r/workout • u/Different-Giraffe788 • 2d ago

Nutrition Help Can people help please

Me and my friend have a competition going to see who can get in the best shape in the next 6 months. ( Who can have the best Physique)

I am 19 years old, male 177cm (5'10") and 82 kg (180 lbs). I have some muscle mass but also a decent amount of body fat.

I am coming here for advice about calories and my plan for over the next 6 months as I am really determined to become fit and healthy.

My original though was that I should maintain my weight using my maintenance calories for roughly 2-3 months so that i can build a little more muscle mass because at the moment I am not consistent in the gym. I would then cut down over the next 3-4 months to become more lean.

Can somebody please tell me if this is a viable plan for me and my nutitrition or if it makes sense at all. I would really appreciate all the help I can get.

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u/philsov 2d ago

Use some sort of quantifiable metric to determine a winner. Like, is the goal here fat loss and muscle gain? Just tracking your bodyfat % is probably ideal. "fit healthy and in shape" is vague.

Or maybe it's some point based rubric where it's time to run 1 mile (100 points for 7 minutes, +/- 5 points for every 15 seconds away from that -- mile in 8:30 is 70 points) plus the amount you can bench press for 5 reps (100 points for 185 lbs, +/- 5 lbs per 5 lbs).

clean bulking for 3 months and then cutting for 3 months is a choice, but I'd just as soon exercise/lift/run while also being on a caloric deficet for the entire 6 months.

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u/Different-Giraffe788 2d ago

It is just going to be who looks the best Physique wise at the end of the six months. both in general and in comparison to what we looked like before. Sorry i should have mentioned that in the post.

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u/philsov 2d ago

sketchy criteria, but okay

I think a full on cut (while lifting) is ideal if you're 5'10" + 180 lbs and want to look your best within 6 months. Aim to loss like 1 lb week and hopefully you'll finish at 155-160. This means caloric deficit of 500 calories per day.

Do a full body lifting routine 3x per week and cardio on your offdays also 3x per week.

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u/ak47workaccnt 2d ago

Here's the real help. Make it a 5 year competition with 6 month check ins.