Last 3 Months Progress! 6% BF increase :(

[ma3adi_Darkman]

Dear All,

Can you please check my progress pictures?

Sadly i gained around 6% BF, i wasn't following a clean diet at all!

Any positive recommendations or comment?
What Muscles do you think i should focus on more?
What work-out Routine do you recommend?

Thanks for your support.

[ma3adi_Darkman]

the 6th photo

[AdamGH]

well... you already said the problem. your diet is to blame. it really depends on your goals. are you cutting or bulking? if your bulking, i dont see a problem. if you are cutting, you need to get more strict on calorie intake and increase your cardio. Remember if you are gaining weight. you are in taking more calories than you are burning.

[sizerp]

You def gained some muscle too though, lookin thicker for sure. Just hit up some cardio and get your diet in balance.

[ma3adi_Darkman]

well... you already said the problem. your diet is to blame. it really depends on your goals. are you cutting or bulking? if your bulking, i dont see a problem. if you are cutting, you need to get more strict on calorie intake and increase your cardio. Remember if you are gaining weight. you are in taking more calories than you are burning.

Thanks, will take care of this "Hopefully"

You def gained some muscle too though, lookin thicker for sure. Just hit up some cardio and get your diet in balance.

Will do

Attached another photo i took yesterday, tell me what do you think?

[DSM4Life]

I think you look great. Remember having really low BF isn't healthy.

[FireGuy]

You look good in the before and after pics if you ask me. If you want constructive advice I would say your chest, particularly the upper region needs work. Your rear delts are very underdeveloped especially since your medial delt is so big. Your triceps look good from the side but disappears in your front and back double bicep shots indicating you really need to work the long head of the muscle. Keep up the hard work brother!

[ma3adi_Darkman]

You look good in the before and after pics if you ask me. If you want constructive advice I would say your chest, particularly the upper region needs work. Your rear delts are very underdeveloped especially since your medial delt is so big. Your triceps look good from the side but disappears in your front and back double bicep shots indicating you really need to work the long head of the muscle. Keep up the hard work brother!

Thanks for the advice, any recommended work-outs?!

[FireGuy]

Incline DB Presses followed by more Incline DB presses for the upper chest. Reverse pec dec and single arm bent DB raises for the rear delts. Although with both exercises you really need someone with a trained eye to be sure you are set up correctly and doing them in a way that isolates the posterior delt. The simplest advice I can give is to use light weight and lead with the pinky finger. For the long head I would do seated overhead DB extensions in the 8-12 rep range.

[ma3adi_Darkman]

Incline DB Presses followed by more Incline DB presses for the upper chest. Reverse pec dec and single arm bent DB raises for the rear delts. Although with both exercises you really need someone with a trained eye to be sure you are set up correctly and doing them in a way that isolates the posterior delt. The simplest advice I can give is to use light weight and lead with the pinky finger. For the long head I would do seated overhead DB extensions in the 8-12 rep range.

Thanks man

[binder]

You do look a lot thicker. You have gained some bf but i wouldn't say 6%. Remember, a lot of that is water retention. You can see the retention in your face and neck.

Just clean up your diet and keep lifting strong and you'll shed some of that water and bf off and you're good to go. It's an easy fix. Adding the mass first is the hard part.

[ma3adi_Darkman]

You do look a lot thicker. You have gained some bf but i wouldn't say 6%. Remember, a lot of that is water retention. You can see the retention in your face and neck.

Just clean up your diet and keep lifting strong and you'll shed some of that water and bf off and you're good to go. It's an easy fix. Adding the mass first is the hard part.

thanks man