Can anyone suggest me a good program for my goal? (srs) (pics)

[Andre3000FA]

I was hoping one of the more experienced lifters with better knowledge in this field could perhaps help me out. My goal currenly: https://forum.bodybuilding.com/showt...hp?t=175857511

In that thread I explain my goals and include recent pictures and lifts.

Furthermore i was wondering should I go on a 500 cal diet or a 500 surplus bulk?

In short my goal is: Look leaner with decent amount of muscle mass and a decent amount of strength. For now.

Its my goal because of 2 reason: 1. I want to be fitter for police academy, as I currently am in police academy. I chose this over the marine corps due to several personal reasons.
And 2. I hate the way I look, and I want look look better, not only for myself but also for my girlfriend.

My current activity: Total time spent walking: 2 hours ( 1hour to gym / 1 back ) + 1 hour workout. Currently i'm pretty sedentary because of coming up LEO exams. So I'm studying all day and spending the rest of the day with my gf.

What program would you guys reccomend me to achieve my goals? I rate aesthetics > strength. So this is an more important goal of mine. And #1 goal is getting a six pack.

[TheGymJim]

From the pic you linked, you just wanna look skinny, basically.

If your #1 goal is to get a six pack, then you are gonna have to cut. Just bear in mind gains will be limited whilst cutting.

You just need to get on a basic novice program (stickies) and eat in a mild deficit, and be patient. Just like every other skinnyfat novice. You're also 17, so you've probably got high T levels and as a young beginner, you'll probably be able to recomp more effectively than most.

Other than that, welcome to the grind. You can probably achieve that physique in under two years from where you're at now.

Also, please try to take pictures on something with higher resolution than a 1998 gameboy in future.

[daudi81]

Pretty much what he said ^

At your age, I would just focus on eating enough and progressing in weights/strength. I know that's not your #1 goal, but your #1 goal will come as a byproduct if you focus on the basics.

Choose a good novice program from the stickies (I'm partial to Fierce 5 Novice). Stick to the program to the T.

Dont overthink or overcomplicate things.

Be patient.

[Andre3000FA]

From the pic you linked, you just wanna look skinny, basically.

If your #1 goal is to get a six pack, then you are gonna have to cut. Just bear in mind gains will be limited whilst cutting.

You just need to get on a basic novice program (stickies) and eat in a mild deficit, and be patient. Just like every other skinnyfat novice. You're also 17, so you've probably got high T levels and as a young beginner, you'll probably be able to recomp more effectively than most.

Other than that, welcome to the grind. You can probably achieve that physique in under two years from where you're at now.

Also, please try to take pictures on something with higher resolution than a 1998 gameboy in future.

Pretty much what he said ^

At your age, I would just focus on eating enough and progressing in weights/strength. I know that's not your #1 goal, but your #1 goal will come as a byproduct if you focus on the basics.

Choose a good novice program from the stickies (I'm partial to Fierce 5 Novice). Stick to the program to the T.

Dont overthink or overcomplicate things.

Be patient.

Appreciate the advice guys. One question tho, I have taken a look at the stickies, and I can't decide between the Fierce 5, and the Bare bones Viking U/L split routine. Which one would you recommend to build muscle? One more question, whats the best way to calculate the amount of calories I burn?

[daudi81]

Appreciate the advice guys. One question tho, I have taken a look at the stickies, and I can't decide between the Fierce 5, and the Bare bones Viking U/L split routine. Which one would you recommend to build muscle? One more question, whats the best way to calculate the amount of calories I burn?

Whatever works with your schedule / looks more fun. I'm partial to the Fierce 5 Novice as that is what I ran starting out. I was on it for 7-8 months and switched to the intermediate a couple months ago, and to say I look completely different is an understatement. My strength is 2-4x as well. Freaking amazing program.

There is no magical way to calculate calories burned, it's a bit of trial and error for a few weeks. If you're trying to cut, a good rule of thumb is to find your maintenance estimate (15x bodyweight), eat at a slight deficit (250-300-ish per day). If you're losing more than 1lb per week, up calories a bit. If you're not losing weight enough, cut calories a bit. You'll find a happy medium. It's actually very simple if you're tracking your calories correctly. Use an app like MyFitnessPal to make it easy.

I can give you an example if that is unclear.

[Andre3000FA]

Whatever works with your schedule / looks more fun. I'm partial to the Fierce 5 Novice as that is what I ran starting out. I was on it for 7-8 months and switched to the intermediate a couple months ago, and to say I look completely different is an understatement. My strength is 2-4x as well. Freaking amazing program.

There is no magical way to calculate calories burned, it's a bit of trial and error for a few weeks. If you're trying to cut, a good rule of thumb is to find your maintenance estimate (15x bodyweight), eat at a slight deficit (250-300-ish per day). If you're losing more than 1lb per week, up calories a bit. If you're not losing weight enough, cut calories a bit. You'll find a happy medium. It's actually very simple if you're tracking your calories correctly. Use an app like MyFitnessPal to make it easy.

I can give you an example if that is unclear.

Do you perhaps have any of the progress pics saved?
And thanks for explainig the diet to me man! That cleared up alot. Up until now i've just been eating whatever but in moderation thinking that'll do the job. And it did while I was mordbidly obese. But now that i'm at a lower weight it seems to have stopped working. I will follow ur advice man, appreciate it!

[daudi81]

Do you perhaps have any of the progress pics saved?
And thanks for explainig the diet to me man! That cleared up alot. Up until now i've just been eating whatever but in moderation thinking that'll do the job. And it did while I was mordbidly obese. But now that i'm at a lower weight it seems to have stopped working. I will follow ur advice man, appreciate it!

Sounds good - let me know if you have any questions.

Here's what I looked like around August of last year before starting: https://www.screencast.com/t/KFzg7tLsmbZ (150lb / 6ft). The picture doesn't really depict just how skinny and out of shape I was. I didn't have a whole lot to work from. My chest was basically concave, and I looked starved.

I took this about 3-4 weeks ago: https://www.screencast.com/t/a4RgTgtBV (171lb). Still nowhere near where I want to be, but an obvious improvement.

I got to about 180lb before I started cutting about 7 week ago. Once I start seeing some ab definition, I'll bulk back up. I'm guessing I have another 5lb to lose before ab definition starts to really show. Then it's back to the bulk grind!

[Andre3000FA]

Sounds good - let me know if you have any questions.

Here's what I looked like around August of last year before starting: https://www.screencast.com/t/KFzg7tLsmbZ (150lb / 6ft). The picture doesn't really depict just how skinny and out of shape I was. I didn't have a whole lot to work from. My chest was basically concave, and I looked starved.

I took this about 3-4 weeks ago: https://www.screencast.com/t/a4RgTgtBV (171lb). Still nowhere near where I want to be, but an obvious improvement.

I got to about 180lb before I started cutting about 7 week ago. Once I start seeing some ab definition, I'll bulk back up. I'm guessing I have another 5lb to lose before ab definition starts to really show. Then it's back to the bulk grind!

Looking good bro! You pretty much got my ideal body. Maybe a bit lower bodyfat but then it would be my ideal body. Doing great man. I'll be sure to follow this program.

[daudi81]

Thanks. Yea, hoping to drop bf a bit more over the next few weeks. This last bit of fat around my belly is stubborn.

[spencerheadrick]

Thanks. Yea, hoping to drop bf a bit more over the next few weeks. This last bit of fat around my belly is stubborn.

IF you could check out my progress photos it looks like I am starting out just about where you were last Aug. correct me if I am wrong.

I was wondering what your routine was, did you just follow Fierce 5 to a T or add cardio etc & what did you do as far as nutrition?

[daudi81]

IF you could check out my progress photos it looks like I am starting out just about where you were last Aug. correct me if I am wrong.

I was wondering what your routine was, did you just follow Fierce 5 to a T or add cardio etc & what did you do as far as nutrition?

Yep - followed it to the T. There were a few weeks here and there I couldn't squat due to some back issues, but otherwise it was Fierce 5 Novice 100%.

No cardio at all. 300-500cals over maintenance for the first 8months or so, and then been on a cut for a couple months (350-400cals under maintenance). Daily minimum of .7-.8g of protein per lb, .4g of fat per lb, and lots of veggies.

Nothing special really - just consistency.

[Andre3000FA]

Yep - followed it to the T. There were a few weeks here and there I couldn't squat due to some back issues, but otherwise it was Fierce 5 Novice 100%.

No cardio at all. 300-500cals over maintenance for the first 8months or so, and then been on a cut for a couple months (350-400cals under maintenance). Daily minimum of .7-.8g of protein per lb, .4g of fat per lb, and lots of veggies.

Nothing special really - just consistency.

What do you think about Jason Genova's 5x5 Novice workout? I've discovered it recently, and I like it alot. Should I give that a try? And run it for a year to the T?

Also Question 2: Am I skinny fat or just fat? Bulk, cut or maintenance?