New Pics! Bodyfat%?

[Alphatier]

Hey Bros,

I'm a long time reader here, and decided to post my pictures. Anyone around here that can guess mt BF%?

Stats are:
Age: 18
Height: 5'7"
Weight: 160-163 lbs (was 190)
Years training: 1

Been off for a while,approx. 6 month, because of university and everything and lost a lot of my gains from my previous cycle(the cropped pic was 7 weeks into my Test E only cycle at 500mgs/week). I'm looking to get back as quickly as possible, this time not stoping no matter what. I realized when i started lifting again that stopping was the biggest mistake i ever made.

Comments, Critics, and Flames welcome (not too harsch please)

Lean N' Mean

[Kale]

11 - 12 %

[Joker111086]

nice stomache, work on ur chest a bit more, get a little more muscular and ur body would b sick

[Alphatier]

nice stomache, work on ur chest a bit more, get a little more muscular and ur body would b sick

Thanks Joker, it really means a lot. Yeah Chest is my weakspot, although I work it hard.

Chest routine:
5 Sets Barbell Bench Press
4 Sets Incline Dumbbell Press
4 Sets Cable Crossovers
4 Sets Incline Flies
4 Sets Dips(Chest focus)

Every Monday i work my chest.

Would anybody reccomend Hitting chest 2 a week, or only once?

[Kale]

By the way u forgot to black out your face in the last pic dude

[Alphatier]

By the way u forgot to black out your face in the last pic dude

Yeah I just realized that. Anyway to redo or edit this?

[xavier_888888]

yeah 11-12%

[KZRSOIZE]

i would guess 10 lbs...eat eat eat and train train train.....you will grow....good luck you have a nice solid base

[Joker111086]

if u were chunky howd u get ur stomache skin to get that tight?? cuz 6 years ago i was 280 lost 100lbs and ive been workin out for 5 years, and mine has never been flat @ the bottom always have this excess skin, my post is the diet of 2009 threads u can see what im talking about there. currently 225

[NewJuice]

12%...

[warchild]

for chest start doing push-ups 10-20 in-between sets on days other then chest

[seriousmass]

11 - 12 %

I dunno man. I'd say closer to 13 or 14%...

But... looking good OP. keep up the good work buddy!!

[Brown Ninja]

my guess would be 12%

[Alphatier]

if u were chunky howd u get ur stomache skin to get that tight?? cuz 6 years ago i was 280 lost 100lbs and ive been workin out for 5 years, and mine has never been flat @ the bottom always have this excess skin, my post is the diet of 2009 threads u can see what im talking about there. currently 225

Nice work bro, 100 pounds is solid as hell. Well I only lost around 40lbs and now I gained 5 pounds back through training again. As you can see in the last pic I never was relly chunky, just pretty massive(now I'm a stick lol). I'd say you keep on working out,you dont' want to have done all that hard work for nothing. It really just takes time for the skin to get tight. Good Luck bro.

[Alphatier]

for chest start doing push-ups 10-20 in-between sets on days other then chest

Hey warchild thanks for the tips,i really appreciate it. Would you suggest doing Push-ups everyday? Wouldnt I be working my chest too much?

[Alphatier]

Here are some more pics fellas.

Would you say its a good time to start a LEAN bulk?
I hope I'll have the time to post my diet in the Diet Forum soon.

lean n' mean

[Gaspari1255]

if u were chunky howd u get ur stomache skin to get that tight?? cuz 6 years ago i was 280 lost 100lbs and ive been workin out for 5 years, and mine has never been flat @ the bottom always have this excess skin, my post is the diet of 2009 threads u can see what im talking about there. currently 225

It's just how lucky you are. Back in HS, I lost about 90 some lbs within 3 months, completely unhealthy. I had almost zero left over skin. However, I was skinny all my life until I hit about 15-17, so that may have a factor on how fast your skin shrinks.

[amcon]

12 ish...

[*RAGE*]

I would say 12

[Joker111086]

lookin good, id give u around 12 as well

[Alphatier]

Thanks guys, I really appreciate the comments.

[Joker111086]

question do u do abs?? if not i suggest addding a bit of weight to ur ab routine, i used to do that but not 2 much, cuz my abs are sometimes bigger then my chest -_-

[Alphatier]

question do u do abs?? if not i suggest addding a bit of weight to ur ab routine, i used to do that but not 2 much, cuz my abs are sometimes bigger then my chest -_-

My Workout Routine:
My Workout Routine

Give your comments. Also how heavy do you go when doing abs?

LNM

[Joker111086]

ahh ok thats the problem :P. u do 100-150 sit ups 3 days a week, i do 30 left and right oblique and 60 on a physio ball on workout days, takes me like 10-15 minutes and on ab day i rock my abs with weights. id say work them out like other muscle groups to get them a good size add as much weight as needed most gyms have machines where u can add weight they arent the best ab machines, but good to build some cuts in them. which is what u need, id show u mine but im only 2 weeks into my diet so they are still covered by fat... but during the summer they are chizzzzleeeddd

[Joker111086]

for lower abs lay flat put a 5lb-10lb weight between ur feet and slowly raise it up and down keeping legs straight. and when u get to 10-15 reps hold the weight about 2 inches off the floor for 30 seconds, u will feeeel the burn.

center abs i like to do the ab machine where ur legs come to ur face and ur face goto ur legs and can hold weight, do this nice and slow and squeeze when ur abs are fully contracted and u should feel it their 2. and when ur done make beleive ur about to take a shit and it wont come out.... and squeeze them and let them loose a few times.

upper i do standard crunches on a physio ball just throw a 15-25lb weight behind ur head and squeeze up and down like a crunch.

this is what i do, works pretty wlel for me other techniques out their as well but a little weight mite help them pop individually more, which is what u want

[Joker111086]

It's just how lucky you are. Back in HS, I lost about 90 some lbs within 3 months, completely unhealthy. I had almost zero left over skin. However, I was skinny all my life until I hit about 15-17, so that may have a factor on how fast your skin shrinks.

ugh really?? ****en gayd, i was fat from like 6-16, but i wasnt fully grown yet, i mean my skin has tightend but and my abs look good, but i never got that complete V shape yet looks more like a |_| like that lol it sucks so hard ;(

[DSM4Life]

My Workout Routine:
My Workout Routine

Give your comments. Also how heavy do you go when doing abs?

LNM

Flat Barbell Bench Press 5 Sets
Incline Dumbbell Press 4 Sets
Cable Crossovers 4 Sets
Incline Dumbbell Flyes 4 Sets
Dips (Chest Focus) 4 Sets
Shrugs Behind Back 4 Sets
100 - 150 Sit-Ups

21 sets, SETS for chest.

Way too much.

[Joker111086]

see what im talkin about? what u think my BF is in these pix? was from summer b4 bulk

[Emondo]

10, 11 maybe?

[Joker111086]

does size matter with body fat?? like if a guy weighed 150lbs with 10% body fat would he look leaner then a guy who weighed 200lbs with 10% body fat?? cuz heavier guy would technically have 5 more lbs of fat... or does this come with height and bone structure as well

[Alphatier]

Flat Barbell Bench Press 5 Sets
Incline Dumbbell Press 4 Sets
Cable Crossovers 4 Sets
Incline Dumbbell Flyes 4 Sets
Dips (Chest Focus) 4 Sets
Shrugs Behind Back 4 Sets
100 - 150 Sit-Ups

21 sets, SETS for chest.

Way too much.

Hey DSM, thanks for your input. How many sets would you suggest for Chest?
Also, are these exercises good enough?

LNM

[Alphatier]

see what im talkin about? what u think my BF is in these pix? was from summer b4 bulk

Looking good man, I'd give you around 11 too. I'd like to see pictures after your bulk. See the reason why I do Abs multiple times during the week is
because I don't really have an "abs" day where I only work out my abs. I took your advise, and took a 25lbs plate and did 3 Sets of decline sit-Ups
with 30, 25, and 20 reps. Thanks for the advice.

LNM

[DSM4Life]

Hey DSM, thanks for your input. How many sets would you suggest for Chest?
Also, are these exercises good enough?

LNM

You what to know what i did for chest this week:

Incline DB press (two warm up sets, [10 rep] [8rep}) - ONE working set
Asst hammer machine (already warmed up) One working set
Incline DB flys - One working set
Decline DB press One working set
Done

Thats is. Sometimes i don't even throw in the decline presses but i felt like it that day. less is more man. Just keep you intensity there.

All about trial and error. good luck.

[Alphatier]

You what to know what i did for chest this week:

Incline DB press (two warm up sets, [10 rep] [8rep}) - ONE working set
Asst hammer machine (already warmed up) One working set
Incline DB flys - One working set
Decline DB press One working set
Done

Thats is. Sometimes i don't even throw in the decline presses but i felt like it that day. less is more man. Just keep you intensity there.

All about trial and error. good luck.

Woow, you got like 4 working sets! How long do you stay at the gym for?
But I guess if it works for you, then stick with it. I'm just trying to find the optimal routine for my chest to grow fast

[ENraged]

if u were chunky howd u get ur stomache skin to get that tight?? cuz 6 years ago i was 280 lost 100lbs and ive been workin out for 5 years, and mine has never been flat @ the bottom always have this excess skin, my post is the diet of 2009 threads u can see what im talking about there. currently 225

Sent ya a PM joker

[DSM4Life]

Woow, you got like 4 working sets! How long do you stay at the gym for?
But I guess if it works for you, then stick with it. I'm just trying to find the optimal routine for my chest to grow fast

The first thing people say is "man thats not enough work." If you saw the intensity i workout at then you would understand. I tried volume training and for me it doesnt work.

[Joker111086]

this was last week after being on cutting for 10 days, i only gained around.... 8lbs of muscle during those 4 months but i was eating SHITLOADS of food, i work at a food place so i was downing fish, scallops grilled chicken pastas etc. for those 4 months. now i dont go back to that job till march so time to get cutting

[Joker111086]

im weighing in 2day @ 227 b4 bulk i was 212-15 after bulk i was 232-235

[Alphatier]

this was last week after being on cutting for 10 days, i only gained around.... 8lbs of muscle during those 4 months but i was eating SHITLOADS of food, i work at a food place so i was downing fish, scallops grilled chicken pastas etc. for those 4 months. now i dont go back to that job till march so time to get cutting

How tall are you mate? And you look pretty big man, nice bulker. When I was reading before looking at the pics, I thought you gained sh1t loads of fat lol, but even though that wasnt really a clean bulk, you still look good man. Keep it up.

LNM

[Joker111086]

im 6'0 measured biceps 2day 17 1/2 inches