Hey, i am kinda new to training (at least training with purpose).
im 17,about 20% bodyfat(Navy calc) but i think have more lower bodyfat. My waist is 32-33 im 173cm and weigh about 73kg. My goals are aesthetics and getting stronger (i dont want to compete and i dont need to become REALLY strong). I am making this post because im not sure what to do, imo i dont have a lot of muscle mass to look good lean, i want to loose weight and i already lost -7kg with help of the to be a beast article, what do you guys think i should do? I train 3 days a week and go to boxing 1-2 days a week.
Hi Hman,
With you saying specifically that you want to work on both strength and aesthetics it would seem like the Powerbuilding program would be a good fit as it tries to balance strength training with hypertrophy. You want to stick towards the BBM teams recommendations and add no more than 2 lbs (.9kgs) or so per month while bulking to reduce fat gained and continue monitoring your waist measurement to ensure it doesn’t go up to the danger zone. I’ve spent a good amount of time on more strength oriented stuff and am really enjoying the Hypertrophy programming right now as a change of pace so that may be something to keep in mind. After a while focusing on Hypertrophy, I will probably move back to a more Strength oriented to work on the muscle I’ve added which is another viable option for working on both your goals. You did also mention you’re somewhat new to training so you may be a good candidate for the Beginner Program if you don’t a strong, organized training history.
Hopefully that is somewhat helpful.
I would recommend the beginner proscription since you are new to training. That way it gives you a feel for RPE and how they BBM crew generally programs.
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At 17 you should be oozing testosterone for at least the next five years. You will never have this window again. Take advantage of it, get in there and smash the weights using whatever (reputable) program you prefer. ‘Aesthetics’ will be better served by adding weight to the bar and getting jacked. Skinny guys with abs are a dime a dozen. Nobody cares.
Christ, what many of us would give to be 17 again and know what we know now about diet and training…
I agree with Dave_E and BobbyD, but your priorities are what you set them to be. Beyond training, getting bigger and stronger requires gaining weight. You’ve already read TBaB (I also highly recommend 7 rules for optimizing protein intake).
Unless you are particularly blessed, or really, really work hard tracking those macros and train/program really well (which probably means also shelling $ out to a great coach), the aesthetic goals of getting big, and getting lean are in conflict with each other. Which is why many trainees go through cut/bulk cycles.
I recommend determining a range of waist sizes acceptable for you while pursuing your goals. For me, I once bulked up to 36" and have since decided that I never want to go above 34, but cutting below 32" never seems to work for me. You may prioritize leanness differently (up or down) than I do (I’ve seen Jordan recommend not going beyond 36-37" while bulking for health reasons) and that’s your choice.
Oh, and the guys in the gym will care more about how much your bench is than the ladies on the beach, and honestly the same is probably true for your abs. Big guns, bolder shoulders, not having NADS (no ass disease), or a spare tire, those things are noticeable to the ladies.
Your advice is exactly what jordan recommended