Suggestions wanted...

[bombguy]

Thought I would go ahead and delve into this and get suggestions. Been lifting for 7 years naturally. At a sticking point...having trouble gaining more size and strength. Please check this thread to give me any ideas you have. http://forums.steroid.com/showthread.php?t=234559

Sorry for photo quality!

[chest6]

All about diet..what do your macros look like?


Also..is it just me or do you have a tad bit of gyno?

[bombguy]

All about diet..what do your macros look like?


Also..is it just me or do you have a tad bit of gyno?

I don't know how I would have it, besides just carrying around extra fat in that area. Never used AAS's

[chest6]

Yeah, maybe I'm wrong cant really tell. Look good though

[bombguy]

Any guess on BF% And what did you mean by macros?

[1buffsob]

BF% seems right around 12% give or take a percent or two. Good quality base, just need more size. When referring to macros, we're talking about the total number of protein, carbs, and fats per day.

[BlueAndromeda73]

Lookin good so far bro now just start packin on size IMO thats where you arer lacking but good progress so far

[tbody66]

I would wager you don't work legs heavy or hard enough also, always helps me get over upper body sticking points in my routine, also change your program up every two months. You have a great looking base, but need to lift heavy and eat right, IMO.

[bombguy]

I would wager you don't work legs heavy or hard enough also, always helps me get over upper body sticking points in my routine, also change your program up every two months. You have a great looking base, but need to lift heavy and eat right, IMO.

True...I have actually started a better leg program, ex:

Leg Press

6 Sets total
pyramid up to 700lbs currently

Walking Lunges

4 Sets total
35-40lb DB's in each hand

Leg Extensions
4-6 Sets total

Hamstring curls
4 sets

Calves raises
6 sets

I would do squats but I have Osgood Schlatters in each knee, so this is why I don't prefer doing squats...I can't go heavy on them at all!

[Hellmaskbanned]

Any guess on BF% And what did you mean by macros?

BF% 14-16

[bombguy]

All about diet..what do your macros look like?

Right now my example diet is as follows...kinda changes day to day, but the staples are there. I don't necessarily have a strict diet as of now:

Meal 1
1 packet Oatmeal/4 egg whites or
3 fried Eggs and cup of hasbrowns

Meal 2
Protein Shake mixed with milk approx 50 gr. protein

Meal 3 typically a sandwich consisting of:
Lunch meat (turkey, ham, etc)
Greens
cheese
Portein shake (same as above)

Meal 4 (Post workout)
Protein shake

Meal 5
Generally a square meal consisting of:
Chicken or Red meat (approx. around 8-16 oz on average)
Vegetables

Meal 6 (Before Bed)
Protein Shake

[1buffsob]

Diet definitely needs work. I'm suprised you even got that big with a diet like that. Take a good hard look at the bulking stickies in the diet forumn.

1buffsob

[bombguy]

Don't get me wrong...my diet hasn't always been like this. Usually I would just eat whatever, but I'm kinda cutting down on the junk overall. Thanks though, I'll check out the other section.

[EcToMoRpHiAn]

Your diet is lacking, figure the calories on that, I doubt it is much over maintenance level.

[bombguy]

Thanx guys...I'm definetly going to adjust my diet and dial that in quite a bit better.

[mwolffey]

lats look good..imo

[TADOLFI]

Killer lats!
Good work brother.
One suggestion is to do with your chest whatever you are doing for the back as far as intensity. I think you need to get the chest a little wider and thicker. (Not always an easy task)
I'm at 12 - 14% on the body fat guesstimate.

Keep it up!

[tbody66]

What are your stats right now, and how much weight are you doing on your other exercises?

[bombguy]

Thanks on the lat compliments. I used to be a competetive swimmer so I imagine thats whythey are so easy for me to work. As far as other exercises
I can give a sampling for each...I think they're pretty respectable

Back
Bent over BB rows
135-225lbs

Deadlifts
185-305 range

Arms
BB standing Bi curl
95-135 range

Skull crushers
95-115 rrange (form goes to shit after that weight)

Shoulders (I usually don't go heavy because of a slight glitch in my left)
db presses
60-80 range

Thats just a small sampling of weights...some days heavier, some lighter. I ususally try to keep my rep range around 6-12 with the amount of sets I usually do. Next week I'm totally going to fukk around with my split, on suggestion from you all and a personal trainer from my gym, and try about 2 months of periodization training and start keeping a log again.