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Anonymous
Hey /fit/. In need of some review on my program.
Specs:

-20 years old
-5'4" 148 lbs
-12-14% Bfat

As of right now, since every source says I'm overweight, I'm trying to lean with this routine:

-1200-1500 Cals per day - Don't know exact breakdown for sure, but if I had to guess it'd be 50/40/10 Protein/Carbs/Lipids
-No sups except multivitamin
-Lifting program is a 5 day split (chest&triceps/shoulders&lats/legs/back&biceps/abs) at moderate weight 15 reps/3 sets
-Cardio is 30-45 mins of mid to high sustained intensity

Is this a good set up for me to lean? When should I switch to trying to bulk up? Are there any supplements I should cycle in?
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>> Anonymous
>>159309
lol you look 45, with big jube jube nipples.

fuck off
>> Anonymous
>>159313
>>159313
>Pic somewhat related. I'm a bit leaner, but also a bit less muscular than this guy.
>> ?????
Three things that should be stickied:

1. switch to a compound exercise program unless you have a serious disability
try Starting Strength by Mark Rippetoe
http://www.mininova.org/tor/1183175

2. the benefit of cardio is a myth, and you need A FUCKTON of calories to gain muscle... we're talking 18-20 times your body weight in pounds... so for you about 2700-3000 calories a day... do a compound exercise program until you can squat at least 1.5x your body weight THEN think about "cutting" (losing fat) if necessary

http://www.liahalsall.com/2007/11/truth-about-cardio-just-dont-do-it_05.html

3. are you using BMI to determine if you're overweight? 12-14% body fat is FUCKING LEAN. most guys are 20%.. 10% is a nice minimum unless you're anorexic (apologies if you are)
>> Anonymous
>>159313

Learn to read. That isn't him in the picture.

>>159309

I don't fucking know. Just take steroids, you can buy them retail in Mexico.
>> Anonymous
>>159323

>2. the benefit of cardio is a myth, and you need A FUCKTON of calories to gain muscle... we're talking 18-20 times your body weight in pounds... so for you about 2700-3000 calories a day... do a compound exercise program until you can squat at least 1.5x your body weight THEN think about "cutting" (losing fat) if necessary

There is little direct benefit in terms of muscle gain, but having a strong cardio system is going to make all your lifting so much easier.
>> ?????
>>159327
that's true, but I think Mark Rippetoe would agree that heavy weightlifting with Valsalva maneuver also benefits the cardio system, so it's a chicken-and-egg siutation

I was talking about using it to lose weight though.. apparently this guy isn't skinny enough at 12% BF ("I'm trying to lean")
>> ?????
>>159323
Also, to clarify, for point number 1 I'm assuming this guy is a relative beginner and can't squat 1.5x his body weight... if you can then you should have enough experience to be able to use a "split" program correctly... otherwise a split program is useless

Also, 3x15 is not recommended unless you have enough experience to know why you're doing it... 5x5 or 3x5 of a heavier weight is good bulk-buliding for a beginner
>> Anonymous
>>159331

Thanks for your help so far. I know a bit about losing weight, but nothing about lifting. If I should be able to squat 1.5x my weight I'm extremely weak as of right now. I think I can do about 1/2 my weight in squats.

And yeah, I'm still trying to cut down in the sense that I want to tone up. Maybe I'll do better trying to gain a bit of mass at this point?
>> Anonymous
Why are you so bald?
>> Anonymous
you aint no 20 years old
>> ?????
>>159346
Yeah. Switch to bulking up right now, eat more, and then worry about cutting. Cutting down is not the same as toning up at all. If you only eat 1200-1500 calories, you're going to lose muscle if you can't squat 1.5x your body weight (after that, you lose muscle less quickly), and losing muscle will only make the fat you do have more noticeable. (Fat is just the difference between total body mass and muscle mass.) Whether you want to look "toned" or "strong", getting up to 1.5x BW squat will help a lot. I really recommend that you look at the book I suggested (Starting Strength by Mark Rippetoe), or look at this website:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

You don't really need any supplements - the only "supplement" you need is maybe whey protein powder, for an after-workout milkshake. You need a lot of calories to bulk up, and you need the most right after your workout. The best way to bulk up besides eating a lot (healthy, but a lot) is by doing a program that includes three workouts a week, with all compound exercises and a squat session at the beginning of every workout. It seems a little much at first, but you begin to realize that having a squat session at the beginning of every workout helps increase your natural levels of testosterone and growth hormone throughout the whole workout (it's like you get a boost of natural steroids).

Like I said, I can't stress this enough, if you do want to get leaner (which is not necessary with 12-14% BF), do it after you can squat 1.5x BW. By that time, you probably won't even want to.

Make a decision whether strength is more important to you than looks, and if you choose strength, look only at your gains in lifting, not yourself in the mirror.
>> Anonymous
>>159369

Thanks that helps a lot anon. Will definitely take a look at those sources.
>> ?????
>>159369
Oh, and I forgot to tell you that squats might be hard at first (or if you're doing them, you may be doing them wrong) if you don't have good hip flexibility. No matter how long you've been doing squats, you should go back right now to doing them with only an empty bar (45 lbs). If possible, bring a camera to the gym so you can record your form and watch it later. Form is very important, because if you cheat on form, you can get injured easily. Starting Strength has a good section on squat form, as do these blog posts:
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
http://stronglifts.com/how-not-to-squat-the-2nd-biggest-mistake-you-must-avoid/
http://stronglifts.com/why-your-lower-back-rounds-during-squats-how-to-fix-it/

If you lack hip flexibility, get the DVD Magnificent Mobility by Eric Cressey and Mike Robertson, or do these dynamic stretches:
http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/

Getting into proper strength training may be hard, but in my opinion it's really worth it.
>> Anonymous
lose atleast 8% bodyfat.