Need Help With my Physique

Bearorbullshit · 2021-04-22T01:32:11+00:00

You need to focus on gaining weight and muscle right now. Don't cut, bulk. Eat a few hundred calories over your maintenance and just find a good workout program that incorporates and mainly focuses to a degree on compound lifts. Be consistent and do research on supplements. A lot are bullshit but there are some really good ones. Clean up your diet. Wouldn't hurt to get your hormones levels checked and see where your testosterone is. There's a few good natural test boosters like tongkat ali that will make a noticeable difference

Terrible_Customer_37 · 2021-04-22T00:34:23+00:00

Work on building mass, you are low enough in body fat that you don’t need to cut. Building muscle will ultimately change your Metabolic rate and make it much easier to get cut. Building the foundation first will benefit you the most, although largely subjective as to what you should do. Find out what your caloric intake should be based on your size and body fat %. Then, go into a small surplus and get a good hypertrophy plan. There are many out there. Even better get someone who can program your workouts, I know someone or you can look online. You have to have a method to track everything you can.

Unlikely_Composer · 2021-04-22T00:37:24+00:00

Don’t cut, focus on recomp.

Eat lots and lots of protein and keep your calories just above maintenance. You can cut later, otherwise you’re gonna struggle to put muscle on.

endeavox · 2021-04-22T00:33:33+00:00

How long you've been lifting?

fillorkill662 · 2021-04-22T00:53:32+00:00

The other replies have already answered your question but you need to re-comp and eat at a surplus. Sounds like your lifting is not the problem.

kingkongundies · 2021-04-22T01:50:06+00:00

Keep lifting heavier weights. Get that bench to at least 225, then to 250 and more.

If you could bench 225 for a few reps you’d look different and better.

You don’t look bad tho. Just skinny and untrained. Keep eating normally and don’t gain a ton of weight on purpose just to “gain weight.” Make sure you’re getting significantly stronger. Your body will change

AegonTheC0nqueror · 2021-04-22T01:56:04+00:00

You've been training for over half a year and your bench one rep max is only 150?

Tbh most of your ORMs are either grossly underestimated, or, if assumed to be accurate, quite low.

Not trying to shame you here, but I echo most of the other people's responses in that you need to bulk up.

BlackSeaGull99 · 2021-04-22T02:11:38+00:00

No, don't go for phul or 531. Go to 5x5 for a bit and then to texas method, get squat to 350+, dead 450+ and bech 250+. Then go to any BB or powerbuilding program you want - phat, phul, 531, etc. Also, eat more, 145 at 5'9 is too low. Don't do any more cuts until you get to those lifts, you'll probably be 180-190, then you start the cut and go to 170 or something and you'll be a beast.

mraliyev · 2021-04-22T02:13:56+00:00

Ur not fat when you are bulking. You need to realize that you will maximize building muscle when you are bulking. Bulk till 170 at least and do strength training. Focus on compounds mostly. Also try to get creatine if you havent.

CrystalQuartzen · 2021-04-22T02:27:05+00:00

Eat more. Lift heavier.

PatternEast7185 · 2021-04-22T02:42:52+00:00

you need to work on ur chest and arms asap.. if bench isn't gonna work for u then start doing dips

Livecrazyjoe · 2021-04-22T04:42:32+00:00

What's your diet? Protein, carbs, and fat? Or do you just eat alot and assume you ate alot of protein.

btrpb · 2021-04-22T06:31:33+00:00

Don't be cutting at 145lbs at your height. Lift eat sleep repeat. Keep going.

Jessor69 · 2021-04-22T07:55:05+00:00

Lift heavier, eat more. You're not going to get aesthetic if you have nothing to show. Pump your numbers up on your lifts and your calories. Dont worry about aesthetic when in a surplus either, only when you're cutting.

poplin01 · 2021-04-22T08:19:35+00:00

OP, stop cutting and start bulking. Your ribs are showing detail which is a decent indication of your bf, you can pretty much start bulking. You can slowly start to increase you lifts every month i.e.

week 1	base 1rm + 5kg
week 2	base 1rm + 8kg
week 3	base 1rm + 10kg
week 4	base 1rm + 5kg
week 5	base 1rm + 8kg
week 6	base 1rm +10kg
week 7	base 1rm + 12kg
week 8	base 1rm + 8kg

This is just an example table ive used for myself, notice every 4th week we reset to what we were lifting at the start start of the month. This should give muscles the chance to reload and induce progressive overload on your lifts.

Edit( also I mean 70% - 80% of your 1rm when saying base 1rm)

kclanton80 · 2021-04-22T13:46:59+00:00

Reps reps reps reps........ Higher reps for muscle.

Shmoopy_Shmoop · 2021-04-22T01:17:11+00:00

Shave your chest, for one.
Bench Press every day.
Shoulder press every day.
Go run 1-2 miles every day.
Strict Bi-cep curls, every day.

You will look 1000x better if you focus on these workouts. They are your meat and potatoes for upper body development. Running even a small amount will significantly strengthen your core and keep your legs in a modicum of good shape.

dnsndhsh6 · 2021-04-22T00:28:38+00:00

Can I ask why your cutting at 145 lbs?

Title	Need Help With my Physique
Author	zalhnaatkrhgjunkxw
Upvotes	4
Comments	42
Date	April 22, 2021 12:24 AM UTC (5 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/mvt9r8/need_help_with_my_physique/
Archive Link	https://theredarchive.com/r/askTRP/need-help-with-my-physique.761940 https://theredarchive.com/post/761940

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