New guy here, some questions and introduction

[XXX0703]

Hi I am 17 years old guy who loves this sport, I started lifting a year ago. First in my room and then at the gym. First I did split training Chest/biceps, back/triceps legs/shoulders, and it did fine for me as I was a beginner and I still am, then I switched to upper and lower split, I do 2 times a week upper body workout and 2 times a week lower body workout, I didn't see so much improvements, i ate 3500 kcal a day. 2 month ago I started cutting because that little fat I had bothered my, especially my underchin which I lost. My weight is 165 lb, 2 month ago it was 176 lb. I estimate that I was 15%bf 2 month ago and that I am now 12%, i would like to cut more but I think I need more muscle first so there are some questions I would like to ask you, I am not proportional and I would like to improve it, I have bigger arms and legs and smaller chest, back and delts, Next month I am going to bulking again and I want you to tell me what do you think about my training routine till now:

Upper 1:
Flat bp 4x8
pullups 4x10
cross/butterfly/ or flies 2x12
bend over row 4x8
seated military press 4x8
standing biceps curls 4x10
skull crushers 4x10

lower 1
squat 4x8
leg press 3x8-10
leg curls 4x12
standing calf raises 5x15
abs workout

upper 2
pullups 4x10
incline bp 4x8
butterfly/flies/ or cross 2x12
cable rowing 4x10
lateral raise 3x10
rear delt lateral raise 3x10
biceps on scott bench 4x10
skull crushers 4x10

lower 2
deadlift 4x8
legpress 4x8-10
leg curls 3x12
standing calf raises 5x15
abs

On cutting I am eating 2200-2400 kcal, my maintenance is 2850 kcal, what to do, remember I want to be proportional and get bigger, which program, routine do you suggest to me, thank you very much!

[XXX0703]

anyone please, it would be very helpful, I just need some suggestions, which program to start, my diet is ok:

1. meal
oatmeal, whey and low fat milk 700 kcal

2. potato or brown rice with chicken breasts 300 kcal

3. same as 2. 300 kcal

4. PWM whey+glucose 400 kcal

5. cottage cheese and almonds 350 kcal

6. same as 5. 350 kcal

it is 2400 kcal while cutting and my diet has around 200 grams of protein.

[Nullery76]

look ok. have you have good gains? pics maybe? maybe up your food if you are not gaining enough.

[cxxkiemxnster]

1) At 12% bodyfat I would definitely not cut. I would BULK.

2) You have good mass building exercises, but instead of an upper/lower split, I would recommend a 4 day split: arms, legs, chest/shoulders, and back

[XXX0703]

I've had good gains but now I'm on cutting, I'm loosing weight on scale, my strenght is the same but when I look in the mirror I don't see many changes and I lost 9-10 lbs, could it be possible that what I lost is muscle because it is hard for me to believe I did, because my strenght is same and my diet is good, it has more than 1 g of protein per pound, no saturated fats in it, you can see it I have written it. I wanna go back bulking, how to perform clean bulk? Should I eat the same food I'm eating now while cutting only more or? How many calories I should be in surplus while clean bulking?

[cxxkiemxnster]

I've had good gains but now I'm on cutting, I'm loosing weight on scale, my strenght is the same but when I look in the mirror I don't see many changes and I lost 9-10 lbs, could it be possible that what I lost is muscle because it is hard for me to believe I did, because my strenght is same and my diet is good, it has more than 1 g of protein per pound, no saturated fats in it, you can see it I have written it. I wanna go back bulking, how to perform clean bulk? Should I eat the same food I'm eating now while cutting only more or? How many calories I should be in surplus while clean bulking?

500 over maintence to start. But while on a CLEAN bulk it's all about that food. Eat chicken breast, brown rice, oatmeal, etc. Basically no fatty foods, but healthy fats are good for you so include those into your diet aswell.

[XXX0703]

500 over maintence to start. But while on a CLEAN bulk it's all about that food. Eat chicken breast, brown rice, oatmeal, etc. Basically no fatty foods, but healthy fats are good for you so include those into your diet aswell.

I eat that kind of food while I'm bulking, just asking if I'm doing good, I'll post some pictures to see what are my problem areas, I have strong arms and very strong legs and my torso is not proportional to them, so what kind of routine should I have. Can I do 2 times a week chest/back/abs workout 1 time shoulders/calves and dl and 1 arms/calves and sq my legs are very big.

[XXX0703]

anyone please...