Pictures of my back .. looking for suggestions

[jeepers]

Not a body builder ,, more a athletic build (baseball) ,, well I used to play but now I coach. not running gear right now.. mid way thru PCT. weight at 195lbs AGE...gulp... almost 38 (holy shit)

I don't have any before shots but take a look...


Not flexed.. just arms behind head.



Got some handles I know that already

[jeepers]

more...

[stpete]

Second pic is better as far as your back goes. Doesn't help your arms though.

[jeepers]

Second pic is better as far as your back goes. Doesn't help your arms though.

Bro I know it .. my arms refuse to grow... subborn POS that they are right about now

[xavier_888888]

Defenitely need more work on lowering BF bro.

[jeepers]

lower BF. yea I know. Again man I'm 38 years old. I eat clean. chicken,tuna,brown rice, pro shakes, veggies, do cardio for 15 minutes M thru Fri as well as lift those days as well. It doesn't wantto come off.

[jeepers]

Are you thinking bump the cardio to 30 to 40 minute M - F limit the lifting keep the diet in check ? I dunno man

[ghettoboyd]

try mixing it up for a few weeks.instead of straight sets for one or two bodyparts try full body workouts. when im cutting i do circut training but keep it heavy with 30 sec breaks between sets. keep the intensity level high,and you will already be in the fat burning zone before you even hit the cardio.also try cutting your calories a bit and see if that helps. im 36 so i know how you feel. we have to work twice as hard as we used to,to maintain ourselves.

[FireGuy]

Stop using your age as an excuse, the guy that one the overall at the North American last weekend was also the winner of the Over 40 Class. 38 is young in this sport. (yes, I am older than you too by the way).

That said, it will be hard to critique until you get your body fat lower, 15 minutes is not nearly enough cardio to do that. It looks to me like your shoulders, especially the posterior heads need some work.

Good luck.

[Jfew44]

Back is lookin pretty good. Maybe its the angle, but your tris look pretty dang small in comparison. I'd focus on that and lowering your bf%. You'd be amazed at how much better your back will look.

[jeepers]

lower BF. yea I know. Again man I'm 38 years old. I eat clean. chicken,tuna,brown rice, pro shakes, veggies, do cardio for 15 minutes M thru Fri as well as lift those days as well. It doesn't wantto come off.

food is usually like this.

6am 4 whole eggs

8am 1/2 cut whole oats

10am large chicken breast/1/2 cup brown rice

11:00 WORK OUT

12:30 post work out shake (200 cal , 52 pro)

1:30 chicken breast / tin of tuna / handfull of almonds

3:00 tin tuna, handful of mini carrots

5:00 reasonable dinner with family (steak, potatoes, veggies)

8:00 tin tuna of pro shake (1 scoop)


latly I get hungry again around 10pm.... I try man.. I try. Weekends are a bit more difficult to stay on track with kids , sporting events and what not though.

[jeepers]

thank you all for the constructive comments.

[FireGuy]

I know it might seem counterproductive since you are trying to lose weight, but you need MORE food.

[jeepers]

I know it might seem counterproductive since you are trying to lose weight, but you need MORE food.

even off cycle? Explain.

[jeepers]

bump for diet advise.

[BG]

You need to eat more meals everyday. Small protien packed with most carbs before noon. By eating throughout the day it keeps your body from storing BF. If you only eat a few times a day your body with covert your empty carbs into fat to store to avoid starvation. Your body is very smart, it takes precautions in order to survive. Plus the less you eat the slower your metabolism will be so you wont burn fat very well (hence 15 min of cardio not doing shit). Now once your metabolism speeds up, you will know this because your hungry every 2 hrs, you can cut size of meals and carbs to lose bf.

Good luck, BTW Im 34, dont let yourself get old, stay fit, stay young.

[jeepers]

You need to eat more meals everyday. Small protien packed with most carbs before noon. By eating throughout the day it keeps your body from storing BF. If you only eat a few times a day your body with covert your empty carbs into fat to store to avoid starvation. Your body is very smart, it takes precautions in order to survive. Plus the less you eat the slower your metabolism will be so you wont burn fat very well (hence 15 min of cardio not doing shit). Now once your metabolism speeds up, you will know this because your hungry every 2 hrs, you can cut size of meals and carbs to lose bf.

Good luck, BTW Im 34, dont let yourself get old, stay fit, stay young.

I hit up Phate for some diet help. Here's what I ate today. 6am = 6 eggs (2 yokes). 8am 1/2 cup of oats and a protien shake. my 10 oclock feeding is coming up which will prolly be a tin of tuna.

How much cardio do you suggest ? I only have 1 hr. a day to train Mon thru Fri. so the split of cardio to lifting gets hurt

[jeepers]

heres my back on 7/9/2008

see any improvements ?

before (7-9)


new back as of this week



more muscle of just freaking fat?

[BG]

That diet sounds good, as far as cardio, I would train more, just life hard and fast with out long break you'll burn bf that way. Your only training for a hour so go real hard. Cant tell with the pics.

[Reed]

Yeah try kicking up the intensity during the workouts maybe change your routine around if your not seeing results. What is the workout routine as well.

[jeepers]

The routine... I mix up a bit but I always do the cardio portion 1st.
This is the usual week though:

Monday: Chest and Tris
Tues: Back and Bi's
Weds: Shoulders and legs
Thurs: Chest Tris
Friday: Back Bis

I throw ab work into the mix 3 times a week as well.

[Reed]

Well I can tell its the routine thats hurting your gains

Your legs only once a week with everything twice a week plus your indirectly hitting your tri's on your shoulder day before you hit them the next day. Thats one reason why you arms are not growing.
What kinda leg work are you doing, I could never hit my shoulder's and legs on the same day because it would take too long. Shoulders take a while due to the fact you need to hit the three heads and also hitting the traps if you do it on shoulder day then doing legs?? No way that could be productive for me.

If you want to hit everything twice a week go with a push/pull routine
Day 1: Back/Bi
Day 2: Chest/Shoulders/Tri
Day 3: Legs (doing legs properly will cause your upper body to grow)
Day 4: off and implement an extra day off if you get run down after a while, listen to your body
Repeat
Or.. I've had great success with this routine and its what Arnold use to do but the new generations think its too much, whatever....
Day 1: Chest/Back
Day 2: Legs
Day 3: Shoulders/Arms
Day 4: off again listen to your body and if you need an extra day off take it.
Repeat
Or if you have to do M-F try this, you gonna back off twice a week and focus on intensity. I use to do this when I started but remember your body doesn't operate on a Mon-Fri schedule only what you put in it (diet) and the amount of rest between workouts
Monday: Back
Tuesday: Chest
Wed: Legs
Thur: Shoulders
Fri: Arms


These are just a few routines that are probably more helpful than the routine you got, look threw the pages of bb.com because there are so many good routines out there and more importantly what it comes down to is that you have to find what works best for you. Some people would not respond with the same routine I have success with. The best way is a trial and error process with workout routines. Be patient because you still have plenty of good years left. Good luck

[Reed]

With the cardio as stated before up the time you are doing. 45 minutes

Also with doing the cardio before weight training is a little outdated and people who want to maximize muscle mass while losing fat should lift first then do cardio afterward. And looking at you pics thats seems to be your aim. You look good bro! Now don't get me wrong before is not wrong but it could serve better for you to do it after the weights. Doing cardio before can decrease your energy levels and you will not be able to lift as heavy as you would if you began with the weights first. Doing bench and squats with fatigued calves and triceps can be difficult. Weight training first increases hormones that speed fat use (growth hormone, epinephrine and norepinephrine).

Muscles use glycogen (stored carbohydrate) for fuel. Also the body uses mainly carbohydrates when exercise intensity increases above 65 percent of maximum effort. Fat use increases when carbohydrate availability decreases. Training with weights first increases overall fat use. But at the same time there are no studies that show that people who use this sequence lose more weight or fat after weeks and months of training. So basically what I think is just chose for yourself but I think you'd benefit more with saving your energy levels for heavy lifting then do your cardio, thats just MHO

[jeepers]

With the cardio as stated before up the time you are doing. 45 minutes

Also with doing the cardio before weight training is a little outdated and people who want to maximize muscle mass while losing fat should lift first then do cardio afterward. And looking at you pics thats seems to be your aim. You look good bro! Now don't get me wrong before is not wrong but it could serve better for you to do it after the weights. Doing cardio before can decrease your energy levels and you will not be able to lift as heavy as you would if you began with the weights first. Doing bench and squats with fatigued calves and triceps can be difficult. Weight training first increases hormones that speed fat use (growth hormone, epinephrine and norepinephrine).

Muscles use glycogen (stored carbohydrate) for fuel. Also the body uses mainly carbohydrates when exercise intensity increases above 65 percent of maximum effort. Fat use increases when carbohydrate availability decreases. Training with weights first increases overall fat use. But at the same time there are no studies that show that people who use this sequence lose more weight or fat after weeks and months of training. So basically what I think is just chose for yourself but I think you'd benefit more with saving your energy levels for heavy lifting then do your cardio, thats just MHO

noted: Thanks...

[Reed]

Good luck buddy. Keep up the good work!!

[jeepers]

Good luck buddy. Keep up the good work!!

I may have to split cardo into 2 times a day... 20 minutes at the Gym(at work) and 30 minutes brisk walk with the wife in the PM.

any other photos people would like to see that would help with my assesment ?

[Reed]

Legs probably. Those are the ones most people lack. And if they are lacking squats squats squats oh and did I mention squats and some heavy leg presses, lunges,hack squats, don't rely on the leg extensions because they won't build mass.

Hams: Stiff leg deadlifts should be your primary exercise for those hamstrings

[jeepers]

alright.

45 solid mins of cardio today and a blasted back in 20 minutes . very intense with 15 secs of rest between sets... holy crap.

ANd as requested a shot of my legs.

[paulzane]

Shouldn't that piccy be in the Cameltoe thread or should we start up a "lunchpack" thread?

[jeepers]

Got my body fat taken at the workput place at my office today.. Cardiac Rehab folks used the stand on the metal plates think on the head impedence thing with me noted as an Althletic build weight 192.2lbs. BF % 13.1

Thoughts???

[bodybldr]

those types of measuring devices aren't very accurate...hard to say though, without seeing your abs.