Critique

[AaronJM1984]

I've trained on and off for 5 years, never very seriously. I was going good for a year, then I got into a car accident and hurt my back, ended up taking 5-6 months off. So I've been back in the gym for about 5-6 weeks. I am 2 weeks into a Superdrol cycle, diet and training is on key. I want to compete in bodybuilding someday, many years of hard work ahead of me. Let me know how my base is going. Whats my body fat look like, I think 12-14%. Is my goal realistic?

23
6 foot
210lbs.
High protein somewhat low carb, low fat diet

[_CrossroadS_]

Good base. Post your diet here or in the diet forum and everyone can help you get it adjusted to your needs. Your goals in life are as realistic as you allow them to be.

[AaronJM1984]

Diet:

wake up between 9-10am
30g whey, 1 cup plain oatmeal
5g creatine

workout 1-2 hours

PWO
30g whey protein w/5g glutamine
banana

20-30 min later
chicken or steak
green beans
1/2 can sweet potatoes

snack
2 cans of tuna w/mustard

dinner
chicken or steak
1/2 can sweet potatoe
veggies

snack
30g whey protein

before bed
1 cup fat free cottage cheese

Sometimes I eat a 1/2 bagel with natural pb with breakfast

Sometimes I snack on an apple w/natural pb

I try to eat every 2-3 hours

Other supps...
BCAA's
flax seed oil
glucosamine
milk thistle

[ToonPaul]

don't look like 210lbs to me but your legs look pretty decent so that might add a bit.

I'd try and get some peaks on your biceps if I was you.


Overall good base.

[soulstealer]

Diet:

wake up between 9-10am
30g whey, 1 cup plain oatmeal (add 6 egg whites to this and It would be Aok)
5g creatine

workout 1-2 hours

PWO
30g whey protein w/5g glutamine (go with 50 grams protein here)
banana

20-30 min later
chicken or steak
green beans
1/2 can sweet potatoes (ewww caned sweets bleh =P)

snack
2 cans of tuna w/mustard (try 1 can and add some low GI carbs brown rice+beans something like that)

dinner
chicken or steak
1/2 can sweet potatoe
veggies

snack
30g whey protein (drop the whey eat the other can of tuna here )

before bed
1 cup fat free cottage cheese (you want the fat before bed eat regalur cottage cheese or I do a can of tuna with some olive oil and hot peppers yummy)

Sometimes I eat a 1/2 bagel with natural pb with breakfast

Sometimes I snack on an apple w/natural pb

I try to eat every 2-3 hours

Other supps...
BCAA's
flax seed oil
glucosamine
milk thistle

Those are the changes I would make.... Also I see you at closer to 15-16% BF but you could lean out in a couple months..... also the changes in diet if you havent noticed are only gearing you towards even meals and foods instead of suppliments.... As macros arent being a factor in my analysis...

[AaronJM1984]

Love the suggestions guys!!! Keep em coming!

Whats the best excercise to build peaks on my bis (I have 0 peak)
Preacher curls? Bis have always been lacking.

I weight 210lbs. you're right though, I don't really look it, I think I have really dense bones or something, I dunno I have a decent amount of muscle on my body though, just need a lot of hard work. I am somewhat strong, bench 300, squat 300, etc...

I've gained weight this last 4 weeks, but I've def. slimmed down, wish I had my body fat tested B4 and after. I will adjust diet according, the way my body has changed thus far I see myself losing a couple % body fat in next 2-3 months, it has been very responsive so far. Plus the superdrol doesn't hurt one bit. Again thanks a lot guys

[ToonPaul]

I don't know if its standard but I've seen a lot of progress in my biceps by doing 4 supersets of DB hammers and DB concentration curls on biceps, nothing more, nothing less.

[AaronJM1984]

Any more suggestions to build up a peak on my biceps? Or any other muscle that's lagging? Any more diet ideas?

[JSola]

You got a good base all around. I wouldn't worry about troubleshooting any specific area yet. Keep building. Eat huge, lift huge.

[soulstealer]

Any more suggestions to build up a peak on my biceps? Or any other muscle that's lagging? Any more diet ideas?

Its genetic bro.... as your biceps get bigger so will the peak... or it wont

[AaronJM1984]

Okay, thanks