I usually don't post pics of myself but what the hell...
Tips or pointers are appreciated.
I wanted to focus on delts, and forearms the most because I thought those were the smallest. Chest is hard to see in the pics (cellphone) but they will ripple all over when I flex.
I just started eating a lot more protein. I don't think I eat enough because I weigh the same as I did in the first pic as I do the last. At least I'm pretty damn sure I weighed the same. I can never gain or lose weight. If anything it's a 5-10lbs max difference.
This is summer of '10. Stopped lifting 6 months prior to this.
December '10. Started lifting a year later since December of 2009 here and started playing basketball.
March 3, 2011
March 24, 2011
March 27, 2011
April 21, 2011
1+ hour after lifting on September 28, 2011 (no flex)
I still think I have a long way to go, would like to see more mass and definition.
10-16-2011, 06:25 PM #1
Pictures of all natural progress...
Last edited by _zman; 10-16-2011 at 06:31 PM.
10-16-2011, 06:31 PM #2
10-16-2011, 06:43 PM #3
10-16-2011, 06:56 PM #4
I would like to increase the size of my lower abs.
Are these the best exercises? http://www.workoutbox.com/exercises/...s-roman-chair/
What are some good calories to eat?
I usually eat a lot of bread, milk, chicken, pasta, granola, granola bars, eggs/boiled eggs too, cottage cheese, chips and dip/salsa, ice cream, some vegetables and occasionally fruit.
10-16-2011, 07:02 PM #5
You mentioned you said you don't gain weight, that means your eating just enough to maintain your current weight. Try to eat 6 small meals daily with complex carbs/protein. Try to even out your protein consumption throughout the day, break down atleast 200g protein and fit it in your meal plan for the whole day.
10-16-2011, 07:07 PM #6
10-16-2011, 08:55 PM #7
10-17-2011, 09:16 PM #8
10-17-2011, 09:30 PM #9
10-17-2011, 10:01 PM #10
10-17-2011, 10:11 PM #11
Ideally I'd like to get up to 225lb, but I'm very naturally skinny. I've gotten to 190lb when I was eating for free while deployed, but I don't have access to that much food anymore lol.
Last edited by _zman; 10-17-2011 at 10:17 PM.
10-18-2011, 12:50 AM #12
02-11-2012, 01:45 PM #13
Posting here to remember all the work I did, it's mostly gone now 2/11/2012. I strained something in my chest and it still hurts 3 months later, this is me right before I quit working out.
Dec. 9, 2011
Still eating healthy and playing basketball to keep the fat off, but I haven't lifted in 3 months, hoping my chest will feel better or heal. Really sucks.
I was doing:
3x10 180lbs dumbell press.
3x10 150lbs incline dumbell press.
3x10 40lbs flys.
3-4x15 dips. 185lbs + 45lbs
3x10 pull ups +45lbs
3x3 pull ups +65lbs
3-4x10 110lbs rows
Writing this here so I don't forget it. I guess I wasn't made to lift weights or play football.
Last edited by _zman; 02-11-2012 at 01:52 PM.
02-11-2012, 05:16 PM #14
I am sorry to hear that you injured yourself and delayed all of your progress. Are you still in the military? Didn't they offer you physical therapy to try to repair the issue?
02-11-2012, 05:23 PM #15
Focus on building strength on deadlifts, squats, overhead press, bench press and bent over rows.
No other exercises will add more mass to your frame.
Not sure what your current workout routine is like, but it's not very effective, at your height, and two years in you should at least have added 20lbs utilizing newbie gains.
These results can still be achieved but you're going to need to change up what you're currently doing. Sometimes breaking habits can be difficult.
02-11-2012, 05:40 PM #16
- Join Date: May 2011
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02-11-2012, 06:18 PM #17
The pain is directly on the sternum, feels really weird, basically where the muscle attaches to the bone. Might be a slight tear.
I do not know how the injury occurred, I didn't hear a towel tearing (torn pec) or anything, I didn't feel instant pain, the pain set in after lifting, it's not horrible, but when i move my arms out and such, it can induce pain, just certain movements. Sitting here on my couch typing this and doing normal things doesn't bother it or playing basketball, but if i lift something and put my arms out or do certain movements, pain still there 3 months later. I went on vacation for 3 weeks hoping it'd be gone and I could continue, no luck.
As far as the amount of weight I was lifting; I was lifting that amount consistently for months, I started eating rice and more food to get more energy at the gym (gain weight too) and I was beginning to do more sets (it was working so well), moving up to 4 sets on some things because I had the energy to do so, but my wrists are so tiny I couldn't support or lift much more weight than 90s on dumbell presses. I did that for a couple weeks and then the pain set in.
All I can say is stretch and warm up, I always stretched, but didn't always warm up, but yet consistently lifting weights for a year I never hurt myself till now.
Really sucks, but I still have all the confidence I gained in the looks, which is good I guess and I'm not depressed. Just wish I could keep lifting, but obviously I was not meant to be big, I have always been a skinny rail and it was nice to hear all the compliments, but such is life. Hopefully this injury doesn't last forever.
What's weird though, chest is still decent size, but arms shrunk.
02-11-2012, 06:26 PM #18
02-11-2012, 06:34 PM #19
I went from doing 90lb bench to a workout ending with 185x8, some of 190-205, and then 2 or 3 of 210lbs into my heavy lift day, and I weighed 159. Took about a year, but I was careful and maintained good form throughout. I never injured my chest. Always warmed up well. I also did various exercises, switching things weekly, like machines, flies, db presses, pushups, and cables. That's just me and how I've avoided injury. If only I hadn't stopped lifting... Lol now I'm back to 175 x like 4
02-11-2012, 06:39 PM #20
02-11-2012, 06:44 PM #21
Edit: got to desktop vs, 6'3", def a disadvantage for you tall guys
02-11-2012, 07:02 PM #22
I just started doing leg presses, can't do anything else really. At least I'll be able to dunk a ball again in a month. As far as deadlifts go, no I don't think I could. I have a really hard time isolating the muscle, I tend to tense up and that's when I feel it in my chest, when I really try to strain and perform a lift. Even doing leg presses, I can feel that small sharp pain in the chest, fkin sucks.
Really thinking I should go in and get it checked.
02-11-2012, 07:02 PM #23
I am deploying in a few months I am planning a major bulk cycle myself. I have been cutting for the past 2 months trying to get to around 15% BF while getting all my newbie gains. I just recently moved up to 70's on DB press for 6-8 reps and I can definitely commiserate with you on the weak wrists. That is a major downside to having long arms... I usually warmup for 5 min and I always err on the side of caution when I feel something that doesn't feel right. I have learned after injuring my shoulder that it is always better to take a few sets/days off than to injure yourself and be out for who knows how long...
Have you tried lifting really light with the pain? 3 months is a long time, I am no doctor but if it hasn't healed in that amount of time it may require surgery or its just something that is nagging and wont worsen. You know your body best, obviously, but if I were you I would try to see what you can do and if it seems like it warrants surgery?
02-11-2012, 07:06 PM #24
02-11-2012, 07:34 PM #25
Being long and slender is a blessing and a curse, but it's not getting any better or any worse. I did try lifting 3 weeks after injury, very painful the next day. I could try that again...
I think I might need to call the VA and see what they can do.
As far as your deployment and bulking, good luck, it's the best time to do that. Stay safe.
02-11-2012, 07:34 PM #26
02-11-2012, 07:37 PM #27
- Join Date: Mar 2011
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04-06-2012, 09:22 PM #28
Well sh*t it's been almost 5 months now. I thought my chest was feeling better (no pain at all) and was going to wait one more month. Well that month is up. I tried one thing, and it was dips. I did two dips and thought something didn't feel right, the next day the pain was back, but it was a lot less severe.
IDK wtf to do, doctor is my only choice I guess, but my insurance pays 80/20 after 1500 down. WTF is even the point....
Really sickens me, miss the look, the feel, the compliments, self-assurance, but I'm pressing on. I really don't know what what else to do but see a doctor now.
04-06-2012, 10:25 PM #29
I'll tell you what, there was a lot of weird injuries I got during my progress and received no answers from anybody. Still coping with many of them.
That's just how it is, you'll get a few who make progress with no injuries, some that receive major injuries and many that get moderate injuries.
Now, you need to research yourself on anatomy, examine your form, and do alternative exercises which don't cause pain.
Figure out exactly what the pain is from, avoid those exercises, and continue training other areas.
Look, I started lifting at 192lbs (skinny-fat) and am now like 90lbs heavier than you (100% natty). I've been through a lot.
But you cannot let this minor injury defeat you.
I don't do dips or barbell bench, and many other apparently "must-do" exercises.
Discover what works for you.
04-07-2012, 03:40 AM #30
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