I need some help please!! =o(

[longjohn21]

HI, well I know ive posted my history before but now i have some pics so u can see. Im 6ft 6 inches 210lbs ive been training for roughly a little more than a year, But i dont know if i should bulk or cut. I mean i got the belly and some flabby boobs (i hope its not gyno) can you guys tell? I dont know im getting depressed cuz i thought i would look good by this summer.

well my chest looks like crap, my arms did get bigger but my legs are skinny (i have just started doing legs a few weeks ago so thats ok) but if you guys were me seriously what would you do? SERIOUSLY please.

I hate the way im looking.

http://img243.imageshack.us/img243/1080/dsc00412op5.jpg
http://img154.imageshack.us/img154/622/dsc00413rx7.jpg
http://img177.imageshack.us/img177/3976/dsc00414xk3.jpg
http://img296.imageshack.us/img296/6759/dsc00415qj0.jpg
http://img177.imageshack.us/img177/9599/dsc00417cq3.jpg
http://img177.imageshack.us/img177/3042/dsc00418gm1.jpg

[longjohn21]

btw, I do 135lbs on the fly machine, flat bench , and incline bench machine, and also some close grip bench press on my chest day. Just so u know. Thank you

[longjohn21]

bump?

[Turco]

yes, you do need help. quit hating the way you look and keep working out.
do you have a goal? do you want to get any bigger, or are you trying to lose weight and slim down? what do you need help with?

i don't know what you're asking. one thing is key in bodybuilding: self-confidence...get some

[longjohn21]

Originally Posted by Turco

yes, you do need help. quit hating the way you look and keep working out.
do you have a goal? do you want to get any bigger, or are you trying to lose weight and slim down? what do you need help with?

i don't know what you're asking. one thing is key in bodybuilding: self-confidence...get some

I asked for some advice and not this non sense. Btw SOME people do begin to work out to RAISE there confidence.

anyway, for the rest im of course looking to get bigger, my goal is to be 235lbs maybe a bit more. But doesnt my chest look alittle sloppy? Since i have a belly and alittle boobish should i keep bulking or cardio a bit or what to look alittle better, thank you..

[koss2010]

Your gonna have to post ALOT more info

We need your stats .. age, hieght, weight
Your lifts on the big 3 and workout routine

btw .. and the most important aspect, your diet! or judging from the pics there lackof.

[Gymnmc23]

first and foremost what is your goal? and as others have said post your present workout routine.

[brad71983]

looks like what you really need is to go on a strict diet, not necessarily with a lot less calories, but the RIGHT calories.

Take a week or so and take a meditulous journal of what you eat and figure out just how many calories you get a day and what the %'s break down to. that will give you a great base to see where you can change stuff around, how much cardio to do and what your workout schedule should be.

[Bigmike341]

It just depends on your goals. If you want to look good for this summer, then I'd say keep lifting, but hit the cardio pretty hard and make sure you're staying away from fatty/sugary foods. If you know about how many Calories you need to maintain your weight, then try to stay 300 or so below.

Then you can always bulk and try to add more muscle in the winter.

Also, I don't think the poster above was trying to bash you at all. He was just trying to say that you shouldn't talk bad about yourself. The whole goal in lifting/confidence building is to love yourself. Just try to be a better version of yourself, not a new person. I would say if you're not happy with where you are, then use that as motivation.

[longjohn21]

Hi everyone thank you for the replies!!
I am 6ft 6 inches 210lbs
28 years old

I dont eat junk food, I eat mostly a european diet not a western diet.
Lots of fresh soups , home made meals such as chicken, veal , filet mignon etc. No chips or cakes maybe once a week. The only thing that mite contribbute to the flab is the pasta we eat in every meal.

this is my routine,
Sun - chest/shoulder - flat bench-cable flyes-incline bench, shoulder press, front cable raise, side cable raises

Tuesday- Bi's/back cable curls, concentration curls, one handed cable curls---seat rows, bent over rows and the back machine

Thurs-- Tris/legs V bar push down, dips, overhead pull, concetration pushes-----leg presses, seated leg presses, calf machine,

I dont do cardio.. should i start? What do u guys see wrong in the picture??
Thank you again much appreciated

[brad71983]

Originally Posted by longjohn21

Hi everyone thank you for the replies!!
I am 6ft 6 inches 210lbs
28 years old

I dont eat junk food, I eat mostly a european diet not a western diet.
Lots of fresh soups , home made meals such as chicken, veal , filet mignon etc. No chips or cakes maybe once a week. The only thing that mite contribbute to the flab is the pasta we eat in every meal.

this is my routine,
Sun - chest/shoulder - flat bench-cable flyes-incline bench, shoulder press, front cable raise, side cable raises

Tuesday- Bi's/back cable curls, concentration curls, one handed cable curls---seat rows, bent over rows and the back machine

Thurs-- Tris/legs V bar push down, dips, overhead pull, concetration pushes-----leg presses, seated leg presses, calf machine,

I dont do cardio.. should i start? What do u guys see wrong in the picture??
Thank you again much appreciated

I would start with a heavy regimine of cardio, 3 maybe 4 times a week until the pounds really start shedding off.

What i see in the picture is just a little build up of bf over time. Honestly, its not that bad, and should only take a couple months of steady work to prolly get where you wanna be.

That being said, whats your overall goals? Do you just wanna look pretty solid like 15% bf or so, or shredded at like 8%?

[longjohn21]

well im pretty much happy about my arms and how they are comming along, im working the hardest on my chest though and it seems like the BF doesnt show how much much work im actually putting into it.

If i start to do cardio wont i lose muscle?
also at 210lbs and 6feet 6 inches if I lose weight and do cardio wont that put me in a catagory of being thin? I wont to look solid for now until i gain alot more muscle then i wouldnt mind being maybe at 10 percent body fat.

Thank you so much, everyone please chime in

[longjohn21]

and how many guys here are my height and i would love to know how much you guys weigh?

[longjohn21]

bump please =0)~

[mightymouse37]

Originally Posted by brad71983

looks like what you really need is to go on a strict diet, not necessarily with a lot less calories, but the RIGHT calories.

Take a week or so and take a meditulous journal of what you eat and figure out just how many calories you get a day and what the %'s break down to. that will give you a great base to see where you can change stuff around, how much cardio to do and what your workout schedule should be.

x10

I was honestly shocked when I saw your pics. If you've been lifting for a year, no offense, but you're doing something wrong [unless you've lost a ton of fat, in which case, congrats], especially if your goal is to GAIN muscle.

I'd say diet is probably gonna be key for you. Stop eating crap, do your homework, and try to learn more about the bodybuilding lifestyle. There are some great books out there [like Natural Bodybuilding by John Hansen or just about anything by Fred Hatfield] that can help a lot. I'm sure others on here could recommend more books too.

[longjohn21]

sigh, no i havent lost a ton of fat i actually was skinnier. what do you see that im doing wrong so i can correct it, cheers

[xaaronthomasx]

U got body fat that needs cutting off..

If i were you id do intense cardio... dont be abitch about it either u gotta make ur body work hard so itll say "if only this extra fat weight was off i could do this easier" then ull lose ur fat, and muscle also.. but how much does it mean to you?

Also a fat burner??

Heres what u need to do to get out of ur situation

"Tear down and rebuild..."

Basically do cardio so much and eat minimul to lose as much fat as possible for a while until ur reeaalllyyy low in body fat and then rebuild wat i mean b that is work out hard as hell and take lots of protein dodging fats and only do cardio twice a week.

i did this and i look good now. im glad i did.

[Gymnmc23]

Originally Posted by longjohn21

Hi everyone thank you for the replies!!
I am 6ft 6 inches 210lbs
28 years old

I dont eat junk food, I eat mostly a european diet not a western diet.
Lots of fresh soups , home made meals such as chicken, veal , filet mignon etc. No chips or cakes maybe once a week. The only thing that mite contribbute to the flab is the pasta we eat in every meal.

this is my routine,
Sun - chest/shoulder - flat bench-cable flyes-incline bench, shoulder press, front cable raise, side cable raises

Tuesday- Bi's/back cable curls, concentration curls, one handed cable curls---seat rows, bent over rows and the back machine

Thurs-- Tris/legs V bar push down, dips, overhead pull, concetration pushes-----leg presses, seated leg presses, calf machine,

I dont do cardio.. should i start? What do u guys see wrong in the picture??
Thank you again much appreciated

you dont want to do shoulders and chest together because you are putting twice the wear and tear on your shoulders in one workout. which isnt good. i would try a different split if i were you or made look towards working out more then 3 days a week. IMO maybe do something like this:

Monday-chest
Tuesday-bi's and tri's
wed-Legs
thurs-Shoulders
Friday-Back

and if i were you i would hit cardio starting out try to do 15min after lifting. then every couple weeks try to do a little more cardio till your doing around 30min after lifting. IMO best of luck

[longjohn21]

ok guys i think i know what i gotta do now, i think i need to hit the cardio lose the tubz and rebuild. ill go down to 190 and see how i look then, ill repost pics in a couple a months, anymore input before i shed the pounds? Thanks

[johnny87]

If i were you, i would get on a well known routine like riptoes, waterbury, etc untill you get the hang of the gym a bit better.

[shortdog]

first reconstruct your dietary plan. keep your protein at at least 1 gram per lb of bodyweight. keep your carbs low, but fluctuate them. have high and low days to stimulate your metabolism. also include some essential fats. focus on doing 2 cardio session per day. you need to shock your system in a explosive manner. each cardio session needs to be 45 mins. no less.establish a balanced workout program including all bodyparts. don't focus too much on your chest because it's overpowering your whole physique. try a safe fat burner like lipo6 to help shed the body fat as well.

[mightymouse37]

Originally Posted by shortdog

first reconstruct your dietary plan. keep your protein at at least 1 gram per lb of bodyweight. keep your carbs low, but fluctuate them. have high and low days to stimulate your metabolism. also include some essential fats. focus on doing 2 cardio session per day. you need to shock your system in a explosive manner. each cardio session needs to be 45 mins. no less.establish a balanced workout program including all bodyparts. don't focus too much on your chest because it's overpowering your whole physique. try a safe fat burner like lipo6 to help shed the body fat as well.

Two cardio sessions a day, plus lifting? For someone at his level?


Um, no.

[longjohn21]

so that means i should go on a cutting diet and still get 1gm of protein per pound?
and if im eating meal replacement bars how much carbs and calories are ok for me to ingest? thanks

[shortdog]

Originally Posted by mightymouse37

Two cardio sessions a day, plus lifting? For someone at his level?


Um, no.

first of all, i'm not on here to debate with you. that's why i look the way i do and you do what you do. he has been training for over a year if you happen to read the info that he posted. i practice what i preach of by the way, i am a professional. so um, no. if you have nothing positive to say to me; keep you negative comments to yourself.

[shortdog]

Originally Posted by longjohn21

so that means i should go on a cutting diet and still get 1gm of protein per pound?
and if im eating meal replacement bars how much carbs and calories are ok for me to ingest? thanks

that's correct. get a physical and make sure that you blood levels and enzymes, cholesterol, etc are in order. that way you can supplement accordingly if anything is off.CUT OUT MEAL REPLACEMENT BARS. too many unknowns and a lot of sugars( that's part of your problem). solid meals as much as possible(no less than 3) and supplement with a good quality zero carb protein like vpx zero carb or isopure zero carb.

[mightymouse37]

Originally Posted by shortdog

first of all, i'm not on here to debate with you. that's why i look the way i do and you do what you do. he has been training for over a year if you happen to read the info that he posted. i practice what i preach of by the way, i am a professional. so um, no. if you have nothing positive to say to me; keep you negative comments to yourself.

Wow, strong whining.

You sure you're 32?

And yes, YOU practice what YOU preach. You're obviously an advanced bodybuilder with several years of training behind you. The OP is not. And I'm sure the way you look has nothing at all to do with the fact that you are "blessed genetically" [your words, not mine]. I have no doubt you work your ass off in the gym; I'm not denying it. But you're still wrong here.

Training for a year doesn't mean **** if he's been training wrong. And I don't really care if you're a pro. Good for you. I have two years of grad school behind me and am working on my Master's paper for a degree in exercise science. Does that impress YOU? I'm guessing no. So let's not turn this into a pissing match. Get over yourself - if you can't take constructive criticism, I think maybe you've come to the wrong forum.

[shortdog]

Originally Posted by mightymouse37

Wow, strong whining.

You sure you're 32?

And yes, YOU practice what YOU preach. You're obviously an advanced bodybuilder with several years of training behind you. The OP is not. And I'm sure the way you look has nothing at all to do with the fact that you are "blessed genetically" [your words, not mine]. I have no doubt you work your ass off in the gym; I'm not denying it. But you're still wrong here.

Training for a year doesn't mean **** if he's been training wrong. And I don't really care if you're a pro. Good for you. I have two years of grad school behind me and am working on my Master's paper for a degree in exercise science. Does that impress YOU? I'm guessing no. So let's not turn this into a pissing match. Get over yourself - if you can't take constructive criticism, I think maybe you've come to the wrong forum.

Wow...education has taught you nothing. And since you are reading up on me, ask individuals that truely know me and the bs that you are hinting to will bite you in only your posterior. so, before you choose to judge me, you really make sure you know me.

the guy asked for solid advice and solid opinions not someone trying to show that excuse me, i have more education in this than you. Continue educating yourself. knowledge is power, but isn't written in stone. i will continue to educate myself and applying the knowledge and wisdom to the clients that i train. Realize one thing in all your knowledge, what i suggested wasn't wrong. YOU just happen to not agree. that is YOUR opinion. It's about positive reinforcement or alternatives.

[shortdog]

Originally Posted by longjohn21

so that means i should go on a cutting diet and still get 1gm of protein per pound?
and if im eating meal replacement bars how much carbs and calories are ok for me to ingest? thanks

bro, sorry for the negative, but i guess then you wouldn't have positive. self- educate a little, please and seek solid strong advice. like i said in a previous post, make sure you're healthy internally first. then look to apply other means to achieving your desired physical fitness goals. take care, train hard, live healthy.

[mightymouse37]

Originally Posted by shortdog

Wow...education has taught you nothing. And since you are reading up on me, ask individuals that truely know me and the bs that you are hinting to will bite you in only your posterior. so, before you choose to judge me, you really make sure you know me.

the guy asked for solid advice and solid opinions not someone trying to show that excuse me, i have more education in this than you. Continue educating yourself. knowledge is power, but isn't written in stone. i will continue to educate myself and applying the knowledge and wisdom to the clients that i train. Realize one thing in all your knowledge, what i suggested wasn't wrong. YOU just happen to not agree. that is YOUR opinion. It's about positive reinforcement or alternatives.

All you're proving to me about yourself with these replies is that you're kind of a jerk. Look, the guy's main goal is to gain muscle. Two cardio sessions a day will waste him away to nothing, not to mention kill his energy levels for resistance training, requiring even MORE calories to put on any lean mass. I don't disagree with everything you're saying, but the cardio thing is too much.

And you're right. It is MY opinion. Just like you have YOUR opinion. So if, like you claim, neither of us is right or wrong, then why are you trying so hard to prove that I'm WRONG?

I'm done with this. It's a waste of my time, and I have better things to do than make imaginary enemies. Post all the replies you want, I won't be back to this thread. It's just the internet, dude. You can't take everything so personally. If you're gonna fly off the handle every time someone in this forum disagrees with you, maybe you need a new hobby. I didn't disagree with your advice because I'm an a$$hole and like being contrary just to cause trouble; I disagreed with your advice because I think it's wrong. Plain and simple. If you're not thick-skinned enough to realize that and get over it, then there's nothing more I can say...

[Duckenheimer]

No lower back work?

Man throw in some Deadlifts and back extensions. Leg Presses aren't enough for the hip-thigh-lower back. And if you have access to squatting, they're a better choice than leg presses.

Basically try to lean out or bulk, its completely up to you but you probably won't be able to do both at once. But when you are trying to add muscle make sure you're slowly building up towards big poundages in the main movements, ie deadlift, bench press, row etc for enough reps to stimulate growth.

Remember extra muscle increases metabolism and probably makes it considerably easier to lean out. If you haven't been training legs till a few weeks ago perhaps that's a reason for the lack of progress. Nothing stimulates growth like heavy leg work.

I disagree with the guy who states two cardio sessions a day. Perhaps you should do it 2-4 times a week, but I think twice a day will not maximise fat loss. In my opinion, it's Better to control your calories, as opposed to risking overtraining and muscle catabolism. And if you can sort out your maintenance calorie intake, being consistent and dropping some carbs (maybe 500 cals below maintenance) you will lose fat. But eat at least 4-6 times a day.