I started off a year ago at 5'8, 110 pounds. I have gained 25 pounds, currently 135 pounds 5'8. My goal weight is around 170, 5% bodyfat. Tell me what you think of the difference, cheers. And can...
For your stats (5'4 111 Ibs) your maintenance is about 1900. You have to eat more than maintenance to gain weight. I suggest you eat 2600 calories everyday and getting 100g+ of protein.
Just calculated for you and for your stats - 21 year old, 104 pounds and extremely active. Your maintenance is about 2600. Aim for 3000-3500 everyday and weigh yourself after a week and see how much...
Cut down to about 10% bodyfat, not sure how long it will take but just eat in a calorie deficit and lift and do cardio. Once you're down to 10% you can start to bulk
You're in good shape for just doing some press ups and sit ups man! I started in January at 110 Ibs and i am now 133 Ibs. I'm keeping going, i want to get to 150-160 Ibs!
Twice a week (give your chest 2days atleast rest) do decline and incline. Do flat bench if u want. Dumbell flyes. Dips (lean forward). Press ups at end of workout gives them that extra pump.
I'll do a P/P/L/P/P/L routine. Sounds similar to what i'm already doing now apart from triceps are not getting overtrained and its much more easier to set out.
