22yo beginner. Here's what I look like, here's what I wanna look like, suggest split?

[RFeyn]

This thread is now here:

http://forums.steroid.com/showthread.php?p=5138596


Advice is very much appreciated, thanks everyone.

[BigBuck6]

I dont have much time right now to make a split but start with a beginner 3 day split from Google most should be sufficient and combine it with 5 days of HIIT(Google it) for about 20 minutes a day. Keep you diet in check with complex carbohydrate and lean protein sources such as chicken and eat like a monster. You should make gains pretty quick just starting out, and remember muscle cells like to be fat so drink a lot of water!

[RFeyn]

I know what HIIT is, do you recommend this in general for anyone or is there a specific reason you suggest it to me? Thanks for the advice.

[bigslick7878]

22
6'
160lbs

I haven't been able to balance things the past couple years in college, but I've got more time now. I don't like the big look, I'd rather get something like this:

http://popseoul.files.wordpress.com/.../0826-ksw1.jpg

So there's pics of my skinny white ass attached, as well as my schedule. Please suggest a split for me. My legs are a probably a little smaller than what you would guess, so they need major work as well...

Why so skinny? It's hard to be hungry when you're stressed out all the time. I've also always eaten pretty healthy.

So please suggest:
1) A split, including exercises you think would be most important for reaching my goals.
2) Although I know what foods to eat and when after doing lots of reading here, I wonder about how much to eat based on my stats/goals and your recommended split. I was thinking 2000 cals with ~35/35/30 pro/carb/fat ratio?


Advice is very much appreciated, thanks fellas.

1) I would not be working out anymore then 3 times a week, someone with better knowledge can give you a split that is most effective.

2) 2,000 calories will get you nowhere, you need a LOT more.

[RFeyn]

1) I would not be working out anymore then 3 times a week, someone with better knowledge can give you a split that is most effective.

2) 2,000 calories will get you nowhere, you need a LOT more.

I knew 2000 seemed low for what I was eating, went back and looked at the actual calories per serving rather than just multiplying the most prominent stuff by 4 or 9. That should add ~300, I'll figure it out in a sec.

So, can you throw out an estimate for what you'd suggest?

[SuperLift]

3000-3500

[RFeyn]

Seriously??

[CMonkey]

Post your diet in the diet forum, those guys can work some magic for you in that department. As was mentioned before, 3000-3500 cals will get you started.

I personally like a 4 day split for beginners. If you can fit into your schedule, it would look something like this.

Monday: Chest/Tris
Tuesday: Legs
Wednesday: Off
Thursday: Back/Bis
Friday: Shoulders
Sat/Sun: Off

Abs 2-3 times a week.

[scotimus]

the dude you wanna look like would be lucky to be taking in 3000 cals. hes not that much bigger than you, just a lot more defined. id say that picture that guy is under 175 for sure and thats not knowing his height.

[RFeyn]

the dude you wanna look like would be lucky to be taking in 3000 cals.

That's exactly what I was thinking. I really think 2500 should be enough for someone to get to where that guy is. A big problem is my pot belly and saggy manboobs too (which I hid so well in my pics...), so I really don't wanna take in so many cals when I know they're gonna put on all kinds of fat.

My diet is attached BTW

[6ft5]

u need to find out your TDEE then sdjust your diet from there. If you keep it simple then you know what you puttin in and what it really takes to grow. Imo the best workouut with the most gaines are 1 on 1 off..

[RFeyn]

We can kill this thread, I know my split now so I'll just post this diet stuff in the diet forum.

Thanks a lot everyone.