Question

[bvanderwerff]

I'm going to Australia in 3 months.... this is what I look like now



I want to know if I should bulk for a couple of months then lean out when I get there; or if I should maintain my cut/maintenance....

I'm currently eating 3200 kcals a day, 6'1 168 lbs


does anyone know my bf%?



http://i11.photobucket.com/albums/a176/bvanderwerff/IMG_0068.jpg
http://i11.photobucket.com/albums/a176/bvanderwerff/IMG_0061.jpg
http://i11.photobucket.com/albums/a176/bvanderwerff/IMG_0050.jpg
http://i11.photobucket.com/albums/a176/bvanderwerff/IMG_0032.jpg
http://i11.photobucket.com/albums/a176/bvanderwerff/1921466.jpg

[D9S0M]

Bulk

[bvanderwerff]

hah, thought so... I was anorexic for a while... went from 210 - 150... then bulked up to 175, now down to 168



any estimate on bf%?


how long should I bulk?


I work out 5 days a week, each body part once/wk

[IBdmfkr]

You need to consume more calories.

[bvanderwerff]

yeah? I've been thinking about it hard for the past couple of days... think I'm gonna bring it up to 3800.... I'm not a hardgainer... so I do have to watch the cals closely

[IBdmfkr]

Up your protein to raise your calorie count. More unsat fats might help also. 600 Calories should be easy. How's your diet?

[bvanderwerff]

lol, 400 g protein, 50 g fat, 200 carbs


between 8 meals

[IBdmfkr]

How much of that protein is from Supps and from solid foods? Might be the problem? I'd up your fats to 60-80g and up your carbs to 300 btw.

[bvanderwerff]

only 100 g protein from whey

60 before bed, and 40 after work out

[IBdmfkr]

Ok well the only thing left is quite simple, you must consume more calories. Your body is obviously burning off what you have or since you have lost weight burning in excess to what you are consuming. Eat more. Your a skinny bastard, don't be affraid to put on weight.

[chest6]

damn man pull your pants up..def bulking time for you

[GunTotingHipGangster]

I want to know if I should bulk for a couple of months then lean out when I get there; or if I should maintain my cut/maintenance....

whats your workout look like? definatly bulk, hit the weights hard and please stay away from any gear

[mg316]

bulk up, lift heavy with low reps

[MuckDog]

dude - eat - a lot

and by some suspenders

you'll be fine

[MuckDog]

damn man - i just looked at that one pic again where your wearing that pink shirt and if your pants fall down another inch your vagina is going to pop out

[fully_paully]

damn man - i just looked at that one pic again where your wearing that pink shirt and if your pants fall down another inch your vagina is going to pop out

lol lol lol lol sorry but i think thats pretty damn funny haha

and yeahh bulk up

[bvanderwerff]

damn man - i just looked at that one pic again where your wearing that pink shirt and if your pants fall down another inch your vagina is going to pop out


LMAO, whatever man :P

anyways, thanks for the advice guys; I'm definately gonna bulk for the 2-3 months... just don't wanna put on too much fat... ahh well... gotta do what you gotta do


My workout split is

Monday : Chest/Abs

flat bench 4 sets
inc bench 3 sets
dec flies 3 sets
inc flies 3 sets
dips to fail 2 sets


Tuesday: Back/Traps

wide grip pulldown 4 sets
close grip low row 3 sets
close grip pulldown 2 sets
t-bar row 3 sets
Deadlifts 3 sets
shrugs 3 sets


Wednesday : OFF


Thursday : Shoulders/Abs/Traps

shoulder press 4 sets
front raises 3 sets
side raises 3 sets
reverse fly 4 sets
Upright rows 2 sets to fail


Friday : Arms

Inc Alter. DB Curls
SSet. w. 4 sets
overhead DB Ext.

Barbell Curls
SSet. w. 3 sets
tri. cable pressdowns

preacher curl
SSet. w. 3 sets
skull-crushers


Saturday : Legs/Abs

Hack Squats 4 sets
Leg Presses 3 sets
Leg Extensions 3 sets
Lying Leg Curl 3 sets
Calf Raises 4 sets

[MuckDog]

obviously im just messin with you....u have the potential to get cut up nicely - which is something i wish i had. just eat properly and work that upper body and u will be set!

[IBdmfkr]

You need more off days.

[Lavinco]

hey no more starving yourself. This isn't Ethiopia or Hollywood here so stop trying to look like one of those kids on Save the Children or paris hilton. Time for a bulking cycle for sure. I am guessing you are around 4% bf. don't be afraid to hit up to 12-14% when bulking. You will not have to starve yourself to death during a cutting cycle either. Read the "Diet Questions" and "Workout Questions" sections and stick around for your own questions and you'll be fine.

[SnaX]

Damn he NEEDS to work out!
He has god potential though! :)

[SnaX]

I meant GOOD potential.. hehe..

+1 post for SnaX :wg:

[IBdmfkr]

I am guessing you are around 4% bf.

Not quite, have you ever seen 4% BF. I'd say more like 8-10.

Btw, franco in my avatar is around 4% just for an example.

[Joppe]

Uuhhh sorry man but ju really have do put som weight on there! the bf on a well trained person is 15-20% bf! I thought that i was skinny when i started but man you look sick!

but if you start to work har you will get results! but don't expect it to fast!

[bvanderwerff]

hah, i work hard... I just over do my cuts....

I was up to 15% bf and 14 inch arms (from my 11 inches of DEATH when I started... lol)


then I cut... and cut.... and now I'm down to 13"

[testosterona]

why do you keep cutting damnit?!?! quit that shit! time too bulk up dude. who wants too stay at 10% all the time anyways? not me. i'm at 16% right now and loving it. yes, and seriously pull up your pants and buckle your belt. this is not a gay forum bro, and all the girl members are takin by ME, IBDMFKR, and PINNACLE....sorry! i would guess your bf is around 10%. good luck and eat more food, plain and simple.

btw, are you inquiring about a cycle?

[IBdmfkr]

why do you keep cutting damnit?!?! quit that shit! time too bulk up dude. who wants too stay at 10% all the time anyways? not me. i'm at 16% right now and loving it. yes, and seriously pull up your pants and buckle your belt. this is not a gay forum bro, and all the girl members are takin by ME, IBDMFKR, and PINNACLE....sorry! i would guess your bf is around 10%. good luck and eat more food, plain and simple.

btw, are you inquiring about a cycle?

:lol:

Have to admit, those are some gay photos.

[BigMatt]

damn man - i just looked at that one pic again where your wearing that pink shirt and if your pants fall down another inch your vagina is going to pop out


LMAO