Plans for leanmaxxing

[cromagnon]

Starting stats:
14 years old
5'8
144lb
19%ish bodyfat (I think)

I am going to be eating 1,436 calories a week
And will also be going on a daily run around my neighborhood

 

[91302]

14 years old
I am going to be eating 1,436 calories a week

BAHhHAAAHhahHaaaaAAA

 

[Deleted member 71265]

its over

 

[cromagnon]

14 years old
I am going to be eating 1,436 calories a week

BAHhHAAAHhahHaaaaAAA

Please help me
WHAT DO I DO THEN
FUCKING HELP ME NIGGER
I NEED TO GET LEAN
LEAN IS LAW
I NEED TO SLAY

 

[91302]

Please help me
WHAT DO I DO THEN
FUCKING HELP ME NIGGER
I NEED TO GET LEAN
LEAN IS LAW
I NEED TO SLAY

Do a sport like track (sprinting) or football and eat like 2.5k cal and actually bulk up and gain muscle.

With your strategy you're better off becoming a femboy.

 

[cromagnon]

Do a sport like track (sprinting) or football and eat like 2.5k cal and actually bulk up and gain muscle.

With your strategy you're better off becoming a femboy.

Will that actually show bone structure in my face
How do I gain muslce

 

[91302]

Will that actually show bone structure in my face

Who knows you're 14 so most likely not.

How do I gain muslce

In those sports daily training is a shit ton of weight lifting so that's how you build muscle. Aside from strength training they're both insane for cardio.

 

[cromagnon]

Who knows you're 14 so most likely not.

In those sports daily training is a shit ton of weight lifting so that's how you build muscle. Aside from strength training they're both insane for cardio.

If I get lean the bone structure shows thiough

 

[cromagnon]

Bump

 

[Deleted member 53670]

Eat in a surplus or you’ll be stay at 5’8 with me

 

[cromagnon]

Eat in a surplus or you’ll be stay at 5’8 with me

but i want my bone structure to show
wat do, if i eat in a surplus ill look like a fatass and not be able to slay dis summer

 

[Deleted member 53670]

but i want my bone structure to show
wat do, if i eat in a surplus ill look like a fatass and not be able to slay dis summer

Either maintain or eat in a very small surplus

 

[cromagnon]

Either maintain or eat in a very small surplus

then ill stay skinny fat

 

[Deleted member 53670]

then ill stay skinny fat

Right, so bulk up because it’s better to be fat with muscle than skinny fat. And then you can take sarms and recomp once you’re around 16

 

[cromagnon]

Right, so bulk up because it’s better to be fat with muscle than skinny fat. And then you can take sarms and recomp once you’re around 16

Chad doesn't have to do all this he was just born terramogger. JFL at this life.

 

[Deleted member 53670]

Chad doesn't have to do all this he was just born terramogger. JFL at this life.

Water, and adhul in Saudi Arabia doesn’t have to work a day in his life because his family are oil kings. Deal with the cards your given

 

[cromagnon]

Right, so bulk up because it’s better to be fat with muscle than skinny fat. And then you can take sarms and recomp once you’re around 16

How should I bulk up and what routine should i do to get muscle?

 

[SwollenNotSwole]

Becoming lean at your age by calorie restriction is a massive looksmin. If you were 25 it would work ok. Only optimizing for facial definition do something like this...

Eat something like this.
180g protein
200g carbs
90g fat

Exercise something like this.
2 lower body days
2 upper body days
2 cardio days (hill sprints)

And periodically do DEXA scan to make sure you aren't increasing body fat %.

 

[cromagnon]

Becoming lean at your age by calorie restriction is a massive looksmin. If you were 25 it would work ok. Only optimizing for facial definition do something like this...

Eat something like this.
180g protein
200g carbs
90g fat

Exercise something like this.
2 lower body days
2 upper body days
2 cardio days (hill sprints)

And periodically do DEXA scan to make sure you aren't increasing body fat %.

Sample Meal Plan:​

Breakfast:

• Scrambled eggs with spinach and tomatoes
• Whole grain toast
• Greek yogurt with berries

Lunch:

• Grilled chicken breast
• Quinoa salad with mixed vegetables
• Sliced avocado

Snack:

• Apple slices with almond butter

Dinner:

• Baked salmon
• Sweet potato
• Steamed broccoli

Snack:

• Cottage cheese with pineapple

Exercise Routine:​

Upper Body Days:​

1. Push-ups: 3 sets of 10-12 reps
2. Dumbbell Shoulder Press: 3 sets of 10-12 reps
3. Bent Over Rows: 3 sets of 10-12 reps
4. Bicep Curls: 3 sets of 10-12 reps
5. Tricep Dips: 3 sets of 10-12 reps

Lower Body Days:​

1. Squats: 3 sets of 10-12 reps
2. Lunges: 3 sets of 10-12 reps each leg
3. Deadlifts: 3 sets of 10-12 reps
4. Leg Press: 3 sets of 10-12 reps
5. Calf Raises: 3 sets of 15 reps

Cardio Days (Hill Sprints):​

• Warm-up: 5 minutes of light jogging
• Hill Sprints: 8-10 sprints, 30 seconds each with 1-2 minutes rest in between
• Cool down: 5 minutes of walking
  
  thoughts on this?

 

[SwollenNotSwole]

This seems super reasonable. You can be even more flexible on the diet, just make sure you track the macros and don't eat horribly.

Just actually do it lol! Don't need to get more complex

 

[cromagnon]

This seems super reasonable. You can be even more flexible on the diet, just make sure you track the macros and don't eat horribly.

Just actually do it lol! Don't need to get more complex

Tysm appreciate it a lot.