I will critique myself...now your turn

**MJWKR** · 03-14-2006, 01:28 PM

I have been a member of the site for awhile but more of just a lurker then anything, thought it was time to step up to the plate.

I wanted to get some pictures up in hopes of seeing some progress in the coming months. I am 24 years old and about 5'11" and 190-195 lbs. My guess is somewhere in the upper teens for body fat (17-18%). I have been lifting on and off for about 5 years, but never took it really serious. Just started eating better (following cutting diet) recently (maybe a month). I am not really looking for much more size, but just a defined body.

My critique:

I would like to cut my body fat down to below 10%, you can tell from the picture that I haven't always been the best eater. My abs need work, my chest is big time lacking in size. I would say my arms and shoulders are best developed muscles as far as size. I would like to totally lean down across the board. My back is also, pretty well developed (difficult to take a quality picture of your own back). Of course the wheels are smaller then they should be as well...but I just started training them hard recently.

Looking forward to hearing some critiques...

**Anthony C** · 03-14-2006, 06:49 PM

It looks like once you stick to traing on a regular basis and get your diet in check your gains willcome quick. Overall looking pretty good I would say your legs are the better overall .Keep hiting it hard and in 12 weeks you look way different .AC

**MJWKR** · 03-14-2006, 06:54 PM

Thanks for the support bro. I am really doing quite well the last 2-3 weeks at sticking with a good clean diet...in fact I have got quite used to it. Plus with my lenten resolution its making it that much easier.

I will definitely be posting progress pictures in 2-3 months from now

**ethanmusc** · 03-14-2006, 07:58 PM

looks good dude.. same here. not lookin to gain big muscle but lose body fat and be a good build..toned

**MJWKR** · 03-15-2006, 12:17 PM

Thanks,

I am hoping to be about the same weight and under 10% body fat.

Anymore critiques? I know I don't have much yet...but just some ideas on what to work harder, things to change, etc. would be appreciated.

**Anabolios** · 03-15-2006, 12:25 PM

Originally Posted by MJWKR

Thanks,

I am hoping to be about the same weight and under 10% body fat.

Anymore critiques? I know I don't have much yet...but just some ideas on what to work harder, things to change, etc. would be appreciated.

that would be pretty tough but nothing some hard work cant help you accomplish..ive never done a cutting diet myself but if i were you id shoot for like 11-12% body fat which is decent but be bigger and stronger...best of luck to you

**MJWKR** · 03-16-2006, 02:47 PM

If I end up close to 10% I will be very happy...its just a target. Thanks for the support.

**goalseeker** · 03-16-2006, 11:35 PM

post us your diet bro...

**DavidLee14** · 03-17-2006, 05:43 AM

Definition is all about the diet and cardio. Eat lean you get lean. The metabolism has set points. You have to decide what BF% you want to obtain.
Too low, building muscle is hindered. Get the BF% your comfortable with through Dieting, Cardio, and Lifting. When you get to that % then you got to adjust your training and nutrition to that % and you gotta maintain that til your metabolism makes that a set point. Takes mths for some people and years for others. Your committment and dedication are the back bone to this.

**MJWKR** · 03-17-2006, 11:45 AM

Well here's what I ate yesterday:

6:00 am:

6 egg white scrambled
1 cup of Oats

9:30 am:
Whey Protein shake (just whey and water)

12:00pm:
Salad (spinach lettuce, carrots) with 6 oz of baked chicken with full fat ranch dressing

4:00pm
6oz of can of tuna and a cup of brown rice
WORK OUT

5:30-6:00 pm
Whey Protein shake w/ Dextrose (2:1 dextrose: whey)

7:30 pm
8 oz lean sirloin steak, sweet potato, and green beans

I know I need to add some things to it, but I feel its pretty good. The Protein I use is Optimum Nutrition (ON) Whey, and has 23 g / scoop...my normal shake is 2 scoops (46 g); One scoop when mixed with dextrose.

I need to add flax seed oil and some other good fats in there some places...my second meal is pretty weak, but my work schedule isn't convenient to set my diet around. Looks like I need to add more fats for sure...mostly all carbs