5'8, 130 pounds and 21% body fat. Advice please.

[DaveD739]

Do you take any medications? Also get your testosterone + cortisol levels checked ASAP.

Nope no medications. What would getting testosterone tested do exactly? Would i be prescribed with something that boosts it?

[mainsqueeze530]

Nope no medications. What would getting testosterone tested do exactly? Would i be prescribed with something that boosts it?

You'd be given a treatment if it's something serious. Your cortisol levels could be a big factor here too.

[squeak419]

1st I will give you real advice.
Start real routine:
Leg Day (with real Ass to ground squats)
Chest/Tri day
Back/Bi Day
Shoulder/Ab day

Do this or a similar routine and put a rest days where you want them.

NEXT:

Fuking eat MORE!

BEEF/CHICKEN/PORK should be the center peaces of meals with lots of carbs and fats.

Look up IIFYM. It is is good base style of diet to follow.
Please read some articles on the actual site and start a real lifting routine.
now to rustle you a little.
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=5125993&d=1354212891[img]


I feel like posting this pic is against the rules because this looks like the picture of a small bull dyke lesbian's body.

Terrible advice. As a beginner don't start on a juicers split.

Full body 3x per week on non consecutive days. Don't forgot your compounds, eat in a smallish surplus.

Don't make the same mistake I did.

[Randomguy1234]

Brah..I had similar stats to you..I was like 18% bodyfat. Cut down to 120 pounds & 10% bodyfat with a 27 inch waist. I was skinny as fuk.

Then I started a bulk in July with a 500 calorie surplus..going awesome so far. Gaining steady weight and look 100x better.

Honestly, I would cut down to 10%, it doesn't matter what your weight will be or what you might look like, it's like a blank canvas. It will be depressing no lie but it's just the beginning.

Once you're at 10% then start a bulk with a 300-500 calorie surplus, 1g protein/pound bodyweight, 2g carbs/pound bodyweight and the rest fat.

Do a full body routine with the main compounds 3x a week, lift heavy and hit your calories/macros. You will gain weight at a good rate aswell as get that noob strength.

But I know how you feel mate, I was in the same position. However if you're motivated enough you will completely transform your physique in a few years

Just be patient lol. It's a long process and to make it an effective bulk don't go overboard and dreamer bulk again. Watch the scales and track your weight week by week.

Hope this helps lol. I'm bulking for another 16-20 months so haha

[jwlee7ucla]

I have your stats, and it sounds like you ate a lot of junk food--> got fat

[DaveD739]

Brah..I had similar stats to you..I was like 18% bodyfat. Cut down to 120 pounds & 10% bodyfat with a 27 inch waist. I was skinny as fuk.

Then I started a bulk in July with a 500 calorie surplus..going awesome so far. Gaining steady weight and look 100x better.

Honestly, I would cut down to 10%, it doesn't matter what your weight will be or what you might look like, it's like a blank canvas. It will be depressing no lie but it's just the beginning.

Once you're at 10% then start a bulk with a 300-500 calorie surplus, 1g protein/pound bodyweight, 2g carbs/pound bodyweight and the rest fat.

Do a full body routine with the main compounds 3x a week, lift heavy and hit your calories/macros. You will gain weight at a good rate aswell as get that noob strength.

But I know how you feel mate, I was in the same position. However if you're motivated enough you will completely transform your physique in a few years

Just be patient lol. It's a long process and to make it an effective bulk don't go overboard and dreamer bulk again. Watch the scales and track your weight week by week.

Hope this helps lol. I'm bulking for another 16-20 months so haha

Thanks for the tips man, it's nice to know there are similar cases with success stories

[autrefois]

I have your stats, and it sounds like you ate a lot of junk food--> got fat

do you really bench 285 and squat 300? sounds like bullchit

[gmenfan40]

21% body fat at only 130 pounds? How is this even possible for a male?

[jwlee7ucla]

do you really bench 285 and squat 300? sounds like bullchit

yes, i have weak legs and back.

[hutch1999]

Terrible advice. As a beginner don't start on a juicers split.

Full body 3x per week on non consecutive days. Don't forgot your compounds, eat in a smallish surplus.

Don't make the same mistake I did.

lol since when is this a juicer routine?

[Lambey332]

Worst Necro i've ever done, but im at approx 21% body fat at roughly the same, was wondering how you got on with this?