Wavelength 2016

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But wave shouldn't I also know the final weight at the desired body fat percentage in order to calculate the length of time it will take to get there ? Anyways thanks for all your advice,time and will to help a noob (me) in your OWN journal . Thanks again !

Note : I am seriously considering eating the way I am right now for the rest of my life . In a bulk i am going to eat another big meal (probably dinner)and in a cut I will eat exactly the same

If you want a number, just calculate your current lean body mass (0.87 * current body weight if you are at 13%). Then divide the lean body mass by the desired multiplier (0.92 if you want to be 8%). That's your goal weight if we assume that your lean body mass will stay about the same during the cut.

And be careful making plans for the rest of your life at 16, lol. Your life circumstances will probably change many times.

[NickGr10101999]

Ok So by my calculations my lean body mass is about 61kg (60,9 kg exactly) and my goal weight should be ~66 kg (66,195652..kg exactly) . Right now I am 70 kg soon to be 69,2-69,5 by the end of this week so another 5 weeks or so ( assuming I lose ~1kg per week ) and I should be good to go for a clean bulk/maintenance phase until summer !)

Edit: Just saw the last sentences lol.Ok I am making plans given the fact that my life circumstances don't drastically change in the next few months and years . But I will take your advice/advices as I have been for the last few weeks (and certainly liked/liking the results) you are older and wiser than me so you probably know way more than me . Thanks again Wave!

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Rigatoni with mushroom zuchini sauce and grana padano.

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Grilled chicken legs with rice and salad.

[NickGr10101999]

Hey wave how are you doing ? I hope you are good man ! I visited (and read) your recent thread about bulking/gaining mass but I have one question . In the video posted there in which Eric Helms states that only beginners and young individuals e.g. teenagers/beginners who have very big growth potential and very little (if any) training age should bulk (eating 500 above maintenance) so my question is : should i after cutting in order to build muscle do as you have said (e.g. jumping up 1 or 2 pounds then maintaining that bodyweight until the desired percentage of body fat is reached again ) or just plain out bulk . You answered one of my first posts in which i asked a similar question and advised me about going with the first method however after reading that thread I am a little bit confused now in terms of which method i should choose .

btw lost another 2 lbs(1kg) this week !

[nads786]

Hey buddy I remember you from way back in the day! I'm subbed.

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Chest/Triceps:

- Seated bench press: 9 x 90kg
- Triceps Machine (one-handed): 10 x 30kg
- Vertical Butterflies
- Cable One Arm Triceps Extensions
- Situp Superset
- Chest Superset with light weight

Felt rather depleted but was strong. Cable exercise felt much better than machine. Will probably switch completely.

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Hey wave how are you doing ? I hope you are good man ! I visited (and read) your recent thread about bulking/gaining mass but I have one question . In the video posted there in which Eric Helms states that only beginners and young individuals e.g. teenagers/beginners who have very big growth potential and very little (if any) training age should bulk (eating 500 above maintenance) so my question is : should i after cutting in order to build muscle do as you have said (e.g. jumping up 1 or 2 pounds then maintaining that bodyweight until the desired percentage of body fat is reached again ) or just plain out bulk . You answered one of my first posts in which i asked a similar question and advised me about going with the first method however after reading that thread I am a little bit confused now in terms of which method i should choose .

btw lost another 2 lbs(1kg) this week !

In my opinion, for the non-competitive lifter, who just wants to look his best, bulking is pretty much useless. Of course you can decide to bulk e.g. in the winter, when you don't care so much about appearance anyway. But I think it's more of a convenience thing than a real advantage in the long run. At least that's my experience. I plan on staying in good condition year-round from now on.

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Hey buddy I remember you from way back in the day! I'm subbed.

Hey man, weren't you a kid back then?

[NickGr10101999]

So as you have already said the first method ( slowly gaining weight and "gaintaining" as Eric Helms said. Ok !! Just wanted to question that one last time because I have been studying Endocrinology in the last few months and my school of thought was this : Since GH testosterone(especially 5α-dihydrotestosterone,the most androgenic and anabolic hormone in males) , IGF-1 etc and other anabolic hormones are chronically elevated at this age (due to puberty)wouldn't caloric partitioning shift in favor of muscle building rather than just fat storing (which is the normal for a natural lifter bar the genetic freaks ) or are those hormones at these chronically elevated levels just for growth and not usable for muscle building ?

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So as you have already said the first method ( slowly gaining weight and "gaintaining" as Eric Helms said. Ok !! Just wanted to question that one last time because I have been studying Endocrinology in the last few months and my school of thought was this : Since GH testosterone(especially 5α-dihydrotestosterone,the most androgenic and anabolic hormone in males) , IGF-1 etc and other anabolic hormones are chronically elevated at this age (due to puberty)wouldn't caloric partitioning shift in favor of muscle building rather than just fat storing (which is the normal for a natural lifter bar the genetic freaks ) or are those hormones at these chronically elevated levels just for growth and not usable for muscle building ?

Well I'm not an endocrinologist or doctor. So maybe things are different at your age. Most people on this forum would probably advise you to eat everything in sight. And this is of course one way to go if you want to make absolutely sure you're getting everything out of your youth. I doubt it will make a huge difference in the long run though.

[NickGr10101999]

Well I am not saying I should eat everything in sight rather a small 300/500 daily kcal surplus(2100kcal surplus weekly cause I will still eat the way I am right now) and let noob gains kick in . Good thing is this Friday I will have a meeting with my endocrinologist . So he should clear this up for me and whether or not I should be eating at a deficit. Thanks anyways for all your advice wave I wish you all the best in your journal and I will be subbed in of course

[nads786]

Hey man, weren't you a kid back then?

I was like 20 !

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I was like 20 !

What I'm saying, a kid.

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Back/Biceps

- Machine Pulldowns: 8 x 100kg
- Reverse Butterflies
- Cable Curls
- Situp Superset
- Arm Superset

Strong again, good workout.

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Salmon trout with grilled vegies and mashed potatoes.

[ilove2run]

Omg....I so missed your food pwrn pics and also just your logs here [no homo, lol].

Been so long good sir! How the hell are you!?

[DocJekyll]

yeah, no kidding.....the food keeps drawing me back.

Nice work man. You are cruising right along. Any updates in physique or body stats?

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Shoulders/Legs:

- Lying Squats (one-legged): 13 x 69kg
- Leg Extensions (one-legged)
- Shoulder Machine with plates: 12 x 60kg
- Side Lateral Machine

Strong today.

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Back/Biceps:

- Machine Rows: 13 x 80kg
- Reverse Butterflies
- Cable Curls

Got sick, kept it short. Still a little bit stronger.

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Omg....I so missed your food pwrn pics and also just your logs here [no homo, lol].
Been so long good sir! How the hell are you!?

Hey man, good to see you! I'm fine now, retired and loving it.

yeah, no kidding.....the food keeps drawing me back.

Nice work man. You are cruising right along. Any updates in physique or body stats?

I will update soon.

[zDanTheMan]

Hey man, I'm glad I found this thread! I've been following your diet advice for a while now. So far I've lost 44 lbs! It's been great since I haven't even really been tracking my calories or macros. Just eating 100g of protein a day through mostly chicken, tuna, egg whites, and whey, and one big meal of whatever I want! Anyways, I was wondering if you have any more tips/ideas for protein snacks that are around 25-50g of protein with little/no carbs or fat that I can use to continue. So far I've just been sipping on 100g of whey on most days, which can certainly get old after a while. Just wondering what ideas you've come up with if you still use this method. Also, I've been trying to keep losing weight. I'm down to 196 lbs from 240 lbs at 6'3" and my weight loss is slowing down. I'm assuming this is normal, but is there a point where I should stop reducing calories? Like a limit where calories are too low? I've also started to add in some cardio to my routine recently, but have not noticed a significant increase in weight loss yet. Thanks for the help man!

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Me and my son both got a stomach bug. So no training today.

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Hey man, I'm glad I found this thread! I've been following your diet advice for a while now. So far I've lost 44 lbs! It's been great since I haven't even really been tracking my calories or macros. Just eating 100g of protein a day through mostly chicken, tuna, egg whites, and whey, and one big meal of whatever I want! Anyways, I was wondering if you have any more tips/ideas for protein snacks that are around 25-50g of protein with little/no carbs or fat that I can use to continue. So far I've just been sipping on 100g of whey on most days, which can certainly get old after a while. Just wondering what ideas you've come up with if you still use this method. Also, I've been trying to keep losing weight. I'm down to 196 lbs from 240 lbs at 6'3" and my weight loss is slowing down. I'm assuming this is normal, but is there a point where I should stop reducing calories? Like a limit where calories are too low? I've also started to add in some cardio to my routine recently, but have not noticed a significant increase in weight loss yet. Thanks for the help man!

I have been using protein bars lately for protein snacks. I use a german brand (Frey Nutrition) which has 27g of protein per bar with very little carbs and fat. Not sure if it's available in the US though. Other than that, ham, egg whites, shrimps, and whey.

As long as your performance in the gym is OK, there is really no reason why a reduction in calories should not work anymore. Cardio should work too but might not be the most convenient method to create a deficit again.

[DocJekyll]

feel better

[NickGr10101999]

Hey Wave how are you doing man ? I hope that you get better soon from this stomach bug !remember about that meeting with the endocrinologist ? I met him yesterday and I learnt some pretty good stuff (bar the fact that my hormones ,GH especially, went up ever since going into a deficit)so I thought you may be interested in this . Below is what he answered when I asked him about my questions ( caloric deficit for teens and building muscle) :
1) Eating at a deficit in the later stages of puberty 15-18 will have no effect on total growth. If that deficit drops below TDEE and is controlled everything will be fine but if it drops below BMR for an extended period of time e.g. 16+ weeks then some very ****ty things will start happen to my glands (mainly the adrenals and my thyroid) and that is very likely to stunt growth.
2)Regarding bulking he actually liked your idea of building lean muscle tissue without fat gains and told me regarding caloric partitioning that at my age (as I thought at first)is in favor of protein synthesis and against lipogenesis and protein breakdown in almost all tissues (but not just due to chronically elevated anabolic and androgenic hormones also stuff like gene expression kick in here) not just muscle tissue and muscle growth(which also obviously involves protein synthesis but also protein breakdown and other stuff like nitrogen retention etc ) it still depends mainly on my genetics though and he adviced not to allow for a surplus very big e.g. 750 cals if my goal is just muscle growth with acceptable and minimal fat gains and not just weight gain and he also noted that you may be able to make the environment optimal for muscle growth to happen (enough kcals and protein)but you can NEVER EVER force it through eating more calories . However he thought your method may suit much better to experienced lifters since the body will at first add some weight(muscle,fat,water whatever is it) and then as you maintain your weight and progress happens in the weight room the body steadily will try to tip the muscle to fat ratio more towards muscle since the environment requires so(strength training) but he does not know of any research or study to prove your theory (theoretically it should work according to him but is a rather new and very innovative concept in his opinion which has not been thoroughly studied )and he said that he believes that maybe this is a good method for experienced lifters but it may also hold back newbies either because they can make rapid strength increases so caloric partitioning will tilt in favor of muscle building at first but only for the few 1-2 first years of lifting weights (anaerobic resistance training) after that everyone is human , or simply because its unproven but he also recommended though that they should not exceed their TDEE with a lot of calories believing all of the weight gained from it is muscle .Finally he adviced that after my2-3 first years of serious lifting i switch to this method if the goal is muscle gain just to test out the concept and either prove it right or wrong .
What do you think ?
P.S. Sorry for the long and boring post

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Chest/Triceps:

- Bench Press Machine: 8 x 90kg
- Vertical Butterflies
- Cable One Arm Triceps Extensions
- Abs Superset

Strength OK again.

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feel better

Thanks man, I do.

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Hey Wave how are you doing man ? I hope that you get better soon from this stomach bug !remember about that meeting with the endocrinologist ? I met him yesterday and I learnt some pretty good stuff (bar the fact that my hormones ,GH especially, went up ever since going into a deficit)so I thought you may be interested in this . Below is what he answered when I asked him about my questions ( caloric deficit for teens and building muscle) :
1) Eating at a deficit in the later stages of puberty 15-18 will have no effect on total growth. If that deficit drops below TDEE and is controlled everything will be fine but if it drops below BMR for an extended period of time e.g. 16+ weeks then some very ****ty things will start happen to my glands (mainly the adrenals and my thyroid) and that is very likely to stunt growth.
2)Regarding bulking he actually liked your idea of building lean muscle tissue without fat gains and told me regarding caloric partitioning that at my age (as I thought at first)is in favor of protein synthesis and against lipogenesis and protein breakdown in almost all tissues (but not just due to chronically elevated anabolic and androgenic hormones also stuff like gene expression kick in here) not just muscle tissue and muscle growth(which also obviously involves protein synthesis but also protein breakdown and other stuff like nitrogen retention etc ) it still depends mainly on my genetics though and he adviced not to allow for a surplus very big e.g. 750 cals if my goal is just muscle growth with acceptable and minimal fat gains and not just weight gain and he also noted that you may be able to make the environment optimal for muscle growth to happen (enough kcals and protein)but you can NEVER EVER force it through eating more calories . However he thought your method may suit much better to experienced lifters since the body will at first add some weight(muscle,fat,water whatever is it) and then as you maintain your weight and progress happens in the weight room the body steadily will try to tip the muscle to fat ratio more towards muscle since the environment requires so(strength training) but he does not know of any research or study to prove your theory (theoretically it should work according to him but is a rather new and very innovative concept in his opinion which has not been thoroughly studied )and he said that he believes that maybe this is a good method for experienced lifters but it may also hold back newbies either because they can make rapid strength increases so caloric partitioning will tilt in favor of muscle building at first but only for the few 1-2 first years of lifting weights (anaerobic resistance training) after that everyone is human , or simply because its unproven but he also recommended though that they should not exceed their TDEE with a lot of calories believing all of the weight gained from it is muscle .Finally he adviced that after my2-3 first years of serious lifting i switch to this method if the goal is muscle gain just to test out the concept and either prove it right or wrong .
What do you think ?
P.S. Sorry for the long and boring post

Since there is no real end-point scientific evidence towards one or the other strategy, you will have to decide for yourself.
I also have no experience with lifting or dieting at a younger age since I started rather late, at age 25.

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Chest/Triceps:

- Seated bench press: 10 x 90kg
- Incline Bench Press Machine
- Cable One Arm Triceps Extensions
- Situp Superset
- Arms Superset with very light weight
- Vertical Butterflies

A little stronger than last time. Right chest acting up a bit so must be careful. Long and intense training session, just felt like keep going.