7yrs of training....BF 8%, 145lbs

[bodymaestro]

Hoping to gain 10lbs while increasing lifts and mobility. Right now I'm doing both hypertrophy/strength weight lifting program and a CrossFit GPP.

[nickeberle]

Hoping to gain 10lbs while increasing lifts and mobility. Right now I'm doing both hypertrophy/strength weight lifting program and a CrossFit GPP.

You sir are ripped.

[mikecrocop]

7 yrs of training are paying off big time brah, whats your lifts if i may?

[deadhead6391]

For 7 years you could have done a lot more, great physique regardless but if your stats in your body space are accurate you have 0 thickness and your lifts should be much better than they are. No hate but you should bulk up a bit to put on some size. You've got good insertions and a bunch of potential so itd be great to see you utilize it.

[fittofattofit]

F@rrk yeah......that's the leanness and core that I want!
Definitely no more than 8% body fat but still looking bigger than 145!

[forcasa]

Epic OP, repped

For 7 years you could have done a lot more, great physique regardless but if your stats in your body space are accurate you have 0 thickness and your lifts should be much better than they are.

keep generalising~

[guyinthekilt]

Wow man, that is an amazingly lean physique! Very inspiring, its clear it was seven years of HARD work. Good job!

[kiwidrax]

I think you should gain some fat, girls like the curves..... jk

GJDM you have a really solid aesthetic physique. When you gain 10 pounds of muscle it will look majorly different because you are so lean. Keep up the good work

[Paulie1986]

That's something that I'm working to achieve. Brilliant physique, the tan makes it look even better too

[garrettgar]

awesome shape man, looking thick.solid.tight

[Pridehurtsform]

For 7 years you could have done a lot more, great physique regardless but if your stats in your body space are accurate you have 0 thickness and your lifts should be much better than they are. No hate but you should bulk up a bit to put on some size. You've got good insertions and a bunch of potential so itd be great to see you utilize it.

lol'd

come back in 7 years. lets see if you even lift then. staying consistent over that amount of time is the real challenge.

looks good op.

[ApolloD]

Nice Job man.

7 years on/off or 7 years sticking to a strict program ?
Repped

[Whitekoala]

Good job OP

[fantasticoo]

hes 5'5... 145lbs shredded is pretty fuking huge....

[garettnorthey]

That is awesome work man! Definitely have a body to be proud of that's for sure!

[k1ddoxo]

Lean as hell dude. Nice work, how tall are you?

Edit* Oh 5'5, im 5'3 and hope to be around your weight at the end of this year. Shredded bro.

[ghattanj]

fuarking shredded.

if you gain the 10 lbs at an appropriate rate you will look huge at a relatively low bf%...

[bodymaestro]

For 7 years you could have done a lot more, great physique regardless but if your stats in your body space are accurate you have 0 thickness and your lifts should be much better than they are. No hate but you should bulk up a bit to put on some size. You've got good insertions and a bunch of potential so itd be great to see you utilize it.

Good feedback. I haven't really tried to increase my main lifts until recently so thats probably one big reason why my weight has hovered in same category for years and I haven't put much thickness. I'm bit of a hardgainer so changing to Paleo diet and CrossFit is a big challenge in terms of gaining weight. I dropped 3-4% bodyfat through both, though. Will be interesting to see how things go from here with new training regime.

My lifts are: Deadlift 1.7 x bodyweight Squat 1.3 x bodyweight bench press 1.3 x bodyweight

As for program, I did two one-year periodization (beginner and advanced) programs and then just did my own programs for the last four years. In last seven years I had one break for three months, otherwise 3-5 sessions a week. Now I'm trying to get in about 7-9 sessions a week.

[dmowski333]

You should be on the cover on Men's Health.

[bggreat]

For 7 years you could have done a lot more, great physique regardless but if your stats in your body space are accurate you have 0 thickness and your lifts should be much better than they are. No hate but you should bulk up a bit to put on some size. You've got good insertions and a bunch of potential so itd be great to see you utilize it.

HATER, i bet this man gets a TON of bitches.

[Dicedbrah]

shred bra shred, Jump on a bike (test,prop or tren) ull be a ****ing beast . CHECK out joseph rachich similar to ur physiue but his juicing .

[misscupcake]

You're body looks AMAZING! Keep up the hard work!

[biggerthanlavar]

How often do you do CF metcons? I love CF but I realize it has it's limitations and depending on your goals, it could do more harm than good. My suggestion would be to keep the metcons short and sweet (no more than 10 min) and 3-4 times a week. Ideally you could do them on a different day than your lifting, or immediately after.

Squat twice a week, deadlift once a week, and increase cals in the form of complex carbs (something like sweet potatoes) and hell, drink milk post-workout (along w/ your usual PWO goodies). Essentially, I'm suggesting programming like Crossfitfootball.

[bodymaestro]

How often do you do CF metcons? I love CF but I realize it has it's limitations and depending on your goals, it could do more harm than good. My suggestion would be to keep the metcons short and sweet (no more than 10 min) and 3-4 times a week. Ideally you could do them on a different day than your lifting, or immediately after.

Squat twice a week, deadlift once a week, and increase cals in the form of complex carbs (something like sweet potatoes) and hell, drink milk post-workout (along w/ your usual PWO goodies). Essentially, I'm suggesting programming like Crossfitfootball.

I'm doing metcons 3-4 times a week. Ideally I'd do metcon in a morning and strength or hypertrophy session at evening. If I don't have time I'll just do both with metcon being my "warmup" and try to rest 15min or so in between. It's pretty tough though to do them in a row and goes against "no hard cardio before lifting" bodybuilding principle. Yeah, I looked at CF Football and picked some ideas there. I try to keep the bodybuilding sessions low rep strength gain range and really focused on one body area. It should also work on hypertrophy.

I noticed those double sessions really jack up my appetite. I can't stop eating afterwards...

[doomz123]

Nice ripped physique bro keep on the good work

[SarahMendoza]

nice