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  • Posted On: 06-11-18, 4:18 am (EDT) #1

    Which program to choose? (couldn't create thread in other categories)

    June 11, 2018, 4:18 am

    Hello there,

    Before I tell you about my current body composition, I will let you know of my lifts to get an idea about my training so far... (3 years but not all were proper)

    Deadlift 5RM 335lbs

    Squat     5RM 364lbs

    Bench    5RM 225lbs

    OHP       5RM 150lbs

    Chinups I can only perform 6-7 due to my high bodyweight (fat)

     

    Now for my height, I am 6ft tall and weigh 233lbs 18 Years old, carrying quite an amount of fat yet I look good in a shirt with relatively lean arms.


    GOAL: My goal is to cut yet maintain or even increase muscle mass in desired lacking muscle groups such as the shoulders, biceps and traps. I also quite care about my performance on the main lifts ๐Ÿ˜ƒ

  • Posted On: 06-11-18, 11:18 pm (EDT) #2

    Which program to choose? (couldn't create thread in other categories)

    June 11, 2018, 11:18 pm
    Posted by: LAGman91

    Hello there,

    Before I tell you about my current body composition, I will let you know of my lifts to get an idea about my training so far... (3 years but not all were proper)

    Deadlift 5RM 335lbs

    Squat     5RM 364lbs

    Bench    5RM 225lbs

    OHP       5RM 150lbs

    Chinups I can only perform 6-7 due to my high bodyweight (fat)

     

    Now for my height, I am 6ft tall and weigh 233lbs 18 Years old, carrying quite an amount of fat yet I look good in a shirt with relatively lean arms.


    GOAL: My goal is to cut yet maintain or even increase muscle mass in desired lacking muscle groups such as the shoulders, biceps and traps. I also quite care about my performance on the main lifts ๐Ÿ˜ƒ

    Hey man.

     

    Unfortunately if you have been training for 3 years aleady, you've probably been through quite a lot of (maybe all of) your newbie gains. Which means if you go into a cut, it's going to be very difficult to add muscle mass. You could maintain strength on your compounds while cutting by still incorporating strength training, but gaining muscle and losing fat is normally something you can only achieve as a newbie.

     

    If you're only 18, you might not want to cut yet anyway.. this is the time to stay in that surplus and make the most of your time while your hormones are pretty high.

     

    BUT, if you want to cut, it is up to you, and if you are plus 20% bodyfat then it can be worthwhile. Just make it a slow cut to avoid losing too much muscle, and make sure your protein is high - around 1.2g - 1.5g per pound of lean bodyweight. Use the calculator on the @mealplan page to get an idea of a starting point for your calories/macros.

  • Posted On: 06-12-18, 12:53 pm (EDT) #3

    Which program to choose? (couldn't create thread in other categories)

    June 12, 2018, 12:53 pm

    This was actually helpful info, but what about a program? I suppose any program that will allow me to recover while doing a slight deficit might work just to maintain?

  • Posted On: 06-12-18, 11:43 pm (EDT) #4

    Which program to choose? (couldn't create thread in other categories)

    June 12, 2018, 11:43 pm
    Posted by: LAGman91

    This was actually helpful info, but what about a program? I suppose any program that will allow me to recover while doing a slight deficit might work just to maintain?

    If your goal is to cut first, try the PPL program with a deficit. Then when you're ready to get back into a surplus, hit Cheat & Recover. You'll be burning a lot of calories with C&R, so it will help you stay lean as well (plus you can add cardio to keep it lean as well).

     

    https://muscularstrength.com/Full-Workout-Programs

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