I don't want to be a bodybuilder, I just want to be ottermode.
Two questions:
A. Get away with eating at maintenence or do I need to bulk then cut? Getting enough protein is not an issue for me
B. What lifts are the most important for me to do? I'm planning on doing a 4 day split but I have no fricking idea how to build a routine, and I've been winging it for too long
Ok bro, I got a god-tier ottermode type (thanks to god) and ill help you out.
Start drinking protein+creatine, lift 4-5x a week no exceptions, try hitting every muscle group twice in a week.
The split is as follows:
-chest, bicep, abs
-back,shoulders,tricepa
-legs
I would start with 3 sets of each muscle group for 8-12 reps, the last rep you should be struggling in every exercise. Once a week you hit the big lifts: squat, bench press, deadlift, OHP. Make sure you eat and dont skip meals, you need to be consisten 5x a week for 2 months and youll have a decent ottermode
A. eat at maintenance
B. doesn't matter; you only care about ottermode
Just do dumbells or something
You can't grow muscle without calorie surplus though
I have no muscle so I think it will be ok
yes you fricking can don't be moronic. it just not be as quick ('efficient') as with a surplus. but you don't run the risk of getting fat.
(OP?) you do seem to have *some* muscle development, is just difficult to see at your size : BFP.
I weigh 125lb at 5'9. I have no muscle.
you obviously do from the image you have posted. no, it is not very much - especially by gymrat standards - but you have enough to get started. can you do a full, clean pull up yet? if so, how many? measure you progress from performance, not weight, at this point.
I can do 5 pullups, assuming that getting my chin over the bar is the highest you're suppose to go
excellent! see you do have some muscle.
if you do choose to go down the lifting route, then even before you start this i would spend 2 to 4 weeks just doing chin/pull ups, pushups, BW squats and deadbugs. if you can get hold of some gymnastics rings, throw in some dips and ringrows. mastering these will give you a solid pre-foundation moving forward. keep it simple and focus on form and mild progressive overload.
most important thing if to hit protein targets. low PUFA and some gelatinous cuts. beef mince, bovine gelatine, venison and other game, shellfish, lean fishes, bone broths, dairy, good quality whey protein and marine collagen.
also should say the best routine is the one you stick to. at this point is okay to no have full routine worked out. warm up, bash out 3 x 12 pushups w/ 60s rest between sets and stretch. focus on form and breath-in on concentric movement (the pushing up). give this try today and see how you feel.
Dude, thank you. I have some rings so I will set those up, I also have a bench that I think I'll do low weight high rep incline press with, aiming for 15? Reps.
I love whey, fish, and I cook a lot of soups with bones so I think I'm good in the protein aspect of things. I can easily get 150g
yes yes yes. very good OP I think you will do just fine. stay committed to you goals and important to have fun whilst obtaining them. develop strong sense of *practice* and this will lead the way. foster intuitions - training is not just mechanical following of program as some here would have you believe but deep communion with yourself as physical body. must gradually learn from experience, it is tacit knowledge only gained through practice. also do not be afraid to experiment - as long as you are doing the work. maybe fun to take up sports such as rock climbing. also do not neglect cardio, mobility and conditioning! but don’t let such as endurance exceed ~20% of trading, prioritise strength of a minimum 80%.
Not true im losing fat and gaining muscle right now at calorie deficit.
I had ur build when I started, eating at maintenance or cutting won't do shit, even for otter mode you need to do atleast a bulk or two cycle
The secret to ottermode is churn.
Basically most of the ottermode gays who are naturally like so, consume an intensive amount of calories but live very endurance cardio type of lifestyles. They are constantly moving, walking, running, cycling, swimming, etc.
A lanky teenager slowly develops into ottermode as his metabolism begins to slow down over age, and the key here is to keep up the churn in calories for as long as possible, whether by adding exercise, or increasing diet, to find the sweet spot of muscle building (pre-lank mode) or cutting excess calories (post-adulthood when metabolism slows down).
You should consider endurance exercise like rowing and swimming, do low intensive, steady state for 2-3hrs a day and eat according to where you are in the journey.
Rowing is easy to incorporate in a NEET buglife, just get a rowing machine and do LISS on it while watching shows or something.
forget the lifting and do full body callisthenics. get a couple kettlebells for leg training w/ farmers walks, squats etc.
this is excellent advice. don't bother with the bulking / cutting mess. you'll build enough muscle for your goals as long as you hit your protein targets. (remember to include gelatinous sources of protein). despite what many will say here, it is possible to cut fat and build muscle simultaneously. you do not want to risk putting on any more fat weight. also, no alcohol. also maybe pick up a moderate nicotine habit. you basically want to turbo-charge you metabolism and you're golden.
OP i will also say you seem to have good proportions - i think you will hit your goal fairly quickly if you stay committed. otter mode will suit you well. as i have said look into body weight / calisthenics / gymnastics exercises and programs.
Thank you. What about eating? I plan to eat at maintenence but I may do a light, lean bulk.
1.Eat at most 100 calories above maintenance, primarily focus on enough getting protein. Use an online calculator for that. Gains may come slower, but having to lose that extra fat isn't worth it.
If you're a noob, it might be worth starting with a full body routine for the first 3 months then I'd switch to 2 days upper, 2 lower.
Upper: Flat bench, OHP, curls, tri extensions, incline bench, rows, lat pulldowns or pullups.
Lower: Squats, leg extension, deadlift, leg curl, calf raise. Add in your various crunches, leg raises etc for abs.
>Eat at most 100 calories above maintenance
This is bullshit. You won't even be able to calculate your TDEE that precisely. And what about the calories burned during exercise? I'm in a similar starting position to OP and have similar goals, my sedentary TDEE is 1800 and I thought eating 2100 while exercising would be enough to gain muscle, a month later and my weight hasn't changed one bit. Tried calculating calories burned during my workouts and some calculators straight up put me into deficit.
Thats the problem with eyeball math and why it's easier to say a small number than a bigger one. The guy needs to eat maintenance and compensate for his workout, we will know nothing about his expenditure. If IST tells hims to eat big, he'll bloat himself and be none the wiser about how much he actually needs. Eating a bit more and adjusting when necessary is the way to go, but requires extra judgement to get right.
Compensating for the workout is the difficult part, because accurately counting exercise calories is near impossible so most people who lose weight don't even bother with it lest they overeat, but we who attempt to leanbulk have no such luxury. As you said, it's better to start low and adjust as necessary even if it results in wasted weeks/months, but even if you managed to narrow down your exact expenditure, a 100 calorie surplus would result in barely any gain.
Ottermode program
Day 1: Chest and Triceps
1. Bench Press: 3 sets of 8-10 reps
2. Incline Dumbbell Press: 3 sets of 10-12 reps
3. Dumbbell Flyes: 3 sets of 10-12 reps
4. Tricep Dips: 3 sets of 10-12 reps
5. Tricep Pushdowns: 3 sets of 10-12 reps
Day 2: Back and Biceps
1. Deadlifts: 3 sets of 8-10 reps
2. Lat Pulldowns: 3 sets of 10-12 reps
3. Barbell Rows: 3 sets of 10-12 reps
4. Dumbbell Bicep Curls: 3 sets of 10-12 reps
5. Hammer Curls: 3 sets of 10-12 reps
Day 3: Legs and Shoulders
1. Squats: 3 sets of 8-10 reps
2. Leg Press: 3 sets of 10-12 reps
3. Lunges: 3 sets of 10-12 reps
4. Shoulder Press: 3 sets of 10-12 reps
5. Lateral Raises: 3 sets of 10-12 reps
Day 4: Rest or Optional Full-Body Workout
Rinse and repeat
this is fine but perhaps information overload for OP at this point. he must get taste for body and movement and strength before anything else.
just lift lol you're not gonna accidentally get too big
Im more concerned about how much to eat