hey bro, i would put you @ about 14%. and guys i see a ton of conflictng info. We know its damn near impossible to gain and cut at the same time so lets give him a clear direction...
you have a few choices:
1) Cut - you will lose a majority of bf and some muscle but you will "appear". I am a HUGE fan of being as lean as possible. If you choose this you will appear bigger cause you will be tighter in the areas you dont have muscle...ex. would be your bis would look bigger cause your ebow would shrink and the area between your shoulder and bi would shirnk (or tighten up) and although your guns might measure .5" smaller the will appear bigger.
2)Bulk - you will get bigger everywhere and add some bf. i am not a big fan of the bulk but its a REQUIRED evil for becoming a "SwollenGiant". You will look smooth and fat (which i fucking hate) and appear smaller but thicker for the opposite reasons above.
3)Maintain - you will not change much at all and will prolly slip into a basterdized bulk get frustrated and quit.
Now for the best thing bro....it sounds like you are WELL on your way to mastering nutrition and THAT IS THE END ALL DO ALL FOR BODYBUILDING.....PERIOD. Bro, PROPS to you especially at your age, fuck man! thats great, dont ever forget that. Nutritional prowess will pay you SICK dividens for the rest of your life...if you employ your knowlege of course. NEVER STOP LEARNING. And watch out when its time for the sauce if you go that route...cause sauce without nutrition is like dynamite without a fuse but sauce with nutrition is like...well you get it.
now, imo, you should bulk BUT i think you shoud start your bulk with a 2 week SUPERCUT and light trainning and a TON of cardio. It will prime you for a fantastic bulk. in a nutshell starvation causes a massive release of growth hormone and at your age you already have a great deal of test so when you up the calories great things will happen.
Read the only sticky in the trainning forum
Lift HEAVY and stay with compound movements
DONT DO CARDIO use that energy to lift heavy.
Research bulk cycles, you should sit down and decide on a resonable goal like gaining 15 lbs by March 1st (which is when you could start yoru cut). Then start eating like a guy 30lbs heaver then you and watch your weight, if your gaining two pounds a week cut back the cals a little cause its prolly too much fat. Eat a 40/40/20 p/c/f percentage split...
supps that i think work in order of effectivness for me:
Food
At least 1 gal of water a day evenly spaced
Sleep
Creatine both serum and powder
NO2
I know the first three may not seem like supps but a suppliment basically takes care of stuff that we dont usually get enough of and/or will benifit us if we get more to a point.
Most powerful anabolic:
MASS QTYS OF FOOD and its legal but has to be evenly mixed with HEAVY WEIGHT TRAINNING, GOBBS OF WATER, and SLEEP.
SwollenGiant said - Grilled chicken breasts, brocolli, carrots, couliflouwer, lean steak, oatmeal, brown or wild rice. Lots of other vegetables and salads - FANTASTIC!!! you getting fiber, vitamins, minerals and ENZYMES. Eat more steak, try buffallo if your getting too much fat.
SwollenGiant said - As far as supplements go: I drink two 40g Protein shakes a day, 2000mg MSM b/c of shin splints, Daily Vitamin w/o iron, Flax seed oil 1000mg, Vitamin E 1000mg, Grape seed extract. - FANTASTIC again
you could think about adding:
glucosamine to your msm, your joints will thank you
enzymes for digestion
glutamine when not on arganine or NO2
r-ala
DISCLAIMER - i dont know shit about shit so verify and research and make informed decissions.
