I’m 5’9”, 150lbs, ~14% bf (just a guess)
I’ve been running a PPL for over 6 months now. Making good progress with my lifts. I was cutting for a while but just starting to bulk the past couple months. I’m noticing more fat around my belly and I’m not sure if I should just stick it out or not to gain more muscle.
What should I do? I just want to look good naked primarily, but also get stronger.
RedEyeBlackEye1 5y ago
CLEAN bulk.
1) Try cycling your carbs around your workouts. Only eat carbs pre workout, then stay VERY low carb 99% of the day. That way your body is in a near ketogenic state constantly and COMPLETELY OBLITERATES ANY CARB you eat during the workout. Bonus! The carbs help give you better workout, which induces MORE GAINS.
2) Also, make sure you're NOT eating more than 500 calories over maintenance. You body CANNOT build but so much muscle at a time, EXTRA CALORIES WILL BECOME STORED BODY FAT(and that's the story of how I got my powerlifting gut). If not sure, then calculate your BMR, multiply by your estimated activity level. Now add 500 calories to THAT number. Make sure you get close to 1gram of protein per pound of bodyweight.
PRO TIP:
Do 5-10 sets per exercise, train with DROPSETS til Failure, and do isometric chest and triceps squeezes after EVERY SET. The contractions and mind-muscle connection will be "interesting". WARNING! You will see hypertrophy and strength gains the likes of which you've never seen before, OP.
zalhnaatkrhgjunkxw 5y ago
Interesting about the carbs tip. Thanks
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iBuqX 5y ago
Eat at maintenance, do a strength focused full body workout 3 times a week (GSLP, Alphadestiny Novice etc.) and do cardio on your off days.
You still look like a beginner to me and I personally think PPL isn't optimal for beginners. Don't get me wrong it can be a great program, but beginners benefit a lot more from higher frequency full body splits in my experience.
zalhnaatkrhgjunkxw 5y ago
Why maintenance?
PCM97 5y ago
Increase protein intake, keep carbs and sugar low, and keep lifting
zalhnaatkrhgjunkxw 5y ago
Is that while bulking? Usually my carbs around 35% and my protein is at least 1lb per body weight.
ReeeeDrumpf 5y ago
Squat and Bench more. Lacking in those areas. Just eat clean and keep doing what you're doing.
zalhnaatkrhgjunkxw 5y ago
My bench sucks but my squats pretty good. Can squat 230 with good form for my working sets. Bench is slowly getting better.
ReeeeDrumpf 5y ago
What sets and reps are you doing? And are you doing high bar or low bar? Depth is ass to grass or below hip line?
zalhnaatkrhgjunkxw 5y ago
3x5+ I think high bar or somewhere in between. Hips below the crease.
ReeeeDrumpf 5y ago
If you're doing purely aesthetic lifting, go high bar ass to grass and increase your rep range.
coolsocks0 5y ago
Since you're skinny cutting wont get you anywhere. PPL how many days a week, 4? Its probably a good routine.
When it's still early in your journey like this though, less is more. If you are in any way unsure about your program i would recommend Stronglifts 5x5 or Starting Strength (both are 3x a week) while you do a clean bulk.
Having an extra day off is a good thing and you get extra time to focus on diet. Do one of these for a year to build strength and frame. You can then change up the program if you wish to start supplementing with hypertrophy and isolation excercises.
zalhnaatkrhgjunkxw 5y ago
It’s a 6 day program. I’ve been enjoying it since I like going to the gym. It’s the one from the fitness sub that says it for beginners since it has compound lifts and linear progression
Niocs 5y ago
don't listen to him, 6 days ppl is the normal thing to do. Most important part is anyway to progress in the weights and to enjoy the workout
zalhnaatkrhgjunkxw 5y ago
Yea man it’s the only program I’ve truly enjoyed. I love being in the gym everyday
coolsocks0 5y ago
Jesus dude. I know the gym can grow into a part of your lifestyle but you should seriously cut back on it for the sake of your gains. No more than 4 days, and 3 is great. 6 days is for bodybuilders on roids.
It's your choice but this is honestly the quickest way for you to improve as you are currently wasting a ton of that time in the gym.
If you want to work out 6 days a week do martial arts or something on the side.
jbrat96 5y ago
Neither. Just eat healthy and lift.
omega3seggs 5y ago
Nice cock bro
zalhnaatkrhgjunkxw 5y ago
For u bb