your gonna make it brah, mirin hard currently a fat******** trying to cut to 140, at 205 atm any tips advice? should i run/cycle creatin? 

If you respond well to creatine, then you should take it every day and maybe around 7-8 grams/day as you're quite heavy. I don't take creatine cus my body barely responds to it (like 30% of the population) and I get side-effects like a very bloated face etc. 

 

For the dieting part, I suggest you to use this calorie calculator: http://iifym.com/iifym-calculator/ to roughly calculate your caloric needs every day. You should also count your calories roughly (weigh your food), so you won't be in a too big deficit and it's good to learn about this for your future bulks/cuts. As you seem to carry very much fat since you're aiming to lose 65 lbs, I suggest you to be in a 700-800 caloric deficit. Your caloric deficit should depend on how much fat you carry since your body can use more of that fat as energy = bigger caloric deficit without losing muscles. 

 

Now that you roughly know your caloric needs and subtract 700-800 calories from it, I recommend you to get around 1g of protein/lb which would be around 200g for you. Studies have shown that .8-1.4g/lb is a good range for protein intake and the lower end is for quite fat guys on a caloric surplus and the higher end is for guys with lots of muscles cutting on a low bodyfat percentage. Now that you know your protein intake, it's time for your fat intake. Recommended fat intake is .3-.5g/lb of bw. I suggest you to take 60-80g of fat every day from different sources. Fill in the rest of your caloric needs to be in a deficit with carbs. 25-60g of fibers is recommended daily intake so I suggest you to get at least 30g of fiber each day. I suggest you to re-calculate your calories every month and when you're getting pretty lean, I suggest you to have a high carb day every week.

 

Gl with your goals!

 

Edited October 27, 201312 yr by sw1tt

Looks great   keep up the good work  

I recommend you do some kickboxing (muay thai) to bring those legs to another level, i do it myself and can vouch for the results

I recommend you do some kickboxing (muay thai) to bring those legs to another level, i do it myself and can vouch for the results

My legs are way ahead of all my other muscle groups except my lats. Just tensed them on 1 pic and the lighting was too bad. As you see, they measure 26 inches which is quite big. 

Nice!

You guys are choir boys compared to me, choir boys!!!

ive been going to the gym for 8 months straight, ( that was 3-4 months ago )

i got such a sick build, my chest was fucking amazing, had decent arms and legs, and shoulders were big too.

anyways, when i did that i was in jail....

im home now and i lost like all my muscles.

do you have some tips/excercises i could do to quickly get it back?

( espescially chest, as i had that so big )

ive been going to the gym for 8 months straight, ( that was 3-4 months ago )

i got such a sick build, my chest was fucking amazing, had decent arms and legs, and shoulders were big too.

anyways, when i did that i was in jail....

im home now and i lost like all my muscles.

do you have some tips/excercises i could do to quickly get it back?

( espescially chest, as i had that so big )

These are the basics for setting up a routine;

2 Horizontal presses, 1 to focus on upper & 1 for lower. Ex: dips for lower & triceps/ incline bench press for upper.

2 horizontal pulls, 1 to focus on lower lats and 1 to focus on upper back/traps/rear delts. Ex: barbell rows to belly button/facepulls

1 vertical press. Ex: standing barbell overhead press

1 vertical pull. Ex: pull-ups

1 hip-dominant move: deadlifts

1 quad-dominant move: squats

1 biceps exercise: standing/seated supinating db curls

 

You could do all of these in 1 workout with less sets/exercise or you could split it up like this:

 

Workout A:

 

Deadlifts - ramp up to 3-5 heavy singles or 1x3-5 if you prefer to do it that way but I think it's safer to do singles.

Incline barbell press - 5x3-5

Dips - 5x3-5

Pull-ups - 5x-3-5

Supinating db curls - 5x3-5

 

Workout B:

 

Squats - 5x3-5

Standing overhead press - 5x3-5

Barbell rows - 5x3-5

Facepulls - 5x3-5

 

Lift every other day and alternate between workout A and workout B every time. Don't lift to failure, you should be able to perform the last rep on your last set without having to cheat. You could add in calves/abs if you want to but I don't think that's really necessary as you should focus on gaining as much strength as possible on the main lifts.

 

 

Only doing low rep training is very good for beginners because their nervous system will adapt much quicker than advanced lifters and they don't need high volume for maximal growth. I prefer to do full-body workouts and this is my routine:

 

Workout A:

Squats - 3x3-5

Deadlifts - ramp up to 3 heavy singles

Incline bench press - 3x3-5

Pull-ups - 3x3-5

Dips - 3x3-5

Db rows - 2x8-10

Side laterals - 2x8-10

Rear side laterals - 2x8-10

Incline curls - 2x8-10

Calves - 2x10-20

Cable crunches - 2x10-20

Plank with added weight - 1xfailure

 

Workout B:

Standing overhead press - 3x3-5

Barbell rows - 3x3-5

Incline db press - 2x8-10

pull-ups - 2x8-10

Dips - 2x8-10

Facepulls - 3x3-5

Supinating db curls - 3x3-5

Front squats - 2x8-10

Stiff-legged deadlifts - 1x8-10

Calves - 2x10-20

Cable crunches - 2x10-20

Plank with added weight - 1xfailure

 

Edited October 28, 201312 yr by sw1tt

 

ive been going to the gym for 8 months straight, ( that was 3-4 months ago )

i got such a sick build, my chest was fucking amazing, had decent arms and legs, and shoulders were big too.

anyways, when i did that i was in jail....

im home now and i lost like all my muscles.

do you have some tips/excercises i could do to quickly get it back?

( espescially chest, as i had that so big )

These are the basics for setting up a routine;

2 Horizontal presses, 1 to focus on upper & 1 for lower. Ex: dips for lower & triceps/ incline bench press for upper.

2 horizontal pulls, 1 to focus on lower lats and 1 to focus on upper back/traps/rear delts. Ex: barbell rows to belly button/facepulls

1 vertical press. Ex: standing barbell overhead press

1 vertical pull. Ex: pull-ups

1 hip-dominant move: deadlifts

1 quad-dominant move: squats

1 biceps exercise: standing/seated supinating db curls

 

You could do all of these in 1 workout with less sets/exercise or you could split it up like this:

 

Workout A:

 

Deadlifts - ramp up to 3-5 heavy singles or 1x3-5 if you prefer to do it that way but I think it's safer to do singles.

Incline barbell press - 5x3-5

Dips - 5x3-5

Pull-ups - 5x-3-5

Supinating db curls - 5x3-5

 

Workout B:

 

Squats - 5x3-5

Standing overhead press - 5x3-5

Barbell rows - 5x3-5

Facepulls - 5x3-5

 

Lift every other day and alternate between workout A and workout B every time. Don't lift to failure, you should be able to perform the last rep on your last set without having to cheat. You could add in calves/abs if you want to but I don't think that's really necessary as you should focus on gaining as much strength as possible on the main lifts.

 

 

Only doing low rep training is very good for beginners because their nervous system will adapt much quicker than advanced lifters and they don't need high volume for maximal growth. I prefer to do full-body workouts and this is my routine:

 

Workout A:

Squats - 3x3-5

Deadlifts - ramp up to 3 heavy singles

Incline bench press - 3x3-5

Pull-ups - 3x3-5

Dips - 3x3-5

Db rows - 2x8-10

Side laterals - 2x8-10

Rear side laterals - 2x8-10

Incline curls - 2x8-10

Calves - 2x10-20

Cable crunches - 2x10-20

Plank with added weight - 1xfailure

 

Workout B:

Standing overhead press - 3x3-5

Barbell rows - 3x3-5

Incline db press - 2x8-10

pull-ups - 2x8-10

Dips - 2x8-10

Facepulls - 3x3-5

Supinating db curls - 3x3-5

Front squats - 2x8-10

Stiff-legged deadlifts - 1x8-10

Calves - 2x10-20

Cable crunches - 2x10-20

Plank with added weight - 1xfailure

 

hmm, tbh with you, im not english so i have no idea what all those excercises are :P

could you pm me with some basic excercises, ( i still yet have to order dumbells )

i was maintaining chest with only push-ups, but its so boring it got me no motivation so i quit

and the gym in my city wont accept me because im 17.

i was 253 a month ago im at 228 now im trying to get to 170 and im starting to do weights im 5'7 and 15