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RodS94
11-23-2012, 04:44 PM
Hey, everyone!

I've been training my physical condition with bodyweight only for the past 2 months, which has brought me lots of results in endurance, which I'm happy with.

However, now I feel a bit skinny (in fact, I can actually feel some bones in my shoulders) so I decided to change my workout program for some time with the goal of BUILDING MUSCLE. I googled for some time and came across this program. Found it interesting, but please, give me your opinion on it: muscleandperformancemag.com/training/2010/7/the-three-month-mass-gain-plan

Despite searching for nutrition tips, I couldn't understand what would be better for me, so I humbly came to you to ask for help.

Considering I'm 18 years old, 165lbs (75kg), 6'1'' (185cm), have around 20% body fat and my goal is to have this kind of body:

hotmandiet.com/wp-content/uploads/2007/05/n329400827_36690_3459.jpg
i1.cdnds.net/12/40/618x946/dscf5636.jpg
media.tumblr.com/tumblr_mcvj7oHWkV1qcu1rv.jpg

(Muscular, but not huge)

I ask you:

1. Is that workout program good enough for starting or do you recommend a different one?

2. What about my diet? Should I eat more calories than needed in order to build muscle?

3. I notice they have muscle size and some definition, but not much fat. What's the most efficient cardiovascular training I can do to lower my body fat % and how often should I do it?

4. What about protein shakes? Are they a good help for achieving my goal body?

Thank you for your help and time!

I'm sorry I couldn't post a direct link to the pictures and workout plan, but I don't have the needed amount of posts yet.

Again, thank you!

Cheers,

Rod

Stephen109
11-23-2012, 04:52 PM
Workout program: http://forum.bodybuilding.com/showthread.php?t=147447933&page=1
Diet: http://forum.bodybuilding.com/showthread.php?t=121703981 & http://forum.bodybuilding.com/showthread.php?t=136691851

Tdiguy
11-23-2012, 04:53 PM
pretty sure 6`1 and 165 20% body fat is virtually impossible...next READ the STICKIES!!!

chameleonism
11-23-2012, 04:55 PM
1. I would recommend a proven strength training program such as Starting Strength or SL5x5. Here is a good video to watch: http://www.youtube.com/watch?v=feY6vi6ORXo&feature=plcp

2. For your diet, see: http://forum.bodybuilding.com/showthread.php?t=121703981 and http://forum.bodybuilding.com/showthread.php?t=136691851

3. Cardio is not the answer to getting lean. Being at a caloric deficit is your goal. Cardio can aid in this but in the end, controlling your diet will make this happen.

4. They are not necessary but if you like them and need the extra protein in your diet, go for it. You can easily meet your protein needs from whole foods if you want.

Also, I recommend sticking with one goal (bulking) for a good time (at least 6+ months) and then switching to a cut. Even though beginners can make gains while at a deficit, its much easier to bulk first and then cut later.

RodS94
11-24-2012, 04:49 AM
I haven't read the diet threads yet, but how can I build muscle and lose fat at the same time to be muscular and lean like Daniel Craig and Hugh Jackman?
Or is it impossible? If so, should I eat a calorie surplus to build muscle and then eat a calorie deficit to get lean or should I get lean and then build muscle?

hotmandiet.com/wp-content/uploads/2007/05/n329400827_36690_3459.jpg
healthhabits.files.wordpress.com/2009/05/hugh-jackman.jpg

AlwaysTryin
11-24-2012, 05:02 AM
I haven't read the diet threads yet, but how can I build muscle and lose fat at the same time to be muscular and lean like Daniel Craig and Hugh Jackman?
Or is it impossible? If so, should I eat a calorie surplus to build muscle and then eat a calorie deficit to get lean or should I get lean and then build muscle?

hotmandiet.com/wp-content/uploads/2007/05/n329400827_36690_3459.jpg
healthhabits.files.wordpress.com/2009/05/hugh-jackman.jpg

You need to have something to cut to actually, you don't have that yet

libtolu
11-24-2012, 05:15 AM
Read the ****ing threads and you'll have your answer

SuffolkPunch
11-24-2012, 05:22 AM
is it impossible? If so, should I eat a calorie surplus to build muscle and then eat a calorie deficit to get lean or should I get lean and then build muscle?



Yes and yes

Get down to about 12% bodyfat then slow bulk (300 calorie surplus) for as long as possible - avoid going over 15%

http://www.webcalcsolutions.com/fitness-calculators/body-fat-navy.asp?acctnum=3