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  1. #1
    Registered User Rxxxyan's Avatar
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    Newbie Here Needing Expert Advice

    Hi,

    I am relatively new to weightlifting, and I want some advice.

    My outcome is for my body to look like Chris Heria's body or Bradd Pitt in fight club

    I like the low BF percentage look, and by low I mean around 10-13 percent range, I am not looking for a bulky look.

    I have been walking/running an hour + every other day, and lifting weights 4 days a week.

    I usually workout lats, legs, and do a few bicep exercises. I've been doing this for a few months, and have considerable muscle growth, I just feel that I am not on the right track to my goal.

    My current weight/nutrition/progress/macros

    Macros;

    40% Carbs
    30% Protein
    30% Fats

    Weight; 185 pounds

    I am consuming around 1600 to 1700 calories a day;

    151 grams of carbs, 29 grams of fiber, 27 grams of sugar, 36 grams of fat, 7 grams saturated fat, 36 mg of cholesterol.

    I am open to ANY advice that helps me move towards my goal I am a bit lost.
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  2. #2
    Registered User jaxqen's Avatar
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    "My outcome is for my body to look like Chris Heria's body" - well, his body might be a good choice. His face... yeah, not so much. His advices... well, as bad as his face.


    "I usually workout lats, legs, and do a few bicep exercises." - I assume you are already satisfied with your chest, delts and tris, right?


    " I've been doing this for a few months, and have considerable muscle growth, I just feel that I am not on the right track to my goal." - so you have gained considerable muscles in these months, but you are not on the right track? please do tell more!
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  3. #3
    Registered User Rxxxyan's Avatar
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    Originally Posted by jaxqen View Post
    "My outcome is for my body to look like Chris Heria's body" - well, his body might be a good choice. His face... yeah, not so much. His advices... well, as bad as his face.


    "I usually workout lats, legs, and do a few bicep exercises." - I assume you are already satisfied with your chest, delts and tris, right?


    " I've been doing this for a few months, and have considerable muscle growth, I just feel that I am not on the right track to my goal." - so you have gained considerable muscles in these months, but you are not on the right track? please do tell more!
    Lol, interesting way of giving advice, but I'll take it.

    I asked my question, because I do not know anyone interested in fitness IRL. So, I have no clue on feedback as to whether I am heading in the right direction or not.
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  4. #4
    Time is Muscle ECGordyn's Avatar
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    How tall are you?

    Building muscle takes time and consistency. Guys with ripped physiques build lots of muscle and then cut off the fat to reveal the muscle. If you try to stay too lean, then you won't give your body enough calories to build muscle, and then you'll just look underdeveloped. Don't get overweight, but be prepared to go through cycles of bulk-cut.

    Probably you need a good structured program to build muscle in the most efficient way. Check out Fierce 5, Candito Linear, Greg Nuckols, Vikings, AllPros.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  5. #5
    Han shot first! TolerantLactose's Avatar
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    You haven't said anything about your training to give a solid picture of what you're doing, only that you're doing some exercises for some body parts.

    Originally Posted by Rxxxyan View Post
    Macros;

    40% Carbs
    30% Protein
    30% Fats

    Weight; 185 pounds

    I am consuming around 1600 to 1700 calories a day;

    151 grams of carbs, 29 grams of fiber, 27 grams of sugar, 36 grams of fat, 7 grams saturated fat, 36 mg of cholesterol.
    You need to nail down your diet a lot better.

    1) Don't use percentages. It limits flexibility if you adhere to them too closely.
    2) The carb to fat grams you list is a 2:1 ratio when converted to calories and not the 4:3 ratio you have with your percent breakdown. They add up to ~900 calories, meaning you need 700 calories of protein to get to 1600 calories. That's 40% of calories, not the 30% in your breakdown.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  6. #6
    Registered User jaxqen's Avatar
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    Originally Posted by Rxxxyan View Post
    Lol, interesting way of giving advice, but I'll take it.

    I asked my question, because I do not know anyone interested in fitness IRL. So, I have no clue on feedback as to whether I am heading in the right direction or not.
    OK! English is not my primary language, but, from my understanding, you said that:
    1. in those few months you have gained considerable muscle mass. Yes or no?
    2. you feel that you are not on the right track.

    Now, my question is: why do you feel that you are not on the right track?
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  7. #7
    Registered User Rxxxyan's Avatar
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    Originally Posted by jaxqen View Post
    OK! English is not my primary language, but, from my understanding, you said that:
    1. in those few months you have gained considerable muscle mass. Yes or no?
    2. you feel that you are not on the right track.

    Now, my question is: why do you feel that you are not on the right track?
    1. Yes, considerable compared to where I was before, so it may not be considerable by your definition lol.

    2. I feel I am not on the right track, because I feel that if I am going to the gym for 4 days a week for a few months I should be pretty jacked. Maybe my expectations are inaccurate, which is why I am asking for feedback/advise.
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  8. #8
    Registered User Rxxxyan's Avatar
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    Originally Posted by TolerantLactose View Post
    You haven't said anything about your training to give a solid picture of what you're doing, only that you're doing some exercises for some body parts.



    You need to nail down your diet a lot better.

    1) Don't use percentages. It limits flexibility if you adhere to them too closely.
    2) The carb to fat grams you list is a 2:1 ratio when converted to calories and not the 4:3 ratio you have with your percent breakdown. They add up to ~900 calories, meaning you need 700 calories of protein to get to 1600 calories. That's 40% of calories, not the 30% in your breakdown.
    Can you point me to any examples like youtube videos/articles/pay programs, so I can nail down my diet better.
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  9. #9
    Registered User Rxxxyan's Avatar
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    Originally Posted by ECGordyn View Post
    How tall are you?

    Building muscle takes time and consistency. Guys with ripped physiques build lots of muscle and then cut off the fat to reveal the muscle. If you try to stay too lean, then you won't give your body enough calories to build muscle, and then you'll just look underdeveloped. Don't get overweight, but be prepared to go through cycles of bulk-cut.

    Probably you need a good structured program to build muscle in the most efficient way. Check out Fierce 5, Candito Linear, Greg Nuckols, Vikings, AllPros.
    I'm 5,11 & 185 pounds.

    Thanks for the program recommendations I'll check them out.
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  10. #10
    Registered User jaxqen's Avatar
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    Originally Posted by Rxxxyan View Post
    1. Yes, considerable compared to where I was before, so it may not be considerable by your definition lol.

    2. I feel I am not on the right track, because I feel that if I am going to the gym for 4 days a week for a few months I should be pretty jacked. Maybe my expectations are inaccurate, which is why I am asking for feedback/advise.
    No, you should not be pretty jacked.
    It takes a few years, not months, and hard work + nutrition on point.

    Brad Pitt had some decent muscle mass and very low body fat. Also, good genetics!
    Plus angles, camera shots, lights, oils and so on.


    If you are making gains, keep doing what you are doing.
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  11. #11
    Sekiro faithbrah's Avatar
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    Originally Posted by Rxxxyan View Post
    2. I feel I am not on the right track, because I feel that if I am going to the gym for 4 days a week for a few months I should be pretty jacked. Maybe my expectations are inaccurate, which is why I am asking for feedback/advise.
    if this was the case, everyone would be "pretty jacked". you can surely see some progress in a few months, but getting jacked means years of work
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  12. #12
    Registered User Rxxxyan's Avatar
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    Originally Posted by faithbrah View Post
    if this was the case, everyone would be "pretty jacked". you can surely see some progress in a few months, but getting jacked means years of work
    Nice bod man.

    Do you have a thread where you describe your meal plan/workout routine? I'd def want to emulate it.
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    Sekiro faithbrah's Avatar
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    Originally Posted by Rxxxyan View Post
    Nice bod man.

    Do you have a thread where you describe your meal plan/workout routine? I'd def want to emulate it.
    thanks! a few things i want to point out:

    1. my avi uses the best possible lighting and angle to really bring out the definition, so it's not even close to how i look "naturally". i'm probably 11-12% bf in that pic

    2. we don't really recommend meal plans here because they're not flexible enough. i personally eat pretty much anything to hit my calories as long as it doesn't leave me hungry, making sure to hit at least 110-120 grams of protein. when bulking, ~200 calorie surplus (= lean bulk)

    3. workout routine: over the journey i've done Fierce 5 Novice, Fierce 5 Upper/Lower, GreySkull LP, and currently PHUL. i'd suggest Fierce 5 Novice for a beginner.

    4. some background: i've been lifting since september 2018, bulked too eagerly and ended up having to cut for 9 months (march-december 2020) while losing strength. normally it would've been like 3 months of cutting, so in a way i wasted half a year of potential gains because i had to cut some extra fat. do not make the same mistake
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    Originally Posted by Rxxxyan View Post
    Hi,

    I am relatively new to weightlifting, and I want some advice.

    My outcome is for my body to look like Chris Heria's body or Bradd Pitt in fight club

    I like the low BF percentage look, and by low I mean around 10-13 percent range, I am not looking for a bulky look.

    I have been walking/running an hour + every other day, and lifting weights 4 days a week.

    I usually workout lats, legs, and do a few bicep exercises. I've been doing this for a few months, and have considerable muscle growth, I just feel that I am not on the right track to my goal.

    My current weight/nutrition/progress/macros

    Macros;

    40% Carbs
    30% Protein
    30% Fats

    Weight; 185 pounds

    I am consuming around 1600 to 1700 calories a day;

    151 grams of carbs, 29 grams of fiber, 27 grams of sugar, 36 grams of fat, 7 grams saturated fat, 36 mg of cholesterol.

    I am open to ANY advice that helps me move towards my goal I am a bit lost.
    Are you cutting? 1700 is what I eat to lose 1lb a week for my height.
    That day when you no longer have to photoshop your gains.
    1 kilo=2.2lbs is the only equation you'll ever need.
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
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  15. #15
    Registered User Rxxxyan's Avatar
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    Originally Posted by Animal2692 View Post
    Are you cutting? 1700 is what I eat to lose 1lb a week for my height.
    Yeah, like I said I am wanting to go for Brad Pitt body look, with very low body fat.
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