Where to improve!?!?

**AnabolicAndre** · 10-30-2006, 04:02 PM

So I have decided to do a contest it will be a natural show!!

My current stats:
5'8 ~180lbs
11-12% BF

I posted pics that show just about every major muscle group so I know where to improve.

My goals are to attain a balanced symmetry, whilst adding size, then about 12-14 weeks out of the show I will start dieting. My goal would be to be on stage 165-170lbs @ 4%!!

Please do comment on where I need to improve!

Right now I am 7 months from the show, so plenty of tim to imrpove.

tell me im a fat hell, that I have no purpose in bb-ing, I DONT CARE, its all motivation.

**timtim** · 10-30-2006, 04:57 PM

good work so far. i dont think you'd step on stage at 165 to 170 though if you plan on going natural. you will be dropping 10 pounds of water at least in the final days so dont focus on your weight this first show, just do your best. you have 7 months so you can still add mass for the next 2 and 1/2 or 3.

good luck.

**KeyMastur** · 10-30-2006, 05:26 PM

Originally Posted by AnabolicAndre

tell me im a fat hell, that I have no purpose in bb-ing, I DONT CARE, its all motivation.

you're fat and you have no purpose or reason to get on stage unless you're wiping the sweat off the floor...

**Hellmaskbanned** · 10-30-2006, 05:59 PM

Originally Posted by KeyMastur

you're fat and you have no purpose or reason to get on stage unless you're wiping the sweat off the floor...

Don't know about you , but that would motivate me ....

**Carlos_E** · 10-30-2006, 06:02 PM

Originally Posted by Hellmask

Don't know about you , but that would motivate me ....

...to kill myself.

**AnabolicAndre** · 10-30-2006, 08:40 PM

Originally Posted by KeyMastur

you're fat and you have no purpose or reason to get on stage unless you're wiping the sweat off the floor...

Motivating for sure

how bout some advice boys!

bizzzzzzzzzzump

**Kale** · 10-30-2006, 08:41 PM

Get a fvcking hair cut !!!!!!

**DSM4Life** · 10-30-2006, 08:53 PM

Throw that blue thing out you call a chair.

**AnabolicAndre** · 10-30-2006, 09:00 PM

L A M E

**AnabolicAndre** · 10-31-2006, 12:36 PM

bring this back to the top for some responses.

**Hellmaskbanned** · 10-31-2006, 02:59 PM

Your smooth.
Shoulders look like there your best Bodypart.
Legs look ok from the front, but from the side you have no girth.
calves look decent
Back looks smooth , arms look pudgy.
BF is not 11-12% ...more like 14-15% IMO.
You got a big belly it looks like.
Like Kale said, get a haircut.
I think the blue thing u call a chair is pretty cool...but id probly break it sitting on it.
You have alot of work to do, but you can do it if your focused.
Your all natural correct?
Whats your workout routine look like in full...days, sets, reps, etc. Aswell for cardio.

**C_Bino** · 10-31-2006, 05:31 PM

Originally Posted by Hellmask

Your smooth.
Shoulders look like there your best Bodypart.
Legs look ok from the front, but from the side you have no girth.
calves look decent
Back looks smooth , arms look pudgy.
BF is not 11-12% ...more like 14-15% IMO.
You got a big belly it looks like.
Like Kale said, get a haircut.
I think the blue thing u call a chair is pretty cool...but id probly break it sitting on it.
You have alot of work to do, but you can do it if your focused.
Your all natural correct?
Whats your workout routine look like in full...days, sets, reps, etc. Aswell for cardio.

I agree here. If I can constructively criticize you it just looks like you have no muscle maturity at all. Just an overall smooth average Joe kinda look. You really gotta try dialing in your diet and training so its tailored to your body. Dont just get stuck in the same routine like so many people do, try new things and see when your body looks best and what it responds to.

**Carlos_E** · 10-31-2006, 05:47 PM

Post your training split and diet so we can offer suggestions.

**AnabolicAndre** · 10-31-2006, 05:59 PM

B-fast (like 930am)
8 whole eggs; 8 whites,2 whole
~1/4 cup cooked oats (inwater, with cinnamon)
apple

Lunch (1230-1pm)
3 medium turkey burgers (forman-ized)
medium sweet potato (so good)

Pre-workout(330pm)
Protein shake
Powerhouse bagel with F/F cream cheese

During - I sipp on a BCAA/Luecine drink (lemon flavored goodness)

Post-workout (round 530)
Very big chicken breast (cooked on the grill pan w/a rub I recommend Mrs. Dash grilling blends )
1 cup of brown rice w/ black beans

Dinner (class until 745 so dinner is 830)
chicken breast
Steamed mixed veggies
brown rice and beans

Before bed (1230-1ish)
Shake w/flax

This was today. It really doesnt change, I try and keep it constant, other than substituing my protein sources.

I did legs today so I ate carbs at night.

On off days I will do cardio, and cut heavy carb intake after 6 or 7pm.

I have decided to minimize my alcohol intake, in hopes of making the best gains possible. Maybe a beer on sundays during football.

I usually make food in pretty big amounts, bc of clinicals, and or my work study I am out of the house for sometime 8+hours at a time. So I'll cook 1lb of turkey chili, with brown rice and beans mixed in, and snack on that through out the day as I really dont get a certain time to eat during clinicals.

**AnabolicAndre** · 10-31-2006, 06:05 PM

My split looks like:

day1: Chest/Tris
day2: Legs/calves
day3: rest
day4: shoulder/abs
day5:back/bi/calves
day6: rest
day7: repeat or maybe another days rest depending on how I feel.

**AnabolicAndre** · 10-31-2006, 06:16 PM

Chest:
Incline DB 4sets
Flat bench DB 4sets
Decline DB 4sets
Pec Dec 4sets

Triceps:
Pressdowns 3sets
close-grip BP 4sets
Ovrhead DB ext 3sets
DB Kickback 3sets

Legs
BB squat 4sets
Leg Ext 4sets
Leg Curl 4sets
Leg press 4sets
Hack Squat 3sets

Calves
Seated calf raise 4sets (20reps)
Standing calf raise 4sets (20 reps)

Shoulders
Ovr head BB press 4 sets
DB shoulder press 4 sets
Wide-grip upright row 4sets
bent-ovr lat. raise 4 sets
DB lat raise 4sets

Back
Straight arm Pulldown 4sets
Bent-ovr row 4sets
T-bar row 3sets
BB shrug 4sets
Lat pulldown 3 sets

Biceps
BB curl 4sets
DB preacher curl 4sets
Hammer curl 4sets
reverse curl 3sets

Most sets are kept in the 6-10rep range.

**AnabolicAndre** · 10-31-2006, 06:22 PM

Also as a note: Those pictures were taken "un-pumped" Also I am currently supplementing CEE which might be the reason for my smooth apearance.

As far as using anything questionable, I did start a Methyltren/TST which I ended after a week cause the headaches and lethargy were too much for me.

**C_Bino** · 10-31-2006, 09:32 PM

Well I cant get into too much now because Im about to go eat. But a few things. Try to get more whole foods and not wait so long between meals. I mean you have a meal at 8:30 than you wait 4 hours before you have anything again, and when you do its a shake not whole food.
Cut the bagel out completely imo, replace with a potatoe or oats for pre-workout. Somtimes I mix half a potatoe with half a yam preworkout so i can have some lower and high GI carbs.

Also, the training split you should cut back on the bi and tri sets FOR SURE. I do 2 exercises for each and thats it. And you only do one exercise for isolating your hams, gotta get more in there for sure.

Also get some deadlifts in your back routine and make sure to hit all areas of your back. I always make sure to do deadlifts, a close grip pull, a wide grip pull and then a relaxed grip pull like bent over rows where you just let your arms fall into place at your sides.

For shoulder day I would not do db presses and bb presses. You gotta think about what muscle exactly each exercise is hitting. Why do prety much two of the exact same exercise. I just rotate between bb and db from week to week.

**AnabolicAndre** · 10-31-2006, 09:38 PM

thankyou BINO for your time bro.

I really appreciate it.

**IBdmfkr** · 10-31-2006, 10:26 PM

Have to agree with Bino's suggestions AAndre..

You gotta get serious if you want to have the BB'ing "look".. otherwise you'll just be another dude up there on stage that the judges overlook.

**chuck89gt5.0** · 11-01-2006, 05:32 PM

How old are you?

**AnabolicAndre** · 11-01-2006, 07:37 PM

22 going on 23

**AnabolicAndre** · 11-01-2006, 07:42 PM

Honestly thanks to everyone for their opinion. I have been "serious" for quite some time, I had to take the summer off because of work (I worked on a commercial fishing boat, sometimes out for days at a time)

Below I attached a pic from when I was "serious" and had time to eat right, and workout hard!

Im going to do this show, I WILL GIVE IT MY ALL.

In a way its to prove to myself and others that I can, and to add to my list of accomplishments.

Once again THANKYOU for your help and support.

-dre