7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
What's up Jonathan?! Those numbers are pretty impressive man, you are a strong dude for sure at 18!
So really you need to pick muscle gain or fat loss.. because you've been training for 3 years, it's going to be pretty tough for you to do both at once now.. that is unless you kind of 'wasted' the first few years with poor nutrition.
I would say 2800 calories actually seems low for a guy your size to be honest, especially if you are training 6 out of every 8 days, with cardio added in as well.
However, it does look like you're holding onto a bit of excess body fat that could be useful to trim off to actually help you build more muscle (testosterone levels are higher at a lower body fat percentage).
I'd suggest that because you're not a newbie, you maybe do a small cut first, to try and get back down to more like 13-15% body fat before you go back into a lean bulk.
Basically it comes down to what your main goal is. Also, the calculations for your macros, did you get those from the @mealplan page? And is eating 2800 calories putting you in a deficit or surplus?
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7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
Yeah man you can use the calculator on the @mealplan page to get an idea of what your numbers should be for your fat loss goal. To be honest your macros look pretty good, it would just be a case of figuring out roughly how many calories you need as well, which the calculator will help with.
Might be a good idea to drop the carbs a little bit, to more like 180g, and then back to about 150g on rest days to help with fat loss too. But like I say, use the calculator and then post your numbers here and we will help you adjust them!
And yes you can post an overview of your program here if you like for us to take a look at as well - you're not following any of the programs on the site? Cheat & Recover was just released this week! https://muscularstrength.com/Full-Workout-Programs
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73 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: June 6, 2013
Posted
I was thinking a slight carb adjustment would be good also if your looking to cut.
Remember, not all foods are made the same. A food may help you hit your macros, but not help you at all in your goals. This video can be a really big help in explaining it better than I can. Over the years I've appreciated this video more. Lean proteins and complex carbs are your friend. It's much bigger than just eating veggies with all meals. Best of luck!!
I'm 27, I'm male, I'm trying to maintain a healthy but nice physique. I weigh about 195, 6'0
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