Hello all. This is my formal introduction to this forum, despite a few posts already.
I'm 18 right now and leaving to college soon. Around two years ago, I was an overweight kid that got into dieting. I adopted a low-carb diet and lost about 50 pounds. I basically maintained and focused on just being as thin (and undeveloped!) as possible, which meant obsessive dieting and some cardio. Fast forward to six to eight months ago: I get a gym membership and start doing the typical newbie workouts--copious amounts of SS cardio, and various isolation lifts. After reading this forum, books, and a few other sources, I slowly began learning how to eat, lift, and supplement correctly. Been healthier, happier, and better lookin' than ever. The following pics were taken about a week ago, about two to three months after I really got things in order. Currently cutting now to just show off whatever muscle I gained in the past 5 months (around 12lbs, i'd say) and getting ready for first serious bulking phase.
Currently cutting for a few more weeks to get to an ultra-lean base then on to slow bulking
W: 165, down from 172; took at caliper test-- says 10.5% but who knows...
BP 195x1 (did this a while ago), Deadlift 245x8 (haven't tested max), Squat- 165x8
As I'm cutting, I'm running a 650-1000 cal deficit (a bit much, I know)... energy levels and lifts have been strong (increasing on some, actually) as of yet, losing ~2 lbs/week. Sticking to 6 small meals around 300 cals each, with 2 p+c meals around workouts, and p+f meals otherwise. Cottage cheese before bed, lots of veggies, complex carbs before workout, simple after. Hunger is surprisingly minimal or nonexistant.
Nitrean, Designer Whey
WBB 1.1- Week 6 now
M: Lower+20-30 min low intensity cardio
T: Upper-20-30 mins low intensity cardio
W:HIIT- 8 of 100m sprints/100 walks
Th: Lower+ 20-30min low
F: Upper+ 20-30
Goals: Within the year, Gain about 15-20 lbs of LBM, while maintaining a relatively lean shape <15% bf. I'd like to keep up a healthy lifestyle and my current level of heart health and fitness.
BF estimates? Anything lacking? Hows my diet? Routine? Thanks!
Your physique really resembles mine before I started bulking 5 weeks ago.... Except you have a better tan...lol... Bulking is a good idea... I would shoot for 20-25lbs. in about 3-4 months.. That would be a nice clean bulk ro start out with.... I don't see anything really lacking. Everything is pretty proportional.
Haha yeah! Sorry about that.
Anyways, deads, squats, pull downs, and pullups should take care of my back and legs in due time! The pictures don't show it but my tri's are pretty proportional. Does anyone have any bf estimates?
6'2" | 215 lbs
B320 S315 D440 = 1075
The Road to 1200
I'm always open to suggestions and critique, so stop by and help a brother out!
"Determination is the wake-up call to the human will." - TR
speak for yourself.
Last edited by ray34iyf; 08-04-2007 at 03:07 PM.
Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.
Don't know anymore..don't care atm.
lower back seems to be lagging the most
"Our greatest glory is not in never falling, but in rising every time we fall."
your poses are hilarious
Bench - 315*1 Goal 325
Squat - 275*4 ATF Est 1RM = 300 Goal 310
Deadlift - 405 x3 Est 1RM = 429 Goal 455
Goal by 6/1 1010
I just started doing real squats and deadlifts about a month ago so hopefully these will grow quickly.
Well I'm following WBB 1.1. As part of my routine i do weighted pushups with plates on my back. I also do variation pushups like feet on chairs, wide stance, diamond, and 'windshield wipers'. Usually done in the higher rep ranges (8-12, sometimes to failure). Does this sound alright?Why pushups? Unless you have some sort of puchup goal to reach, they wont really do much for size or strength.
Last edited by MMEI; 08-07-2007 at 01:27 PM.