How Should I Plan To Get CBUMs Physique? + several questions for you!!!

[Roli]

For all the gym bros and pros. This one is for you.

Age - 17yrs
Height - 178cm - 5.84 feet
Weight - 88kg - 194 pounds
Fat - 22%
Muscle - 47%
Hydration - 59.4% (total H2O)
Metabolic age and rate - 27yrs | 1822kcal
Diet - currently 2600 calories - only 2 times a day - one at 1-2p, then 5-6pm. This is due to intermittent fasting which I totally prefer as sugar crash don't exist for me now. Not the best overall calories, but I need your help for that. I DO TAKE PROTEIN POWDER AND AM STARTING CREATINE.

GYM routine - 5 times a week - currently doing KONG: savage size in 12 weeks by Alex Bromley (click to open programme link) or copy/paste this --> KONG: Savage Size in 12 Weeks | Workout Programs | Boostcamp App | 12-week-hypertrophy

My physique has definitely improved over 4 months of consistent exercise. My legs are huge, love doing squats. I go in the mornings.

GOAL - REACH CBUM LIKE BODY - BUT ONLY SUSTAINABLE - NOT INCREDIBLE LOW FAT - BUT SUSTAINABLE. ALL NATURAL ONLY

Questions:

1. With all my current data, what % should my muscle and fat be to reach CBUMS physique?
2. I want to lose fat and gain muscle, hence not a big big fan of eating many meals a day as sugar crashes are great. Hence, 2 meals a day works best for me. So what should my diet be?
3. I've heard bro-split works the best, is it true?
4. How many years from my position will it take to reach my goal?
5. How should I adapt my gym workouts so I reach the goal?
6. What mistakes would you say you did that extended your time of progress?
7. How to save years???

When answering - could you refer to the question number, so it's easy for everyone to review.

4. How many years from my position will it take to reach my goal?

A. Maybe never, you need a very specific set of genetics to be that ripped. CBUM shoots up a shit ton of steroids and human growth hormone. HE wouldn't look like that without the drugs.

That being said, you should expect at least 13 years of consistent gym work and good living to reach YOUR maximum potential.

5. How should I adapt my gym workouts so I reach the goal?

A. Tough to answer this one because I don't know what you do. But what worked for me was watching and following Jeff from Athlean X, that guy puts the science into lifting.

7. How to save years???

A. There is no shortcut that doesn't involve drugs that will be harmful to your long-term health. Plus, what's the hurry? Hopefully, you plan on being alive for many decades, so why rush? Don't end up like Joe Linder, such a lovely guy, yet dead at 30 for chasing a bullshit aesthetic dream.

View: https://www.youtube.com/watch?v=9tZE5gnEbqA&t=8s

 

[Edoardo]

By looking like a dried bacon you're not achieving the best "you", just a piece of advice. The best you is not achieved by an end result that makes you look like dried bacon, but by the daily actions you take towards yourself and others, how you control yourself and how you give value to the world. This guy literally doesn't look healthy nor desirable, he doesn't look like he has many years of life left, I don't see how one may want to replicate him other than hangups regarding its own body. My two cents

 

[PureA]

Maybe Joe was a bad example, perhaps I should have used Rich Pianna, or the guy (whose name I forget) who can't even walk without crutches.

There is no such thing as safe usage by the way, that is a myth that I think if Joe were alive today, he'd help dispel.

Here's a list of 28 bodybuilders who passed away between 2017 and 2020, I'm sure they all felt they were being safe.

Remembering 28 Bodybuilders Who Passed Away (2017-2020) – Fitness Volt

Remembering bodybuilders who passed away (2017-2020). A list of men and women who were involved in bodybuilding/fitness who died due to a variety of causes.

fitnessvolt.com

There is a massive spectrum of anabolic dosages and polypharmacy.

For example with Rich, he was on opiates and amphetamines as well as ridiculous compounds and dosages.

The other example I believe you are referring to is Ronnie Coleman (8 Mr Olympias and decades of drug abuse and destroying his body with training).

As an alternate example, take a look at Jay Cutler, same era, same drug abuse, but did it smart and looked after his body, totally different outcomes.

RE: safe use
A 50-year-old guy taking 150mg/wk TRT will often be 'healthier' than his natural counterpart with 300ng/dl test levels.

Guys on stage, or even at your local gym can use 1000-5000mg/wk of anabolics (the health risk is exponential but the gains are not). These guys are making a terrible tradeoff imo.

Then you have the lower middle ground of 150-250mg/wk, using bioidentical hormones, not much is going to go wrong but mainstream lumps this group in with anabolic abuse.

Drinking semi-regularly would put you at a larger health risk...

It's a completely different ballgame all along the spectrum of dose and drugs but the warnings get lumped into one.

All in all its a complex topic, ha. It ranges from little to no risk to extreme risk depending on compounds and dosages.

 

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[Guest931Xfjyx]

Best Me:

• low fat - as I hate the rigid side and belly fat I have - especially the fat I used to have around the face
• great amount of muscle around shoulders, arms, legs, calves, chest, forearms, abs - pretty much everywhere + neck muscle for sure - to appear big + to increase strength
• great stamina - hence I've been swimming at least twice a week
• no more breakouts on skin + best skin condition - I know I am in the teen part, so it's expected to have breakouts - but you know what I mean + with both swimming sessions I go in the steam room for a total of 30mins per day (10 mins in, then 3 mins break X 3) - I don't go in the sauna room as much - but should I? Apparently steam room is more better.
• lol, defo not to impress girls. I want to have great strength.
• actually look good in clothes - for myself so I wake up to something I'm proud of.
• I'm not too sure of a certain weight - but overall - low fat, big muscles, great strength, great stamina, best skin, look good

That's perfect. Now we actually have tangible goals for you.

Let's start with your diet and workout routine. I'll try to make this process easy for you.

What are you presently eating on a daily/weekly basis?

And...

What are you presently doing for weight-training/cardio?

And most importantly...

How willing are you to make changes to your lifestyle to achieve this "best" version of you?

 

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[The One]

That's perfect. Now we actually have tangible goals for you.

Let's start with your diet and workout routine. I'll try to make this process easy for you.

What are you presently eating on a daily/weekly basis?

And...

What are you presently doing for weight-training/cardio?

And most importantly...

How willing are you to make changes to your lifestyle to achieve this "best" version of you?

Awesome.

What are you presently eating on a daily/weekly basis?

• protein shakes - 5 times a week - after workouts only
• Magnesium (375mg - 1 tablet) and potassium (396mg - split into 4 tablets) per day after meals
• mostly eat home food - so Pakistani dishes - so a lot of meats - but we do have lentils at least once per week with meat
• Meats - only chicken and lamb - nothing else
• Vegetables - salad before eating - for fibre so my blood glucose doesn't drop rapidly - really does avoid tiredness - so fibre first
• No junk food - after learning about all the processed foods and all the rapeseed oil - totally hate it now
• lots of nuts - MOSTLY almonds & cashews
• have honey like 3-5 times a week
• fruits - mostly bananas

What are you presently doing for weight-training/cardio?

• Before this, I was pretty much doing the similar routine, but this gives structure and is more harder indeed 0 GYM routine - 5 times a week (each session lasts for an hour)- currently doing KONG: savage size in 12 weeks by Alex Bromley (click to open programme link) or copy/paste this --> KONG: Savage Size in 12 Weeks | Workout Programs | Boostcamp App | 12-week-hypertrophy
  • Mon, Wed, Thur, Sat, Sun - I start the shown workout on Saturday being day 1
  • NEW STARTED 2 WEEKS AGO NOW --- Sat + Sun = Day 1 + Day 2. After Day 1 + Day 2 (then rest, with protein shake for 40mins) I do swimming (30mins) then steam room (30mins)
• Cardio - swimming for 60mins per week - but I cycle towards gym which is roughly 12mins (120mins cycle) = 180mins cycling per week - 3hrs per week

How willing are you to make changes to your lifestyle to achieve this "best" version of you?
Super willing to. But, as this is a long-term thing, in fact a life-long thing I want it to be sustainable. Of course I don't mean super slow, as our muscle growth decreases after 28yrs of age I believe.

 

[Guest931Xfjyx]

Awesome.

What are you presently eating on a daily/weekly basis?

• protein shakes - 5 times a week - after workouts only
• Magnesium (375mg - 1 tablet) and potassium (396mg - split into 4 tablets) per day after meals
• mostly eat home food - so Pakistani dishes - so a lot of meats - but we do have lentils at least once per week with meat
• Meats - only chicken and lamb - nothing else
• Vegetables - salad before eating - for fibre so my blood glucose doesn't drop rapidly - really does avoid tiredness - so fibre first
• No junk food - after learning about all the processed foods and all the rapeseed oil - totally hate it now
• lots of nuts - MOSTLY almonds & cashews
• have honey like 3-5 times a week
• fruits - mostly bananas

What are you presently doing for weight-training/cardio?

• Before this, I was pretty much doing the similar routine, but this gives structure and is more harder indeed 0 GYM routine - 5 times a week (each session lasts for an hour)- currently doing KONG: savage size in 12 weeks by Alex Bromley (click to open programme link) or copy/paste this --> KONG: Savage Size in 12 Weeks | Workout Programs | Boostcamp App | 12-week-hypertrophy
  • Mon, Wed, Thur, Sat, Sun - I start the shown workout on Saturday being day 1
  • NEW STARTED 2 WEEKS AGO NOW --- Sat + Sun = Day 1 + Day 2. After Day 1 + Day 2 (then rest, with protein shake for 40mins) I do swimming (30mins) then steam room (30mins)
• Cardio - swimming for 60mins per week - but I cycle towards gym which is roughly 12mins (120mins cycle) = 180mins cycling per week - 3hrs per week

How willing are you to make changes to your lifestyle to achieve this "best" version of you?
Super willing to. But, as this is a long-term thing, in fact a life-long thing I want it to be sustainable. Of course I don't mean super slow, as our muscle growth decreases after 28yrs of age I believe.

If those truly are the only foods you eat from, then you're off to a good start.

Since you said you're super willing to make a change but want it to be sustainable I'm going to make a guess that your willingness is around a 7 or 8 out of 10, with 10 being absolutely willing to do anything.

I don't have pictures of your present build, and they completely would influence my input on how you should go about anything with regards to this, but based on your height and weight and assumed bodyfat level, I'm gonna make the inference that you're overweight.

So my first suggestion is for you to cut.

----------------

Let's start your cut by bringing some more structure to your diet. This can be done by using the foods you're already consuming, as they're not the worst selection you could have.

You're going to need to purchase a food scale if you don't already have one.

MEAL 1:
- 300g Salad/Mixed Vegetables
- 300g Chicken Breast (raw weight)
- 30g Cashews
- 20g Almonds
- 100g Banana

Meal 2:
- 300g Salad/Mixed Vegetables
- 300g Lamb (raw weight)
- 100g Rice/Pasta (dry weight)
- 30g Cashews
- 20g Almonds
- 100g Banana
- 25g Honey

Meal 3:
- 60g of protein from Whey (not the same as 60g of Whey protein powder)

This is just an example. You don't have to follow this diet, but realistically it could be a start for you.

The idea here is for you to follow this plan every day for a week and to see how you metabolize it.

I would want you to weigh yourself every morning from a fasted state (meaning after a piss and before drinking or consuming anything).

----------------

About your workout routine, I'm admittedly not familiar with it. Looks like any other routine ever. It works. What really matters is that you're consistent with it.

For your cardio however, I'd want to see daily output rather than an estimated weekly output.

So if you swim, or cycle, I'd want either of those done for a start of 30 minutes every day. It doesn't matter if you're not going to the gym that day, you'd need to get in the 30 minutes regardless. Cardio duration would increase over time depending on how you respond to it.

Realistically I don't wish to flesh out an entire routine for you, and this is already more than enough to start with.

The idea is to be a lot more precise in your tracking.

You eat relatively healthily but clearly it's still too much as your bodyfat is too high for your goal physique.

This should be a good beginning. If you need further help I do offer online coaching.

 

[Absar]

Hi. I have got an question.

I'm 15yo, going to gym from about 3 months.
Seeing all hatred towards bro-split which is the usual split everyone follows in every gym I've been to, I started doing push-pull-legs weeks ago. But going to the gym 6 days a week does not leave me enough time to focus on other things...

I think a split of 4 days a week would suit me the best. But I have become overwhelmed seeing all these fitness videos on youtube that at this point I just can't decide.

Can you all fitness pros please guide me

 

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[Absar]

alright bro. First, what is your actual goal. Honestly, the big change from this entire talk is the GOAL. What is yours???

I want to get bigger, build muscles and strength, and stay lean.
Simply put, A aesthetic body with abs and muscles.

I currently weigh 64kgs.
I dont have much muscles so dont know if 64kgs is alright for my body.

And my height is something b/w 5"9 and 5"8

 

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[Roli]

There is a massive spectrum of anabolic dosages and polypharmacy.

For example with Rich, he was on opiates and amphetamines as well as ridiculous compounds and dosages.

The other example I believe you are referring to is Ronnie Coleman (8 Mr Olympias and decades of drug abuse and destroying his body with training).

As an alternate example, take a look at Jay Cutler, same era, same drug abuse, but did it smart and looked after his body, totally different outcomes.

RE: safe use
A 50-year-old guy taking 150mg/wk TRT will often be 'healthier' than his natural counterpart with 300ng/dl test levels.

Guys on stage, or even at your local gym can use 1000-5000mg/wk of anabolics (the health risk is exponential but the gains are not). These guys are making a terrible tradeoff imo.

Then you have the lower middle ground of 150-250mg/wk, using bioidentical hormones, not much is going to go wrong but mainstream lumps this group in with anabolic abuse.

Drinking semi-regularly would put you at a larger health risk...

It's a completely different ballgame all along the spectrum of dose and drugs but the warnings get lumped into one.

All in all its a complex topic, ha. It ranges from little to no risk to extreme risk depending on compounds and dosages.

My advice is still solid, taking any kind of PED at 17 is insanity because at that age you are nowhere near your maximum potential. If you are going to take drugs, at least hit your maximum potential and then use the drugs to go beyond that.

Which in my mind is stupid, because that way you are taking the 'health' out of health and fitness.

By the way, your justifications remind me of a friend of mine around 30 years ago. He started taking heroin and I warned him about getting addicted, I said, "Everyone gets addicted sooner or later." The examples he gave me of supposed junkies who were fine and managing their heroin intake, sounded remarkably like the ones you use above for steroid users.

Anyway, I'm sure you can guess the outcome with my friend, he, like everyone else, became addicted. Luckily for him, he comes from a nice family who can afford the best rehab. He cleaned up and moved away from London.

But hey-ho, each to their own, personally, I'm not injecting anything in me that I don't medically need.

 

[StrikingViper69]

@JLE your guidance here has been great. You sound like you’d make a good coach.

 

[Xeon]

Does anyone here have capped/cannonball delts and who is also a natural?
Are such delts possible without any drugs?

 

[Devilery]

Does anyone here have capped/cannonball delts and who is also a natural?
Are such delts possible without any drugs?

Even with pump, lightning, "perfect" diet & training, still very unlikely to be natty. Definitely not in 3 years as @freek said. This guy makes a lot of money (I've worked with him) selling programs and coaching, it would be stupid for him not to take gear and become an unrealistic ideal to make even more money.

I know someone will say: "he's not even that big/jacked/shredded", well yeah, just because he's not Mr Olympia size (who take grams of gear weekly), doesn't me he's not cruising on a conservative dose of test year round, throwing in a few extras every now and then.

 

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[perchboy]

The most common mistakes are dreamer bulks

What’s that?

 

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[The One]

@JLE might be able to elucidate further, but...

You won't get there without drugs. But I think you know that already. And CBum is what people call a "genetic freak". Maybe you're one, too, but probably not.

You're probably asking: "how can I get the same SHAPE as Chris Bumstead given my height & insistence on staying natural"?

First, expect it to take a very long time. You're in this for the long haul.

Question 1 is not answerable. CBum is 6'1" and 230 lbs on stage (~260 off stage).

2: Because you're neither skinny nor fat, you don't need to bulk or cut at this stage, just eat lots of protein (1g/lb, so ~194g) and lift. Your body composition will change over the next 8-12 months or so. From there you'll know what to do depending on how you look.

3: Split doesn't matter. You just gotta get the work in. Some people like full body. Others like push-pull-legs. Others like upper-lower.

4: No idea, so just lift and don't worry about it

5: CBum has overdeveloped delts, particularly side delts. So your program needs to have a lot of side delt work. He also has very developed lats. So your program needs to have a lot of lat work. His quads are huge, too. So if you're going to emphasize certain muscles, those are the ones you'll want. But you need to grow everything.

6: My mistakes: Staying on novice powerlifting workouts for too long. Not doing isolation movements for arms, delts, and calves.

7: You can't. There's no skirting this process. Even drugs can only take you so far. Just don't make dumb mistakes. The most common mistakes are dreamer bulks, not pushing hard enough in the gym, not being consistent, taking long breaks, trying to be super lean year-round, skipping muscle groups, and training for the wrong thing.

Hey man, thank you providing gold, actually scratch that, your TIME. Thank you. In regards to point 6 - what do you mean by novice. Also, in regards of isolation exercise. Do I only do them for certain muscle groups or just do for all? Also, what about compound movements which I believe are squats, deadlift, Romanian dead lift? Are they important?

Also, when you mentioned dreamer bulks. What's a good indicator? like above 20% body fat or maybe higher?

 

[The One]

I'm trying to be nice too haha.

It's just beyond unrealistic.

It's equivalent of asking "how can I be the best in the world without making any of the sacrifices they have, nor having the genetics to do so?"

No feelings hurt here lol. There is a reason why I said sustainable and natural in big bold text in the first part. As I know he takes drugs and all. I was tryna find what could most closely be with him.

1 )- you mentioned to redefine my goals. Essentially my goal is the picture of one of the best naturals. Like Doug Miller for e.g - his physique is amazing.


How do I shift my goals towards that????

Also, Nice move for linking goal sumo, it's great.

2) you mention the number of meals, this links with the goals heavily - so if my goal is the above - what should my diet be like, The-J mentioned having a lot of protein. As I am not skinny or fat.

6) like should I use the fitness pal app? to track my calories and all? Should I bulk? Cut? How long? How many calories for me as every website has a different amount.

 

[The One]

1. Not natural. People lie. Google "natural bodybuilding show" and go to images. That's what is realistic for you.

I also didn't link goal sumo. That happens anytime you say goals.

2. Your goal of Chris Bumstead and this other random bodybuilder I've never heard of are both unrealistic. I think you should start by getting an actually realistic goal. You went from saying you want to have the same physique as the best bodybuilder in the world to saying you want to have the physique of the best "natural" bodybuilder in the world.

If that's your goal -- great.

Unfortunately, genetics play a critical role in sports.

For example, I'll never run as fast as Usain Bolt. I could practice my sprint every day for the rest of my life but it doesn't matter...

I think you need to start with a wake-up call.

3. Now you're being ridiculous... How would I be able to determine any of these things based off of your forum post? You're trying to ride with nitrous while still falling over using training-wheels.

I don't know if you should bulk. I don't know if you should cut. Myfitnesspal is fine it's mostly used to track caloric intake...

Don't start asking questions like "is chicken good? what time of the lunar equinox should I consume protein? creatine makes me not natural?"

I don't mean to be rude but I think you're a bit young and naïve. Hell -- I still am myself. You can't conquer the world with no life experience. I respect the ambition but it's very misplaced. Just take it slow... Start at step 1.

Get a gym membership. Lift something. Eat some protein.

Start there as I'm kinda doubting you've even done that yet...

I've mentioned that I've been going gym consistently for 4 months, but I have been going for a year now overall. I am not "naively" asking, but trying to gain more structure to my workouts now. As well as produce long terms plans for this goal of mine. Also, for the best natural body could you present an image? I know Dr. Swole is a good example.

In terms of dieting, what kind of information should I provide further? Since, I've shared my entire info about me that I possibly could right at the top.

I understand genetics play a huge role in our development, but, I know there could be limitations to my body.

So, tell me bro - how would you tell me to do things in a certain order?

 

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[The One]

You're still not understanding.

The "goal" of yours is not happening. Never happening. It's a dream. An unrealistic and unachievable dream.

And no I cannot provide a singular image.

Here... I'll try to give you some direction.

Scroll through this: WNBF UK (@wnbf_uk) • Instagram photos and videos

That's a link to the Instagram for the World Natural Bodybuilding Federation for the UK. You can assume most of the competitors there are natural, some may not be as there's plenty of ways to pass a dope test. Fat burners aren't always tested for, nor diuretics.

Point is...

Your "goal" of being the best in the world at anything needs a reality check.

The athletes you're posting as inspiration aren't natural, and they're quite literally the best in the world. You are not the best in the world in terms of muscular growth and bodyfat or else you'd already show dramatic signs of it and wouldn't need to be asking this question.

Have you ever seen a picture of Phil Heath back when he was in high-school playing basketball? What about Chris Bumstead in high-school when he was on the football team? Lee priest back when he was 16 years old?

These are genetic freaks. You and I are not that and will never be. Please wrap your head around this concept.

However... again... you can be the best you!

Do I have an image for the best you to provide you an example? No I don't. But I'm assuming it's about average. Hence my link to the WNBF for the UK given just above...

You can expect to achieve a physique that resembles that of quite literally every other natural competitor.

Start by getting a clearer and more realistic goal.

I get you know.
Essentially my goal is - to be the best me. not you, not them, but best me

Thanks for clearing that out fully man.

So, how do I be the best me? What can I do?

How does one do that? What are my long term and short term goals to be the best me?

For instance, what stage should I reach to know if my genes are good or not?

For instance, certain assessments at different points.

Thank u for constantly replying dude.

 

[Roli]

I'm all for staying healthy, but the cause of death for Joe is very much up in the air. He was known for safe usage, and constant bloodwork...

Speaking of bloodwork, it was always good, until he had 3x covid shots...and then had issues with his blood, make of that what you will.

He told this story 2 weeks before his death.

Maybe Joe was a bad example, perhaps I should have used Rich Pianna, or the guy (whose name I forget) who can't even walk without crutches.

There is no such thing as safe usage by the way, that is a myth that I think if Joe were alive today, he'd help dispel.

Here's a list of 28 bodybuilders who passed away between 2017 and 2020, I'm sure they all felt they were being safe.

Remembering 28 Bodybuilders Who Passed Away (2017-2020) – Fitness Volt

Remembering bodybuilders who passed away (2017-2020). A list of men and women who were involved in bodybuilding/fitness who died due to a variety of causes.

fitnessvolt.com

 

[The One]

Damn dude is jackdd with gigantic lats . Been doin classic japanese martial arts, bujutsu for probably 6 years now. Been working out for a decade plus, but I was in the felonius camp of if I work out then I can eat whatever I want lol. Started maximizing my results after implementing the proper diet lol. Keep up the hardwork and I hope you get your CBUM bod. Do you do any martial arts?

I don't do martial arts. But was super keen in it, but you probably know the deal in western countries it's more cardio than understanding the true art; it's old, fat uncles tryna make some money on the weekends basically.

 

[The One]

If those truly are the only foods you eat from, then you're off to a good start.

Since you said you're super willing to make a change but want it to be sustainable I'm going to make a guess that your willingness is around a 7 or 8 out of 10, with 10 being absolutely willing to do anything.

I don't have pictures of your present build, and they completely would influence my input on how you should go about anything with regards to this, but based on your height and weight and assumed bodyfat level, I'm gonna make the inference that you're overweight.

So my first suggestion is for you to cut.

----------------

Let's start your cut by bringing some more structure to your diet. This can be done by using the foods you're already consuming, as they're not the worst selection you could have.

You're going to need to purchase a food scale if you don't already have one.

MEAL 1:
- 300g Salad/Mixed Vegetables
- 300g Chicken Breast (raw weight)
- 30g Cashews
- 20g Almonds
- 100g Banana

Meal 2:
- 300g Salad/Mixed Vegetables
- 300g Lamb (raw weight)
- 100g Rice/Pasta (dry weight)
- 30g Cashews
- 20g Almonds
- 100g Banana
- 25g Honey

Meal 3:
- 60g of protein from Whey (not the same as 60g of Whey protein powder)

This is just an example. You don't have to follow this diet, but realistically it could be a start for you.

The idea here is for you to follow this plan every day for a week and to see how you metabolize it.

I would want you to weigh yourself every morning from a fasted state (meaning after a piss and before drinking or consuming anything).

----------------

About your workout routine, I'm admittedly not familiar with it. Looks like any other routine ever. It works. What really matters is that you're consistent with it.

For your cardio however, I'd want to see daily output rather than an estimated weekly output.

So if you swim, or cycle, I'd want either of those done for a start of 30 minutes every day. It doesn't matter if you're not going to the gym that day, you'd need to get in the 30 minutes regardless. Cardio duration would increase over time depending on how you respond to it.

Realistically I don't wish to flesh out an entire routine for you, and this is already more than enough to start with.

The idea is to be a lot more precise in your tracking.

You eat relatively healthily but clearly it's still too much as your bodyfat is too high for your goal physique.

This should be a good beginning. If you need further help I do offer online coaching.

I've shared some pics of myself, but on a message to you. Let me know if that changes things, probably not.
EDIT - when you mention cardio, for swimming on Saturday and Sunday, should I do it first? or after gym?

 

[The One]

Hi. I have got an question.

I'm 15yo, going to gym from about 3 months.
Seeing all hatred towards bro-split which is the usual split everyone follows in every gym I've been to, I started doing push-pull-legs weeks ago. But going to the gym 6 days a week does not leave me enough time to focus on other things...

I think a split of 4 days a week would suit me the best. But I have become overwhelmed seeing all these fitness videos on youtube that at this point I just can't decide.

Can you all fitness pros please guide me

alright bro. First, what is your actual goal. Honestly, the big change from this entire talk is the GOAL. What is yours???