3 Month bulk, body fat % please

[BostonBlue]

Gone from about 175 to 190.

Body fat estimate?

Continue bulk or cut?

Areas need improvement?

Please don't envy my furniture too much.

[Xtremity]

you can't cut up bro, you would be a stick. take in about 120 grams of protein a day and bulk the heck up. we'll talk about cutting in in 6 months.. maybe..

[Mikey_Muscles]

I would say 14-16 percent, If i were you I would focus alot more on bulking up.

I would improve on most areas. I don't want to sound mean so please dont think that just trying to help. There really is no tone or definition in any of your upper body. Therefore I would just ficus on bulking for right now. How often do you lift?

[BostonBlue]

3x a week. Feel free to be as mean as you want, I don't have any delusions that I have any sort of a physique.

I take more than 120g of protein a day. Probably more like 200 g.

My routine:

A: squat, milit, calves, rows

B: deadlift, dumbell press, dips, pull ups

M/W/F alternate ABA

Should I push up to four, one body part a day, once a week?

[Xtremity]

if you can bump that up to 4 times a week you can this workout..this is my routine (not including cardio and extra on weekend) should help u bulk up..



Monday
EXERCISE Set #1 Set #2 Set #3 Set #4
Pull Downs OR Pull Ups 8-12Reps
T-bar Back Row ? 8-12 Reps
Lat Pull Down machine 8-10 Reps
Cable Row ? 8-10 Reps
Upright Rows/Shrugs (Superset) ? 8- 12 Reps
Lower Back Dips 10-12 reps
Preacher Curls ? 8-10 Reps
Curl Bar Curls - 8 Reps

Dumbbell curls (hammer and straight 10x comb)
Tuesday
EXERCISE Set #1 Set #2 Set #3 Set #4
Bench Press - 6-10 Reps
Incline Barbell Press - 8 Reps
Decline Barbell Press - 8 Reps
Close Grip Press - 8 Reps
Dumbbell Fly?s - 8 Reps
Cable Crossovers - 8-10 Reps
Skull Crushers ? 8 ? 10 Reps
Cable Press Down 8 - 10 reps
Dips (machine) ? 8-10 reps
Wednesday
EXERCISE Set #1 Set #2 Set #3 Set #4
ABS-100reps machine ball decline
Squats - 8-10 Reps
Leg Press - 8 Reps
Roman Dead lifts - 8 Reps
Leg Extensions - 8 Reps
Leg Curls - 8 Reps
Calf Raises - 8 Reps
Friday
EXERCISE Set #1 Set #2 Set #3 Set #4
Military Press - 8-10 Reps
Shoulder Press 8-10 reps
Dumbbell Front Raises - 8 Reps
Dumbbell Side raises - 8 Reps
Chin Ups - 8 Reps
Cable Rows (deltoids) - 8 Reps
Shrugs 8-10 reps

[Xtremity]

on the weeknds i'll double up on arms.. but that's it..

with abs and a few miles of running here and there..

[BostonBlue]

Thanks Xtremity...I take it you're just doing 1 set of each of those exercises?

[Xtremity]

Originally Posted by BostonBlue

Thanks Xtremity...I take it you're just doing 1 set of each of those exercises?

negative..

3 sets plus a drop set on every excercise (8-10reps) should take between an hour to an hour and 30 min AT MOST..

[BostonBlue]

I think that would be overtraining.

Everything I see reccomends less than an hour.

[Indy]

Originally Posted by Mikey_Muscles

I would say 14-16 percent, If i were you I would focus alot more on bulking up.

I would improve on most areas. I don't want to sound mean so please dont think that just trying to help. There really is no tone or definition in any of your upper body. Therefore I would just ficus on bulking for right now. How often do you lift?

I agree with him. You need to do a very clean bulk. All areas need improvement.

Dude, shave the chest.

[Xtremity]

Originally Posted by BostonBlue

I think that would be overtraining.

Everything I see reccomends less than an hour.

not at all, u should be at hour in all ur workouts.. i listed an hour and half because i have lifting partner so it take a tiny bit longer at times..especially on days like monday and tuesday when i do a major muscle group combined with a minor one..

try it out..you woudn't be dissapointed..

[Xtremity]

It seems like your looking for guidance please remember that alot of sites generalize things for the average person, so advice that u may read on a website may not be for you.

for example overtraining.. this is mostly directed on die hard body builders who hinder their muscle growth because they aren't resting enough. totally different than how you are interperting it.

Judging from pictures undertraining is ur proble along with a solid diet. you've gained weight but it's not lean..

this site has alot of info on workout plans just do a sarch for a 4 day plan that fits you right..and add some cardio like twice a week you have some fat to burn.

then make sure you remember a couple rules that i live by and make the people i train understand.

1) if your going to haf ass it at the gym don't waste ur time stay home, you go there for 1 hour, you bust ur behind for that hour..
2) diet, High Protein, just enough carbs, just enough fats NO JUNK..mad water..
3)don't expect too much, realize that it takes TIME..alot of it..


hope this helps.. i'm off to gym later..

[streetlethaleg6]

the fact ur considereing cutting is rediculous! bulk-bullk-bulk and den bulk some more. if you cut ur gonna look like u belong on feed the children NO OFFENSE just trying to help you out. just eat a lot and lift as heavy as you can. good luck.

-JUSTO

[BostonBlue]

No offense taken.

Xtremity thanks for your help. Clearly you know more than I do so I will try your workout. Repped.

[Xtremity]

Originally Posted by BostonBlue

No offense taken.

Xtremity thanks for your help. Clearly you know more than I do so I will try your workout. Repped.

I attached a cleaner easier version to follow...


please note that cardio is NOT included in my workout but i do recommed it 2 times a week...


I also do saturdays to hit anything i feel i didn't hit hard enough..

hope this helps.. keep me posted..

[Xtremity]

i use some terminalogy that i only recognize so if ur not clear on anything ask..

[Boarding]

Originally Posted by BostonBlue

Gone from about 175 to 190.

Body fat estimate?

Continue bulk or cut?

Areas need improvement?

Please don't envy my furniture too much.

Do not cut until you have more mass. Bulk cleanly.

Damn you're one hairy bastard!

[Bodysteele]

16% look like I did bodyfat wise when I was 266lbs and I had a bit more love handle.

Of course I had 219lbs of lean mass on a 5-11 3/4 frame so it looked a lot better....

DUDE, USE MADCOW'S 5X5 and start light as ****.

You need to build a base of strength before doing anything else....lol @ DOUBLING UP ON TEH ARM DAYZ...

Thread/.

[morgansd12]

You got another 2 years of bulking ahead of you before it would be worthwhile to cut.