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View Full Version : Pretty new here - 215lb pic goal.



mistergalarza
01-31-2007, 01:51 PM
http://img.photobucket.com/albums/v454/noethix/shoulderflexbigger.jpg


http://www.designs-gfx.com/runninrack.jpg

This is me when I was 215-220lbs months ago. Since then my wife got pregnant and I've gained a few pounds of baby weight. The pics are with my tank on and show no legs (sorry about that all I could find) but what should I work on?

sharkall2003
01-31-2007, 01:56 PM
Age? Height? Routine? Diet? Cycle? How many years of training. What are you stats? Measurements? What are the big three?

mistergalarza
01-31-2007, 02:07 PM
Just turned 22, 5'9, Diet was well.. High pros, moderate carbs, moderate fats, my diet has fluctuated so much I really don't remember EXACTLY what I was eating.

Workouts are 4 days - Chest & Bis, Back & Tris, Shoulders, Legs

Been training since the age of 16.

What do you mean by stats? Waist was 34?

I cycled through Test prop and Tren.

Bench: max was 365, 315 for 6
Squat: 405 for one
and DDed: 405 for one, did working sets of 6 to sometimes 8 of 315 on a good day.

sharkall2003
01-31-2007, 02:09 PM
What were your other measurements? Arms, quads, chest, calves, forearms, neck? Anyways, you look very good and if that is indeed you great work. Now you just need to get back in the game.

mistergalarza
01-31-2007, 02:20 PM
To be completely honest with you I never measured my calves or quads (my legs were always what I was known for and I don't know the number so I don't want to say anything inaccurate). My chest was 42, forearms were sticks at 13, arms at 17.5 fresh, and my neck I have no idea man. and um yeah that's me :rolleyes: thanks for the compliments man! its time to cut hardcore!

Bodyfat in this pic was at about 10-11%

sharkall2003
01-31-2007, 02:22 PM
Yeah, what will your diet be like now? High, moderate and low are pretty vague. You have an actual plan? How many calories? Those forearms are pretty good and so are the arms. Chest could use a little bit of work, and you're traps look sick in that picture.

Beast
01-31-2007, 02:30 PM
This is me when I was 215-220lbs months ago. Since then my wife got pregnant and I've gained a few pounds of baby weight. The pics are with my tank on and show no legs (sorry about that all I could find) but what should I work on?
Looking great, man. Your lack of photos makes it hard for us to tell you what you need to work on, though.

mistergalarza
01-31-2007, 02:33 PM
I know its vague ha well before it was something like this.

Morning: ON 100% Whey with Oats in Water, natty pb.
Pre: Chicken breast with cup of rice preworkout.
Post: Chicken breast with cup of rice and half a carbo rush.
Mid Afternoon: Protein Shake.
Evening: Steak/chicken with Potato (depending on what I could afford)
PreSleep: ON 100% or Casein protein shake with oats, tbps of natty pb

All this was made real easy since I was working at the gym till recently. I practically lived in there..

I had really low fat intake, I knew I had to take in more but never actually did. That's probably why I never broke that 10-11% barrier. It's not till now that I saw how much fat I really should be taking in. That's why this place rocks. :nod:

mistergalarza
01-31-2007, 02:41 PM
Oh yeah and the diet now well I posted it up for critique some time ago; looks like this...
1. Food Name-Cals-Fat-Carb-Prot
2. ON 100% Whey Protein 220-24-48 - breakfast
3. Bread, whole wheat 139-2-26-5 - breakfast
4. Pure Protein Bar 270-7-26-32 - mid snack
5. Chicken Breast 140-3-1-28 - lunch
6. Black Beans - Conchita 120-0-21-8 - lunch
7. Chicken Breast 140-3-1-28 - dinner
8. Black Beans - Conchita 120-0-21-8 - dinner
9. Chicken Breast 140 3 1 28 - chicken salad
10. Honey Mustard 65 6 4 0 - ^ spread 1 tbsp
11. ON 100% Whey Protein 220 2 4 48 - last "meal"
12. Natty PB 100 8 5 4 - 1 tbsp pb in it. ^



Totals Cals: 1674 Fats: 34 Carbs: 113 Pro: 237

That was the rough draft diet - I believe I added about three extra tbps of natty pb and fish oil to that to meet a higher fat intake and up my calories to 1800.

mistergalarza
01-31-2007, 02:43 PM
Looking great, man. Your lack of photos makes it hard for us to tell you what you need to work on, though.

Thanks a lot man, I'll see if I have the courage to put up some start up pics. :(

sharkall2003
01-31-2007, 02:46 PM
What are your maintenance calories? That's really damn low for cals, and your fats are way way way too low. You should be getting more fats than that. add some fishoil into your diet. Say 10 grams of fish oil a day. It's all good fat and it'll add an extra 100 calories.

mistergalarza
01-31-2007, 02:50 PM
What are your maintenance calories? That's really damn low for cals, and your fats are way way way too low. You should be getting more fats than that. add some fishoil into your diet. Say 10 grams of fish oil a day. It's all good fat and it'll add an extra 100 calories.

Yeah that's what I said in the last post hehe. But yeah my cals are usually 1800-2000 for cutting all this fat NOW. But before to maintain I was at 2.8 to 3k cals i believe?

sharkall2003
01-31-2007, 02:52 PM
Yeah, definitely think about adding, fish and flax oil into your diet. They are great fats and they'll up the fat intake.

Detard
01-31-2007, 03:25 PM
looks great man! wicked traps. i'd say your lats look to be lagging, but overall you have seroius mass!

jAy_Dub
01-31-2007, 06:35 PM
Awesome physique, bro. Good luck with getting back to where you were in those pics.

8.8
01-31-2007, 07:01 PM
what should you work on you say? youyr squat!!! only about 40 pounds better then your bench

butother then that i agree with beast we cant really tell what you need ot work on w/ out pics

1mmort4l
01-31-2007, 11:38 PM
Nice work there man, shoulders and Traps are awesome! Forearms are probably lagging a little.

You got some current pics?

mistergalarza
02-01-2007, 06:13 AM
I know my squat sucks it's horrible actually so i'm lucky to have thick legs at all.

Thanks everyone for all the comments - i'll keep checking back in and maybe post some start up pics.

Beast
02-01-2007, 10:59 AM
Totals Cals: 1674 Fats: 34 Carbs: 113 Pro: 237

That was the rough draft diet - I believe I added about three extra tbps of natty pb and fish oil to that to meet a higher fat intake and up my calories to 1800.
You'll cut up very well (and fast) with this diet. I wouldn't do it natural, though.

mistergalarza
02-01-2007, 11:13 AM
You'll cut up very well (and fast) with this diet. I wouldn't do it natural, though.

Well I'm not looking into aas this time around, would you recommend I up the cals? In an attempt to burn fat faster and minimize catabolization, I think I will start using Clenbuterol. Any thoughts?

djreef
02-01-2007, 01:08 PM
Stay away from beta-agonists, they're bad news. Up your fat intake - healthy oils and learn to carb cycle around the times you workout. You're just going to have to grind this out the good old fashioned way if you're going to skip the cycle this time around. Nitor might help you out if you need a kick in the pants.

DJ

Davidelmo
02-01-2007, 02:08 PM
Looking good!

I agree that deadlift and squat need work because your bench is really good but they are not proportional.

Beast
02-01-2007, 03:27 PM
Well I'm not looking into aas this time around, would you recommend I up the cals? In an attempt to burn fat faster and minimize catabolization, I think I will start using Clenbuterol. Any thoughts?
It really depends on your maintenance cals, which I think you mentioned were 2800-3000. I would drop the cals by 500 at most to begin with. What do you think your bodyfat is now?
I think you should try out one of these two diets:

Built's carb cycling diet (http://www.wannabebigforums.com/showthread.php?p=1290352#post1290352) - more fat, less carbs

Thibaudeau's carb cycling diet (http://www.t-nation.com/readTopic.do?id=811783) - more carbs, less fat

Also, I personally think clen is best when you're 12% bodyfat or lower.

blazedprodigy
02-01-2007, 04:38 PM
Cutting at that low of calories naturally ain't gonna turn out too well. I'd run a low dose of test to force your body to hang on to the lean tissue.

mistergalarza
02-02-2007, 11:26 AM
Thanks guys.

I'm really trying to stray from the Test this round - I think i'll try one of Beast's recommended diets since I've tried Carb cycling for a bit with not too shabby results.

How come Clen only for 12% or lower? Is it because I would ideally need it for more than a week without burning out my receptors? What if I cycle it with some fat burner?

Also, i'm usually the type to take ecas (ephedrine), or clen as my fat burners, but I have none available anymore. So does anyone recommend a fat burner ASIDE FROM Nitor?

Beast
02-02-2007, 03:19 PM
How come Clen only for 12% or lower? Is it because I would ideally need it for more than a week without burning out my receptors? What if I cycle it with some fat burner?
I think most people hit their dieting plateau around 10-12%, which is mainly why I used the number. Getting below 10 is usually where people run into problems... clen can help in those situations, which is why I say to reserve it.

Run a search for clen on this site - you'll find lots of info on how to use it.