Abs not showing?!

[Beach_Body]

Yep so would this lean bulk be good to drop body fat or should i just cut? I was told that im around 15% but i have no accurate stats an i guess i want to be at around 10%

[Celorza]

Yep so would this lean bulk be good to drop body fat or should i just cut? I was told that im around 15% but i have no accurate stats an i guess i want to be at around 10%

Lean Bulks don't cut fat...they build muscle and ideally gain you NO fat. Trust me, at 10% with your weight and size you would look skinny rather than lean. Pack some muscle, your body will recomposition nicely along the way by being that young.

Google Starting Strength it is a training program for beginners. Or you can also google 5x5. I would recommend you start with SS anyways so you learn proper form and the basic compound movements.

[Beach_Body]

Alright so i should stay at 15%? An ive been doing p90x thats how i lost all the weight i had but i guess i should veer more towards heavy lifting?!

[Celorza]

Alright so i should stay at 15%? An ive been doing p90x thats how i lost all the weight i had but i guess i should veer more towards heavy lifting?!

Please do so...and no matter what...Stay away from CrossFit people...-This is just My personal opinion, I just think they only set you up for joint damage...and well many other bad consequences...

[Beach_Body]

Please do so...and no matter what...Stay away from CrossFit people...-This is just My personal opinion, I just think they only set you up for joint damage...and well many other bad consequences...

Alright ill stop that and start just plain lifting! Thanks again for all the help!

[Celorza]

Alright ill stop that and start just plain lifting! Thanks again for all the help!

And do cardio too.

[NYiron]

Alright so i should stay at 15%? An ive been doing p90x thats how i lost all the weight i had but i guess i should veer more towards heavy lifting?!

Find people you can trust and who have knowledge on the subject. Preferably this would be someone with an education in kinesiology, exercise physiology, etc. Then, ask them as many questions as they will possibly allow. Ask about everything but most importantly form, have yours critiqued and always be open to suggestions, with good reason. Soak it all up like a sponge, get some books on proven programs, read articles and studies. Take in as much knowledge as you possibly can. I will say this though and head this warning, there is a lot of bullsh*t out there. People will want you to do this and do that, thats why you need someone you can trust and if the information you are receiving isn't grounded in science it isn't worth a thing. And please do not listen to your buddies about "oh this supplement, oh this exercise" stick to the basics get your diet in check and work the old school time tested lifts they will never fail you.

[Beach_Body]

Yeah i do lot of cardio! Run/bike everyday and rugby practice for 2 1/2hrs every other day!

[Beach_Body]

Find people you can trust and who has knowledge on the subject. Preferably this would be someone with an education in kinesiology, exercise physiology, etc. Then, ask them as many questions as they will possibly allow. Ask about everything but most importantly form, have yours critiqued and always be open to suggestions, with good reason. Soak it all up like a sponge, get some books on proven programs, read articles and studies. Take in as much knowledge as you possibly can. I will say this though and head this warning, there is a lot of bullsh*t out there. People will want you to do this and do that, thats why you need someone you can trust and if the information you are receiving isn't grounded in science it is worth a thing. And please do not listen to your buddies about "oh this supplement, oh this exercise" stick to the basics get your diet in check and work the old school time tested lifts they will never fail you.

Seems legit thanks bro!

[NYiron]

Seems legit thanks bro!

No problem. Good luck, I envy you just starting out. Welcome to the iron lifestyle once its got you it never lets go. Enjoy the ride kid your in for quite an experience. Never lose sight of your goals no matter what happens, keep moving forward.

[Beach_Body]

No problem. Good luck, I envy you just starting out. Welcome to the iron lifestyle once its got you it never lets go. Enjoy the ride kid your in for quite an experience. Never lose sight of your goals no matter what happens, keep moving forward.

Thanks man and its true! Its something that you dont want to leave lol

[benmayro]

You got to build yourself up bud, you are young like me and we can gain muscle way quicker than. most people. Cel gave you some great advice with your diet so make sure not to brush off his advice because you will regret it. You should start a simple but effective workout progran 5x5 or 5/3/1 and make sure to research, learn and research some more. DO NOT GET CAUGHT UP DOING BEACH MUSCLES!! shredded abs on a skinny guy is like nice tits on a fat girl. Compound lifts are god, learn proper technique and dont go to heavy untill form is great! Supplements are useless and dumb without a good base, routine and diet. If you sleep big, eat big and lift big; your will be amaze at the results

[Jiigzz]

You got to build yourself up bud, you are young like me and we can gain muscle way quicker than. most people. Cel gave you some great advice with your diet so make sure not to brush off his advice because you will regret it. You should start a simple but effective workout progran 5x5 or 5/3/1 and make sure to research, learn and research some more. DO NOT GET CAUGHT UP DOING BEACH MUSCLES!! shredded abs on a skinny guy is like nice tits on a fat girl. Compound lifts are god, learn proper technique and dont go to heavy untill form is great! Supplements are useless and dumb without a good base, routine and diet. If you sleep big, eat big and lift big; your will be amaze at the results

I second this. Because I also see that underneath NYiron posted about who you should trust; and Cel is one of those people. That being said, BMR is only an estimate (and tbh calculator estimates are not accurate BMR calculations, because not all tissue is metabolically active; and especially if were are only estimating BF%). Its more of an RMR estimate , and also BMR doesnt include any exercise you do or the thermic effect of food, so be sure to add in the calories when you are exercising. BMR isnt your calorie maintainence, only what your body uses at rest to sustain life (metabolic things, heart rate, breathing, kidney function etc. etc.) so when you workout hard over this BMR, perhaps >1000kcals of extra work and you only eat at BMR levels, then you WILL drop weight without GAINING.

Estimate how much work your doing on top of BMR then add in +500kcals on top of this to bulk.

[MM11]

Heavy compound lifts. Oly lifts.

Don't avoid cross fit, don't get to sucked into it. Your not a body builder and a lot of crossfit will transfer to improved athletic performance.

I wouldn't worry about your bf. The fact that you lost that much off p90x means when you start really training you'll lean out and grow. Being young has it's perks.

Eat a lot of protein, I strongly recommend counting calories for a while. This requires weighing food... I can easily eye out 8oz of chicken, not guess. Because I used a food scale for years.

Rugby is a lot of running. Avoid dead lifts close to games or contact practices. Cleans will be your beat friend. Do them heavy. Your a back I'm guessing?

[Celorza]

I second this. Because I also see that underneath NYiron posted about who you should trust; and Cel is one of those people. That being said, BMR is only an estimate (and tbh calculator estimates are not accurate BMR calculations, because not all tissue is metabolically active; and especially if were are only estimating BF%). Its more of an RMR estimate , and also BMR doesnt include any exercise you do or the thermic effect of food, so be sure to add in the calories when you are exercising. BMR isnt your calorie maintainence, only what your body uses at rest to sustain life (metabolic things, heart rate, breathing, kidney function etc. etc.) so when you workout hard over this BMR, perhaps >1000kcals of extra work and you only eat at BMR levels, then you WILL drop weight without GAINING.

Estimate how much work your doing on top of BMR then add in +500kcals on top of this to bulk.

I don't get your post, I proposed him to work over his TDEE not BMR , which is still only an estimate of the energy needed to maintain, hence I added the info of creating a surplus with the ratios for the essential macro nutrients. Also mentioned he has to keep increasing kCalories and from where actually (carbs and to adjust prot and fat effectively for the new weights). Again since it is all an estimate he has to try it out and keep track to find his TDEE (maintenance level) accurately and this adjust the amount of carbs needed to create a surplus. Again, prot and fats are essentially weight dependent and cabs are dependent upon kCalories needed for a surplus or maintenance.

Can I ask, where you saying I am the kinda people NY advised him against or for? Just wondering because I didn't pay much attention to his post.

[Jiigzz]

I don't get your post, I proposed him to work over his TDEE not BMR , which is still only an estimate of the energy needed to maintain, hence I added the info of creating a surplus with the ratios for the essential macro nutrients. Also mentioned he has to keep increasing kCalories and from where actually (carbs and to adjust prot and fat effectively for the new weights). Again since it is all an estimate he has to try it out and keep track to find his TDEE (maintenance level) accurately and this adjust the amount of carbs needed to create a surplus. Again, prot and fats are essentially weight dependent and cabs are dependent upon kCalories needed for a surplus or maintenance.

Can I ask, where you saying I am the kinda people NY advised him against or for? Just wondering because I didn't pay much attention to his post.

Haha, no. I meant your one of the people whose advice he should trust. From what NYiron said, it just seemed like it could be misinterpreted and discrediting your advice, which i'm sure wasn't the intention, just the way I read it.

And, I wasn't proposing that you advised him wrong; I was explaining to him what BMR was and that this shouldnt be confused with TDEE, because ive read a few times in the past here people getting confused between the two and relying on calculators that estimate BMR and thinking this their calorie maintainece.

Wasn't taking a dig at you in any form; any person on this forum knows you give sound advice.

[Celorza]

Haha, no. I meant your one of the people whose advice he should trust. From what NYiron said, it just seemed like it could be misinterpreted and discrediting your advice, which i'm sure wasn't the intention, just the way I read it.

And, I wasn't proposing that you advised him wrong; I was explaining to him what BMR was and that this shouldnt be confused with TDEE, because ive read a few times in the past here people getting confused between the two and relying on calculators that estimate BMR and thinking this their calorie maintainece.

Wasn't taking a dig at you in any form; any person on this forum knows you give sound advice.

Thanks for the kind words haha...Sorry I just really didn't get it at first. I did think NY was trying to discredit me, but reading him write in another thread: "If you don't eat dirty on a bulk you wont put on size" puts me at ease of having made a mistake here hehe.
All I intend is to help out, although we all know this are just essential guidelines and standards, OP has to find out what works BEST for him, and has to have the usual trial and error to find his Maintenance level and to start molding his diet around it. We all do , but a bit of help and pointers of where to start always help I guess!!

That said, what Beny said is also true and I told him so too...He is too young to need or take supplements, and even at higher ages, for body composition its 99% diet+training+rest and only 1% supplementation IMO.

[Jiigzz]

Thanks for the kind words haha...Sorry I just really didn't get it at first. I did think NY was trying to discredit me, but reading him write in another thread: "If you don't eat dirty on a bulk you wont put on size" puts me at ease of having made a mistake here hehe.
All I intend is to help out, although we all know this are just essential guidelines and standards, OP has to find out what works BEST for him, and has to have the usual trial and error to find his Maintenance level and to start molding his diet around it. We all do , but a bit of help and pointers of where to start always help I guess!!

That said, what Beny said is also true and I told him so too...He is too young to need or take supplements, and even at higher ages, for body composition its 99% diet+training+rest and only 1% supplementation IMO.

Yeah it seemed that way too me; but tbh your rep power speaks for itself haha. The way I worded my post was a bit poor, I was just explaining the difference between TDEE and BMR, as i'm sure he will come across both terms and may assume they mean the same thing. So if he came across BMR he would know what to do and how to interpret it.

Hopefully that clears it up haha. And yeah I def agree, a supplement is just that, a supplement. And should only be used (imo) when macros cannot be hit through eating foods or if you are restricting a food type (i.e. a vegetarian who may need protein or iron etc because they dont eat meat).

[Beach_Body]

Heavy compound lifts. Oly lifts.

Don't avoid cross fit, don't get to sucked into it. Your not a body builder and a lot of crossfit will transfer to improved athletic performance.

I wouldn't worry about your bf. The fact that you lost that much off p90x means when you start really training you'll lean out and grow. Being young has it's perks.

Eat a lot of protein, I strongly recommend counting calories for a while. This requires weighing food... I can easily eye out 8oz of chicken, not guess. Because I used a food scale for years.

Rugby is a lot of running. Avoid dead lifts close to games or contact practices. Cleans will be your beat friend. Do them heavy. Your a back I'm guessing?

Ok thats good to hear! Yeah definitaly a back lol

[Beach_Body]

Thanks cel and everyone else, got more than i thought! And yeah im an outside center