Results after 2 months of training, estimate of BF and advices

[andreax1985]

Hi guys, this is a pic of me after 2 months of training. I'm 28 yo, 5 ft 7 in. 4 workouts a week. I don't take integrators. Three meals per day (breakfast, lunch and dinner). What do you think about it? I would like to know if there some part of the body you think I need to concentrate on. What do you think is my BF? Thank you very much!

[DB1982]

DSM n Sholva this guy needs your advice on how he looks???

I would concentrate on putting some pants on Bro. Lol

[Soar]

Attachment 131769

[andreax1985]

actually I don't understand your answers :-(

[kelkel]

In other words, edit your pic and put some shorts on. We really don't post underwear pics here.

Nice and lean though. Concentrate on nutrition. You're not eating enough to gain muscle. Never will at 3 meals per day. Visit the nutrition forum!

[andreax1985]

Ok I've edited it. Is it ok now? So you are telling me I should eat more times during the day... But my meals are quiet complete and by eating more I'm afraid of becoming a little pig (I'm not tall...)!!! It's true, I'm quiet lean, but there's a reason for it! Do you think there's no way I can add up mass without porking out? And could you kindly give a rough estimate of my BF?

[kelkel]

Yes, proper nutrition and training is paramount if your goal is to gain muscle. You just won't on 3 meals a day no matter how complete they may be. And yes, you can gain quality muscle without putting on fat. That is up to you. Visit the nutrition forum and get free advice from the guru's there!

Re your body fat level. Check this site for a good estimate:

http://www.builtlean.com/2012/09/24/...age-men-women/

[ma_fighter]

The easy way to get started eating more, while you spend time in the nutrition forum getting good advice and learning, is this:
Add 3 high protein meals/snacks/shakes in your day

One between breakfast and lunch
One between lunch and dinner
And one a while before bed, 1%fat cottage cheese is a good choice.

Cottage cheese, fish, chicken, turkey, eggs (mostly whites) or very lean beef, or a protein shake.
Do not go overboard with the kcals, and you will not become a pig
Just bulk for a while, and when the abs starts disappearing: Cut

1x 25gram protein shake with water = 100 kcal
4 ounces of skinless chicken = about 26g of protein, and 120 kcal
9 ounces of 1,5% cottage cheese = about 28g protein and 180 kcal

That would net you an extra 79grams of protein a day, and +400 kcal, and also make sure that your body has the amino acids it needs throughout the entire day, as our bodies cannot really store proteins for later use. This would be a good place to start.

Good luck

/Maf