I am 18 years old, 6 feet (maybe give an inch) tall, 180 pounds, and at about 17% BF (maybe give a percent).

I started at about 180 pounds and went to about 165 pounds, both of which were at unknown levels of BF (the caliper is a new toy of mine). I did not like the way I was beginning to look, which was with my bones sticking out and all of that even though I was still pretty fat...skinny fat?

I began to lift weights in an attempt to gain muscle so that I have something against which to cut so that I don't end up looking like I'm starving. Now at 180 I am more muscular and possibly less fat than I was before at 180 (all of which I'm going to count as good things).

I look like this:

Flexing -


Relaxed -


Flexing -


Relaxed -


Flexing -


I want to end up something like this:


I know, a lot of it may be genetics and really high unrealistic goals, but it's just an idea to give you guys so you can (hopefully) try to help me.

I just mean that I want to look MORE like that and LESS like this:


But I'm still very new to all of this, so if anyone could please give me advice on whether I should continue bulking or whether I should cut or any advice at all I would be very appreciative. Thank you all in advance.

You've got a much better chance of looking like your goal than you do like Scot Mendelson (I guess that's both a compliment and an insult).

One of the key things people don't understand when looking at models is that they don't look like that on a regular basis. They tend to dehydrate themselves extensively before a photoshoot so as to get much more definition. Still, that dude didn't get there overnight. You need to seriously scrutinize your diet and have a proper workout.

You're not really giving us too much information to use either.

My long-term goal is to have visible abs; I'm not setting myself up for failure by comparing myself to people on TV or mags or anything, but I want something that I and others can appreciate.

My mid-term goal is to loose my love handles.

I had originally been eating very clean and HIITing and jogging a lot, but I soon noticed that as I lost fat I began to look odd. My bones were sticking out a lot, and though I was loosing fat I didn't care at all for the way I was beginning to look. I had read (on here I believe) about people being "skinny-fat", which I think I was...am.

I'm now trying to bulk until I look/feel TOO fat (which I believe is going to be around 20%), then I want to loose my love handles, possibly bulk some more, and then hopefully cut till I have some sort of abdominal definition.

I want to achieve all of this in time for summer. Honestly I am very new to all of this and I realize that I could probably use a lot of help with how realistic my goals are, or perhaps I could (more blatantly) benefit from somebody slapping me in the face with a reality which is unknown to me.

My diet is not spectacular; I am having a difficult time reaching 3500 calories with clean food due to the cost of healthy eating. I live at home with people who couldn't care less about eating healthy. If anyone knows of cheap, healthy, calorie dense food please let me know. About half of my calories are lean protein (chicken, tuna, and protein shakes), complex carbs (whole grain oatmeal, whole grain cereal, whole grain bread), and healthy fats (canola oil, almonds, other various nuts). The other half come from whatever else I can find around the house (horribly unhealthy sources of saturated fats and simple carbs) and Taco Bell (I work there 12 hours straight and get hungry, it's free, and my ability to pack healthy foods is limited by my budget). I understand that my diet is very important, and I do search for cheep, healthy, calorie dense foods...but I've yet to find much. I know I could use a lot of help in this area.

My workout goes something like this:

Day 1: Shoulders/Legs/Abs/Cardio

Front raise - 3 sets: 12, 10, 8
Lateral raise - 3 sets: 12, 10, 8
Shrug - 3 sets: 12, 10, 8

Leg press - 3 sets: 12, 10, 8
Leg extension - 3 sets: 12, 10, 8
Leg curl - 3 sets: 12, 10, 8

Some weighted ab machine for the rectus abdominis - 3 sets: 12, 10, 8
Side bend - 3 sets: 12, 10, 8

Treadmill jogging - 30 minutes: generally 5 minutes at an 8% incline at 4 MPH and 25 minutes at a 2% incline at 6.5 MPH


Day 2: Nothing, schedule packed as is.


Day 3: Biceps/Back/Abs/Cardio

Standard curl - 3 sets: 12, 10, 8
Hammer curl - 3 sets: 12, 10, 8
Preacher curl - 3 sets: 12, 10, 8

Lat pull-down - 3 sets: 12, 10, 8
Bent-over row - 3 sets: 12, 10, 8
Lever back extension (Erector Spinae) - 3 sets: 12, 10, 8

Some weighted ab machine for the rectus abdominis - 3 sets: 12, 10, 8
Side bend - 3 sets: 12, 10, 8

Treadmill jogging - 30 minutes: generally 5 minutes at an 8% incline at 4 MPH and 25 minutes at a 2% incline at 6.5 MPH


Day 4: Cardio

Treadmill jogging - 30 minutes: generally 5 minutes at an 8% incline at 4 MPH and 25 minutes at a 2% incline at 6.5 MPH


Day 5: Triceps/Chest/Abs/Cardio

Kickback - 3 sets: 12, 10, 8
Triceps extension - 3 sets: 12, 10, 8
Bench dip - 3 sets: 12, 10, 8

Lever bench press - 3 sets: 12, 10, 8
Dumbbell fly - 3 sets: 12, 10, 8
Push-up - a bunch

Some weighted ab machine for the rectus abdominis - 3 sets: 12, 10, 8
Side bend - 3 sets: 12, 10, 8

Treadmill jogging - 30 minutes: generally 5 minutes at an 8% incline at 4 MPH and 25 minutes at a 2% incline at 6.5 MPH


Day 6: Cardio

Treadmill jogging - 30 minutes: generally 5 minutes at an 8% incline at 4 MPH and 25 minutes at a 2% incline at 6.5 MPH


Day 7: Nothing, schedule packed as is.


I'm thinking about changing the following:

*Front raise to military press
*Lateral raise to upright row
*Leg press to squat
*The ab machine for weighted crunches
*The lever back extension for chin-ups
*Lever bench press for flat barbell bench
*Push-ups for dips

As is most likely (to you guys) laughably obvious, I could use some help, please.

Alright. Some good food you may want to consider is sunflower seeds (unsalted). They are very calorie dense, moreso than other nuts. Oatmeal is a great and affordable source of carbohydrates. Rice is good and affordable. I guess some things you can't change, and I'm going to assume that eating at Taco Bell is one of them.

Exercise wise, if you want to pack on the muscle as fast as possible, take a bunch of those cardio sessions out. I know you want abs, but this is something that can be worked on later. Devote all your attention at this point in time to bulking.

Onto your plan, incorporate squats instead of leg presses. "Shrugs" aren't a shoulder exercise. You're working your abs too much. Incorporate barbell bench press into your plan. Alternate exercises for each body part ever so often. (example, on your shoulder day, for anterior deltoid, do upright front rows one session, then military press the other session). Don't change lateral raises to upright rows, they work different shoulder muscles (there are three heads fyi, posterior, anterior, lateral)

First of all, thank you for your help; it really is nice to have a human respond specifically to me instead of me trying to gain information solely from articles.

I guess the posterior head is the one I was missing. I'm going to add rear lateral raises to try to hit this. I guess the shrugs target the upper trapezius which is something I would want to work on a back day...?

I'm going to try to squat for the first time today; I had been afraid to do this without a spotter but I'll just try with only the bar and work up with weight until my form breaks down, then I'll use slightly less than that and slowly add onto it from week to week. The same goes for the bench, but I guess I'll just start with very low weight and slowly work my way up.

I'm have some whole grain oatmeal already, though I had not thought about sunflower seeds or even rice...not sure how I let that one slip past me.

Should I eliminate all of my cardio, or should I just take it down to an easy walk for three days a week after weights or what? Would cutting it from my program entirely have detrimental effects on my cardiovascular health? I quit smoking about two months ago, and I began to run at about the same time. I have just recently gotten to the point where I can run three miles above six MPH and not get winded, and I'm really not looking forward to regaining this ability. Is this a necessary evil?

Alrighty young bulk, here are some good news and some bad news.

First the good, you have a lot of muscle potential to gain the body you want. The bicep, shoulder, abs and legs are there. With proper nutrition and diet, in 6 months of dedicated working out and dieting, you will see tremendous progress.

Here is the bad news, to me at least, it seems like you are lacking in the back and your chest is decent; however, I suggest doing some decline to round out the bottom or else you make have the mishapen pecs that looks like man-tits. Also this is a double edge sword, you propobably have a high metabolism. It's great for trimming down and losing bodyfat and girls and 30+ mens would love to have; however, with this its going to be slightly harder for you to gain muscle. To combat this, try to consume food every 2-3 hours by snacking on healthy clean food and eat long digusting carbs. Remember to take your proetien shake (whey) right after working out.

As a comment about the picture, the Big guy can look better than the model (body-wise) if he trims off about 7% bodyfat. In order to get that model body, unfortunately you may have to look like that bodybuilder for a couple months to get the muscle mass and then just trim down and maintain.

My pleasure my friend. Everyone on this forum is really nice and they will always be willing to give you advice.

Ultimately you can hit it any day you like. Back day would be a wise choice though. Keep in mind that the muscle is as stubborn as biceps (if not more), so it will take a lot of effort for you to feel it the next day. At least mine seem to be, try it out and see how it works.

Almost 99% of the dudes in the gym will be more than happy to help you out. Don't be afraid to ask. But if you're doing heavy weight, by all means, ask only the strong ones. =P

If I were you I'd cut out most of my cardio. Personally, I always have a 5 minute jog at 6mph on the treadmill before every workout to get the blood going and get me focused, as I suggest you do too. You don't want to be using your glycogen stores on running when you can be using it on lifting.

As far as cardiovascular ability in relation to doing this is concerned, it goes without saying that if you cut it out your cardiovascular capacity will be reduced. You're still very young and this won't have any effect on your long term health for the time being. It will only have an impact on your short-term gains.

Like the squat (which I have started using) and the bench (which I will be using for the first time tomorrow) I had been hesitant to deadlift. I workout at a family recreation center. Lots of equipment and everything, but it's mostly old guys screwing around waiting for their grandkids to get done with their swimming lesson. Not that older people can't take their training seriously (I've seen pictures of chillen on here, inspiration), but these guys don't. I had been hesitent to deadlift because I've never seen anyone else there do it. But I did yesterday, and my whole back is very sore but not is huge pain. I've heard deadlifting is great for the back...it feels like it.

This is just me personally but I've steered clear of death lift because I am soo afraid of lower back injury. Improper technique doing that excercise and you might be out for about 4-6 months; having a rupture disk, dislocated disk, etc is not fun because sitting and even sleeping hurt. Whereas a leg injury will reduce me to sitting on my behind and watching TV or surfing net or arm injury means more running / jogging but a back injury and its game, set, match and point.

For back excercise, try doing rows, cable pull downs, or the traditional but true pull ups.

As for chest, there are tons such as flat barbell bench, dumbell flys, incline or decline dumbell / barbell bench, and the always solid push-ups with varying hand positions (should length apart, wide, and finally making your two hands form a triangle / heart shape).

Btw, some of those old guys may know a ton of stuff about weight lifting or life's lesson or inspiritation stories; you might be amaze at what they know / done in the pass.