Need some help (pics)

[CJMA]

hi

starting to lift, only about 1 week in. just need some help

please answer as many questions as possible if you can, cheers;

I can go 3 times a week, Mon, Tues & Fri - is this ok? If so, should I be doing splits or full body?

I'm 5''9 & 148 lbs, a little bit skinny fat, look skinny ish but have small moobs l0l & bit of a belly

Been to the gym before etc, but gave up after a couple of months, but this is for good.

don't know my bf %, want to start IIFYM, but don't know how it works etc or how I will know how much to eat & what to eat, need help

Could you please look at my picture and tell me what I should do, cos im scared to eat loads and get fat/not make any gains etc

thanks in advance

[CJMA]

bump

[iamtidal]

Read the nutrition stickies and calculate your macro needs. Don't be scared to eat 3k calories to bulk, even if you put on some bf%, that is what cutting is for! Bulking will help you make gains more than cutting.

[CJMA]

Read the nutrition stickies and calculate your macro needs. Don't be scared to eat 3k calories to bulk, even if you put on some bf%, that is what cutting is for! Bulking will help you make gains more than cutting.

cheers mate, just as you see I've got no definition (if you've seen my pic) and a little bit chubby(ish)

Will eating a lot more help? Or will i just get fatter but not bigger if u get me

[CJMA]

And can you link me these threads to all this stuff, cheers

[CJMA]

bump

[DarylAng1996]

http://forum.bodybuilding.com/showth...hp?t=121703981

[CJMA]

I'll be honest, just looked at that thread, it really confuses me, I don't understand how I know how much to eat and how much of each proteins, carbs, veg, fibres etc, can anyone help me, or simplify it for me? to make me understand it? Or just take what my stats are;

I'm 17
148lbs
5''9

[Karl400]

Calories: 2600/day
Protein: 165g/day

Weigh yourself now and again in a week. If you have gained 0.5-1lb your doing it right. If not, adjust your calorie intake.

[CJMA]

Calories: 2600/day
Protein: 165g/day

Weigh yourself now and again in a week. If you have gained 0.5-1lb your doing it right. If not, adjust your calorie intake.

how much carbs veg & fibre etc?

And also, how did you work that out? thanks though mate! If I knew how to rep i would

[Karl400]

how much carbs veg & fibre etc?

And also, how did you work that out? thanks though mate! If I knew how to rep i would

It's really not that important. If you really care that much:
Fat: 70g
Carbs: ~330g
Fiber: 30-60g

This is just a guideline, these can be adjusted to suit your own needs/preferences if necessary.

[CJMA]

It's really not that important. If you really care that much:
Fat: 70g
Carbs: ~330g
Fiber: 30-60g

This is just a guideline, these can be adjusted to suit your own needs/preferences if necessary.

how long should I give it to know if it's working or not?

As I'll be going to the gym 3 times a week, and have football once a week, so exercise 4 times a week.

And are those grams for bulking? As I still don't know if I need to bulk or cut? cheers tho mate!

[Karl400]

how long should I give it to know if it's working or not?

As I'll be going to the gym 3 times a week, and have football once a week, so exercise 4 times a week.

And are those grams for bulking? As I still don't know if I need to bulk or cut? cheers tho mate!

Weigh yourself now and again in a week. If you have gained 0.5-1lb your doing it right. If not, adjust your calorie intake.
That's fine.
Yes they are for bulking.

[CJMA]

Weigh yourself now and again in a week. If you have gained 0.5-1lb your doing it right. If not, adjust your calorie intake.
That's fine.
Yes they are for bulking.

how can I rep you? been great help, cheers

[Ewys]

just go on a clean bulk.

[comps]

Monday - upper
Tues - lower

For the lower/upper day, follow Lyle Mcdonald's Generic bulking routine.
Add side laterals, and rear delt work to the upper day.
And add one ab exercise to the lower day.


friday - fullbody


I have no idea how much volume you can handle.
You could also run babylover's SS on mon/tues/fri.

Bulking/Cutting Explained:

http://forum.bodybuilding.com/showth...#post553453753


Routines:

Lyle Mcdonald's Bulking Routine
http://www.jcdfitness.com/2009/01/ly...lking-routine/

BLSS
http://forum.bodybuilding.com/showth...hp?t=135564721

[JustLiftKid]

since your just starting to workout i wouldnt worry about much of the calorie stuff other then just eat healthy and stop soda (stop eating bad fats and fast foods/ fake or processed foods).
monday- legs (all sides) abs(3-4 exercises)
tuesday- chest (3-4 exercises) arms (3-4 for both bi and tricept) sholders (all sides)
frieday- back (every workout you see)
start taking protein, good luck!!!

[CJMA]

bump, any other advice/help?

cheers @JustLiftKid

[CJMA]

bump

[Georgep93]

Mon/Tue/Friday is good that means you can train 2 main body parts each day you train and you still have time to rest.

IIFYM is If It Fits Your Macros. So, that means for example if you were allowed to eat 200g carbs 150g protein 30g fat. And a McDonalds burger contained 40g carbs, 6g protein, 20g fat. You'd still be within your restriction so that's okay, just make sure that whatever else you eat on the day doesn't fall out of the proportion.

You're pretty much skinny-fat, and it depends on what you goal is as to how you want to look in the end, on what you should do. For instance if you want to be bigger/more muscular, you eat more and lift weights. If you don't mind losing some size to show muscles, you eat less than your calories maintenance level.

[CellTechFiend]

this should help a little bit

edit: also, look at this

[CJMA]

this should help a little bit

edit: also, look at this

cheers

[CJMA]

bump