As you can tell by the title of my question it will have two different questions in one post cause I felt like that would be better rather then posting two different threads in the same area. Hopefully that will be okay. Let me share my stats so you can help give advice.

Height: 5'10

Age: 23 years

Sex: Male

Bf%: 13-14%

Weight: 159lbs 

Heres a link to my current physique. http://s79.photobucket.com/user/spreadthetruth2147/library/?sort=3&page=1 

Hopefully you looked at the link cause I would like to explain to you what my biggest concerns with my body are so far. Too me when I look at my chest it looks saggy and just looks really under developed like it a vital part is missing. It just doesn't seem to have that beefy upright feel and look to it and my waist looks huge which is bothering me. Honestly those are really the only things that concern me cause I am pretty happy with my arms progress so far and my shoulders. Its just my chest and waist. I only range from a 31-32 waist but it looks bigger then that and it really turns off my motvation. I have been cutting so far and have come to this conclusion and just cant seem to get past it. My current macros are 

204g Protein

119g Carbs

81g Fat

With my current status I am just unsure if it would be wiser to just start bulking to put on more mass which will help even out my stomach and chest or to keep cutting? I cant really tell by my physique if I just naturally have a bigger waist and I cant help that or what. What would you all recommend me doing and is there really anything anyone should be looking out for when trying to decide whether or not to cut or bulk? Thanks

 

My second question is about creating a workout plan or a workout routine.. How does someone go about creating one and like what would be the key indications to a workout plan. For example how does one choose between doing supersets, drop sets or too failure? How does someone know how many sets to do for a muscle group? How do we decide how much cardio and abs to do in a week? I struggle with this cause I am always so nervous about doing either too little or too much. How do we find that perfect area cause I know each persons body responds to a workout differently. Thanks guys and Gals!!!

Hey @NYCBorn.

 

I couldn't access your photos on that site..could you upload them to your profile or put some of them on this thread so we know more what you are talking about please?

 

As for figuring out a workout routine...It's really just trial and error. I have tried A LOT of different styles of training, and I know what works best for me because of that. It's worth trying different things to see what's best for you individually.

You know there are three full 12 week programs on the site right?! Why not try one of those to start with? You could do the Push, Pull, Legs split first, then try the 5-day bodybuilding split which has a bunch of drop sets. 12 weeks of each would be heaps of time to see what your body responds better to!

Hey @NYCBorn.

 

I couldn't access your photos on that site..could you upload them to your profile or put some of them on this thread so we know more what you are talking about please?

 

As for figuring out a workout routine...It's really just trial and error. I have tried A LOT of different styles of training, and I know what works best for me because of that. It's worth trying different things to see what's best for you individually.

You know there are three full 12 week programs on the site right?! Why not try one of those to start with? You could do the Push, Pull, Legs split first, then try the 5-day bodybuilding split which has a bunch of drop sets. 12 weeks of each would be heaps of time to see what your body responds better to!

Hey Scott_Herman,

The photos you are looking for, I just posted on this thread above this comment. Its weird cause sometimes my photos will post on the website and then other times it will not. Not quite sure why but atleast it worked this time.

 

Yes sir I agree about the Trial and Error butI have been working out for 4-5 years now but really only taking Fitness seriously about a year and a halg ago but actually doing my meal plans and sticking with them. Its weird though cause even though I have started my meal plans, I my body def has looked better then it was back then but I do not look much bigger in my eyes. Back then when I used to workout I never really had a true workout plan. I would just go in there and lift weights haha cause I loved the gym and just loved being there. The best part of the gym was that it was an old fashion hardcore gym with old school weights and it was all hidden inside a garage which was AWESOME! Too me I love those kind of gyms and its becoming harder to find those today.

 

Anyways Im actually planning on signing up for this websites subscription today and hopefully will be able to access those workouts so I can give them a try. The only thing that concerns me with the 5 body split workout is the day that requires Squats. Im unable to do a squat cause I have no ankle Dorsiflexion. I have been trying to work on this by doing banded strecthing excerises but as of right now not much improvement. My squat only works if my heels come off the ground and I know thats not good for the knees which is why Im unable to squat right now no matter how much I want too. It sucks. Anyways thanks for replying back Scott!

You should be bulking. Not that you don't have a lack of muscle mass, just that there is no need for you to cut right now, in my opinion.

 

Can you do front squats? Have you tried them? By loading the weight on the front of your body it might stop you from constantly going into plantar flexion.

 

Because no matter which program you choose..they all have squats. If we can find a variation you can do instead of regular back squats, then we can just swap them out..easy :-)

Thanks Scott_Herman for repying back sir!

If you dont mind me asking why you would bulk in my position over cutting? The reason I ask this is cause I still have a pretty high body fat percentage at 14% and from what I heard bulking at a higher bf% is harder then being leaner. I just heard too always stay lower then 14% while lean bulking. Anyways you have way more experience and more knowledge so I will start my lean bulk at the end of this week. Just figuring out the macros will br the tough part cause I dont want my waist getting so damn huge haha but maybe its just genetics.

 

I havent really tested front squats out but I know just doing body weight squats is a no go for me sir. I keep falling backwards cause I cant move my ankles forward at all cause of restrication. If you want I can post a video of me doing body weight Squats so you can see it if you want Sir.

 

I was just thinking about switching out the Squats with the leg press until I am more flexiable but it sucks cause I feel like im missing the most crucial part of the workout without the squats. My hips are so tight too which makes deadlifting hard. As you can probably tell im stiff as board and it sucks.

 

Thanks for replying back Scott, its great to see a knowledgeable fitness youtuber take his community seriously. Thanks!!

14% isn't really high. Maybe if you were between 15-20% it would be worth cutting..but right now you just need to decide whether you want to be leaner, or to add some more muscle mass. What's your main goal?

 

If you do a lean bulk anyway, with a slight surplus, the idea would be not to gain much fat.

 

A video of your squats might be helpful..we might be able to pinpoint a reason for your lack of mobility. Start doing some ankle and hip flexibility work as well in the meantime. If you tend to go on your toes when you squat, then I'm afraid the same thing may happen when you use the leg press.

Hey Scott_Herman,

I want to first off by just saying how much it means to just see you keep responding back even though you do not have too. Means a lot and it goes to show how motivated you are as a individual. Thanks again Scott!

 

Well I of course wouldn't mind at all to be leaner cause I would look better in my view cause I guess my waist would slim down more cause its mainly the waist and chest that is killing me and my look in my view. My main goal and I mean like this would be my ultimate goal, to bench 315lbs for 5 reps.. Squat 500 pounds for 2 reps max and Deadlift 600lbs max with a 225 1 rep overhead press. That would be my ultimate goal honestly. Right now my bench is 135 for 10 good reps which is probably why my chest looks like shit cause my incline bench press is even weaker. I cn barley get 10 reps at 135lbs on the incline. Its pretty sad honestly. I really dont know what Im able to squat due to my flexiability issue right now and my overhead press is 135lbs 1 rep max right now. My deadlift is really unknown cause I havent deadlifted in 2 months due to really tight hips and until im able to get the form down I dont really want to deadlift with shitty form.

 

Im more than likely going to start my lean bulk this sunday and saturday will be the day I start readjusting my macros. Seeing that im still 159lbs at 14% body fat. I will have to figure out what my new macros will be. How high over my TDEE would you recommend me going over to begin with and on my off days how should I readjuts my macros? Should we keep the carbs lower on off days or lower the calories? This always confused me cause I believe my off days is where I was putting on more fat during my first bulk.

 

https://www.youtube.com/watch?v=4HJ9u150SOs

I was having trouble getting the video to post here on the website so I just uploaded it to youtube. Hopefully you will be bale to see the video and see my issues I am having. When I did the toe touch stretch, that usually hurts the back of my knees trying to reach so far. Yeah My leg press seemed to have stalled at 3 plates of 45 on each side for good reps. Cant really improve cause of my poor flexiability.

 

Thanks again for replying back Scott!!!