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Anonymous
5'4", about 151 pounds, 12% body fat rounded up; only pushing like, 190 though. Still quite small (lol short)

Basically I have 15 weeks to get in shape; show off abs and all that shizzle. Now, whilst I have the wealth of information from Burn the Fat Feed the Muscle, I could really do with advice from people who have already been through the works.

1) To what lean muscle mass should I focus on achiveing in the 15 weeks and;
2) with that in mind, how long should I leave for the cutting period

I work out every other day, and do cardio every day (inclusive), and cycle btween: back, shoulders/tris, biceps/chest, and legs.

My diet is fairly rounded at the moment; from the looks of things I need 2500 callories to match my baseline; not sure how I should edit it really based on what I do. Ideally I'd like to be able to do cardio in the morning, and before workout, and then go swimming afterwards XD

Throw me what you've got. I'm currently taking a look at the Stronglifts 5x5 program (which is on rapidsearch) as a possible alternative, despite this being aimed at beginners, as I've seen good results in friends.

yes, the nipples are fuzzy, well done
>> Anonymous
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Tensed version; not much difference, got a lot to build on. As an aside: I take a multi vitimin, and I take codliver oil; both have 800 Vitimin A; is that going to be too much in combination with leafy greens and suchlike?
>> html !daHTMl3iTE
What's going down in 15 weeks?
>> Anonymous
stronglifts is AIMED at beginners but you can start their routine at your own pace meaning you can start heavier than recommended. Just don't be an idiot and take things slow.
>> Anonymous
>>253798

get rid of that fugly nipple hair
>> Anonymous
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your torso looks like a goatee'd alien pursing it's mouth. shave your goddamn nipples, you ape.
>> ESH !Oj4wGhYfsE
5x5s are for everyone, not beginners. I'm using one right now and I've been lifting for years.

Needs more compound lifts.
>> Anonymous
>>253810
>>253804
it can wait until 15 weeks time.
>> Anonymous
>>253811
>>253803
So stronglifts would be a suitable choice for the coming time?
>> ESH !Oj4wGhYfsE
>>253813
Rippetoes/Maddcow is better than Strong Lifts. Both are on RS, so pick your poison.
>> Anonymous
>>253819
Now I take it these are solid building routines that will require a decent cutting period if I want to have definition strike through? If that is the case, do you have any programme recommendations?
>> Anonymous
First of, you need to be realistic, you wont achieve massive results in 15 weeks (unless you roid yourself up, and not even then).

Secondly, as for beginner workout, i'd do a fullbody program each day, 3 times a week. Add 20-30 mins cardio as warm up, and cycle/run for an hour on one or two of the odd days during the week.
Your program should look something like this:

-Benchpress
-Bicep Curlz (for da gurlz)
-Squat (ass to the grass, everything else is fail)
-Deadlift
-Good mornings
-Military press
-French press
-Incline Benchpress
-Dips (weighted preferably)
-Bent over barbell rows
-Pull-ups (not chin ups, and with widegrip)
-DB Lateral Raise

As for abs, you gotta pay attention, make sure you do CRUNCHES (as in NOT situps), on top of that its important you also train your obliques and transversus if you want the flat stomach.
I personally do an exercise where i keep my hands on a bench (lying on the floor) with legs up and knees in 90 degree angle, then i rock the entire lower body from side to side while making sure my upper body is fixated.
Its kindda hard, but works your stomach big time.

If you also want a rockhard ass, consider adding in barbell lunges.
>> Anonymous
>>253840
As for repetitions and weightload, this is up to you entirely.
Depending on what you want;
If you wanna have big mussles (like FIDDY) do many sets with 10+ reps (something like 15) with weight ranging from 30-60 % of your maximum 1rep.
If you however want to be strong (and not so buff), you start with 40 % with 1 set and increase over 5-6 sets to around 90 % of your max lift.
Something along the lines of (just a sample)
1x5 @ 50%
1x5 @ 60%
2x5 @ 70-75 %
1x5 @ 80%
1x3 @ 90%

Concerning cost, go for something along the lines of 40 %, protein 40 % complex carbs and 20 % (non animal) fat.

I wouldnt cut, if i was you. Seeing as you wont build massive muscles in 15 weeks, there's no point in cutting, and risking loosing what little muscles you've attained.
Just do sufficient cardio and eat healthy, that alone will make you loose a few pounds.

Also, stay away from alcohol (shit has more calories than fat), fizzy drinks and all kinds of fastfood.

Good luck, do show result
>> ESH !Oj4wGhYfsE
>>253820

There 5x5 progressive loading routines focusing on compound lifts. They (Rippetoe/MC) are tried and true. You need to build muscle and lose fat if you want "definition to strike through", whatever the fuck that means.

The best (the best the best the best) way to build muscle is via compound lifts with increasing weight as often as physically possible.
>> Anonymous
as a general aside: I only drink water, at all, and I'm eating at a 30 55 15 split. I don't eat shit food, I only make my own; and I always get my 6 meals
>> Anonymous
oh, and my general sets have been 12, 10, 8 divide X3