From 160 pounds to 198 lbs in 1 year. Critique my Progress

[guitarsnroses]

Started Out 155-160 and stepped on the scale yesterday at 198 lbs. Tell me what i need to work on etc.


The before photos at 160 are # 10 and 15

After is #1, 94, 91

I kinda look like **** in the Front double cuz i cant flex my abs. which is why i flexed my abs in #1 to show that i still have definition

[ag1823]

looking good, just keep bulking up to gain some more overall mass

[st3v3]

Lats could use some work

[guitarsnroses]

Originally Posted by st3v3

Lats could use some work

Agreed, I feel lats and shoulders and definately weak points

[CallmeKing]

Nice job. You definatly added a lot of mass how long are you planning on bulking

[guitarsnroses]

Originally Posted by CallmeKing

Nice job. You definatly added a lot of mass how long are you planning on bulking

well i want to bulk to about 215 but as you can see it took me about a year to get this far, so im going to keep it a nice steady clean bulk. I keep my diet at about 4000 to 4500 cals a day and do 15 to 20 minutes of cardio PWO.

[iamdragon]

excellent progress mate

[ShNiGG]

Really good progress bro.

You look a lot thicker.

[isupply]

good ****

[oneindustry17]

great progress but looks like it might be time for a cut..

[StylesOfBeyond]

gjdm, looking solid

EDIT: also, can you post up/ PM me your diet? would be interested to see what you ate to get like that

[scotty2hotty24]

work on your upper trapezius

[amnotjokin]

nice tranformation...do you know your bf% before and after?

[guitarsnroses]

Originally Posted by amnotjokin

nice tranformation...do you know your bf% before and after?

Not positive, but throughout the entire thing i maintained abdominal defination as you can see it photo one. i probably gained 1 or 2 % but no big deal. i still am a 31 waist :P

[guitarsnroses]

Originally Posted by scotty2hotty24

work on your upper trapezius

Agreed.

[jg87iroc]

backwards hat seem to come with muscle gains, nice gains tho bro

[I_Enigma_I]

damn son, nice bulk.

[ruthx]

amazing

[guitarsnroses]

Originally Posted by StylesOfBeyond

gjdm, looking solid

EDIT: also, can you post up/ PM me your diet? would be interested to see what you ate to get like that

Diet

Meal 1
6 whites 3 yolks (9 eggs)
2 packets of Quaker Weight control oatmeal

Meal 2 (On the go)
1.5 scoops ON pro complex
2 Kashi Pumpkin Spice Flax bars

Meal 3
6-8 oz chicken breast
1 cup brown rice or 2 cups whole wheat pasta

Meal 4
6-8 oz chicken breast or 2 can tuna
1 cup brown rice or 2 cups whole wheat pasta

Meal 5 PWO
1 serving ON 2.1.1. Recovery

Meal 6
8 Oz Sirloin steak
1 cup rice/ sweet potatoe/ pasta

Meal 7
1 cup cottage cheese or 2 scoops caisein protein if on hand
1 packet of quaker weight control oatmeal
1 serving of almonds


if i get hungry at all i snack on beef jerky.

[guitarsnroses]

Originally Posted by oneindustry17

great progress but looks like it might be time for a cut..

i think the fact i cant really flex my abs on the front double makes me look like ****. so i had a pic of me flexing my abs in photo 1 to show i do have abs.

[Lugie]

Lower your B/F do more cardio & I think you will be in great shape

[daneoz]

looking solid bro, cut for summer and you'll be set

[lift4gains]

go another 20lbs then cut cut cut, youve done so good massive gains. looking thicker, and not to much fat gains so well done man. keep the good work up!

[safi connection]

good bulk, you put on a bit of fat tho, time to cut