Current Stats
Age: 16
Weight: 150
Height: 5'9"
Bench (not max): 150
Here's a short history on my working out career: Joined a gym this past summer for the first time with the attempt to try to get a six pack (I was around 145 pounds at the time). I mixed a hypo-caloric diet with 25 minutes of running/jogging a day, light lifting, and lots of crunches. However, after a few months I wasn't getting the results I was looking for and weighed around 130 pounds. This whole workout routine stopped completely when I read this article from T-Nation: Testosterone Nation - The Anti-Skinny Fat Manifesto
After reading that article, my goal was changed from getting a six-pack to getting a lot more muscle mass. I completely revised my routine and went on a "bulking-phase" that is so popular on these boards. I coupled this w/ no cardio exercises and heavy lifting to try to get bigger (goal was to be 170 pounds by this summer). I seemed to be making progress. At the start of this routine, I was benching around 120ish, and now after 4-5 months I'm doing around 150 (though a lot of that gain might be psychological). After 4-5 months my body weight went from 130 to 150 pounds, which is probably way too fast of a gain for that short of time. I must admit, that I didn't eat healthily all the time during this bulking process and it gradually got worse as time passed.
I just read this article from T-Nation: Testosterone Nation - The Truth About Bulking . Which was a great read for me. Though I never really went on an all-you-can-eat bulk, this article encouraged me to eat better and gave me a new goal of 10% body fat or less.
After reading that last article, I have revised my routine and diet a little bit. I'll be doing HIIT cardio exercises 3 days a week, with the same lifting routine which is 3 days per week.
So here I am now, in need of your suggestions on getting a lot of lean muscle mass and trying to maintain or go under 10% body fat (right now my scale says im around 13-15% bf). Don't get me wrong, I dont want to be skinny I just want to be well defined pretty strong. Do you think my addition of HIIT will do this?
FINALLY, here are my pics:
The first three are at the beginning of the "bulking" phase I was talking about. The last two are after the bulking phase.
View attachment 1464
View attachment 1465
View attachment 1466
View attachment 1467
View attachment 1468
Sorry for the semi-long read. Any help is GREATLY appreciated. Thanks!!!
Age: 16
Weight: 150
Height: 5'9"
Bench (not max): 150
Here's a short history on my working out career: Joined a gym this past summer for the first time with the attempt to try to get a six pack (I was around 145 pounds at the time). I mixed a hypo-caloric diet with 25 minutes of running/jogging a day, light lifting, and lots of crunches. However, after a few months I wasn't getting the results I was looking for and weighed around 130 pounds. This whole workout routine stopped completely when I read this article from T-Nation: Testosterone Nation - The Anti-Skinny Fat Manifesto
After reading that article, my goal was changed from getting a six-pack to getting a lot more muscle mass. I completely revised my routine and went on a "bulking-phase" that is so popular on these boards. I coupled this w/ no cardio exercises and heavy lifting to try to get bigger (goal was to be 170 pounds by this summer). I seemed to be making progress. At the start of this routine, I was benching around 120ish, and now after 4-5 months I'm doing around 150 (though a lot of that gain might be psychological). After 4-5 months my body weight went from 130 to 150 pounds, which is probably way too fast of a gain for that short of time. I must admit, that I didn't eat healthily all the time during this bulking process and it gradually got worse as time passed.
I just read this article from T-Nation: Testosterone Nation - The Truth About Bulking . Which was a great read for me. Though I never really went on an all-you-can-eat bulk, this article encouraged me to eat better and gave me a new goal of 10% body fat or less.
After reading that last article, I have revised my routine and diet a little bit. I'll be doing HIIT cardio exercises 3 days a week, with the same lifting routine which is 3 days per week.
So here I am now, in need of your suggestions on getting a lot of lean muscle mass and trying to maintain or go under 10% body fat (right now my scale says im around 13-15% bf). Don't get me wrong, I dont want to be skinny I just want to be well defined pretty strong. Do you think my addition of HIIT will do this?
FINALLY, here are my pics:
The first three are at the beginning of the "bulking" phase I was talking about. The last two are after the bulking phase.
View attachment 1464
View attachment 1465
View attachment 1466
View attachment 1467
View attachment 1468
Sorry for the semi-long read. Any help is GREATLY appreciated. Thanks!!!
