I’m 19 almost 20. I’m 5’9” and weigh 155lbs. I’ve used callipers and my body fat is around 13%, or at least that’s what it tells me. I’m not skinny, more like slim, but not big in any way. I’ve been working out again for the past 5-6 months and I’ve gone from ~145lbs up to 155lbs. I’m currently eating 2900 calories on my workout days and around 2600-2700 on rest days. My macros are roughly 350g carbs, 85-95g fat and 150-170g protein, I say roughly because it depends on whether I workout or not.
My routine is Monday, Wednesday and Friday and I alternate workouts.
Workout 1
Incline DB 3 x 6,8,10
Flat BB 3 x 6,8,10
Military Press 3 x 6,8,10
Weighted Dips 3 x 6,8,10
Lateral Raises 3 x 10-12
DB Extensions 3 x 6,8,10
Workout 2
Squat 3 x 6,8,10
Calf Raises 3 x 15
Deadlift 3 x 5,6,8
Weighted Chin Ups/Pull Ups 3 x 6,8,10
Bent Over DB Flyes 3 x 10-12
Barbell Curls/Incline DB Curls 3 x 6,8,10
I don’t look fat at all but I carry most of what I have on the backs of my legs, lower stomach and back of my arms/shoulders. I’m a bit defined and I could bulk and still look alright but part of me constantly notices the fat on the back of my arms even though it’s not a lot. I can tell I’d look better if I dropped a few % as I feel my shoulders and chest would have more shape. Any suggestions? I know I should probably bulk as I’m still light and small, plus I’m not very strong.
Bench - 155 lbs x 5
Squat - 180 lbs x 5
Deadlift 220 lbs x 5
I’ve only been able to do squats recently as I can’t get to a gym and bought some equipment
My routine is Monday, Wednesday and Friday and I alternate workouts.
Workout 1
Incline DB 3 x 6,8,10
Flat BB 3 x 6,8,10
Military Press 3 x 6,8,10
Weighted Dips 3 x 6,8,10
Lateral Raises 3 x 10-12
DB Extensions 3 x 6,8,10
Workout 2
Squat 3 x 6,8,10
Calf Raises 3 x 15
Deadlift 3 x 5,6,8
Weighted Chin Ups/Pull Ups 3 x 6,8,10
Bent Over DB Flyes 3 x 10-12
Barbell Curls/Incline DB Curls 3 x 6,8,10
I don’t look fat at all but I carry most of what I have on the backs of my legs, lower stomach and back of my arms/shoulders. I’m a bit defined and I could bulk and still look alright but part of me constantly notices the fat on the back of my arms even though it’s not a lot. I can tell I’d look better if I dropped a few % as I feel my shoulders and chest would have more shape. Any suggestions? I know I should probably bulk as I’m still light and small, plus I’m not very strong.
Bench - 155 lbs x 5
Squat - 180 lbs x 5
Deadlift 220 lbs x 5
I’ve only been able to do squats recently as I can’t get to a gym and bought some equipment
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2KjrSzI
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