Pete's pictures

[PGAWA]

Here's my pictures. So I am going to the gym 2 days and 1 days off on and on for about an 1.5 hour each time and I don't do much cardio because I am now in my bulking phase.

Now I am 5'11", 162 pounds and 22 years old.
I've been training for a while now (about 2 years) but i didn't had with a lot a success (gaining mass).

2 years ago I was 148 pound, so you understand.

I have took some protien mass gainer supplements a years ago but it causes me acne (I'm pretty sure the supplements was the cause). I am thinking about going back on it but just on protein, no weight gainer because it have more carbs, that I think was what cause me acne, too much carbs??!!


Bench: 165
Shoulder Press: 55




Here's my diet:

Breakfest (every week days): 1/3 cup of oatmeal
1 banana
4 oz of cottage cheer skim milk 0.5% Fat with
a little bit of strawberry jelly


Breakfest (during week-ends): 2 eggs (cooked without butter)
2 whole wheat bread slices
1 medium glass of milk 1%fat


Meal 2 (every week days): 1/4 cup of almomds
1 fruit
1/4 of pecans nut

Meal 3 (every week days): A bunch of vegetables around 2 cup mostly
brocoli, carrots, mushroom, chick pea,green or
red pepper
250 ml of skim milk

Meal 4 (every week days): 1/4 cup of almomds
1 fruit
1/4 of pecans nut

Meal 5 (depend on my mother): 1 chicken breast or a steak or hog
a lot a vegetable
(often potatos and carrots and bean)
1 medium glass of milk 1%fat

Meal 6 (every week days): 4 oz of cottage cheer skim milk 0.5% Fat with
a little bit of strawberry jelly


That's all for my diet. And a lot of water all day long about 4 liters when i'm not working out.

So what do you think guys?

[PGAWA]

here's another pictures

[PGAWA]

here's a bicep picture

[BB fanatic]

First of all how much protien are you eating?
Looking at your meals you eat alot of veggies; which is fine but not nearly enough protein!!!
Second how much exercise do you get and what do you do?
The only thing coming into focus seems to be your Biceps.
If possible get a trainer or buy a muscle book, LIke Arnolds or Colemans for example.

[PGAWA]

I forgot to say that I am also eating a portion (around 30g of protein) for meal 3.



Day 1: (Back, Peck and Shoulder)

Superset: Barbell inclined bench (4 * 10)
Pull-up (4*max)

Superset: Dumbell fly (4*10)
One arm row (4*10)

Dumbell press (3*8)

2 Dumbells Up righ row (3*8)

Shoulder Press (4*10)

Front raise (3*15)

Side raise (3*15)

Abs: Trunk twist (2*30)
Hanging Knee Raise To The Side (2 warm-up, 2 failure)
Dumbell Side bend (1 warm-up, 1 failure)
Pulley crunch (1 warm-up, 2 failure)
Swiss ball (3 failure)




Day 2: (Bicep and tricep)

Superset: Inverse grip Close-Grip Bench Press (3*8)
Cable Hammer Curls - Rope (3*8)

Superset: Alternate hammer curl (4*10)
Dip Machine (4*10)

Superset: Barbell Triceps Extension (4*10)
Barbell Curl (4*10)

Alternate dumbell curl (down the rack)

Cable Tricep Extension



Abs: Trunk twist (2*30)
Hanging Knee Raise To The Side (2 warm-up, 2 failure)
Dumbell Side bend (1 warm-up, 1 failure)
Pulley crunch (1 warm-up, 2 failure)
Swiss ball (3 failure)


I've seen more improvement with this routine since the past month.

[wiseguy1111]

Originally Posted by PGAWA

Here's my pictures. So I am going to the gym 2 days and 1 days off on and on for about an 1.5 hour each time and I don't do much cardio because I am now in my bulking phase.

Now I am 5'11", 162 pounds and 22 years old.
I've been training for a while now (about 2 years) but i didn't had with a lot a success (gaining mass).

2 years ago I was 148 pound, so you understand.

I have took some protien mass gainer supplements a years ago but it causes me acne (I'm pretty sure the supplements was the cause). I am thinking about going back on it but just on protein, no weight gainer because it have more carbs, that I think was what cause me acne, too much carbs??!!


Bench: 165
Shoulder Press: 55




Here's my diet:

Breakfest (every week days): 1/3 cup of oatmeal
1 banana
4 oz of cottage cheer skim milk 0.5% Fat with
a little bit of strawberry jelly


Breakfest (during week-ends): 2 eggs (cooked without butter)
2 whole wheat bread slices
1 medium glass of milk 1%fat


Meal 2 (every week days): 1/4 cup of almomds
1 fruit
1/4 of pecans nut

Meal 3 (every week days): A bunch of vegetables around 2 cup mostly
brocoli, carrots, mushroom, chick pea,green or
red pepper
250 ml of skim milk

Meal 4 (every week days): 1/4 cup of almomds
1 fruit
1/4 of pecans nut

Meal 5 (depend on my mother): 1 chicken breast or a steak or hog
a lot a vegetable
(often potatos and carrots and bean)
1 medium glass of milk 1%fat

Meal 6 (every week days): 4 oz of cottage cheer skim milk 0.5% Fat with
a little bit of strawberry jelly


That's all for my diet. And a lot of water all day long about 4 liters when i'm not working out.

So what do you think guys?

You got a good base. keep it up.

Here are some suggestions I have,

Your diet is kind of weak. If you are trying to put on weight you need 2 gram of protein per bodyweight and around 4000 to 5000 calories a day. It doesn't appear that you are no way near it.

As far as the routine I would go for 1 body part per day. 4 excersices with 80% of 1 rep max no more than 6 to 8 reps. Change your diet and routine you'll pack it on so fast you don't know what hit you.

Good luck bro.

[PGAWA]

With that sentence: "4 excersices with 80% of 1 rep max no more than 6 to 8 reps", what do you mean?

I'm not sur I understand it very well