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Allen Cress
05-28-2011, 09:59 AM
Here are some pics I took yesterday. I just started a new gaining phase 4 weeks ago after maintaining 210 lbs for last 3 months. My morning weight is up to 222 lbs and will continue this phase for next 3 months. Whatever I gain in this time period I will look to maintain until I start contest prep in Janurary. Here is my current diet:

1) 2 cups egg whites, 2 whole eggs, 1/2 cup oats, 30g raisins, 35g almonds

2) 2.5 scoops Nitrean, 1/2 cup oats, 1 cup blueberries, 2 tbsp natural peanut butterl (all blended together)

3) 200g lean beef, 1 cup rice, 35g almonds

4) 2 scoops Nitrean, 1 scoop BCAAs, 40g waixe maize, 1 tbsp olive oil (45 min prior to workout)

5) 2.5 scoops Nitrean, 16oz apple juice

6) 220g Chicken, 1 cup rice, 35 mixed nuts

7) 6 whole eggs, 1/2 cup oats, 30g raisins

8) 2 scoops Nitrean, 1/2 cup grape nuts, 1 tbsp olive oil

Cards
05-28-2011, 01:48 PM
beast

Behemoth
05-28-2011, 01:53 PM
Looking large, quads especially look very good in that shot. When are you planning to compete again?

Allen Cress
05-28-2011, 03:26 PM
Looking large, quads especially look very good in that shot. When are you planning to compete again?

Around next April or May. Have to wait until the NPC comes out with next years schedule to know exact date.

Diana77
06-01-2011, 07:27 AM
looks good, what is the fat %?

Allen Cress
06-03-2011, 07:19 PM
looks good, what is the fat %?

No clue what it is. I just go by the mirror. I always asses myself and my clients by what they look like and where they tend to store fat the most.

mchicia1
06-03-2011, 08:02 PM
Allen, how much BF% do you think is acceptable to gain during a bulking phase? Do you believe trying to minimize fat gain will take away from the overall muscle building process?

Allen Cress
06-03-2011, 11:09 PM
Allen, how much BF% do you think is acceptable to gain during a bulking phase? Do you believe trying to minimize fat gain will take away from the overall muscle building process?

I never take BF on any client so its hard to put a number on it. I always go by a client's pics. Numbers get skewed all the time. I pay close attention to fat storage on ones low back and abs.

As long as you are in a calorie surplus it doesn't hurt muscle gains at all when trying to keep fat gain minimal. The problem is when someone is trying to stay very lean and expect to add a lot of size. They just keep going in circles. Also everyone carries fat differently so that's another factor to look at. There are other indicators as well and why people need to understand you can't just copy what someone else does and expect same results.

Max Thunder
06-13-2011, 04:36 PM
Looking big. How tall are you?

I'm really curious as I recently reached 215 pounds at 6' and I'm smaller than I expected to be at that weight.

Allen Cress
06-13-2011, 10:56 PM
Looking big. How tall are you?

I'm really curious as I recently reached 215 pounds at 6' and I'm smaller than I expected to be at that weight.

I'm 5'10". To fill out a 6' frame you would need to be at least 230 or more depending on muscle bellies and structure. Just because the scale says something doesn't mean its mostly muscle either. All kinds of factors involved. We are never as big as we think we will be when we reach a certain weight.

mchicia1
06-14-2011, 11:19 AM
I'm 5'10". To fill out a 6' frame you would need to be at least 230 or more depending on muscle bellies and structure. Just because the scale says something doesn't mean its mostly muscle either. All kinds of factors involved. We are never as big as we think we will be when we reach a certain weight.

AMEN TO THIS!

I was a victim of the scale. I thought if I could get up to 245, that I would look really big. NOPE! I look bigger now at 221 than 245.

BilltheButcher
07-06-2011, 11:07 AM
We are never as big as we think we will be when we reach a certain weight.

Every 10lbs I gain, I keep saying, I bet 10 more lbs will make me huge. Nice build, good luck on your goals.

Methods
08-01-2011, 06:26 PM
Lookin strong bro. Keep up the motivation

Esmond
08-02-2011, 01:56 AM
Hi Allen,
You are looking great in the recent picture but I like your profile picture most as 6 packs always fascinate me.
Best of luck for your contest. Keep updating us with your progress and achievement.

method115
08-03-2011, 02:52 AM
Every 10lbs I gain, I keep saying, I bet 10 more lbs will make me huge. Nice build, good luck on your goals.

haha so true I was at 140 when i start bulking. I'm up to 170 now and only planned to hit 180. Now I'm thinking 190-200.

DavisK
08-03-2011, 06:49 PM
what is your weight in the avatar picture?

I think I remember Allen mentioning somewhere that in that pic he was 185.