Update.

[Gabe978]

havent posted here in a long while so i figured it was time for an update.

its taken me a long time to realise i need to fix my diet, start eating healthier and start bulking as i haven't really made any progress from my attempt to eat at maintanance and lift heavier, both before and after pictures are at the same weight *150ish lbs*

From July 2nd

[Gabe978]

Annnnd

October 5th

[Gabe978]

also could i get someone to give me an estimate of my body fat? it would be much appreciated.

[putweight]

id say 14-15% becouse you can see upper body abdominals, and the fat collects mostly at lower body. how tall are you? you can clearly see fat loss, whats your current workout?

[Gabe978]

id say 14-15% becouse you can see upper body abdominals, and the fat collects mostly at lower body. how tall are you? you can clearly see fat loss, whats your current workout?

5'11 152 lbs

my workout schedule is every Monday, Wednesday and friday

day 1
Fat burning Mode Treadmill 1 mile.
60lbs Barbell Curls 8,7,6.
Captains chair Leg raises 20,15
Inverted Situps 20,15
Back extentions
Seated cable rows.

day 2
Fat burning mode treadmill 1mile
20lbs Lateral shoulder raise 8,7,6
Unassisted Bodyweight Dips 9,8,7
40lbs Dumbbell Shoulder Press 8
40lbs Dumbbell Chest Press 9,8,7
45lbs Cable Rope Overhead Triceps Extension 8,7,6

[Gabe978]

i was wondering if i should try to cut until im around 10% bodyfat around 145lbs or so and then try to bulk? i realize i dont have much to start with but i need some way of making progress.

[WaltrSobchak]

i was wondering if i should try to cut until im around 10% bodyfat around 145lbs or so and then try to bulk? i realize i dont have much to start with but i need some way of making progress.

No Deadlifts, squats, rows chin/pullups? Id ditch the barbell curls and triceps tiny muscle iso work and concentrate on the core full body exercises. Only exercises id keep from your routine is chest and shoulder press. although you are missing a day 3 that you said you do so you might have some of these

[Gabe978]

No Deadlifts, squats, rows chin/pullups? Id ditch the barbell curls and triceps tiny muscle iso work and concentrate on the core full body exercises. Only exercises id keep from your routine is chest and shoulder press. although you are missing a day 3 that you said you do so you might have some of these

could you recommend a new workout schedule for me? if its not too much trouble.

[WaltrSobchak]

could you recommend a new workout schedule for me? if its not too much trouble.

Id try starting strength or any of the good beginner routines stickied in the workout section of the forums. Oh and read this article on the main page of this site: http://www.leangains.com/ titled F*ckarounditis

oh and keep the dips too

[.aeterna]

bro, maybe its me..

but i see zero, if not, backwards progress. but just looking at your weight lifting program answers the question why..

if u havent already, get on a solid surplus diet and look up Starting Strength or something similar..

[jaybc]

I would advise against cutting and I think you're probably a little closer to 20%. You don't look like you have a lot of lean mass and will probably be around 130lbs at 10%. Also your routine looks pretty weaksauce. I would get on something like starting strength or sheiko and build a base before considering cutting further.

[HRodriguez93]

You look thinner upper and in the middle. Lower is hard to get rid of. if you're 5'11 and weigh only 152, you should try doing a little bulk to gain some muscle, dodo all the muscles, legs, abs, upper body, everything. And then do another mini diet and keep on trying something like that :/ I'm about 5'8-5'10 no idea and I weigh 160 now. Got down from 198 to 153 and looked like a little skeleton but still had a gut. Just keep lifting or start lifting and doing some cardio and eventually the gut will start fading

[Gabe978]

I would advise against cutting and I think you're probably a little closer to 20%. You don't look like you have a lot of lean mass and will probably be around 130lbs at 10%. Also your routine looks pretty weaksauce. I would get on something like starting strength or sheiko and build a base before considering cutting further.

i had no idea it was that bad.