My progress & help request...

[superwelter]

Hi all,

I'm sharing my progress and looking for a little help in determining the best route to take. My overall goal is to walk around at a defined 155 with like 10% BF or less. I know most people here are hoping for 200lbs+ here but I'm a small guy so please bear with me.

I currently weigh about 160 with a 13% BF but I don't have as much muscle mass as i would like. I've only been working out for a few months and am still trying to figure this out.

I started by trying to put on as much weight as possible and got up as high as 175 but have since dropped to my current weight. I stopped because I felt like I just got fat and didn't gain much muscle mass.

I'm now having trouble making more progress than what you see.

Should I go back to gaining mass but go higher to like 180lbs+ then eventually reduce or just continue with what I'm doing and try to be consistent.

Early May - 158

Late July - 165


Thanks in advance!

[Steven08]

I would keep trying to put on more mass and then maybe cut down after you reach your goal weight. I think if you were to cut down right now to 150 like you said, you wouldn't have much mass at all. What does your diet and routine look like right now?

[superwelter]

My workout is chest/tri then back/bi and i work them twice a week. I do some very mild ab work after every workout mostly leg raises. The only leg work I do is made up of stationary bike I do for cardio. I know, rookie mistake... I have to work on that

I only have access to dumbbells & cable machines so that's all I have to work with right now. I do 3x8rep sets for everything.

Monday/Thursday
---------------
flat dumbbell
incline dumbbell
flat fly
incline fly
overhead tri extension
seated tri extension
tri pushdown

Wednesday
---------------
35mins Stationary Bike

Tuesday/Friday
---------------
Wide Lat Pulldown
Close Lat Pulldown
One-arm Rows
Dumbbell Curls
Concentration Curls
Preacher Curl Machine

I'm considering switching over to this routine: http://www.bodybuilding.com/fun/animalpak20.htm


I have tried to keep my diet at about 2500 daily calories. I'm not insanely strict but I do get the 1g/lb amount of protein per day.