Hello all,
First of I'd like to quickly say Im not new to bodybuilding, in fact Ive been hitting the gym with conviction for about 2.5 years, prior to which I was doing what I would call 'leisure training' i.e just bicep curls, pressups, situps, pullups e.t.c since I was 12.
Im 19 years old atm, 5ft 9/10, my current stats are 180lbs, up from 144lbs lean from May 2010, Bodyfat is unknown, but my abs and oblique cuts are still visible.
Basically I was wondering if the respected Veterans of these boards could critique what Ive been following for the past couple of years please. Im looking to get the most out of my workouts and achieve maximum possible results with my current regimen and diet - I dont want to realise to late that Ive wasted the best oppertunity for growth by following a poor diet routine and training schedule.
A quick note, Ive take BCAAs and the obvious Protein Shake in the past but for the past year + have abandoned them in favour of just pure food, no supplements.
Current Diet:
Breakfast
160g Porrige
400ml Milk
Pre W/O
1 Raw Egg
1st Workout
Post W/O
1 Raw Egg
12am/1pm
6 Eggs + Olive Oil Omlette
Snack
75g Porrige
300ml Milk
4/5pm
110g Brown Rice + 2 Tins of Tuna
Dinner
300g Chicken Breast
2nd Workout
Snack
100g Porrige
300ml Milk
Last Protein Meal
110g Brown Rice + 2 Tins of Tuna
Total Calories: 3700
Protein 240 g
Carbs 300g-350g
Fat 30-45g
-------------------------------------------------------------
Training Schedule
6 days a week
Working out both mournings and night
Mourning Workouts: 1Hr Long 1 Muscle Group only
Light Shoulders: (Front/Side Lateral Raises "Heaviest raise 30kg x 10")
Back (Wide Grip Pull ups, Bent over barbell rows, Bent over dumbell rows,
Triceps (Skullcrushers "Heaviest 50kg x5", reverse tricep extensions, double handed dumbell behind head extension, standing tricep extensions)
Abs
Night Workouts: 1Hr 30Mins Long 1 Muscle Group only
Chest: (Bench Press with Barbell, Bench Press with dumbells, Weighted Dips "Heaviest set 38kg x 8", Dumbell Flies)
Biceps: EZ Barbell Curls "Heaviest Set 62kg x5, Concetration Curls, EZ Barbell Preacher Curls, Dumbell Heavy Preacher curl set, Dumbell inward hammer curl.
Shoulders Single Dumbell Press "Heaviest Set 41kg x5", Seated EZ barbell Shoulder Press, Standing EZ Barbell Shoulder Press 68kg x 5, Standing over hand barbell shoulder raise.
Further Notes
Currently I dont take any supplements, however I would like to know whether I am really putting myself at a disadvantage but not taking in such things as Creatine (concerned for bloating, losing muscle whilst off it), Caffene supplements and even the humble protein shake even though I get enough protein.
I really do workout very hard indeed, never missing a workout - I do however feel bad when I see a similar aged guy who is bigger, and possibly clearly on something anabolic (Surprisingly a lot of people at my college were on steroids, some looked no different, one black guy who is a year younger got way too big, he hits the gym in town, no doubt getting advice from the 'Big Guys' there ;p . Id like to know how to achieve my maximum potential so I can rest easy knowing im doing everything I can, as naturally as possible.
I dont know whether this makes any sense, but Im in no rush so to speak to get Big quick as I understand it takes time to build yourself to your goal, however I have this nagging obsession to show my friends how big I got, ( I was always the skinny person that was always a laugh), they know how small I was so only they will truly understand the transformation when I get big. Im 19 now, by the time im 25 they will all have moved away so Im trying to get Big to show-off to them in a way, although im in no ways a show off, I never go topless or wear a vest in public (Maybe a tight polo shirt with high sleeves ;D )
Measurements
Arms 17.5inch to 18 pumped (Strech marks underside of tricep)
Chest: Good lower chest, but poor upper chest
Shoulders: Wide and coconut like when flexing, although Im always aiming for wider
Back: Good spread, not huge by any means, currently lower back pain is stopping me going higher than (76 x 15, 86 x 10, 96 x8) on the bent over rows.
Abs: Surprising still visible and solid even though Ive gained 40lbs. Definately need to start forcing myself to hit them more often though.
Triceps: Good size, although as a result of my long bulk (40lbs in 12 months) they do not look as defined as my biceps for some reason, they are still large, and provide about 3/7ths of my arm size
Thank you for your time, appreciate any advice.
Goal: To get Big, especially wide shoulders, preferably 200lbs lean by age 22/23/24
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