Teen Comp

[CoMarsh]

Hello guys, Im 18 and from Australia. Im Planning on competing next year, i'd like some advices from people. If I should go for a cycle or not. If so what should I do? If not what else should I do. Cause this will be my first competition and in teenage catergory, im looking to get big. I've been bodybuilding for almost 2 years now and can see progress but can't see any weight gain. e.g. muscles are bigger, but can't see any weight changes.

[terraj]

No cycle for you Bro!

You have not been bodybuilding for 2 years....as you have said your body has not grown, therefore you have not been bodybuilding.

If you eat right at your age you will grow fast, trust me on this one.

One of issues about you doing a cycle at this stage, is that without a base of natty muscle you will lose most of your gains not long after ening your cycle.


Please post your daily diet, break it down for us.....

[CoMarsh]

Bulking phase will be around 2600 calories.
Meal 1: Oatmeal, protein shake
Meal 2: tuna, Cous cous, 45g protein and 75g carbs 16g fat from sunflower oil
Meal 3: Protein shake, 2 bannas
Meal 4: tuna, Cous cous
Meal 5: Chicken breast, cous cous
Meal 6: Cottage cheese and protein shake

Cutting Phase will be at around 1700 calories 500 calories deficit
Meal 1: Oatmeal, Protein Shake
Meal 2: protein shake
Meal 3: tuna, cous cous
Meal 4: tuna, cous cous
Meal 5: Kangaroo and cous cous
Meal 6: protein shake and cottage cheese

At the moment im just gonna cut up first, get my Bf till 10% then have a clean bulk again so that I could see if I gain weight or not, or if any changes.

Not really saying that my body has not grow but I can only see changes when I look in the mirror, for my legs, back, tricep, back, except for my chest i've only seen little change for it. Cause before I started weight lifting I did alot of push ups and have got a bigger chest than average. For chest I do alot of bench press, pec flys, dips, incline bench press, trying to get a full range of motion for more muscle recruitment and tear.

[terraj]

Whats your height and weight?

So you have not ran this diet? It's your planned diet?

Do you know what the marcos are on that diet? You need to know...


Drop the shakes, add eggs for breaky, use a shake for PWO. I don't really like Cous cous as carb source, I do like brown rice, sweet potato and even brown pasta. At your age, I would be eating lots of red meat when bulking.
Tuna is good for cutting.

[CoMarsh]

im 160 pounds
5 foot 7 inches pretty short (171 cm)
Im not completely sure about my body fat %
im of chinese ethnic which may show why I build muscle slower, cause of my genetics.
This isn't my planned meal, this is what I did for a few months as bulking stage
I have no idea what macros are.
would you reckon it would be a good idea to cut up then go bulk to see how well I progress? cause when cut and less weight u'd need less calories to bulk up just 200 over BMR

[terraj]

im 160 pounds
5 foot 7 inches pretty short (171 cm)
Im not completely sure about my body fat %
im of chinese ethnic which may show why I build muscle slower, cause of my genetics.
This isn't my planned meal, this is what I did for a few months as bulking stage
I have no idea what macros are.
would you reckon it would be a good idea to cut up then go bulk to see how well I progress? cause when cut and less weight u'd need less calories to bulk up just 200 over BMR

Macros are the break down of the foods into carbs,fats and proteins. There is site called Fitday.com, join it you will be able to break your diet down to macros.

At 5'7" and 160 I would say that is pretty safe for you to be bulking. In fact forget about the whole cutting and bulking shit Bro, just eat, lift and grow.

I live in asia, and I know shits loads of boys that carry thick muscle, and been asian they have the small waists and joints whcih make them look even better. So don't make excuses.

[CoMarsh]

Yeah fair enough. the thing is I plan on competing next year. Im just starting the cutting phase for the first time. cut up and yeah get ready for comp if possible. after than Bulk like crazy. Im trying to go for my max genetics but im not completely sure what I might be doing wrong. i've been told that I look fairly big for an asian in australia and all. Im just trying to see if I could get to my maximum and then probably do a few cycles and compete more. Cause i've been put down by my parents and all that,aswell as other peeps saying that my genetics won't let me compete. Im also looking to see if cycle of hgh is available cause I feel very short with my height, everyone around me seems to be taller or as tall, especially the girls.

[terraj]

Never listen to peeps who don't have the balls to achieve.

Your catch phase should be - conceive believe and achieve.

I don't see how you can be 5'7" 160 and starting to cut, feel free to post a pic.

HGH won't help you grow at your age.

[CoMarsh]

well i'll take some and post them up soon. But im just tired of people calling me obese and all that. like I have trouble seeing real progress in my body. which is why I wanna see how cycles could help me. I strive to see the progress faster and that. at the moment I can only go to the gym twice a week, I do 40 minutes legs, 40 min back,bicep,delts, 40 min chest,tricep. I've been doing 8 reps of 3 sets with heavy weights and all that. constantly going till failure and doing extra suppersets, or negative reps, or strip sets. All i can see is very little size, but I don't put on weight.
Right now I am trying out 5*5
able to do
5 reps of 85kg bench press
100kg squats
280kg leg press
and for the other missing muscle I didn't mention its kinda fuzzy about the weight, due to the gym having too little weight and me needing to add dumbells on the machines to make it heavier.

P.s. will post the pics up tmmrw. hope i get some info off ya.

[CMB]

well i'll take some and post them up soon. But im just tired of people calling me obese and all that. like I have trouble seeing real progress in my body. which is why I wanna see how cycles could help me. I strive to see the progress faster and that. at the moment I can only go to the gym twice a week, I do 40 minutes legs, 40 min back,bicep,delts, 40 min chest,tricep. I've been doing 8 reps of 3 sets with heavy weights and all that. constantly going till failure and doing extra suppersets, or negative reps, or strip sets. All i can see is very little size, but I don't put on weight.
Right now I am trying out 5*5
able to do
5 reps of 85kg bench press
100kg squats
280kg leg press
and for the other missing muscle I didn't mention its kinda fuzzy about the weight, due to the gym having too little weight and me needing to add dumbells on the machines to make it heavier.

P.s. will post the pics up tmmrw. hope i get some info off ya.

5'7 is actually pretty tall for an Asian (seriously). Nobody should be cycling if they can only go to the gym twice a week. I've NEVER heard of a bodybuilder only working out twice a week. That really might be the problem why you aren't growing. That workout regime needs help ASAP.

Why can you only go twice a week?

EDIT: that sounds like the shittiest gym ive ever heard of. get your ass to a place where you can actually lift 4+ days a week.

[CoMarsh]

Well first of all its a school gym, secondly I don't have the $ for other gyms. I was thinking of getting more serious next year when im in uni, cause i'd have more free time to go to gym and all that. 5 feet 7 inches isn't tall to me thats the thing. I wouldn't mind being 6 foot haha. But yeah the taller you are the more muscle length your bound to have, therefore more bigger muscle in the genetic limit. e.g. my arms are only 13.5 inches, chest is 40 inches, if I was taller i'd have bigger arms and chest to start with.

[CMB]

Well im only 5'8 and thats somewhat average here in the usa and IMO it is beneficial in body building. I can weight 240 and another 6'2 guy can weight 260 but we have the same build, just not the height. It makes you look bulkier than you are. and if you were taller you would have even smaller arms and chest! it stretches you out more if you know what I mean.

[CoMarsh]

im 1cm shy of 5 foot 8, fair enough.. but it isn't average in Australia. I was told by the docters that a taller person will have more muscle length and bulk compared to a shorterone. it wouldnt make sense to have it all stretched cause that means the leverage for arms and legs will be weak.

Anyways I've made a decision to cut down till 10% bodyfat first, then i'll start bulking up. cause If I do bulk up now it will take longer to lose the body fat for comp without losing muscle mass.

Btw id like to know how much calories in excess would be good for bulking per week and the ratio for different macronutrients. And what would be a good deficit per day to lose fat without losing muscle. Knowing that it is needed to lose 3500 calroies to lose 1 pound of fat but is there a faster way without losing muscle mass?

[CMB]

im 1cm shy of 5 foot 8, fair enough.. but it isn't average in Australia. I was told by the docters that a taller person will have more muscle length and bulk compared to a shorterone. it wouldnt make sense to have it all stretched cause that means the leverage for arms and legs will be weak.

Anyways I've made a decision to cut down till 10% bodyfat first, then i'll start bulking up. cause If I do bulk up now it will take longer to lose the body fat for comp without losing muscle mass.

1. Btw id like to know how much calories in excess would be good for bulking per week and the --- 2. ratio for different macronutrients.--- 3. And what would be a good deficit per day to lose fat without losing muscle. --- 4. Knowing that it is needed to lose 3500 calroies to lose 1 pound of fat but is there a faster way without losing muscle mass?

1. For some people gaining weight only takes 500 surplus calories. I recommend at least 500-1000.

2. I recommend having 3-5 grams of carbs per pound of body weight and at least 1 gram of protein per pound of body weight (really, you should have more). And I just keep my fat below 100g per day.

3. 500 calories and up the cardio. Still maintain 1g per body pound to prevent muscle loss.

4. Do 30 min of low intensity cardio in the mourning on an empty stomach. Best way to loose fat in my opinion and experience. Fireguy (another member on this board) could advise you better than I could on where your heart rate should be for fat loss.

These are really diet questions and should be posted in the diet section but I don't have a problem helping you out buddy. Any other questions PM me.

[CoMarsh]

Haha alrite thanks, I'll post on nutrition for some advices. Thanks for everything.