Greeneyes
The World Isn't Ready
- Joined
- Apr 27, 2011
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- 1,354
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If you're looking to gain muscle, you'll have to accept you'll put on a bit of BF too. It just goes with the territory, unless you're diet is amazing, because fundamentally, you need more calories to build muscle.
As to protein powders, provided you have a diet that gives you enough protein, you shouldn't really need it but, if you're desperate, every little helps.
In regards to creatine, I think it would be better to leave it a couple weeks.
In terms of training, I always go for isolated days, so I have a leg day, chest day, back day, shoulders day. I vastly prefer it to full body, I'm able to build faster doing it and really concentrate on the targeted areas.
What weight and rough bf are you, and what would you like to be?
Well I'm 5'10 with a medium frame, maybe slightly towards the large side of medium and I'm quite muscular naturally and athletic. My weight when in decent shape has been between 12 stone 6 pounds and 13 stone 4 (174-186 lbs) depending on muscle size and body fat. I'm currently 13 stone 8 pounds (190 lbs) roughly and have at least 10 lbs of fat to shift, maybe a little more. I'm looking at getting to around 13 stone 182 lbs.
Then from that point I can look at my body fat and muscle size and maybe then reduce or increase one or the other. From past experience my chest, arms and legs have always grown fast and I've been strong in those areas, and I think I may have neglected my upper back/traps and side and rear delts a little, although my lats and back width/thickness was good.
I don't want to be too bulky, just good symmetry and overall fitness and health. The only thing is that I had shoulder repair surgery which has visibly altered my right trap and deltoid positions, so I will have to see if I can get some balance there somehow. I'm not sure how the right shoulder/traps area will respond and grow yet so that will be fun seeing how that goes.
It's like starting from scratch again really and being a bit older now wont help things I suppose. I'll just have to see it as a challenge and remember to be patient as I can be quite hard on myself if I'm not great at something.
Thanks for the advice Llama, any suggestions or ideas from you guys is appreciated