Bodybuilding Forums

Hello,
My name is Salvatore, I´m from Rome (Italy) but I live and work in Germany, I`m 30 and I consider myself and hardgainer. now after many trials and errors I want to get in shape to kickstart my 30th!! In this picture you can see what`s my condition right now, so I want to ask you: do you suggest me to follow a cut diet and follow the program TSPA or to start a bulking diet with THT program? Considering my body type I don´t wan to be HUGE but lean and toned, I mean more defined than big. My actual body fat is around 18-19% my bodyweight is 62Kg and I`m 1,70 cm.
So CUT or BULK?


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Hi, at 18 - 19% body fat i would suggest cutting first. I started a cut 4 weeks ago. I also started at around 19%. I'm currently down to 15.9%, thanks to TSPA and the support of the other TSPA members.

Personally I think either way is an option for you it really boils down on what you find more important losing weight or putting on muscle?

@Vanguard1965: Good question

@Aaron: Thanks for your support man.Good work,keep going!

I think I`m going to bulk a little bit (let`s say for one-two months) then cut, so I can reach my best shape for summer time! Because of my body type, I`m an ectomorph, do you suggest me to hit the Gym 3,4 or 5 times a week?

I train a lot of different people, with all kinds of diffferent body types. Let me just say that with BF levels as high as yours i doubt you are a true Ectomorph, (few people ever are). However, if in the past you have had difficulty putting on muscle then my experence of such people is that they are better off keeping their work outs short (under 45 mins, if possible, and absolutly no cardio). The amout of days you train is not to important, what is importat is that you only train each muscle group once a week. The THT program which you can down load for free on this site is actually a very good one for Ectomorphs. But what ever program you decide on the thing to remember is that keep it hard and short. I use THT for for a lot of my clients in the gym who have difficulty putting on muscle and they have all responded very well to the training.
Hope this helps

Thanks Aaron,
expecially for your guidelines, talking about exercise I have a challenge in front of me. I have no money and no time for a Gym membership but where I live I have one Bar for pull-ups and a couple of dumbells (30Kg in total).
Can I find a substitution for the TSPA exercises?