Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
BulkingPHATProgress UpdateTeenTraining Log

zSMOKEY's Road To Swoleness14074

zSlVlOKEY private msg quote post Address this user
To sum it all up, my current body composition is what you call "skinny fat" which is when you have a skinny frame but fat deposits in places such as your quads and belly region. It fuckin sucks. Anyways, I aim to get rid of this look and transform my physique into Mr.Olympia.... not serious but seriously, I'm willing to do whatever it takes and want to get SWOLE BRAH. My plans are to go on a long term lean bulk for anywhere around 1-1.5 years and then cut all the fat before I enter college/university (I'm currently a junior in high school). I plan on eating 100-200kcal above maintenance with plenty of protein to provide growth. I will also be starting Layne Norton's PHAT, or should I say applying his principle whatever the fuck it is; the layout looks great and from what I've read it yields excellent results.

So here are my starting stats and everything else:

Starting weight: 150lb

Starting height (it doesn't even matter but whatever): 5'9''

Starting body composition: Sort of athletic but skinny fat

Starting body fat percentage: 17%

Starting lifts (one rep maxes): 65lb db bench press, 225lb squat, 225lb deadlift, 45lb seated db shoulder press.


And here are my goals for 2015:

Desired weight: 155lb

Desired body composition: Like a fitness model or men's physique competitor.

Desired body fat percentage: 8-10%

Desired lifts (for reps): 100+lb db bench press, 325lb squat, 350+lb deadlift, 80+lb db shoulder press.

Thanks for reading and good luck to all of you.


-Smokey
Post 1 IP   flag post
zSlVlOKEY private msg quote post Address this user
Almost forgot, here are my macros:
2700kcal
163g of protein
72g of fat
325g of carbs
Post 2 IP   flag post
zSlVlOKEY private msg quote post Address this user
As for supplements:
Fish oil
Creatine Monohydrate
Whey protein (tho I consider it a food)
Post 3 IP   flag post
zSlVlOKEY private msg quote post Address this user
And last but not least, the routine (I did it on a spread sheet)
clickable text

And here is a picture of my physique:

https://lh5.ggpht.com/WANZJYxgmiLPqe8SAQPdi8UoIXJezMmxMW_6xXN6TJSDssNcnd6IA569F30Lw0OTerIfZw=s87
Post 4 IP   flag post
zSlVlOKEY private msg quote post Address this user
I'm planning on bulking up all the way to 170-180ish lbs and cut down from there to my desired body fat percentage.

LEGGO!
Post 5 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Awesome dude. Good plan
Post 6 IP   flag post
GrizzlyBerg private msg quote post Address this user
Some lofty goals young man. Nose to the grindstone and get it done.
Post 7 IP   flag post
nine0seven private msg quote post Address this user
Looks like you got everything figured out to a T. Keep to it & don't get discouraged if results won't show right away.
Post 8 IP   flag post
zSlVlOKEY private msg quote post Address this user
Thanks you guys, and yeah I'm gonna bust my ass off in the gym.
Post 9 IP   flag post
Konstantinov private msg quote post Address this user
Good attitude. Go get it!
Post 10 IP   flag post
zSlVlOKEY private msg quote post Address this user
Thanks!
Post 11 IP   flag post
340630 11 11
destitute