View Full Version : Progress to around 158 lbs

03-18-2008, 01:32 PM

03-18-2008, 01:35 PM

03-18-2008, 01:39 PM
Up till now I have been on a kind of dirty bulk, so I am going to try to clean up some stuff so that I don't get too fat. I would like to get up to 175 lbs before I do any cutting etc. Suggestions?

03-18-2008, 02:09 PM
I'd slow down the bulk abit and focus on lifting heavy. What does your program look like and what's your diet like?

03-18-2008, 02:24 PM
I lift 3x's a week with a trainer at school. We hit legs, chest, shoulders, back, and arms every MWF, but alternate the type of workout. Usually doing 3 sets of 6 reps...
My diet consists of trying to get in as much protein and carbs as possible. Its hard to make anything consistent because I have to eat whatever is at school. But I do take a whey protein shake about twice a day, and a weight gainer before bed along with a peanut butter sandwich.
I try to get at least 2500 calories a day.
Most of my carbs are from fettucini and most of my protein is from chicken breast fillets.
I was drinking alot of soda to help myself with the calories b/c I hate stuffing my face, but I am going to switch to drinking water and aim for about a gallon a day.

03-18-2008, 02:26 PM
I'd slow down the bulk abit and focus on lifting heavy. What does your program look like and what's your diet like?

Yeah. Your back double-bicep shot was the only one that made it look like you did anything other than get fatter. Please don't take offense, that isn't my intention.

03-18-2008, 02:34 PM
I'm not sensitive, so you can be as harsh as you like. I think it is incredibly helpful! I really want to get my lats alot wider, develop my traps, chest, and build my arms up huge. My two main priorities are back, shoulders, arms and chest. But I am working on my calves, quads, hamstrings, and abs (believe it or not! hahaha!).

03-18-2008, 02:45 PM
I'm not sensitive, so you can be as harsh as you like. I think it is incredibly helpful!

In that case, you gained ALOT of fat. To me it looks like it all went to your stomach. So as I said before, work on hitting the weights hard with good form while maintaining your weight and you should see some good progress. How quickly did you gain this weight?

03-18-2008, 02:51 PM
Since last September...

I took 3 more shots, the first is of my legs...
So would you suggest eating less, but continue lifting the same? Do you think I would lose muscle mass doing that?
I do agree that I think I gained alot of fat. Thats why advise to skinny ectomorphs to bulk dirty because you won't gain anything is nonsense!

03-18-2008, 02:57 PM
Dont drop your calories, instead, reduce your fat intake and up the protein. Just keep lifting heavy consistantly and the gains will come. Good luck man!

03-18-2008, 03:00 PM

03-18-2008, 07:53 PM
Any advise on what I should hit harder?

03-18-2008, 08:20 PM
Yeah dude looks like 80% of your gains were fat.
To clean up your diet.
-NO transfats
-Limited Saturated Fats
-poly/mono fats = good
-no refined sugar
-avoid fried foods

My diet isnt too clean either but my gains are very lean.. I guess it just depends on the person.

03-18-2008, 08:25 PM
I wouldn't say that 80% were fat... I know I gained alot, but I also gained a significant amount of muscle

03-18-2008, 08:32 PM
I wouldn't say that 80% were fat... I know I gained alot, but I also gained a significant amount of muscle

Well maybe I'm being a lil harsh but.. more then half the gains are fat..

03-18-2008, 08:49 PM
The only problem I have with that is that before, I was stick like, straight up and down, and after my shoulders broadened, my chest thickened (from being concave), My arms/forarms grew a ton, and my thighs thickened to the point where my boxers ride up and my jeans are skin tight. I still wear my 29" jeans etc. One thing that I think is making my midsection look so fat is that I am built very narrow, making that pear shape easy.
I think that my biggest downfall was assuming I would never gain any fat, because I assumed I had a high metabolism. So I did stuff like drink soda etc. I also played the numbers game. But my strength has shot up like crazy, and my trainer has worked my ass off since September to the point that I have to just set out for a while afterwards before I can do anything else.

Jorge Sanchez
03-18-2008, 09:25 PM
You gained some mass, but far too much fat. I would say clean up your diet. Cut down some carbs and up protein and health fats. Empty calories like soda and sweets should have no place in your diet. Try to limit your carb intake to fibrous carbs.

03-18-2008, 09:38 PM
What word would you use to describe my body as is?

Jorge Sanchez
03-18-2008, 10:06 PM
Don't worry about that, just lift heavy and eat properly.

03-18-2008, 10:23 PM
I am relieved that I won't have to stop my bulk... I've been lifting heavy, so I will just up the protein, and cut the pop.

In general I am concerned with size as opposed to being cut or lean, however, I don't want to end up bottom heavy!

03-18-2008, 11:16 PM
cut the soda, any fatty pasta sauces, etc.

how long did this bulk take you?

03-19-2008, 04:46 AM
I started in September

03-20-2008, 02:11 PM
Chest- 38.25"

Arm- 12.5"

Waist- 33.5"

Thigh- 23.5"

03-26-2008, 01:50 PM
I am overhauling my diet and workouts to narrow my waist out again. I don't necessarily want to be abs/veins cut, but I do want a tapered torso!

03-26-2008, 01:50 PM
I've already lost 2 plus lbs from when these pictures were taken

03-26-2008, 03:15 PM
how much did your lifts go up, like bench, squat and deadlift since you started your bulk.

03-26-2008, 09:41 PM
Alot, for example when I started I could just barely to push ups, could not dp wide grip pull ups or chin ups, and only lifted the bar on bench, squat etc...

03-26-2008, 10:07 PM
if possible, i think it would be helpful if you listed your workout routine. Because i feel that it is a bit ridiculous to see such amount of fat again with little muscle gain. You definately have the concept of eating right, but it must be the working out/routine/scheme/exercises that need to have a look. so please do list

03-28-2008, 01:40 PM
its on my bulking journal

03-28-2008, 02:10 PM
Dont drop your calories, instead, reduce your fat intake and up the protein.

Why would he want to drop the fat intake?

03-28-2008, 02:41 PM
because I am gaining too much fat and not enough muscle

03-28-2008, 02:57 PM
Fat doesn't make you fat - calories make you fat. And furthermore, your body manufactures hormones from dietary fat. If I were bulking and wanted to slow it down, I would (given what I know - maybe I'm wrong?) eliminate some carbs.

03-28-2008, 03:00 PM
Well, I'm thinking about watching my carb intake as well as fat intake. I also wonder how many toxins etc. I have been taking in. I was designated driver last night because I think my alcohol intake might be a contributing factor.

03-28-2008, 06:05 PM
I was designated driver last night because I think my alcohol intake might be a contributing factor.

Alcohol intake... designated driver... questionable?

Cut carbs, not protein/fat. You already said you've been dirty bulking, it shows. You put on a ton of stomach fat and little muscle. 6 meals a day, every 3 hours, carbs only pre & post workout (i.e. 2 meals) and the rest of your meals (the other 4) strictly protein/fat. I'm not even going to look into your workout journal, but given that you're in a calorie surplus, you have had time to put on LBM, and it hasn't happened. Lift heavier compound movements.

Mike G
03-29-2008, 11:08 AM
I just looked at your routine, it sucks. No real need at this point for a lot of the movements you are doing. Right now, you should really be focusing on compound lifts. Who is the trainer you are working with, is he a student working at the gym, or someone you paid for help? I used to work at a gym and would see a lot of workouts just like this, lots of exercises, change things up each workout and the people would not get the results they wanted. When they started to focus on compounds and increasing weight, they did. Your trainer should have been able to see your weight gain was not enough LBM and changed things up, especially if you are paying for his help.

Do a search on Starr 5x5, or Madcow 5x5. Both are good compound routines that will get you on the right track. Like Paul Stagg always says, you can spend fifteen minutes at the end of the workout doing other stuff.

It would also be a good idea to read some of the nutrition threads to get a better idea for your diet and to just learn some basic stuff that will be very helpful in the future.

03-30-2008, 01:54 PM
Thanks, we are actually moving to compound movements next week. I will look those two up

03-30-2008, 04:00 PM
rt, you have the right IDEA. Eat a lot, lift heavy - however, as I'm sure you know by now, your eating choices (soda pop et al) and your workout regimen (lots of minor isolation exercises, not enough focus on heavy compound movements) probably isn't the most conducive to gaining LBM while minimizing fat gain.

Keep up with the great attitude and change a few things here and there and you'll notice MARKED improvement.

04-03-2008, 10:28 PM
So, I cut the soda etc, and I am down 3 lbs... here are some pics I just took for progress. Can you tell any improvement?

04-04-2008, 01:29 AM
Don't be so worried about your "look" day to day. Come back with a 6 or 1 year update :)

04-04-2008, 05:27 AM
have simple carbs later in the day, and slower proteins. complex carbs earlier and faster protein (like whey). add some beef into the mix. but you can see some ok progress, especially round the shoulders. skip the weight gainer before bed too, too many carbs for sleeping. eat most of your fat at breakfast or later at night. itll slow the digestion for when you sleep.

cut out the sugars, the refined crap. dont cut fat, just dont go too overboard on saturates, (makes you feel crappy).

and please, whatever else, never forget to put shorts on.:thumbup:

04-07-2008, 10:57 AM