critique me

[boDAWG]

ok guys so about two weeks ago here is where i was:

6'1'' 216lbs about 18%bf (cleaned out my diet, about 2000cal a day of clean nice foods)
exercise - runnnin 2 miles on an empty stomach in the morning EVERY DAY, 4 miles afternoon every other day so, every other day i run 6 miles and other days i run 2

been doing this for 3 weeks now (third week ends on thursday may 3rd, 07)

my stats as of today - april 29th 07, im still 6'1'' haha but i weigh 207lbs, dont know my body fat wont measure it probably till im done with week 4

here are some pics BEFORE i started all of this

http://i104.photobucket.com/albums/m182/boyan1988/DSC03719.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03718.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03714.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03712.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03707.jpg

[boDAWG]

now here are some pics NOW april 29th of 07, wei***ng 207lbs

http://i104.photobucket.com/albums/m182/boyan1988/DSC03962.jpg

http://i104.photobucket.com/albums/m182/boyan1988/DSC03951.jpg

http://i104.photobucket.com/albums/m182/boyan1988/DSC03950.jpg

http://i104.photobucket.com/albums/m182/boyan1988/DSC03949.jpg

http://i104.photobucket.com/albums/m182/boyan1988/DSC03944.jpg


let me know if you guys can see any progress, i will be doing this probably for another two months or so, so i will keep you all posted with pics and stats

[boDAWG]

and some more pics

http://i104.photobucket.com/albums/m182/boyan1988/DSC03963.jpg

http://i104.photobucket.com/albums/m182/boyan1988/DSC03948.jpg

[boDAWG]

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[boDAWG]

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[boDAWG]

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[Lexed]

gotta work those abs out boy

[MuscleHead320lb]

looking good, keep up the hard work.

[juice4life]

Look good, keep up the hard work.

You don't really look 207 on that frame. More like 185-190. Maybe that's just me.

[Haro3]

Look good, keep up the hard work.

You don't really look 207 on that frame. More like 185-190. Maybe that's just me.
man 207 seems high but everyones different. i didnt read but were u cycling?

[boDAWG]

man 207 seems high but everyones different. i didnt read but were u cycling?

i got pretty strong legs, and i know i dont look 207 everyone i ask says ummmm 190ish but the scale at 24hour fitness says 207 and the one at my hosue says 207

[boDAWG]

man 207 seems high but everyones different. i didnt read but were u cycling?


nope no cycling, i was 155 in high school and now like 2 years since i graduated im 207 all natural

[Ajc330]

big improvement nice work

[thetank]

big improvement nice work
ditto, keep it up man

[boDAWG]

hey i just wanted to thank all of you for takin your time to critique me, when i hear that im making progress from other people thats what keeps me going that extra mile when i run, thanks guys

[therecanonlybe1]

as long as your movin forward and not backwards...

[AandF6969]

ok guys so about two weeks ago here is where i was:

6'1'' 216lbs about 18%bf (cleaned out my diet, about 2000cal a day of clean nice foods)
exercise - runnnin 2 miles on an empty stomach in the morning EVERY DAY, 4 miles afternoon every other day so, every other day i run 6 miles and other days i run 2

been doing this for 3 weeks now (third week ends on thursday may 3rd, 07)

my stats as of today - april 29th 07, im still 6'1'' haha but i weigh 207lbs, dont know my body fat wont measure it probably till im done with week 4


2000 cal/day isn't very much at all.. you might be going too low and slowing your metabolism down. What is your macronutrient breakdown like?

Also, "running" that much can be extremely catabolic. If your heart rate gets too high, especially on an empty stomach, you can start burning muscle for energy. At your age, your heart rate should be around 130-150 for 30-45 minutes for optimal fat loss. Distance does not matter, only heart rate and duration. I understand you weigh less, but I think you're probably losing muscle as well as fat... which means you'll be the same "shape", just smaller. The trick is to maintain as much muscle as possible, while just stripping fat off.

If I were you, I'd concentrate on lifting, and not so much on running. You're running your muscle away, and I think your calories are probably too low for muscle maintenance. You should probably post your diet and workout in the appropriate forums for critique.

[perfectbeast2001]

Need to work on heavy compound lifting in the 6-12 rep range to build mass, Squats,deads,bench. You need a good base BEFORE you use AS.

[boDAWG]

Need to work on heavy compound lifting in the 6-12 rep range to build mass, Squats,deads,bench. You need a good base BEFORE you use AS.


hey im only 19, im not even planning on using gear yet, ive got plenty of time and i know i can grow much bigger just naturally

[boDAWG]

2000 cal/day isn't very much at all.. you might be going too low and slowing your metabolism down. What is your macronutrient breakdown like?

Also, "running" that much can be extremely catabolic. If your heart rate gets too high, especially on an empty stomach, you can start burning muscle for energy. At your age, your heart rate should be around 130-150 for 30-45 minutes for optimal fat loss. Distance does not matter, only heart rate and duration. I understand you weigh less, but I think you're probably losing muscle as well as fat... which means you'll be the same "shape", just smaller. The trick is to maintain as much muscle as possible, while just stripping fat off.

If I were you, I'd concentrate on lifting, and not so much on running. You're running your muscle away, and I think your calories are probably too low for muscle maintenance. You should probably post your diet and workout in the appropriate forums for critique.



well my BMR and RMR is 3370cal and RMR is 3133, so i cut the cals down by about a 1000 a day, but what i forgot is that i burn off about 700 while running, so im cutting it down by about 1700 oh crap

[AandF6969]

I'd be cutting out the running if I were you.. especially if you're at all concerned with muscle maintenance.

[boDAWG]

I'd be cutting out the running if I were you.. especially if you're at all concerned with muscle maintenance.


if i cut out the running how am i suppose to drop fat?

[AandF6969]

if i cut out the running how am i suppose to drop fat?

Do "cardio" instead of running. Control your heart rate in the proper range (130-150) for an extended period of time like 30-45 minutes instead of "running". As stated before, running causes your heart rate to get too high and your body can start using muscle tissues for energy. Especially if you're running 6 miles per day. You don't see too many long distance runners that don't look like holocaust victims do you?

I like putting the treadmill up on an incline about 5 degrees and going at 4.2 mph... puts my heart rate at the perfect spot, and its easy. Just a fast paced walk, right in the fat burning zone.

Here's pictures of me from last year. I did not run 10 feet, just did cardio 4-5 days per week in the AM.
http://forums.steroid.com/attachment.php?attachmentid=80994&stc=1&d=1178177969

[Doc M]

hey im only 19, im not even planning on using gear yet, ive got plenty of time and i know i can grow much bigger just naturally

That's the perfect mentality! No hurry to use anything!!

Doc M

[boDAWG]

Do "cardio" instead of running. Control your heart rate in the proper range (130-150) for an extended period of time like 30-45 minutes instead of "running". As stated before, running causes your heart rate to get too high and your body can start using muscle tissues for energy. Especially if you're running 6 miles per day. You don't see too many long distance runners that don't look like holocaust victims do you?

I like putting the treadmill up on an incline about 5 degrees and going at 4.2 mph... puts my heart rate at the perfect spot, and its easy. Just a fast paced walk, right in the fat burning zone.

Here's pictures of me from last year. I did not run 10 feet, just did cardio 4-5 days per week in the AM.
http://forums.steroid.com/attachment.php?attachmentid=80994&stc=1&d=1178177969



ooooooo, ok i see, thanks a lot for your advice, i have a question though, im usually doing cardio outside and not at a gym any way to track my heart rate while not at the gym?

[AandF6969]

If you have a watch, you can take your pulse at the carotid artery (in your neck) for 10 seconds, multiply by 6, and viola!

[boDAWG]

very true, is about 60-70% of my Max HR a perfect fat burning zone?

[AandF6969]

very true, is about 60-70% of my Max HR a perfect fat burning zone?

I usually tell my clients 60-75% but yeah anywhere in that range. I wouldn't go over 80%.

[crazyhorse666]

Very good progress. If you realy want to get huge you got to learn how to eat. and eat lots. keep up the good work.

[boDAWG]

I usually tell my clients 60-75% but yeah anywhere in that range. I wouldn't go over 80%.

ok cool well i decreased the speed of running, now im joggig and find it to be great and it stays in a good heart rate zone, BUT it takes me a shile to start sweating

[boDAWG]

I usually tell my clients 60-75% but yeah anywhere in that range. I wouldn't go over 80%.


you know what scares me kinda though, its the fact that my resting heart rate when im oding nothin but sitting is like 54 beats per minute

[AandF6969]

it takes me a shile to start sweating

Thats a common mistake a lot of people make... they think that the effectiveness of their workout is in direct correlation to how much they sweat. My GF was talking about how she was running outside sweating a lot and how she was getting "such a great workout"... I told her it makes no difference, and she'd actually be burning more calories if she was running when it was cold out. How bout that..

[boDAWG]

Thats a common mistake a lot of people make... they think that the effectiveness of their workout is in direct correlation to how much they sweat. My GF was talking about how she was running outside sweating a lot and how she was getting "such a great workout"... I told her it makes no difference, and she'd actually be burning more calories if she was running when it was cold out. How bout that..

ok bro, so i ran today keeping my heart rate between 135 and 156 and didnt sweat at all, and didnt get all that tired but came home and i was like let me see how much water weight i lost and i weight in 2lbs lighter than before the run, so whats that loss all about??? i mean i didnt sweat, and i didnt use the restroom so i dont get it

[boDAWG]

new pics TAKEN MAY 08 2007 LET ME KNOW WHAT YOU GUYS THINK

http://i104.photobucket.com/albums/m182/boyan1988/DSC04005.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC04001.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03999.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03998.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03997-1.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03997.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03993.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03996.jpg
http://i104.photobucket.com/albums/m182/boyan1988/DSC03991.jpg

[boDAWG]

some more new pics

http://i104.photobucket.com/albums/m182/boyan1988/DSC03990.jpg


http://i104.photobucket.com/albums/m182/boyan1988/DSC03986.jpg


http://i104.photobucket.com/albums/m182/boyan1988/DSC03984.jpg



http://i104.photobucket.com/albums/m182/boyan1988/DSC03981.jpg



http://i104.photobucket.com/albums/m182/boyan1988/DSC03980.jpg

[boDAWG]

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[loadedgunz]

looks like the abs are starting to show a little. keep it up. how's that diet going?

[number twelve]

abs are def improving, but i think your upper body is lacking a bit. are you doing a lot of compound movements?

[Valac]

your abs are coming out more but i think because of the excessive runnin and exercising you have lost size from your upper body, like Aand said do some walkin in the mornin or empty stomach, and to continue Beast mentioned to do compound liftin which will help you maintain your muscle whilst cutting. goodluck

[muscle_20]

you have an above average body for a guy now you have to choose if you want to become a bb or what your goals are but as far as women go drop 10lb more and you will be more attractive to most women than all the other guys here i think some guys are in the wrong idea that big muscles attract women and yes they do but if i was trying to look good for women i would look a lot more like you than i do now.

if you wana bb just increase your cals 3-500 cals over maintance each day from clean foods and it will slowly come

[boDAWG]

you have an above average body for a guy now you have to choose if you want to become a bb or what your goals are but as far as women go drop 10lb more and you will be more attractive to most women than all the other guys here i think some guys are in the wrong idea that big muscles attract women and yes they do but if i was trying to look good for women i would look a lot more like you than i do now.

if you wana bb just increase your cals 3-500 cals over maintance each day from clean foods and it will slowly come

definitely not trying to BB, i wanna slim down and then put on some muscle nothing too much though

[SF7thGrp]

looking alot better

[whynot960]

Are the dates and weights below the pics accurate? By the way you look great just wondered cause the the amount of weight gain and loss in a short period of time

[boDAWG]

Are the dates and weights below the pics accurate? By the way you look great just wondered cause the the amount of weight gain and loss in a short period of time



dates are all accurate

[Saunacrank]

AandF6969....
how did u gain 24 pounds in 4 days....

[boDAWG]

AandF6969....
how did u gain 24 pounds in 4 days....


huh???

[boDAWG]

AandF6969....
how did u gain 24 pounds in 4 days....

ohhhhh haahhaahhaaha i just saw that im pretty sure he screwed up unless he put sand in his boxers and shoes and ate like a pig and adjusted the scale +9lbs

[AandF6969]

ohhhhh haahhaahhaaha i just saw that im pretty sure he screwed up unless he put sand in his boxers and shoes and ate like a pig and adjusted the scale +9lbs

Nope, dates and numbers are correct.

168 lbs was day of contest.. after taking diuretics, cutting water for 24 hours, and sitting in the sauna. Afterwards, I ate pretty much everything in site.. pizza, candy, etc. A TON of that weight was water that went away within the week after because I was so ***leted. The rest was carbs in my muscles as glycogen, and food in my system.

[AandF6969]

you have an above average body for a guy now you have to choose if you want to become a bb or what your goals are but as far as women go drop 10lb more and you will be more attractive to most women than all the other guys here i think some guys are in the wrong idea that big muscles attract women

Trust me.. women like being drilled by a muscular guy. I get 10x more attention than I did when I was small.