Good evening all. I have been a lurker on this forum for awhile, and have been impressed, so decided to join. A little background. I am a 21 year old w/m, 5'7" 150 lbs. Prob 14%. I used to be in pretty good shape, and was pretty muscular. I have lost some muscle and put on some fat, but nothing terrible. I am a fulltime college student, and also a police officer. I am looking for some serious advice on getting bigger, and I am really motivated and committed to doing things right. It is important to me that I gain size and cut up, as it would make life easier on the street as an officer. I am pretty small now, and that is inherently a bad thing. I have been somewhat muscular before, but I feel like I am doing things inefficiently and lose motivation. Soooo, if someone wouldnt mind taking me under their wing, I would be forever grateful. I am looking for advice on:
-Work out regimen (Gain muscle mass, become 160 lbs maybe?)
-Diet regimen (tighten up)
-Things I can do during the day and on shift to increase size/lose fat
-Info on pro-hormones
-Anything else you feel pertinent
Again, if anyone has the energy and motivation to help me out, I would be very appreciative. Im sure there are people here that hate cops and so on, but I am really just a 21 y/o guy trying to get through school who wants to look/feel better and gain size. The only reason I think mentioning I an a PO is pertinent is there are unique factors in my schedule that need to be considered. Anyways, stay big and out of trouble. Thanks in advance for the advice. My email is firstname.lastname@example.org.
Have you looked at the routines on this site? Try them.
Make a journal for all to see your progress.
The link in my sig to my own dietary guidelines may be helpful.
There is also a sticky somewhere about the shopping list of bodybuilders here.
i would suggest wbb1, and that you read the what a bodybuilder eats sticky in diet and nutrition. don't worry about any kind of supplements until you have a good diet and routie down. if you want to get bigger then eat but make sure it is clean(stuff from the sticky). i would suggest you focus on bulking first then cutting