GermanSubmarine
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This is my 1 year transformation and some tipps for teens who want to build muscle.
I'm 18 rn and went to the gym from 15 to 17yo. The first year did absolutely nothing for me because I didn't eat enough and had no idea of what i'm doing.
Some background music for you while reading:
Bulk
Right after the first pic i startet my Winter bulk. I didn't have a lot of knowledge, but i sticked to some basics:
-more than 2 grams of protein per kg bodyweight (/ 1gramm per pound)
-just hitting your calories: big portions of rice, patatos and fatty meat like ground beef.
-milk is a gamechanger. If you cant digest it drink RAW MILK. It has a lot of nutions.
-Just train
. If you don't train 4 to 6 times a week you'll just end up fat.
If you dont feel like working out: Just do it and Snack some crackers and bananas and energy-drinks.
Your a fucking power-mashiene. (Yust don't overstretch the muscle)
-if you're skinny: Track your calories. You might be eating less than you need to put on weight.
It's just about building the frame.
Focus on chest, shoulders and arms.
(Fuck legs)
You'll look like SHIT at the end of winter.
Now you have a view months before summer starts, so you'll have to...
...CUTT
This is the part where you could fuck your progress up!
DON'T BULK IF YOUR NOT GONNA CUTT
Basics:
-Better cutting slowly with reasonable caloric defecit than a "quick fix", where you fuck up your progress by cutting aggressively for 1 or 2 months and loosing 10kg and your hard earned muscle with it.
-Dedicate the end of winter + spring to cutt.
Injury:
-DON'T OVERTRAIN: I fucked up my chest by not LOWERING THE WEIGHT. If you loose weight your gonna get weaker, and thats okay. If you have more bodyfat, it supports your ligaments and muscles from tearing + you have more energy from all the access calories.
The cutt is not for building muscle, but maintaining whyle loosing fat.
-If you don't feel like working out: DONT
Diet:
-You just need to survive this part honestly
- you CAN eat all the thinks you like if you just hit your PROTEIN goal of or 3× your bodyweight in kg minimum.
-you won't have a lot of energy while working out, so eat your carbs pre workout or even between sets:
(Rice cracker in my mouth while posing)
- Good foods for your cutt are: Chicken, fat reduced milk-products like fat free yogurt, lean beef, steak tatar (really tasty)
-cutt down everything with too much calorys (obviously) but still eat the Snacks you like as long as you track them. It's okay to have cheat meals, but you'll have to make up for it with cardio or eating it after your workout .
Most of your favorite Snacks, especially the small ones don't have as much calories as you think. And some fatty and carb dense foods have A LOT OF CALORIES while not tasting that good, so make sure to track them and get a sense of what you can eat or not........
In the end you'll end up with a solid build and maintaining it will be pretty easy. If you do it right you'll never have to worry about beeing skinny or skinnyfat for the rest of your teens if you'll keep training and eating well.
This is my first real gym related thread. If you're planning on starting a bulk/cutt or want some more detailed advice, feel free to comment. I'm pretty active rn.
I'm 18 rn and went to the gym from 15 to 17yo. The first year did absolutely nothing for me because I didn't eat enough and had no idea of what i'm doing.
Some background music for you while reading:
Bulk
Right after the first pic i startet my Winter bulk. I didn't have a lot of knowledge, but i sticked to some basics:
-more than 2 grams of protein per kg bodyweight (/ 1gramm per pound)
-just hitting your calories: big portions of rice, patatos and fatty meat like ground beef.
-milk is a gamechanger. If you cant digest it drink RAW MILK. It has a lot of nutions.
-Just train
. If you don't train 4 to 6 times a week you'll just end up fat.If you dont feel like working out: Just do it and Snack some crackers and bananas and energy-drinks.
Your a fucking power-mashiene. (Yust don't overstretch the muscle)
-if you're skinny: Track your calories. You might be eating less than you need to put on weight.
It's just about building the frame.
Focus on chest, shoulders and arms.
(Fuck legs)
You'll look like SHIT at the end of winter.
Now you have a view months before summer starts, so you'll have to...
...CUTT
This is the part where you could fuck your progress up!
DON'T BULK IF YOUR NOT GONNA CUTT
Basics:
-Better cutting slowly with reasonable caloric defecit than a "quick fix", where you fuck up your progress by cutting aggressively for 1 or 2 months and loosing 10kg and your hard earned muscle with it.
-Dedicate the end of winter + spring to cutt.
Injury:
-DON'T OVERTRAIN: I fucked up my chest by not LOWERING THE WEIGHT. If you loose weight your gonna get weaker, and thats okay. If you have more bodyfat, it supports your ligaments and muscles from tearing + you have more energy from all the access calories.
The cutt is not for building muscle, but maintaining whyle loosing fat.
-If you don't feel like working out: DONT
Diet:
-You just need to survive this part honestly
- you CAN eat all the thinks you like if you just hit your PROTEIN goal of or 3× your bodyweight in kg minimum.
-you won't have a lot of energy while working out, so eat your carbs pre workout or even between sets:
(Rice cracker in my mouth while posing
)- Good foods for your cutt are: Chicken, fat reduced milk-products like fat free yogurt, lean beef, steak tatar (really tasty)
-cutt down everything with too much calorys (obviously) but still eat the Snacks you like
as long as you track them. It's okay to have cheat meals, but you'll have to make up for it with cardio or eating it after your workout .Most of your favorite Snacks, especially the small ones don't have as much calories as you think. And some fatty and carb dense foods have A LOT OF CALORIES while not tasting that good, so make sure to track them and get a sense of what you can eat or not........
In the end you'll end up with a solid build and maintaining it will be pretty easy. If you do it right you'll never have to worry about beeing skinny or skinnyfat for the rest of your teens if you'll keep training and eating well
.This is my first real gym related thread. If you're planning on starting a bulk/cutt or want some more detailed advice, feel free to comment. I'm pretty active rn.
