GREEN182's Current progress pix...BF%?

[green182]

21yrs young
6'0 ft 195lbs
Some oral cycle experience
Bf% ? You guys tell me...

3500 cals per today bulk diet (quite similar to the sample bulk diet in the diet section) supplemented with *****'s BCAA's Glutamine caffeine Whey B-complex

My goal is to weigh over 210 with a nice hard lean 10% bf. I am currently working as hard as I can on my arms but I cant seem to get them to grow... My calves just suck


Man, I took this today and felt great about the pic but I get on here and see all these guys jacked and I get discouraged yet motivated at the same time...

Please give me a bf% estimate and a firm critique!

[Dont wanna be old]

Good start friend . You have the average joe beat .

Might be 11.5 to 13.0 %

You could be overtraining .
Post your routine / split .

[Okinawa_Power]

You have a great base to work with. Do not get discouraged. Just keep eating and lifting those weights.

[green182]

Mon- Chest- db incline, hammer incline, db flat bench, cables or machine flyes
Tues- Legs- squat, rom dead lifts, leg curl/extension
Wed- Back- pull ups, wide grip pull down, lat pull machine, t-bar rows
Thurs- Arms- concentration curls, ez bar curls, one arm cable curls, tri pull down, skull crushers, tricep kickback
Fri- Shoulders- lateral raises, front raises, behind head smith mchn military press, reverse flyes, shrugs superset bar/db

12-15 sets for the big body parts 6-9 for the small body parts

Currently no cardio...

[Okinawa_Power]

Mon- Chest- db incline, hammer incline, db flat bench, cables or machine flyes(Get rid of the cables and machine flys....Do either incline flys or flat flys
Tues- Legs- squat, rom dead lifts, leg curl/extension (Add leg presses to your leg work out.
Wed- Back- pull ups, wide grip pull down, lat pull machine, t-bar rows (Add bent over rows, and DB Row with T-Bar go close grip and alternate with Wide grip
Thurs- Arms- concentration curls, ez bar curls, one arm cable curls, tri pull down, skull crushers, tricep kickback (To many isolation exercises. Add some basic compound exercises for arms, once you get some size then move to the iso..
Fri- Shoulders- lateral raises, front raises, behind head smith mchn military press, reverse flyes, shrugs superset bar/db (Stop doing on smith machine, do them using regular bar and go to front not the rear. Do some DB Presses also to add mass. Again to may ISO and not enough Compound basic exercieses.

12-15 sets for the big body parts 6-9 for the small body parts

Currently no cardio...

Post your diet....Are you trying to bulk right now? Supplements you are taking? And you know one of your weaknesses and you did not even post what you are doing to bring them up!!!!!! CALVES.....

[green182]

BULK Diet:

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

12oz Can Tuna , 1 TblSpoon Flax Oil, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat


Meal 4: Pro/Fat

12oz Can of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO

2 Scoops Whey/ 2 Cups oates

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

Chicken Breast, .5 cup Brown Rice

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean meat, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


420pro/250carb/83fat. near 3500 calories

SUPPLEMENTS:
BCAA's, Glutamine, caffeine, Whey, B-complex, EFA's

I like to work on calves/Abs several times a week

For EXAMPLE:
MON- 3 sets Seated Calve raise. WED- 3 sets Standing Smith Mchn calve raises. FRI- 3 sets Leg press calves... I circuit train my abs 5 minutes with different exercises MON WED FRI.

[FireGuy]

BULK Diet:

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

12oz Can Tuna , 1 TblSpoon Flax Oil, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat


Meal 4: Pro/Fat

12oz Can of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO

2 Scoops Whey/ 2 Cups oates

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

Chicken Breast, .5 cup Brown Rice

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean meat, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


420pro/250carb/83fat. near 3500 calories

SUPPLEMENTS:
BCAA's, Glutamine, caffeine, Whey, B-complex, EFA's

I like to work on calves/Abs several times a week

For EXAMPLE:
MON- 3 sets Seated Calve raise. WED- 3 sets Standing Smith Mchn calve raises. FRI- 3 sets Leg press calves... I circuit train my abs 5 minutes with different exercises MON WED FRI.

I think your protein is too high and carbs too low for a bulking diet. Your ratio's are more inline with a cutting type diet. You could easily drop 400 protein calories and add in 400 from carbs and/or fats.

[green182]

So do you think 325/350/100 would be alright?

Which compund lifts should I work on for Bi/Tri size?

What do you think my BF% is fireguy?

Any other critique's on my physique, good and bad?

I'd like to throw in there that I am currently having 3-4 cheat meals per week. 2 or so on the weekend and maybe once or twice during the week. Mainly restaurant meals with my girl, no dessert.

[FireGuy]

You look in the low teens to me % wise. You have good leg development, it's actually ahead of your upper body which is good to see. Your avi pic looks much better than the one you attached. How far apart were they taken?

[green182]

My avi pic was taken April 5th. I was on a STRICT cutting diet, No salt, No dressing's/sauce's to any of my meals, all plain and bland foods all the time Period, No cheat meals etc. I was not doing much cardio either (maybe 30 min 3 times a week after weight training)

To give you an idea of where I was at when I took my avi pic, here is a post from about 3 weeks before my avi pic...

Hey guys!

Here are pictures of week one and pictures of week 5 (I took today)
Like always any comments/suggestions would be greatly appreciated.

Body Fat % ??
Weak Areas??
Strong Areas??

STATS
20 yrs
6'0 Ft
200 lbs

My Diet is as follows

9 AM 2000 MG Flax Oil Rolled Oates/Protein shake/.25 cup egg white
12 PM Meat* Whole grain rice, Protein Shake
3 PM Meat* Protein Shake
4 PM NO Explode
4:30 PM Train
6 PM Post Workout Amino Fuel, Protein Shake, Meat* Veggies
9 or 10 PM Protein Shake
11 or 12 PM Protein Shake
Sleep
3 AM Protein Shake, Whole Wheat toast with Simply Jiff PB


I fit 20 min of cardio in every other day

My not so detailed Work Out schedule is as follows
Day 1 Chest Bi Abs
Day 2 Back Traps
Day 3 Abs Lower Back
Day 4 Hams quads calves
Day 5 Tri's shoulders abs lower back
Day 6 Off
Day 7 Repeat day 1

MY Goal, like so many others this time of year, is to look good for the summer.
I feel like I lack in the arm/leg area but I am working on it and hope to improve soon.

I WILL KEEP POSTING EVERY OTHER WEEK!

My body responds VERY WELL to dieting and working out.
I remember eating quite a lot of brown rice and whole wheat bread back then and I was still shredding up...

Presently I have been more relaxed on my diet because I am not at the beach everyday. I feel like I should add in sum cardio even though I am bulking; I love doing cardio but I want to keep as much muscle as I can right now. Cardio meaning running, I HATE WALKING...

As for my legs, I love doing legs. They are the strongest part of my body; I can rep 315 20 times with a good spot. I feel like a monster when I'm doing squats.

Here is the same pose as the the attached pic



This is from the same day I took my avi pic back in early April 09.

[eutecticpoint]

A reasonable goal, and a good base, best of luck dude!

[xnotoriousx]

Damn bro nice wheels, looking in good shape already i'll be checking in to watch you grow... Make sure you go heavy and to failure on all your heavy compound movements is the best advice I can give.

[EZ E]

Did you just forget to mention your calf exercises on leg day or do you not do them?

[green182]

notorious, thanks for advice. For the past several weeks all I have been doing is isolation exercises; I am going to switch that up and really go heavy on the compound lifts. What does your arm work out look like? Bi tri and Forearm...

EZ E, I have just recently started prioritizing my calves into my workout. I get discouraged when I work them hard and see no progress. I plan on including a shot of my calves into next week's set of pictures so that I can better monitor their growth.

[EZ E]

Calves can be worked more frequently than your upper legs, I would hit them 2x/week.

[green182]

Thanks man I plan on hitting em three times a week btw

[xnotoriousx]

notorious, thanks for advice. For the past several weeks all I have been doing is isolation exercises; I am going to switch that up and really go heavy on the compound lifts. What does your arm work out look like? Bi tri and Forearm...

For the most part I like to work my bis after chest.

Also like to throw in a super set day about once or twice a month, superset with tris is what I like.

Like to do 8-10 sets for them

Exercises change from each workout to the next but the ones I like the best are

Standing BB Curls with a 4 second negative and 2 second positive.
Incline Bench DB Curls
Preacher Curls
Standing DB curls
Cable Curls
Chins ups using only the upper half range of motion



For tris I like to work them after back, the ones I like are

Dips
Skull Crushers
Rope
Seated DB extentions
Close grip bench press


Just pick 3 from that list and do 3 sets each always ending the last set on complete failure in the 6-10 rep range is what I do.... Good luck man.

[green182]

I'll give it a try man... Be looking for my log, it'll probably be up in a month or so... I am trying to drop the bf a lil more before I get on the omni's..