Critique my body? Where should I be headed. aesthetics. PICS

[adamr93]

Been working out seriously like its my only priority for the past 6-7 months
currently weigh 164-167 (i swear it varies almost every week)

For the 1st five or so months i did a 5 day split with a different day for each muscle plus a day for arms
then i did PHAT for 3 weeks this summer but felt i wasn't getting what i wanted
since i abandoned PHAT im on this routine i sort of made myself
i also started BEAST creature today which is the only supplement i am on

Chest/tri
3-4 Set Bench/dumbbell press
3 set Set incline
3 set decline
3 set hammerstrength/ flys
3 set overhead extension cables
3 set skullcrusher
2 set kickbacks

Back/bi
3 set deadlift
4 set pull up
3 set lat pull down
3 set dumbbell row
3 set barbell row/seated row machine
3 set dumbbell curl seated/standing
3 set preacher curl
3 set hammer curl

Rest


Shoulders
3 set overhead press
3 set Arnold press
3 set lateral raises
3 set rear delt exercise
3 set rotator cuff
3 set shrugs

Rest

Legs
3-4 set squats
2-3 set hacksquat
3 set leg press
3 set leg extension
3 set stiff legged deadlift/leg curl
3 set standing calf raise
2 set seated calf raise

What should i be doing now? how do i look? be critical. my main goals are just to have a proportional swole lean body. small waste broad shoulders, chest and v taper which i sort of have

do you see a difference in my progress since my last pic? (my profile picture)

[adamr93]

bench: 185x3
squat:185x3
deadlift:195x3
OHP: 50-55s dumbells working weight (I know my shoulders are so behind :/)

[Pzstar]

looks like you lost some stomach fat compared to your old picture. Your big 3 lifts are really low for someone working out 7months, maybe check your diet.

[adamr93]

im not really sure what i can do to my diet to help. i feel like the more i eat the more bloated i get. i eat VERY clean and try to get 3000 calories a day. what should i do regarding my diet?

[Pzstar]

im not really sure what i can do to my diet to help. i feel like the more i eat the more bloated i get. i eat VERY clean and try to get 3000 calories a day. what should i do regarding my diet?

hit your macronutrients everyday (protein/carbs/fat) and make sure your gaining weight every week if your trying to put on size. you should be gaining around 1lb a week

[adamr93]

hit your macronutrients everyday (protein/carbs/fat) and make sure your gaining weight every week if your trying to put on size. you should be gaining around 1lb a week

a pound a week sounds like id be gaining some fat too. trying to be cut entering college. how do i know how much fat/protein/carbs i should be taking in every day?

[adamr93]

hit your macronutrients everyday (protein/carbs/fat) and make sure your gaining weight every week if your trying to put on size. you should be gaining around 1lb a week

any tips on how to figure out a blueprint of how much protein/carbs/fat one should take ?

[zeusIII]

1.5~2 grams of protein per pound of body weight..for carbs idnt realy care just need enough to help you get through ur workout abd fill your calories remaining then fats should be 20% 0f ur diet

[Pzstar]

a pound a week sounds like id be gaining some fat too. trying to be cut entering college. how do i know how much fat/protein/carbs i should be taking in every day?

1lb a week you'll be gaining minimal fat, it'll be considered clean bulking. You can always just get rid of it quick with a cut in the future.

[comps]

Normally everyone who lifts weights has very well developed anterior delts.
Doesn't seem to be the case with you.

[lftuntild3ath]

I am on a 3500 calorie clean bulk, so here are my macros:
Training days: Roughly 3400kcals (i eat like a banana or something too)
226g Protein
450g Carbs
78g Fats
Rest Days: Roughly 3000kcals
200g P
324g C
78g F

I think you just need to work on strength as your first priority. Do that, and the size will come.

[adamr93]

Normally everyone who lifts weights has very well developed anterior delts.
Doesn't seem to be the case with you.

my shoulders have been lacking. not sure how to get them up to speed!!!!!!

[adamr93]

I am on a 3500 calorie clean bulk, so here are my macros:
Training days: Roughly 3400kcals
226g Protein
450g Carbs
78g Fats
Rest Days: Roughly 3000kcals
200g P
324g C
78g F

I think you just need to work on strength as your first priority. Do that, and the size will come.

I feel that the more you prioritize strength into a workout routine, the less hypertrophy your muscles recieve.
strength = 2-4 rep range if ive been thinking of it correctly
im usually in the 4-8 rep range.
i will definitely be doing more strength training in the winter though thanks for the advice and the macros! im going to use something like those.

[comps]

my shoulders have been lacking. not sure how to get them up to speed!!!!!!

With your routine they should become up to par fast.

[lftuntild3ath]

I feel that the more you prioritize strength into a workout routine, the less hypertrophy your muscles recieve.
strength = 2-4 rep range if ive been thinking of it correctly
im usually in the 4-8 rep range.

True, but here is some food for thought: How many scrawny guys do you see at the gym that can bench 300 and squat 500? I would say do strength for your big lifts, then do hypertrophy work the rest of the time.

[adamr93]

With your routine they should become up to par fast.

cant tell if sarcasm or serious but
thats what i thought when i made the routine so i hope it helps

[adamr93]

True, but here is some food for thought: How many scrawny guys do you see at the gym that can bench 300 and squat 500? I would say do strength for your big lifts, then do hypertrophy work the rest of the time.

never thought of doing that.. i can try doing my main compound movements in the smaller rep ranges i guess. thanks.

[FeelTheFear]

OP teach me how to stand on walls

[adamr93]

OP teach me how to stand on walls

what?

[matthewsigma]

OP teach me how to stand on walls

you look like your mayb training to much you train within the 45minute 60minute range?

[adamr93]

you look like your mayb training to much you train within the 45minute 60minute range?

not sure what stand on walls means...
but idk am i?
i can never make it into only one hour its like impossible with my routine. i usually end uo being there for an hour and a half. is this a problem?