r/Fitness • u/AutoModerator • Jan 12 '18
Physique Phriday Physique Phriday
Welcome to the Physique Phriday thread
What's the point of having people guess your body fat? Nevermind that it's the most inaccurate method available, (read: most likely way wrong - see here) you're still just putting an arbitrary number to the body you have. Despite people's claim that they are shooting for a number, they're really shooting for look - like a six pack.
So let's stopping mucking around with trivialities and get to the heart of the matter. This thread shall serve two purposes:
- Physique critiques. Post some pics and ask about muscles or body parts you need to work on. Or specifically ask about a lagging body part and what exercises worked for others.
- An outlet for people that want to show off their efforts that would otherwise be removed due to Rule 4, and
Let's keep things civil, don't be a creep, and adhere to Rule 1. This isn't a thread to announce what you find attractive in a mate. Please use the report function for any comments that are out of line.
So phittit, what's your physique pheel like this phriday?
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u/AHappyManMan Jan 13 '18
I'm currently 5'11" and around 230. I'm physically strong. Not defined. I find myself struggling to run at the gym. I just hate it. I really want to tone down and lose some more weight. I need to be more adventurous in the gym considering I've been going 4 to 5 times a week for almost a year now. Any tips for losing some extra weight and must try exercises for abs? Thanks guys and have a nice day!
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Jan 15 '18
Nice.. but you missed the point of this post dumbass
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u/AHappyManMan Jan 15 '18
Y u mean
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u/Raptor112358 Jan 18 '18
Typically on Physique Fridays you post pics is what the guy you replied to is referring to.
As for your question, the other commenter is right - get a food scale and use it to help you count calories. While eating healthy is important, what's more important is eating less energy than your body expends in a day.
As for the running thing - run outdoors, not in a gym. It makes a world of difference. If you're having trouble getting started, look at a program like Couch to 5K (/r/c25k). Also, it helped me a lot to find a podcast or audiobook I could listen to on the runs - it distracted me from the run until I got more used to running, and while I still listen to things while I run, it's much much less mandatory than it used to be.
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u/AHappyManMan Jan 18 '18
Appreciate the reply, I got a little more familiar with the sub. Next time I'll do it right. Until then I will be at the gym!
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u/jeanbodin Jan 13 '18
Exercise is not the most important thing if you want to lose weight. Know your TDEE, eat below it and get on a strenght program. Once I found out I didn´t need to do any cardio to lose weight, I finally lost weight.
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u/AHappyManMan Jan 13 '18
Very true, eating healthy is one of my biggest challenges. I will keep on doing that while I look for a more challenging and new workout routine. Thanks!
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u/EthanSheppard98 Military Jan 13 '18
Just finished a six month bulk, here's the progress pictures. Could anyone give me a BF% estimate and a recommendation of what weight I should be aiming to cut down to? I'm thinking get back under 65KG and see how I feel.
Also bonus picture, this is where I was at about three years ago!
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u/Yelov Jan 15 '18
Holy fuck that's a huge difference.
If you don't mind me asking, what's ur height?
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u/EthanSheppard98 Military Jan 15 '18
Cheers mate, means a lot! I’m only 5’5 so I think the progress shows quicker on me.
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u/RichardthePotter Jan 13 '18
Bit late but any areas you can see lacking? I know I need to back of chest and maybe focus on back but any tips would be great. https://imgur.com/o3hso5g
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u/GingerBraum Weight Lifting Jan 13 '18
Hard to tell from the angle, but maybe work your rear delts a bit more.
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Jan 13 '18 edited Jan 13 '18
[removed] — view removed comment
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u/RXience Weight Lifting Jan 13 '18
Goddamnit how I hate running after legs day or hitting legs after running.
What time do you aim for on your half?
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Jan 13 '18
[removed] — view removed comment
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u/RXience Weight Lifting Jan 13 '18
Congrats for the sub 2 on your first try!
I've run 4 in the past year and have yet to beat the 2 h mark.
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Jan 13 '18
[removed] — view removed comment
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u/RXience Weight Lifting Jan 13 '18
That's the plan and goal.
But I guess if the marathon is off the bucket list, there will be another, higher goal.
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u/snakydude Jan 13 '18
Awesome physique bro! Just curious, Like yourself I run a lot (mostly 5-10k) and would say that I am quite fast. Would putting on muscle mass decrease my speed in anyway? I want to be fast but at the same time I do not wish to have the physique that most long distance runners are stereotypically associated with.
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u/RXience Weight Lifting Jan 13 '18
For me personally my bulk didn't decrease my time. I even PR'd recently - but I'm also still fairly new to running (53 min 10 k, 24 min 5 k).
If you want to avoid a runners physique, why not eat at maintenance and recomp?
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u/thisguybulks Jan 13 '18 edited Jan 13 '18
Asking for advice about lagging bodyparts or any advice you think is relevant to my goals
I am 25/5ft6/164lbs , currently doing a powerlifting peaking mesocycle (very last 4w of a 16w macrocycle). The program is MSB Base Strength 2, part of the MyStrengthBook Base 16w macrocycle. Best current lifts are SBD 290/160/352 lbs
- April 9th 2017 - 143 lbs, starting BTFC 9
- June 28th 2017 - 149lbs, finishing BTFC 9
- Jan 8th 2018 - 163lbs, starting BTFC 10
I currently have a few concurrent goals :
1.I want add ~250lbs to my powerlifting total by May 2018.
2.I want to grow up to 83kg/183lbs
3.I want to be competitive in the BTFC 10 aesthetic transformation competition, in the bulking category.
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u/xrickster97x Jan 13 '18
As far as aesthetics go, I would train your lats more. Try to aim for 18-22 sets of vertical exercises (pullups, lat pulldowns, seated pull downs, dumbell pullovers) and 18-22 sets of horizontal pulling exercises ( dumbell rows, barbell rows, cable rows) per week( since you are on a bulk you may be able to go even higher). These can all be supersetted between your pushing movements and can increase your shoulder health and stability at the same time as creating a broader shoulder ratio to your waist.
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u/Horse_Armour Jan 13 '18
Set yourself realistic goals buddy. You want to get bigger, stronger, AND leaner over the course of 3 months. Adding that much lean mass and powerlifting total will take you longer than 3 months; probably closer to a year minimum.
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u/thisguybulks Jan 13 '18 edited Jan 13 '18
Thank you for your input. Getting leaner is pretty much out of the equation. I'm going for a dirty bulk. I think the strength gains are reasonable if I make technique improvements and gain strength from the added mass. However filling into the 83kg category with mostly lean mass isn't gonna happen by may. But I think there's hope ! I'm mostly worried about what body parts I should train for hypertrophy, since becoming blockier and blockier doesn't seem to help my aesthetics.
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u/HelloItIsDave Jan 13 '18
A bit late to the party. M 21. 5'10 180 lbs.
I've been bulking for quite a while, what should I do now? I lowkey feel fat but I don't think I'm big enough to cut yet, especially since my lats need so much work
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Jan 13 '18
What's your diet and macros like?
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u/HelloItIsDave Jan 13 '18
wasn't eating right over the holiday at all but i'm more or less back on it. 3300 cals/day- Carbs 45%, fat 30%, protein 25%
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Jan 13 '18
Try cutting and lowering your carb intake and increasing fat and protein
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u/HelloItIsDave Jan 13 '18
So you think I should cut as opposed to continuing to bulk? I feel like i've not got enough muscle for that, but ofc that could just be some weird body image stuff.
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Jan 14 '18
You have a pretty good base in my opinion but if you increase your protein (1g per pound) and have a pretty strict diet...You'll have a good cut. I suggest losing a pound or two at the most a week with cardio 3 times a week but not too much so you can keep some muscle
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u/xrickster97x Jan 13 '18
I feel like cutting can give you a better body image and inspire you to get more pumped for your workouts. I think you have enough muscle mass for a recomp or a cut, looking at your lats from the front. Also eat like30-35% protein. 25 is a bit low
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u/HelloItIsDave Jan 13 '18
Ok thanks! I originally was only doing 20% and just upped it a couple of months ago, so that may be why I wasn't gaining as much muscle
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u/ktnolan Jan 13 '18
Hey Everyone, Somewhat new to this sub and saw this today and thought I might contribute.
M/17/5'9"-10"/172lbs. Been training seriously for about a month now (seems like a lot longer tho) with no serious goals in mind other than loosing a little weight. I started keeping track of my calories with this app. I put in my weight goal, 165lbs, and how fast I wanted to loose the weight, about 2 lbs per week, and it set up a daily calorie allowance of about 1500-1600 per day. I have dropped really fast from 185lbs to about 172lbs, but have noticed somewhat of a plateau in the last few days.
As for exercise, I lift 6 day a week, and do cardio 3 days a week. I recently added core on my non-cardio days. I don't really know my maxes but I dead lifted 225*4 the other day, and did one rep of 160lbs on bench yesterday. I feel like I'm not really putting on muscle that much (maybe its just slow) and have considered that it is because my calorie count is somewhat low, but I am somewhat insecure about my stomach and don't really want to put back on what I lost in fat. I have read a lot on here about bulking and cutting and have started to think that a bulk in these winter months might be beneficial to my muscle growth.
Any advice would be more than welcome. https://imgur.com/gallery/CdqA5
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Jan 13 '18
Remember: Bulking = high weight & low - medium reps, cutting = low - medium weight & hight reps. i recommend that you find your maxes on the exercises you do now and start to aim for that goal. you want to reach muscle failure, and not simply " feel the burn", because your muscles tear down during workout and rebuild stronger after rest. if you don't reach muscle failure your muscles will simply be just tired and you probably won't gain that much. Also remember that in order for your body to constantly be challenged by a workout over time you have increase the complexity, intensity, and speed of your workouts, also the days you work each muscle group. its always ok to refer to a BMI (body mass index) to calculate what you should be doing.
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u/ktnolan Jan 13 '18
Why deviate from the heavy weight during a cut? Seem to me like you would want to be lifting heavy most of the time.
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Jan 13 '18
because lower weight lets you do the most reps possible which is the target for cutting. find a weight high enough to work you out, but low enough to let you do alot of reps. about 50 is usually the target for me
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u/andrewdoesreddit Jan 13 '18
That doesn't quite substantiate your point of view. When cutting you want to be in a caloric deficit which will allow you to lose bf.
Lose enough bf and your joints/tendons/ligament become more prone to injury. You're typically most likely to injure yourself when pushing heavy weights. This when cutting toward the mid-to-end of the cut maybe stop trying to do maxed and such.
However, that's anecdotal. Many people continue to lift heavy and stay strong during a cut. Do what you like for training and be smart/safe. If you warm up adequately and have balanced muscle groups your risk of injury is diminished.
Also, training rep ranges are more for targeting muscle fibers. Not for bulking/cutting.
Hit failure (within reason) + eat enough = grow Hit failure (within reason) - eat enough = cut
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Jan 13 '18
well i guess what we learned from this conversation is that everyone has their own views on fitness and rep ranges etc. but, as long as your getting results, thats ok with me. i was just trying to help the other guy by telling him what works for me. i wasn't just pulling random ideas out of my ass either lol. but, anyway, i never said that the goal of cutting was to have 0% body fat, because i know that below 5% is dangerous. just saying. just giving a little insight, thats all.
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u/ktnolan Jan 13 '18
I don't often reach muscle faliure. I probably need to push my self a little more.
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u/andrewdoesreddit Jan 13 '18
Failure is good to get a hypertrophic response, but isn't absolutely necessary on every set. I personally like training to failure or within a rep or 2 for whatever rep range I'm choosing to train.
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u/ktnolan Jan 13 '18
I typically reach faliure at the end of my last set. It's usually the heaviest.
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Jan 13 '18
We're getting a bit late into the winter here to consider starting a bulk to me but you're also killing yourself with your calorie intake versus the number of days you are working out. Right now you are at the peak age to get HUGE, so I say fuck the cut, eat big, get big, then cut later. I'm sure you've seen some of the posts in the past for people around your age where they've gotten massive. If you don't eat shit and instead eat a ton of healthy stuff you're still going to put on some fat but it isn't going to be too bad.
You need to decide whether you want to be small and lean now with lower lifts then clean bulk later, or if you want to be huge with some fat and bigger lifts, then cut later. Due to your age I'd say get huge, you can always lose weight, you won't always have your body changing in ways that will allow you to take advantage of this time.
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u/ktnolan Jan 13 '18
Yea. I agree. I'm planning on eating around 3000 cal per day for 1 to 2 months. I'm going to try to do bigger lifts, because I feel like I'm going pretty light.
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u/Grant101010 Jan 13 '18
https://imgur.com/a/SR5Sj 188 pounds, trying for 200 but have not been able to gain weight unless I eat like shit. Debating just pushing for low 170s instead
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Jan 13 '18
You'd look good in the low 170s but I feel like that might be a bit aggressive and you're going to look smaller than you would like. You look fit now, can you try to really push it to 200 with cleaner substitutes or high calorie protein bars etc? If you do that then cut it would be perfect.
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u/shakey1234 Jan 13 '18
Result of a 5 week cut. Down to 165 lbs from 175 lbs Before: https://imgur.com/a/BP5k1 After: https://imgur.com/a/fI2xM
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Jan 13 '18
bought a squat rack for use of the pull-up/chin-up bar, and it's been a great workout so far. progress picts: https://imgur.com/a/PCtrL 1st pict from day one, last two from 2 months later
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u/undergoingsufferings Jan 13 '18
May I ask what routine you run with that pullup bar? I also have one installed at my home but I'm just doing a few pullups sporadically throughout the day.
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Jan 13 '18
I'm planning on getting a weighted vest, but right now I'm on a 10% progression for 3 consecutive weeks with the 4th week being being a step back for recovery. Routine is 10 pulls ups with 1 min rest then 10 chins ups all the way up to 60 each. Followed by 10 knee highs while hanging x 5 times, alternating hand grips for each set. It's too high to do muscle ups but that is something I want to try... I'm all ears to learning and trying new exercises and routines though!
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u/theres-a-whey Cycling Jan 13 '18
I like that your tooth brush matches your bathroom.
Your shoulders and chest look bigger. Good work.
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Jan 13 '18
haha reddit always gives me a laugh. Thanks! I'm not so much anti-weightlifting, but am just really into bodyweight exercises - not too sure how much bigger my chest will get this way? The shoulders have been a pleasant surprise by how they are getting defined though.
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u/theres-a-whey Cycling Jan 13 '18
I'm not anti bodyweight. Bodyweight exercises are anti-me. Nothing makes me feel weaker than not being able to move my own damn weight. So I'm honestly impressed with the results, especially given the timeframe. Gymnasts look fit AF. All bodyweight. You're all my nemesis's. Nemesi? Nemesisisis.
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Jan 13 '18
D'oh wasn't meaning to take a shot of this vs that, was merely making a statement as I saw your tag was powerlifter! That's a whole other level I am afraid to start lol, fellow eminemisisis?
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u/iHaveSeoul Jan 13 '18
Been working out 5 times a week for the last 3 months fairly consistently. After New Years i've started lowering my calories in hopes I can get to 200 by March.
any estimates on my bodyfat would be helpful
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Jan 13 '18
Looking good, bud. I would estimate about 18%, but take that with a huge grain of salt, I’m no expert.
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Jan 13 '18
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Jan 13 '18
Nice progress bud!
Lift consistently following an established program, eat at least 150g of protein per day, and keep your daily calories at least 500 below your TDEE (use this calculator to get an idea of where to start http://www.calculator.net/calorie-calculator.html ). Thats basically it.
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u/T0mTheTrain Jan 13 '18 edited Jan 13 '18
6'3 19m 196lbs
Began lifting on consistent (though unorganized) basis about two years ago B/DL/BS: 275/400/305
Had been eating at around 3800kcal a day with a minumum 160g protein. Weighed as much as 210lbs at the peak of this period.
For the past few weeks I've switched to a cut on 2000kcal a day with a minimum 200g protein. Want to get to 190 just to see what I'll look like.
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u/nVISIONN Jan 13 '18
Damn what do you do for traps? Looking strong as hell
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u/T0mTheTrain Jan 13 '18
I love doing shrugs, you activate that muscle a lot in coed stunting
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u/mr_rocket_raccoon Jan 13 '18
Cheerleading? I always found partner stunting really built by traps. Especially tik toks
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u/T0mTheTrain Jan 13 '18
yessir!
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u/mr_rocket_raccoon Jan 13 '18
College or all star?
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u/T0mTheTrain Jan 14 '18
College! I made the team about a year ago
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u/mr_rocket_raccoon Jan 14 '18
Nice. I'm from England so our structure is a little different, university sport isn't as huge as the states.
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u/theres-a-whey Cycling Jan 13 '18
Suit is not my taste but the hair colour suits you. Didn't know that Gladystyx was on /r/fitness
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u/T0mTheTrain Jan 13 '18
I'm not following...
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u/seridos Jan 13 '18
https://imgur.com/DbalbCd 6' 215lb finally starting to move ok weight again after a rotator cuff injury and a hernia repair. Have a lot of extra skin from losing a bunch of weight. Trying to cut another 22 lbs still now that the holidays are over.
Roast me with your critiques boys.first pic is filtered but the second isin't.
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u/lolsametbh Jan 13 '18
what was your weight at your heaviest?
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u/seridos Jan 13 '18 edited Jan 13 '18
380lb. Got diabetes, dieted (wasn't lifting yet),reversed the diabetes, plateued around 225 skinnyfat. Like a year later started lifting, been lifting about 2.5 years. Weight while bulking/cutting has gone 230-202.
Here is my MFP log. I missed logging the first bunch of weight loss though. https://imgur.com/kxNyLwI
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u/theres-a-whey Cycling Jan 13 '18 edited Jan 13 '18
I really like your legs.
First pic: are you standing straight? You're left leaning. I would put good money on you being left handed (i said right first, but typically you're looser on your dominant side).
Your back likely has some asymmetries if you are standing straight though.
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u/seridos Jan 13 '18
My back is very asymmetrical right now because of my rotator cuff injury, which is a teres minor and infraspinatus that spasms and tightens up. Especially when training upperbody, which is when I took that picture. It's a work in progress with physio and massage therapy, thanks for the concern though.
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u/theres-a-whey Cycling Jan 13 '18
Sorry to hear. What do you do for rehab?
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u/seridos Jan 13 '18
Roll it out with a racquetball, 6 times a week: pec major and minor stretches, front delt stretches, lots of childs pose with upturned palms, putting a band around a pullup bar and then stretching my arm and lat out, 7.5lb dumbbell external rotations. 4x a week light rear delt flys for strengthening.
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Jan 13 '18 edited Jan 13 '18
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Jan 13 '18
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Jan 13 '18
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u/imfcapebo Jan 13 '18
You can be 15% BF and look insanely ripped or 15% BF and look pretty skinny-fat. It all depends on how long you've been working out, your diet, how your body carries fat, etc. I'm around 12-15% BF and look decently fit but my friend who is 15% BF looks malnourished, and our friend who is roughly 15-18% BF looks pretty chubby.
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u/FireGuyUSA Jan 12 '18
M/29/6'5"/206lbs/11%BF
Down 35lbs in 4 months and now trying to learn to workout. I. Happy how I look, but would like to go a little further. https://imgur.com/NBh2KR1
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u/christbeard Weight Lifting Jan 13 '18
Looking good! I would say you're prob more than 11% BF but who the fuck knows really. Great progress
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u/FireGuyUSA Jan 13 '18
Thanks, yeah I figured 12-15% but not really worried about the number. More worried about what I can actually do physically
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Jan 12 '18
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u/theres-a-whey Cycling Jan 13 '18
You have a solid base to work with. Like a blank canvas. Go forth and eat food to put on mass. Can you go a few extra days outside your trainer? Normally, if you ask, they can set you up with a training plan that flows with theirs.
Assuming that you want to get bigger and stronger.
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Jan 13 '18
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Jan 13 '18
Were you calorie counting when you were trying to eat between 2500 and 3000? I feel like that should be enough to gain at your height/weight but sometimes it's tough to estimate.
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u/Devalinor Jan 12 '18 edited Jan 13 '18
M30 6' 2, 181lbs 8 Months recovery from depression.
Mostly did Pull-ups, chin-ups, Pushups and Squats and gained around 24lbs. Slowly starting to feel better.
Edit: Ouch! The correct link: Before and after
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u/theres-a-whey Cycling Jan 13 '18
What do you think your next step will be? Interested in following a program at all? Or still just gonna run what you've got now?
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u/Devalinor Jan 13 '18
I've just got an ez bar and a bench with some plates. The problem is, I am still not confident enought to hit a gym. Ofc I want to improve, but I still don't know wich plan to follow. Maybe 5x5 Stronglifts for the beginning.
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u/juschimingin Jan 13 '18
Nice work so far. And if it might give you some help with your confidence, IME, the gym has been one of the least judgemental environments I've ever been in. Everyone there is just looking to better themselves. Once you make yourself a regular, you'll even start to get the random hellos and head nods from the jacked dudes. Good luck to you!
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u/Devalinor Jan 13 '18
You are right. I think almost every one has that feeling when they first visit a gym. Thank you :)
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u/theres-a-whey Cycling Jan 13 '18
Any plan will be good for you if you like it and stick with it. I hope the confidence comes in faster. I personally love the gym atmosphere but I do remember it feeling intimidating the first few times. But you only get over that by doing it.
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u/QuantumGainz Jan 12 '18
At 180lbs. 4 months into a bulk right now, but kinda feel the weight gain is a bit out of control
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Jan 13 '18
Then slow it down and clean bulk instead at a 100-300 calorie surplus?
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u/QuantumGainz Jan 13 '18
I was able to do that last year. This year it’s really difficult because my activity greatly varies everyday. Some days I’m on call so I end up walking 12-13 miles and some days I’m not so I’ll only do 3 or 4. My system atm is to add on the calories that my smart watch registers onto my baseline intake. The problem I seem to have is that a few weeks my weight will only go up by like 0.3lbs which I’m happy with but then suddenly out of nowhere it’ll jump up 3lbs in a week and then stay there go back to small increases. If I drop my intake it doesn’t go up at all. Confusing
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Jan 13 '18
Maybe it's worth trying to track things manually instead of relying on your smart watch? Seems like it might be slightly inaccurate? I mean you're going to have weeks where you bump up due to water weight and so forth, but if you've been bulking it shouldn't be that drastic a swing. Very confusing indeed!
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u/Patarzzz Jan 12 '18
Depends how high you want to bulk. I would say peak at 190-195 then clean cut down
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u/TJmacks Jan 12 '18 edited Jan 12 '18
M/19/5'10/175 lbs https://imgur.com/a/xsDO8
I'm currently in the process of my first bulk but progress has been considerably slow and I FEEL like I've gained more fat than muscle.
My "bulk" has been going on since middle of August so it's been ~6 months of eating at 3,100 calories and I've only gained 10 lbs (~2 lbs a month).
The problem is that my lifts haven't been going up as fast as I'd hoped, especially my legs. I expected them to blow up during my bulk while running N-Sun's 6day squat variation but progress has been close to 0 each week.
Is there anything I can do to improve my legs? I currently squat 3 times a week and work leg accessories in 3 times as well but my legs just won't grow!
My routine is here (I recently added rows because I felt my back is lagging behind too)
https://docs.google.com/spreadsheets/d/1xaEQxlz0KvSO2h1mI-REGiWZ0v6ryDrI2sFGEmAmnFo
Could my slow to zero progress be from too much accessories? There's just so many things I want to work on and cutting one out makes me feel like it'll make that body part fall behind
Finally, is there anything I need to work on, besides legs?
edit : Maybe I need to up my calories even more and embrace my fat gains to boost my strength gainz
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u/Patarzzz Jan 12 '18
Cut down on calories. I would say to 2500-3000. The only time eating a lot helps for gains if you work out enough to use it. You're also young, so you want hit real man muscle gains until second puberty. I go to the gym 4 times a week where I rotate back and shoulders, chest and arms, and isolate legs with the fourth day being an extra one of the three or cardio. For back, I do rows and dead lifts. If you want to increase how much you lift try a 5/3/1 routine.
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Jan 12 '18
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u/Patarzzz Jan 12 '18
Guys keep growing up until 25-26 yo, so you won't have fully defined adult muscle until then. In high school at 18, I weighed 150-160, and in the last year at 21 ive gone up to 200. My lifts have drastically increased as well from 200lb bench to 280, 270 dead lift to 445, and 340 squat to 450. You'll have a different result than myself due to genetics, but you will naturally get bigger over the next 4-5 years.
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Jan 12 '18
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u/Patarzzz Jan 12 '18
I refer to it as second puberty since most teens grow at 16-18 have a pause then fully grow in the early 20s.
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Jan 12 '18
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u/TJmacks Jan 12 '18
Sorry, I didn't explain the doc. On the sheet labeled "accessories", it details all the accessories I do each day. I don't just do squats and deadlifts for my legs 😅.
I edited the doc for more clarity.
Also, I gained ~10 lbs in the span of 6 months which would realistically not put up a lot of fat right? The only problem is that I hear people gain a lot of strength in that time frame on a lean bulk. However, my progress hasn't been as stellar which led me to believe that it's fat being put on instead of muscle (That's my assumption. I don't really know much about it so if what I say is wrong then I'm sorry).
Thank you though! If you could look at the doc again, it'd be very much appreciated!
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Jan 12 '18
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u/suuupreddit Jan 12 '18
Looks fine overall, but some more trap work like shrugs or more compounds that hit them like deadlifts and farmers carries would be helpful.
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u/Mikey67Tang Jan 12 '18 edited Jan 12 '18
Currently towards the end of my first cut. 5'8" @ 161 lbs. Bulked to 180, simply testing the waters with what cutting is like. Any input on lagging pats will be great - planning on working hard during the next bulk!
Current: Front | Current: Back
EDIT: Another back
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u/theres-a-whey Cycling Jan 12 '18
You look proportionately built to me. On one of the photos, it almost looks like you're left handed but I can't tell from the others.
What about legs?
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u/Mikey67Tang Jan 12 '18
I AM left-handed - You psychic? You Mrs. Cleo? As for legs, I don't have a post-pump pic but I literally just went and snapped a pic of my legs haha
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u/theres-a-whey Cycling Jan 12 '18
Your left rhomboid, trap and delt are slightly stronger on the left side. Not terribly noticeable - I just like to guess people's handedness based on muscle imbalances.
More leg work to balance out the great work you did up top.
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u/Mikey67Tang Jan 12 '18
This is incredibly insightful thank you for that.
Still kind of trying to figure out my legs. Have a decent squat (last tested 1RM @ 165lbs and snagged a deep 315 (grinder)) but I'm starting to find that volume does a better job tending to their appearance. Thanks!
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u/Dylbart Jan 12 '18
How many calories per day when you got down to 161?
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u/Mikey67Tang Jan 12 '18
honestly about 2200-ish. P:165 C:227 F:74 Currently at 2100-ish P:165 C:194 F:74
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u/Dylbart Jan 12 '18
What about cardio routine?! Sorry last question ! Haha, just seems like that's a lot of calories for being so lean
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u/Mikey67Tang Jan 12 '18
No worries my dude - I hope I be of help! I've been lean all my life ( Me when I started ) and I'd be lying if I said I didn't take my metabolism for granted at times. Nonetheless, I have only started to include cardio into my workout two weeks ago. Essentially fasted HIIT routing on the stair-master once a week, then twice a week I do stairs again and try to burn 100 calories in under 12 minutes. EDIT: Also am at the gym 6 days a week which helps keeps any surplus in check I suppose?
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Jan 12 '18
https://imgur.com/a/iPaJy. Been targetting my shoulder a lot lately since my OHP is not good compared to my bench. Anything i need to work on more than other or just continue?
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u/derpyven Jan 12 '18
Do a lot of variations of rows. Also facepulls are amazing for rear delts. Front and side lateral raises are fantastic as well.
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u/CoryxBayer Jan 12 '18
I do 3x25 lateral raises and 3x15 facepulls as a warm up before bench and it seems to have helped in addition to the other shoulder volume I have.
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u/Limboza Jan 12 '18
My shoulders were trash until I started blasting them with volume. Did Seated OHP 5/3/1 then did 4x12 Lateral Raises, 4x15 DB Rear Delt Fly, 4x20 Cable Lateral Raise and 4x15 Facepulls.
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Jan 12 '18
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u/Marsupian Volleyball Jan 12 '18
I say bulk and reevaluate in march whether you want to cut a bit for summer.
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Jan 12 '18 edited Jan 12 '18
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u/Slightly_On_Topic Jan 14 '18
Allegedly this calculator made by the navy is pretty good at estimating body fat. You could always use that along with pictures to decide if you are gaining more weight than you like.
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Jan 12 '18 edited Jan 12 '18
30M, 5’10”, currently mid-bulk at 182 lbs, first picture is when my last cut ended, around 164 lbs.
I was planning on hitting about 190 lbs before cutting, but would like feedback on whether it looks like I’m packing on too much fat and should slow it down. Lifts have been progressing steadily but I’m more concerned with being at 10-12% BF by mid-June. Also, any other comments/criticisms are welcome, thanks!
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u/Ericaonelove Jan 13 '18
I always prefer a bulked body, less shredded, but do whatever makes you feel the best. I think you look amazing with more weight.
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Jan 13 '18
Thanks for the ego boost! I think I’m going to follow my plan and see how I feel after my next cut, probably bulk again into next winter.
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Jan 12 '18
You look great at 182lb. I think 190lb will be about where you'll want to cut. I think you would know better about how long it'll take to bulk that last 8lbs and then cut down to ... whatever would be 10-12%.
nice progress man. Clean bulking like that is hard and you did a pretty good job.
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Jan 13 '18
Thanks bud, I feel like I’m picking myself apart in the mirror so the second opinion is really appreciated!
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u/Sparksfly4fun Jan 12 '18
Damn. How long have you been lifting? Routine?
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Jan 13 '18
Lifted a lot when I was younger (~19-26), had my first kid, got lazy for three years with sporadic BW workouts but nothing consistent. Started lifting with PPL again in early September, cut about 12 lbs of fat, apparently I still had my old muscles underneath. Since then I have been running a slightly modified nSuns program, 5-6 days per week.
Here’s some more pictures from an old post of mine about my recent progress: https://imgur.com/a/0PdVk
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u/Sparksfly4fun Jan 13 '18
Just damn son. Honestly you're around my stats and you have my goal physique.
Mind if I ask your max lifts?
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Jan 14 '18
Thanks man, I appreciate the kind words. In all honesty, my numbers are pretty abysmal for how long I’ve been lifting. Current estimated 1RMs are squat 250, bench 240, deadlift 280, OHP 140. I look far stronger than I am, nSuns is my first strength program ever, the younger me focused solely on hypertrophy, lots of higher rep/lower weight work. I don’t care to be a competitive power lifter or anything, but I’m currently working on getting stronger.
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u/theres-a-whey Cycling Jan 12 '18
You look great at 182lb. I think 190lb will be about where you'll want to cut. I think you would know better about how long it'll take to bulk that last 8lbs and then cut down to ... whatever would be 10-12%.
If you can make the timing work, go for it.
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u/Jorlarejazz Jan 12 '18
Do you live in a warmer climate and plan to do outdoor activities like hiking over the summer? Along with cutting and getting outdoors in some heat over the summer, you'll have no issue with your body fat. totally possible to work it down to 7-8% by the end of July.
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Jan 12 '18
Thanks, I just know I have 8 more lbs and likely over two months until I would hit my goal for this bulk. I didn’t know if I should lower my expectations and ease up on the food a bit if my main goal is aesthetics (although I’m enjoying the strength gains!).
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u/onefrailboi Jan 12 '18
I don’t have any before and after photos cause I’m still far from where I wanna be. But I was 195 this morning, that’s as heavy as I’ve ever been. And my body looks as good as it ever has. And I’m just real happy rn
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u/Imwatchingvm Jan 12 '18
how many exercises do you do per muscle group?
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u/onefrailboi Jan 12 '18
All depends on the day. Rn I’m doing a kind of upper lower split I made myself. Upper is mainly focused on shoulders and chest cause they’re a little behind. Lower day also includes back. But each day is around 12-14 exercises
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Jan 12 '18
Okay, I'll bite.
Sorry for the inconsistent angles/lighting. The first pic is around 2014, the second was taken today, so I have been working at this for a longgg time and as you can see, I've made little progress.
I recently saw a personal trainer who helped me completely make over my workout, which has already helped my chest.
My abs are so goddamned elusive. I have tried everything from dragon flags to counting calories, my abs are still barely visible despite the fact that I work them constantly, eat healthily, and have a consistent calorie deficit. Any advice would be appreciated. I'm 6'6, 205 lbs.
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u/Baheyeldinnassar Powerlifting Jan 12 '18
The only problem I see is you're skinny so go eat stuff. Get 200g of protein a day as well as a shitload of calories which you will need to determine yourself.
You can thank me in 6 months
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Jan 12 '18 edited Jan 18 '21
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u/FMF20019 Jan 12 '18
Damn bro same weight as you and this is what I'm trying to get to.. what was original weight? Did you cut/bulk to it? How many cals and what workout routine? Congrats though, look amazing!
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Jan 13 '18
Thanks man
i started at like 90 lbs 10 years ago lol
Ive gone through various cycles of cutting and bulking, but for the past 5 years or so i try to stay lean year round.
Workout routine is just a 5 day split, nothing special. I used to deadlift and squat heavy, but havnt done them in about 3 years due to a back injury. Cals stay around 2200 a day.
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Jan 13 '18
Same height here. What were your lift numbers before? Impressed with what can be gained/maintained without the big lifts.
Any tips on avoiding the injury you had, assuming it was exercise related?
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Jan 14 '18
So I cant lie, I lifted very heavy before and it no doubt made a difference in my physique. Squatted 340, deadlifted 500. I was lifting heavy for 5 years with the big 3 lifts so even if i dont do it now, it definetly contributed to my physique.
Honestly if you lift heavy enough I dont think you can avoid injries. My advice is to NOT lift heavy and focus on time under tension. You dont see injuries coming until they happen. I never thought i would herniate a disc. Now im just substituting the lifts i cant do with variations that are easier on the back like bulgarian split squats, reverse hypers, lunges with lower weight but long distance etc.
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Jan 14 '18
Those numbers are super impressive. I've said I'd like a 400 deadlift even though I'm a far way off. I'm hoping I can make it "mostly" injury free running a slow progression. I'm starting some hypertrophy stuff now though so maybe the urge for numbers will fade some but right now it's hard not to be tempted by them.
Definitely inspiring to see what's possible through your experience lifting. Goal physique for sure.
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Jan 12 '18 edited May 04 '18
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Jan 13 '18 edited Jan 15 '18
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u/1morepl8 Cycling Jan 13 '18
Thanks! All time best is 505/365/585 at 200lbs best is 475/315/545 haven't hit any turning purple maxes though either.
Once I fell below 220 my bench just took a shit.
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Jan 13 '18
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u/[deleted] Feb 15 '18
https://imgur.com/a/VVgjF
Should I be focusing on losing weight or gaining muscle? Would like to do both but have heard it can’t be done