szygiel
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So here's the deal...
22 yrs old
5 10
145-150lbs (currently 148)
best guess 9-11% body fat
The Goal...
Looking to get to and maintain 153-157 by end of the year without taking too many supplements, and I cant stress this point enough, no creatine (just a personal pref)
Ive played soccer all my life and still do, so cardio has never been a problem. I am very happy with my strength to weight ratio, and probably 80% satisfied with how I look in terms of tone (will post picture soon).
So the challenge for me is actually putting on that weight, most I've ever weighed is 153 and that was at end of my senior year of college, so we're all well aware of where that weight came from. 2 weeks later I was down to 143 because I started running.
Current regiment consists of lifting 3-4 days a week, cardio the same, but again, most cardio is done through soccer 2-4 days a week, I'll run or ride the bike if I have a static week for soccer.
I usually lift the following muscle groups together-
Mon - Chest
Tues - Bi's
Wed - OFF
Thurs - Shoulders/Tris
Fri or Sat - Back
Sunday - OFF
Notice that I do not lift legs, I've never lifted legs as I've feared losing speed in soccer, which being 5 10, 148, small framed is clearly my advantage over others who are 30-40lbs bigger than me on the field.
My best guess is incorporating a leg day into my regiment would be very beneficial as I'll more than likely gain a majority of my target 7-10 lbs through growing my leg muscle mass.
Current eating habits/Supplements...
Being a small framed 5 10 148lb fella (through extensive research on the web) I should be consuming roughly 2800-3000 calories a day in order to maintain, and an additional 500 to gain. Honestly that is tough for me to do as I work (just like tons of others) in an office 8-11hrs a day. I've done a fair amount of research on the foods that yield highest protein amounts, best carbs to consume, etc. and in addition to that I was taking WPI (all the whey) on a regular basis, typically just once a day. Today I moved the the whey protein blend instead and am also trying out NO2 capsules to see if they produce results.
So for anyone who actually read all of this, I'd hope some of you did, please offer some advice in terms of achieving my goal...reiterated below...
Current - 5 10, 148lbs, 9-11% body fat
Year End Goal - 5 10, 155lbs, 7-9% body fat
WITHOUT TAKING CREATINE, and keeping the supplements to a minimum (I'm already hesitant to take these NO2 pills)...what does everyone think?
Appreciate the help.
-Stefan
22 yrs old
5 10
145-150lbs (currently 148)
best guess 9-11% body fat
The Goal...
Looking to get to and maintain 153-157 by end of the year without taking too many supplements, and I cant stress this point enough, no creatine (just a personal pref)
Ive played soccer all my life and still do, so cardio has never been a problem. I am very happy with my strength to weight ratio, and probably 80% satisfied with how I look in terms of tone (will post picture soon).
So the challenge for me is actually putting on that weight, most I've ever weighed is 153 and that was at end of my senior year of college, so we're all well aware of where that weight came from. 2 weeks later I was down to 143 because I started running.
Current regiment consists of lifting 3-4 days a week, cardio the same, but again, most cardio is done through soccer 2-4 days a week, I'll run or ride the bike if I have a static week for soccer.
I usually lift the following muscle groups together-
Mon - Chest
Tues - Bi's
Wed - OFF
Thurs - Shoulders/Tris
Fri or Sat - Back
Sunday - OFF
Notice that I do not lift legs, I've never lifted legs as I've feared losing speed in soccer, which being 5 10, 148, small framed is clearly my advantage over others who are 30-40lbs bigger than me on the field.
My best guess is incorporating a leg day into my regiment would be very beneficial as I'll more than likely gain a majority of my target 7-10 lbs through growing my leg muscle mass.
Current eating habits/Supplements...
Being a small framed 5 10 148lb fella (through extensive research on the web) I should be consuming roughly 2800-3000 calories a day in order to maintain, and an additional 500 to gain. Honestly that is tough for me to do as I work (just like tons of others) in an office 8-11hrs a day. I've done a fair amount of research on the foods that yield highest protein amounts, best carbs to consume, etc. and in addition to that I was taking WPI (all the whey) on a regular basis, typically just once a day. Today I moved the the whey protein blend instead and am also trying out NO2 capsules to see if they produce results.
So for anyone who actually read all of this, I'd hope some of you did, please offer some advice in terms of achieving my goal...reiterated below...
Current - 5 10, 148lbs, 9-11% body fat
Year End Goal - 5 10, 155lbs, 7-9% body fat
WITHOUT TAKING CREATINE, and keeping the supplements to a minimum (I'm already hesitant to take these NO2 pills)...what does everyone think?
Appreciate the help.
-Stefan