17 years old - need mass BADLY. BF% estime, and let me know what you think please!

[genocide1]

thanks for your replies!

[Memo]

what we think is of no interest to anyone.. what you will do to achieve your goals should be your main concern.

Id say tell us about food macro, diet, training routine, sleep habits and you might get help.

[guest]

do some reading here, educate yourself on the process of training & diet and then present a plan to the forum that can be tweaked and critiqued.

[japh]

Your split looks good. Pretty standard.

I question your calorie count a little. Not sure what your weight is? Hard to say for sure on that one. You'll be wanting to raise it at some point I know that. lol I like your fats but think carbs and protein should be on a 1 to 1 ratio at least. If it turns out you're not gaining a pound a week average on that calorie count. I'd jump to 250 protein 250 carbs and go from there.

[BDH]

Definitely need more cals... and pull up your pants...

[natenator]

are you listening music while in the washroom taking pics of yourself?

[bigtavi8]

Ok man. First off welcome to CBB and read up lots of good info here. Although you dont carry a tonne of mass id say your around 13-15% bf. Very good start for your age and much better than being the same weight but a fat ****.

So to start. Id say given ur age and your training split which is very good and well researched. I like how you do the heavy basics. What a refresher for once. Id say next two years do a continuous bulk diet.

3500calories bare minimum

You do not have to count carbs and fats etc. Just eat 10oz of meat (chicken, turkey, ground beef, steak, fish,whole eggs, cottage cheese) evry 2.5h of the day. With the meat add in a carb source at 2 cups. (not veggies a heavy carb source) ex. white, or red potatoes, white or brown rice, oatmeal, beans and lentils, whole wheat pasta. Then fats get in either natty pb 2tbs+ or a handful of raw almonds.

-also dont forget if you cant eat cuz you gotta work pack a double scoop protein shake with pb in it.
-drink milk with you shakes if at all possible it helped me.

This is only a cookie cutter guideline. But you get my point on the qauntity of food right. You need 6 minimum balanced meals. If you havent eaten protein for 3h you messed up. every 2.5h you need to eat big.

If you follow this for 3 months and dont gain 10 pounds PM me i would be shocked to hear it.

[tiramisu]

Skinny little bugger at the right age. Perfect candidate for starting strength and gomad.

I concur with the pull your pants up comment.

Let's be clear. Although you will see significant gains in the first few month getting to average the real trick of weight lifting is to do it continuously and progressively for 5 years or so. If you squat, deadlift and press with small increases in weight over the next 5 years by 22 you will be BIG. If you play with weights for 6-18 months and quit and then start again and then quit and start again and then quit you won't see the results you are looking for.

Ask me how I know. 25 years later.