Critique

[youngbuck1001]

I am 6'0 ft., 180 lbs., 6-7% bf., and 24 yrs. old. I was wondering if anyone could give some any constructive critisms? I workout five days week.
20 minute cardio before all exercises
MON Chest and Triceps(abs)
TUES Back and Biceps
WED Shoulders, Forearms, and Legs (abs)
THURS Chest and Triceps
FRI Back and Biceps(abs)

I eat really healthy and intake 200 grams of protein a day.
I want to get bigger (especially my chest)lol
but I want to stay lean at the sametime,any advice?

Thanks guys

[BG]

Your not 6-7% BF

[youngbuck1001]

Maybe the person screwed up then
what do u think I am?

[Juicy Sauce]

hey bro. from the pics you look good. u did well for yourself considering that your workout schedule sucks. try only working 1 body part per week. not chest 2 times in the same week. thats crazy bro. why not give this a try

mon- chest, tris
tues- back, bis
wed- off
thurs- legs
fri- shoulders, traps

i think u will gain more muscle this way.

[Auto54]

Abuse reported

[youngbuck1001]

thanks,
I will give that a try, any cardio? how many times should i do abs a week?
I really appreciate the reply

[IBdmfkr]

lol, he isn't 20% but deff not 6-7 either. Probably 12-15range. Agree with Juicy you need more off days and more than likely you need to eat more calories. Post up a normal days diet for us so we can help critique. Btw 200grams of protein/day isn't gonna cut it if you wanna get BIG.

Also, post up some leg pics. Looks like your hiding those little thing underneath your oversized shorts. Hitting legs alone will put on a good 10-15lbs easy.

[usamm]

id say 15% bodyfat. lol

[Juddman]

bro he isnt 3-4 times 6 or 7% BF if thats what you meant...no way

looking pretty good man. i would recommend dropping the 5 day straight routine if youre looking to put on some good muscle mass. i would do something more like 2 days on, 1 day off weights. maybe a day with active rest in the middle, doing cardio and abs maybe.

also, i would do everything equally a week...i mean dont do chest 2x in 4 days, but only legs 1x in 7 days. i would do everything either once or twice a week....at your level i would recommend once for now, you will gain much more effectively.

as for your diet, you should post up what you normally eat in the diet forum and someone can help you with that if you like.

welcome to the board

About 3-4 times that.

[Juddman]

you emphasize you wanted more mass on your chest..its likely you arent seeing the results you want because you are overtraining it...you have it on monday and thursday..not even time to rest IMO

[youngbuck1001]

I really don't have a set diet. I just try to eat healthy. Mostly I consume 2 eggs in the morning with a bowl of oatmeal and 55 gram protein shake.
Lunch:Chicken Salad Sandwich and Baked Potato, sometimes soup and another shake
afternoon: A bowl of rice with a shake.
Dinner:Chicken or Steak with a baked potato and a salad
If I eat more calories to get Big, is it still possible for me to stay lean?

[Juddman]

best thing to do if you want to lean down and put on muscle at a steady rate is to eat smaller meals throughout the day instead of a few bigger ones...you have the idea with your layout, but i would be eating more solid food and less shakes. i only drink a shake right after my workout personally....i eat about 6 to 8 smaller meals throughout the day.

here is a link to the diet forum...tons of info on diet in there.
http://forums.steroid.com/forumdisplay.php?f=6

I really don't have a set diet. I just try to eat healthy. Mostly I consume 2 eggs in the morning with a bowl of oatmeal and 55 gram protein shake.
Lunch:Chicken Salad Sandwich and Baked Potato, sometimes soup and another shake
afternoon: A bowl of rice with a shake.
Dinner:Chicken or Steak with a baked potato and a salad
If I eat more calories to get Big, is it still possible for me to stay lean?

[Almost There]

hey bro. from the pics you look good. u did well for yourself considering that your workout schedule sucks. try only working 1 body part per week. not chest 2 times in the same week. thats crazy bro. why not give this a try

mon- chest, tris
tues- back, bis
wed- off
thurs- legs
fri- shoulders, traps

i think u will gain more muscle this way.

Personally, i dont think this routine works. thats my opinion though. Reason being, i think chest and tris and back and bis should be separated. Tris are worked when chest is worked(push), and bis are worked when back is worked(pull).

[Juicy Sauce]

Personally, i dont think this routine works. thats my opinion though. Reason being, i think chest and tris and back and bis should be separated. Tris are worked when chest is worked(push), and bis are worked when back is worked(pull).

thats the point bro. after chest your tris are partialy worked... good time to finnish them.
it works for me. just trying to help. why dont u give a suggestion?

[IBdmfkr]

I use a similar routine to what Juicy suggested with great results.

Youngbuck, that bulking diet is WEAK to say the least. With your metabolism you should be able to consume over 4K calories (clean) and put on solid mass. Ofcourse you will put on a bit of fat but that is necessary if you want to grow. How much fat will be determined on how clean/dirty your bulking diet is. Deff. check out the diet forum as that will be what make or breaks you.

[Almost There]

thats the point bro. after chest your tris are partialy worked... good time to finnish them.
it works for me. just trying to help. why dont u give a suggestion?

not trying to say he shouldnt do it, i just try to split it up because I dont believe in "finishing" them off. Just personal preference

[youngbuck1001]

Thanks a lot guys,
lots of help