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  1. #1
    Registered User Fransisc123's Avatar
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    Start workout journey

    Hi,
    I am 23 years old, (1m74 cm/64kg) and I want to start bodybuilding. I have 13 months (before next summer) to reach a "beautiful" body shape.
    I am an ectomorph with narrow shoulders and a slim physique., so slim that people thik I am 18 yo
    I plan to do the following:
    - For the first 3 months: Full-Body Workout. With an intake of 2500 calories, adding 200 calories each month.
    - In the following months I will switch to a 5-day body split. I start with 3000 calories and add 100 calories each month.
    I also use Whey protein and creatine.
    Do you think this is a good programme? How much could I aim for by this summer and next summer?
    Thank you very much for your help.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    I don't think planning your split and calories too far in advance is going to help. The general idea of a lean bulk is fine, you clearly need to add weight but do it slowly. You'll need to use feedback - weighing yourself and monitoring your lifting progress so you can adjust what you do as you go along. Aim for about 1kg a month bearing in mind that it's hard to accurately measure your weight - you need to do it every morning and look for the long term trend, don't react to day-to-day water weight changes which can make you look bloated at times.

    Everyone seems to have this idea that you start with full body then move to a bodypart split. This is not necessarily wrong but it's also not a very important decision. You need to be applying the right amount of workload to yourself, progressively increasing it over time. Splitting is just a way to manage that workload over the course of a week and ideas like "you must leave 72 hours after training a bodypart" are mostly false. Start with a novice routine like Fierce 5 and don't worry about what's next for now, focus on making good progress on that.
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