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It is pretty exciting to all of a sudden realize that you can turn your physical condition around if you really want to, regardless of how poor it might be at the time. And I agree about trying to...

Since the only nutrition plan you ever trained under was near-starvation-level, your ability to actually build muscle is relatively untapped. Working body parts only once per week on a split will...

Does it make sense to you to drop your calories if you're trying to bulk?

Whew; for a second there, I thought you were going to say you fed a Pop Tart to your dog. The ASPCA would have been on you for that in a heartbeat!

It might be.

How much of a calorie deficit do these foods provide you?

How much protein and fat?

Eating to your required calories and macros the day before.

You'd probably find that, over time, it won't make any measurable difference as far as comparing one routine to the other, providing that progression is applied to either method.

This usually works really well once you get the volume/intensity worked out to suit your own recovery ability. You'll be getting the best of two very effective exercises.

Who is ^^^^this dood, and why does he have a muskrat sitting on his head???

How long have you been at that deficit?

It's already been stated; you don't need any.



But if you feel like using it, simply follow package directions as to serving size.

Conventional Deadlifts off the floor are the go-to best overall mass-builder, IMO. If your goal is mass or strength, they should be in your routine.

Stiff-Leg (or Straight-Leg) Deads put a lot of...

If you're seeing more fat than you like, trim you calories a little. You can't spot-reduce the fat off a specific part of your body with any certain exercise.


At your age and stats, however,...

^^^^ This will have to change if you expect to do anything more than chase your own tail.

^^^^ This.

Doesn't compute.

If your goal is strength, a split routine isn't the right approach. I would suggest a beginner strength program such as Starting Strength. realize though that gaining strength (as does gaining mass)...

^^^^ This is one method of progression that works very well, and is simple to use as well as track.

What is your height and weight, OP?

Lean out? You only weigh 114; you should be training to build some muscle.

^^^^ This.

The 'best' routine to use for a cut is the same routine you used to build the muscle in the first place.



As already asked in post #3, how much of a calorie deficit are you using,...