Four Month Progress (Pics Inside)...A little dissapointed..:\

[MD2000]

Alright..I've been lifting for about a year now but had to stop last september because of a wrist injury. This January I restarted my bulking..

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Starting Weight: 155 lbs
Current Weight: 170 lbs
Bodyfat: 15-16%?

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In January I did the following weights:

Day 1: Biceps & Triceps
Narrow Grip Bench Press (3x8): 75,95,105
Dumbbell Skullcrushers (3x8): 25,25,30
Extensions (3x8): 50,55,55
Standing Dumbbell Bicep Curls (2x8): 55,65
Incline Dumbbell Curls (2x8): 25,30
Preacher Curls (2x8): 55,65

Day 2: Chest
Flat Dumbbell Press (3x8): 45,50,50
Incline Dumbbell Press (4x8): 40,45,50,50
Dumbbell Flies (3x10): 25,30,30

Day 3: OFF

Day 4: Shoulders & Legs
Dumbbell Press (3x8): 35,40,40
Lateral Raises (3x8): 25,25,25
Upright Rows (3x10): 55,65,70
Squats (4x15): 135,135,145,155

Day 5: Back
Dumbbell Rows (4x8): 45,50,55
Chin-Ups (3x10): 60, 50, 50
Dead Lifts (3x8): 135,145,145
Front Pull Downs (3x8): 90, 105, 105

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As of last week..this is what I've done..note: I have changed the routine around a little bit and now made a seperate leg day.

Day 1: Biceps & Triceps
Narrow Grip Bench Press (3x8): 125,135,135
Skullcrushers (3x8): 65,75,85
Extensions (3x8): 70,75,80
Standing Dumbbell Bicep Curls (2x8): 35,35
Incline Dumbbell Curls (2x8): 35,35
Preacher Curls (2x8): 75,85

Day 2: Chest
Flat Dumbbell Press (3x8): 65,70,75
Incline Dumbbell Press (4x8): 60,65,65,65
Dumbbell Flies (3x10): 40,40,45

Day 3: Shoulders
Dumbbell Press (3x8): 4545055
Lateral Raises (3x10): 25,25,25
Front Raise (3x8): 25,25,25

Day 4: Legs
Squats (4x12): 135, 145, 165, 185
Leg Press: 160,170,180
Leg Curls: 100,110,120
Calf Raises: 70,80,90

Day 5: Back
Dumbbell Rows (4x8): 60,65,65
Chin-Ups (3x10): 50,40,40
Dead Lifts (3x8): 155,175,195
Front Pull Downs (3x8): 120,135,135

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And here's the pics

[MD2000]

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[Wilson]

I just see more bodyfat man, sorry.

[MD2000]

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[MD2000]

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[MD2000]

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[hydrogen_wv]

yeah...looks like nearly all the weight you put on was fat.

[MD2000]

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[MD2000]

I don't understand what I'm doing wrong..I've been following my diet to a T and have been working my ass off. What the hell am I doing wrong?

Is my routine bad?

Man..I swear I've put in so much work over the past year and I've gotten nothing out of it..I think some people just aren't meant to lift.

[Stagger]

At 15-16% you should be cutting probably. And you look more than 15-16%.

[theblakeman]

Originally posted by MD2000
I don't understand what I'm doing wrong..I've been following my diet to a T and have been working my ass off. What the hell am I doing wrong?

Is my routine bad?

Man..I swear I've put in so much work over the past year and I've gotten nothing out of it..I think some people just aren't meant to lift.

That's bull****, anyone can lift and eventually get good unless they have some disability that prevents their bodies from growing. Maybe you are taking things too quickly each week, and doing too much at once. Remember, genetics plays a key role into how fast you recover after working your muscles.
It just takes longer for some people.
Try cutting and then bulking again after that if all else fails, because you can judge more easily how well your muscles grow with less body fat on them.
Another thing, are you sure your diet is right for you? If it isn't working then perhaps there is something wrong.

[MD2000]

This was my diet plan...the thing is..that in real life everyone has been telling me how I really look bigger and stronger..and I mean I have increased weight in everything..




Protein Intake Goal: 160 x 1.8 = 288g
ïƒ_ Calories from Protein: 288g x 4 g/cal = 1152 Cals
Carbohydrate Intake Goal: 160 x 2 = 320g
ïƒ_ Calories from Carbs: 320g x 4 g/cal = 1280 Cals
Fat Intake Goal: 160 x .4 = 64g
ïƒ_ Calories from Fat: 64g x 9 g/cal = 576 Cals
Calorie Intake Goal: 3000-3200 Cals


Meal Plan


Breakfast [7 AM]:
4 Egg Omelets: | 25.2g P | 3g C | 0g F | 370.8 Cals |
2 Slices WW Bread: | 6g P | 30g C | 3g F | 157 Cals |
1 Cup Orange Juice: | 2g P | 25g C | 1g F | 110 Cals |
Total: | 33.2g P | 58g C | 4g F | 638 Cals |

Snack [11 AM]:
2 Scoops 100% Whey Protein: | 44g P | 6g C | 3g F | 220 Cals |
1 Tbsp Peanut Butter: | 4g P | 3g C | 8g F | 95 Cals |
1/2 Banana: | 1g P | 18g C | 1g F | 70 Cals |
1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
1 Bagel: | 8g P | 40g C | 1g F | 195 Cals |
1 TBSP CC: | 1g P | .5g P | 6g |
Total: | 65g P | 79g C | 16g F | 682 Cals |

Lunch [3 PM]:
Tuna or Chicken: | 30g P | 0g C | 0g F | 150-220 Cals |
2 Slices of Bread: | 3g P | 35g C | 0g F | 150 Cals |
Cup of Peanuts: | 6g P | 9g C | 10g F | 150 Cals |
1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
Total: | 74g P | 49g C | 16g F | 654-724 Cals |

Snack [6 PM: Post-Work Out]:
2 Scoops 100% Whey Protein: | 44g P | 6g C | 3g F | 220 Cals |
1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
60g Dextrose: | 0g P | 60g C | 0g F | 240 Cals |
Total: | 52g P | 69g C | 6g F | 562 Cals |

Dinner [9 PM]
Tuna, Chicken, or Beef: | 30g P | 0g C | 0g F | 150-220 Cals |
2 Pieces of Bread: | 8g P | 32g C | 2g F | 160 Cals |
1 Cup 1% Milk: | 8g P | 12g C | 3g F | 102 Cals |
Fruit : | 0g P | 30g C | 0g F | 80 Cals |
Total: | 46g P | 74g C | 5g F | 492-562 Cals |


Current Total: | 276.5g P | 329g C | 47g F | 3121-3261 Cals |
| 1124 Cals/Protein | 1312 Cals/Carb | 576 Cals/Fat | = | 3012 Cals |
[37.3% | 43.6% | 19.1%]

[Stagger]

You are bigger and you are stronger. But if you really want to see the results you want to cut that bodyfat down, and you're an endomorphic guy so it'll probably take some extra work.

[MD2000]

How long should I cut for? I actually wanted to bulk a little longer and start take creatine for a month. Then in July start cutting.

[AFJON2003]

Start cutting now, you don't need to bulk anymore.

[Stagger]

Originally posted by MD2000
How long should I cut for? I actually wanted to bulk a little longer and start take creatine for a month. Then in July start cutting.

Cut until your bodyfat is 10% or lower. What testing method do you use? I ask because you look like you have more than 15% right now, but that could just be a layer of fat over the muscle. But generally you cut until 10% or lower, or if you want kind of a standard, go until your abs are pretty defined.

So, do a lot of running and keep your calories low.

[D-Money]

Originally posted by MD2000
How long should I cut for? I actually wanted to bulk a little longer and start take creatine for a month. Then in July start cutting.

I don't know, but you are prob thinking you will start cutting in July so you can look better in summer clothes and at the beach, but you have a long way to cut, so I would start now.

As for your rotine I would switch the chest and leg day, you are hitting your tris two days in a row. Your prob over training them.

P.S. Sorry, if you really did that diet and followed that rotine then you have some real **** genetics. Just keep working hard man.

[MD2000]

I really wanna take the creatine tho..is it any good while cutting?

This is probably the fourth time that I've posted progress and gotten bad feedback..and I always have a perfect diet and routine planned and follow it religiously..damn..I don't know what to do..

I guess I'm gonna have to go out and get some ephedrine as well..whats the best to get?

[rmatic1]

creatine during a cut, is good imo, keeps strength uP, btw bro epehdrine is banned.

[Tryco Slatterus]

The only thing I can tell someone who is disapointed with their progress is to work harder.

If I want to make gains...I just work harder,I don't chage my diet,I don't change my routine..I just work harder..I lift more often..and I increase the reps...And I just work harder at it.


You have to be totally dedicated at it...Or it won't work out well.

Maybe..Your muscles are not growing because you are not pushing them and tearing them down....I don't know.

But I highly doubt it's your diet or routine...Im pretty sure it's your approach of hopelessness.

[laxPro521]

CARDIO+A GOOD WEIGHT TRAINING PROGRAM+DIET=less body fat percentage
1st off your weight program is ****ed up..READ and get informed on a good split not a sucky one like that
2. lose some body fat b4 you start a body building program and get in fairly decent shape

[KoloBlaze]

How are u figuring 15-16% BF, i used to have a figure like that and i was around 24%,

[bigdan]

It looks like you put a little size onto your shoulders, arms, back, and traps. Unfortunately it looks like you put some fat on as well. You might want to adjust your diet accordingly.

My advice is to go heavier and to go harder. I think your routine looks better now, and you have made some real nice strength gains. However, you might respond to lower volume better. I would check out the MAX OT program, especially since you now have some experience lifting weights. To build big muscle, you need to move some big weight.

Keep at it.

[Stagger]

Ephedra is banned and you don't need it anyway. Just lower your calorie intake below maintenance and do CARDIO religiously.

http://www.weightlossdietzone.com/mencalc.html

Enter in your information and see what your maintenance is. Lower it by 300 per day or so, and in addition to that run like a madman. You will lose weight, and some of it will be muscle, but you'll look a lot better and really see your results.

[127.0.0.1]

MD2000, did you have your appendix removed?

[Brosef]

What actually was the goal? You ate a lot, got bigger, and put on fat on top of the other fat. Did you expect the fat to decrease and muscles start to protrude with such a high amount of calories?

[tjohnsonr10]

You definately increased size bro. All you need to do is lower cals and increase cadio. Take creatine while you cut as it won't effect your body fat. Work hard and you will see results.

[SWW007]

Originally posted by 127.0.0.1
MD2000, did you have your appendix removed?

If his scar is from that kind of surgery it could be the culprit. My friend had that done and he ballooned up in weight really quick. If thats not it then maybe since you tend to be endomorphic your simply eating too many calories and not doing enough exercise to use up the extra energy. If I were you I'd add in one 45 minute walk in the morning and sometime after you workout for another 45 minutes and then keep your diet the same. You'll lose that fat really quick and you won't lose much muscle. GL

[A young man]

Look at this

[crutex]

Originally posted by SWW007
If his scar is from that kind f surgery it could be the culprit. my friend had that done and he ballooned up in eight really quick. If thats not it then maybe since you tend to be endomorphic your simply eating too many calories and not doing enough exercise to use up the extra energy. If I were you I'd add in one 45 minute walk in the morning and sometime after you workout for another 45 minutes and then keep your diet the same. You'll lose that fat really quick and you won't lose much muscle. GL

i thought it said piss lol11