5 months progress from 134lbs to 163lbs - critique or advice welcomed

[everton85]

Hi Guys

So I've been hitting the gym 3x a week since mid-May and also upped my calorie intake to 3300-3800. I've made three GIFs of my progress which should hopefully animate and added photos as well.

Any feedback or advice would be welcomed.

[everton85]

Photos:

[Deadlift_10KG]

So skinny before! Looking pretty thick right now but got a rounded belly. Start a slow bulk, don't want to put on too much unwanted mass.

[kapow12345]

You have definately made progress, well done.

[Jeronimo1980]

Nice job, see def progress! Whats you routine like?

[Amsterdammerr]

You made some progess, but it couldve been way better man
Try to be more strict with your workouts/lift even heavier and eat more consisten/every 2-2.5 hour

[hoddle10]

I don't actually think you need to change what you are currently doing. You've put on some fat, but not too much, considering the muscle you seem to have added. I'd keep going as you are for a few more months. At the moment you don't have a great build, but if you continue to bulk as you have been and then cut for a while, to get rid of the fat, you'll be in great shape. I suspect alot of people will tell you, that you could have done better and should make certain changes, but I think you are actually bulking very successfully. It's what you look like in 6 months time that counts, not now.

[lift4gains]

i think you've come far, slow down your bulk a bit to lose that stomach because in the picture it looks rather round. But everywhere else looks 100% better. you doing the right thing man, good luck in the future too.

[everton85]

Nice job, see def progress! Whats you routine like?

I'm currently doing a full body workout 3 times a week at my local gym. The gym doesn't have free weights and unfortunately the nearest gyms that do are literally twice as expensive (talking 650GBP annually).

Leg press (355lbs 5x8)
Cable Pull throughs (180lbs 5x8)
Narrow grip pull-ups (3x8) alternated with: Lateral pull downs (63kg 3x8)
Seated rows (190lbs 3x8)
Leg extension (165lbs 5x8) alternated with: Reverse leg extension (80lbs 5x8)
Chest press: (49kg 3x8)
Ab crunch machine (55kg 5x10) alternated with: Pectoral fly (120lbs 3x8)
Shoulder press (80lbs 3x8)
Tricep pull downs (120lbs 3x8)

[everton85]

Thanks for all your comments so far. Which picture is that suggests a rounded belly? Is it this one:



I'm not disputing it but I wondered if you were all thinking it about the same photo.

[Amsterdammerr]

I'm currently doing a full body workout 3 times a week at my local gym. The gym doesn't have free weights and unfortunately the nearest gyms that do are literally twice as expensive (talking 650GBP annually).

Leg press (355lbs 5x8)
Cable Pull throughs (180lbs 5x8)
Narrow grip pull-ups (3x8) alternated with: Lateral pull downs (63kg 3x8)
Seated rows (190lbs 3x8)
Leg extension (165lbs 5x8) alternated with: Reverse leg extension (80lbs 5x8)
Chest press: (49kg 3x8)
Ab crunch machine (55kg 5x10) alternated with: Pectoral fly (120lbs 3x8)
Shoulder press (80lbs 3x8)
Tricep pull downs (120lbs 3x8)

What the hell man....
Now I know why you havent made that much of a progress (you made some, but shouldve been way more)

The things you need in your schedule are SQUATS, BENCHPRESSES, BENT OVER ROWS AND DEADLIFTS, and they need to be heavy and intensive as ****

Those are the real building tools you need, try those for about 4 weeks and you will see immense difference, im sure(if you food is in order though)

[grey50beast]

Looks similar to my starting build. Your frame will support muscle well, I'd say work on chest and shoulders to broaden them out a little. Good progress.

[everton85]

What the hell man....
Now I know why you havent made that much of a progress (you made some, but shouldve been way more)

The things you need in your schedule are SQUATS, BENCHPRESSES, BENT OVER ROWS AND DEADLIFTS, and they need to be heavy and intensive as ****

Those are the real building tools you need, try those for about 4 weeks and you will see immense difference, im sure(if you food is in order though)

Thanks for the advice. I know Squats, Benches and Deads are the best for someone in my situation but the cost is just too much right now for that gym - it's literally double what I am already paying.

If I were to invest in an Olympic bar and weights could I do the main three (Squats, Benches and Deads) with that? Or would I need a bench or a rack? Obviously I couldn't work to failure with no safety or spot.

Also, does anyone think I need to get some cardio in to my workouts? I do literally none right now, purely weights.

[tjsunstein]

Always do cardio just not intensely as someone would on a cut. Do 20-30 minutes of cardio on the treadmill, bike, etc of your choice.

[brutalpl0x]

thank god for food

[everton85]

thank god for food

Amen brah. Amen.

[KurtBoy]

if u really stick with it and eat you will shock yourself at the difference within the first year im sure

[everton85]

if u really stick with it and eat you will shock yourself at the difference within the first year im sure

Hope so man. That's the plan. I already feel like I've come a long way. Feel like my body size/shape is almost normal now where as before I was little more than skeleton.

[AndrewK1]

What the hell man....
Now I know why you havent made that much of a progress (you made some, but shouldve been way more)

The things you need in your schedule are SQUATS, BENCHPRESSES, BENT OVER ROWS AND DEADLIFTS, and they need to be heavy and intensive as ****

Those are the real building tools you need, try those for about 4 weeks and you will see immense difference, im sure(if you food is in order though)

So flippen true. I could not have said it better myself. Plus machines don't stand a chance against free weight users.

[MassTrained]

How many calories are you getting in? You may be getting too much, honestly a 30 lb. gain should show more muscle unless your diet is dirty.

Keep it up!

[everton85]

How many calories are you getting in? You may be getting too much, honestly a 30 lb. gain should show more muscle unless your diet is dirty.

Keep it up!

Over the 5 months I've averaged about 3300 calories. To be fair, it's not been a clean bulk at all, I've not pigged out on fast food but there is a lot of cals from whole milk and peanuts.

[everton85]

So flippen true. I could not have said it better myself. Plus machines don't stand a chance against free weight users.

Thanks for the comment, I know I've really got to find a better gym, even if it's going to cost me a lot more. The benefits are too good to pass up on, especially if I'm wasting time with machine based exercises.