also be useful for those who wish to give you the sort of advice you are seeking.

Good luck.

Maybe ask in the beginners section if you are a beginner (if you look like this and need advice, you are a beginner whatever you say). Why would you possibly think you’ll get advice on a forum for rating physiques. It’s not Help My Physique.

ughhh…another rate my not even a hint of a physique post. will it ever end?

dude:

BEGINNER’S FORUM POR FAVOR

bench 315, squat 405, and deadlift 495, then diet while maintaining strength.

Bench 2 days a week, squat one day a week, deadlift 1 day a week. Do assistance work as needed, and hit every muscle with at least 1 exercise.

[quote]muimuiman wrote:
I am not a beginner, I have been lifitng for 5 years

Any advice is appreciated.[/quote]

Here’s my advice: Next time you decide to post your out-of-shape body on a hardcore bodybuilding website on their “rate my physique” section…#1 read beforehand other posts of trolls that get flamed and destroyed for their stupidity, #2 don’t claim to have been lifting for five years, #3 don’t claim to not be a beginner, and #4 go to the beginner’s section and seek advice.

Oh yes, and #5…if you want compliments, praise, love, affection, and/or gay porn try Bodybuilding.com

you’ve been lifting 5 years? lifting what…styrofoam??

become addicted to reading the new articles every weekday. There you will learn what you need to learn in terms of proper routine and diet (as per your question in the original post). unless it’s the beginners forum, save the forums for questions on the facts you already know.

there is also TONS of information in the old archived articles that you can dig up. just start browsing and reading!

good luck!
dan

(but for a start… eat healthy, unprocessed, protein rich foods, and eat every 2-3 hours; lift heavy compound lifts and focus on your form… if you haven’t nailed the form, what good was that rep?)
dan

Haha, yes I like I said before I don’t really care about the rating. It’s probably my fault that I posted on here, Im new to the site. In terms of a beginner, it means I have experience lifting before.

I have terrible genetics and was 6 foot 135lbs when I started lifting. I now weigh 170lbs. To give an example, when I began lifting, when I would bench I would max out at 80lbs. Now I can do 3 sets of 165lbs and max at 200. I won’t go into every exercise I do here. Yes, I think a solid nutrition plan is important.

I eat “healthy” but I dont count the number of calories and such religiously. So I guess I have to say I don’t think Im out of shape. Compared to many of you on the site I may be out of shape, but my goal isnt to look like Arnold. It’s more to develop an athetic body. I’ll post on the beginner section from now on, but if anyone feels kind enough to give some advice on what articles to read, let me know.

[quote]muimuiman wrote:
Haha, yes I like I said before I don’t really care about the rating. It’s probably my fault that I posted on here, Im new to the site. In terms of a beginner, it means I have experience lifting before. I have terrible genetics and was 6 foot 135lbs when I started lifting. I now weigh 170lbs. To give an example, when I began lifting, when I would bench I would max out at 80lbs. Now I can do 3 sets of 165lbs and max at 200. I won’t go into every exercise I do here. Yes, I think a solid nutrition plan is important. I eat “healthy” but I dont count the number of calories and such religiously. So I guess I have to say I don’t think Im out of shape. Compared to many of you on the site I may be out of shape, but my goal isnt to look like Arnold. It’s more to develop an athetic body. I’ll post on the beginner section from now on, but if anyone feels kind enough to give some advice on what articles to read, let me know. [/quote]

I’ll give you credit here, you didn’t piss and moan like most people do when they get this kind of feedback. So good job in that respect.

Thank you.

[quote]muimuiman wrote:
Haha, yes I like I said before I don’t really care about the rating. It’s probably my fault that I posted on here, Im new to the site. In terms of a beginner, it means I have experience lifting before. I have terrible genetics and was 6 foot 135lbs when I started lifting. I now weigh 170lbs. To give an example, when I began lifting, when I would bench I would max out at 80lbs. Now I can do 3 sets of 165lbs and max at 200. I won’t go into every exercise I do here.

Yes, I think a solid nutrition plan is important. I eat “healthy” but I dont count the number of calories and such religiously. So I guess I have to say I don’t think Im out of shape. Compared to many of you on the site I may be out of shape, but my goal isnt to look like Arnold.

It’s more to develop an athetic body. I’ll post on the beginner section from now on, but if anyone feels kind enough to give some advice on what articles to read, let me know. [/quote]

When I started I was 215lbs and maxed 105, your genetics arent bad. Dont blame genetics, if you do everything in your power to accomplish your goal, and your goal is as easy as being athletic. Then its not your genetics that failed you, its you.

This is actually disturbing.

[quote]muimuiman wrote:
I Need Advice por favor!
[/quote]

Start lifting weights.

6 foot and a soft 170…ok.

XCelticX??? that you?

[quote]I have some muscle and too much body fat haha [/quote].

Not really, you have VERY very little muscle and normal body fat. Though, you look like you bench and row a little.

And that is precisely why after 5 years of lifting you don;t look anything like Hrithik Roshan (sp?) young fellow.
In that regard, I assume white rice isn;t part of your diet anymore (since your ethnicity is a little clear from your body shape, fat storage patterns, and hair distribution). You may have to lift and eat and train like Arnold to even LOOK like an athletic dude (not that that routine is ideal, just saying) so why state that noble goal?

No such method (for the long term exists. Depending on how your body adapts you may drop body fat for a while while adding up some LBM especially if youre coming off a break.

Any mass building program will work but for you, give Rippetoe a try and work up to some good poundage over 3-4 months. Once you stop progresing with Rippetoe, gove STarr’s 5x5 or stronglifts 5x5 a try and milk that for a while. When you get to 200 pounds (a year from now) and have some good numbers, you can start thinking about the next step.
YOu need to squat 3 times a week for now.
For nutrition, try Tony GentilCore’s nutrition for newbies for a start. Berardi’s stuff is the next step once you have some basics.
Eat frequently, get 200-250g protein distributed over the 6-8 meals.
Limit sugar and don;t eat crap. Eat your carbs preferrably at breakfast and around your training. Read up on insulin sensitivity, natural testosterone improvement, zinc supplementation etc. Take fish oil with every meal.

Once you have a good lifting routine, cultivated the MINDSET of a bodybuilder and made training and eating a priority, and have started seeing size and strength gains, then you can include carb cycling, alpha lipoic acid (and apple cider vinegar) with larger meals, etc.
TRy Berardi’s Precision Nutrition ONCE you have got yourself into this lifestyle for good. That seems to be an effective road for a somewhat endomorphic guy like you (who actually has the potential to build plenty of size)

Finally, just go to the BEGINNER’s forum and read the "Are you a noob"article. That outliens whatever you need to do. Good luck.

[quote]1morerep wrote:
you’ve been lifting 5 years? lifting what…styrofoam??[/quote]

Originally I was actually going to offer some real advice,… then I read 1more’s comment and decided to just laugh instead -lol

S

[quote]The Mighty Stu wrote:
1morerep wrote:
you’ve been lifting 5 years? lifting what…styrofoam??

Originally I was actually going to offer some real advice,… then I read 1more’s comment and decided to just laugh instead -lol

S
[/quote]

don’t encourage me stu! i know it’s bad to make fun like that. everyone starts somewhere. but come on. there’s no way you can train for 5 years and still look like that unless it’s incredibly lame. 5 years is an interesting amount of time in this case because that’s how long it too arnold. he went from a skinny beginner at 15 and was mr. universe by 20. interesting huh…