Critique

[pokey274]

I have been lifting for 3 years started out at 145 now 200 all natural progress so far, could you guys critique and let me know what I need to work on to gain lean mass and drop bodyfat, I workout mon-fr and seem to have hit a plateu. Any help would be appreciated, I want to get ripped and maybe need a good beginners cyle for lean mass

[Big]

age?
height?
body fat%?
diet in detail?

[pokey274]

26
body fat not sure but would say around 15-16 percent
i am 5'11

[Big]

age?
height?
body fat%?
diet in detail?

26
body fat not sure but would say around 15-16 percent
i am 5'11

that's 3 out of 4 questions answered.
hard to tell with the tiny pics, but I think you may be a bit more than 15-16%

[pokey274]

right now havent had no current diet that I follow being im constantly on the move, just got out military so im eating whatever can get hands on, don't flame me but been working out three years and never really followed a diet, just now finding out the importance of a diet

[Big]

no flame at all, thank you for your service. just realize that diet needs to be dialed in well before a cycle is considered.

[MuscleScience]

no flame at all, thank you for your service. just realize that diet needs to be dialed in well before a cycle is considered.

Agree on all points.

[pokey274]

I know you are right, wish I have known this years ago, I even have paid fake personal trainers up to 350 dollars anyways I will post the diet I was trying to follow that I paid for and it was to hard to follow being a busy person

[pokey274]

Amount and Food Source Protein Carbs Fat Calories
1/2 scoop whey isolate w/ one tsp gatorade or sucrose 12 5 0 68
0
0
0
Meal Totals 12 5 0 68

Amount and Food Source Protein Carbs Fat
5 eggwhites w/ veggies(spinach best) 20 0 0 80
1 egg whole 7 0 5 73
1/2 cup old fashioned oats w/ 1 tbsp honey 5 44 2 214
0
Meal Totals 32 44 7 367
Running Total for Day 44 49 7 435

Amount and Food Source Protein Carbs Fat
CNP brand PRO MR 42 19 3 271
one dozen raw almonds or 1 pc. Ezekiel bread w/ tbsp natural peanut butter 5 3 8 104
(macronutrient values above are for the almonds) 0
0
Meal Totals 47 22 11 375
Running Total for Day 91 71 18 810

Amount and Food Source Protein Carbs Fat
5 oz (coked wt) of 93% lean grd turkey or lean sirloin 35 0 16 284
1 cup brown rice 3 44 0 188
spinach salad w/ low fat dressing and 1 tbsp udo's 3-6-9 oil 2 0 13 125
0
Meal Totals 40 44 29 597
Running Total for Day 131 115 47 1407

Amount and Food Source Protein Carbs Fat
1 scoop kaizen precision whey isolate w/ 3 tsp gatorade powder or sucrose 25 15 1 169
0
0
0
Meal Totals 25 15 1 169
Running Total for Day 156 130 48 1576

Amount and Food Source Protein Carbs Fat
5 oz of chicken breast cooked in olive oil 35 0 6 194
3/4 cup cooked sweet potato or beans(black, or red, or pinto) 4 36 0 160
1 cup sauteed or steamed broccoli or other dark green veggie 4 4 0 32
0
Meal Totals 43 40 6 386
Running Total for Day 199 170 54 1962

Amount and Food Source Protein Carbs Fat
3-4 oz of tuna, tilapia, or chicken 21 0 4 120
Leafy green salad w/ low fat dressiing 2 4 1 33
1/2 cup berries 2 8 0 40
0
Meal Totals 25 12 5 193
Running Total for Day 224 182 59 2155

Amount and Food Source Protein Carbs Fat
1/2 Cup 1% cottage cheese 13 5 1 81
0
0
0
Meal Totals 13 5 1 81
Running Total for Day 237 187 60 81

TOTAL MACRONUTRIENT NUMBERS FOR DAY 237 187 60 2155

TOTAL APPROX CALORIES FOR DAY 948 748 540 2155
PERCENTAGE OF CALORIES 44% 35% 22%

[FireGuy]

Are you doing any cardio?

[pokey274]

Well to be honest haven't diid any cardio in about 3months just have been lifting but i recently started a cut diet, and its hard to get cardio in with school and everything, any suggestions? I will soak everything up like a sponge, my dream is to get those abs to pop and be ripped as hell

[xnotoriousx]

You want abs and lean muscle? They go hand in hand with good diet and cardio.

If you don't have time in the day, then set your alarm for 1 hour earlier and do 45mins to 1 hour of cardio as soon as you wake up in the morning, when you get back start your first meal... If I were you, i'd do this NO LESS then every other day and everyday for the days you can handle it.

Those small sized pics suck for judging your physique but I can see you work out, all your muscle is covered with body fat though so jump over to the diet forum, snag a good diet and don't ever cheat yourself on cardio... You won't be disappointed.

[FireGuy]

Well to be honest haven't diid any cardio in about 3months just have been lifting but i recently started a cut diet, and its hard to get cardio in with school and everything, any suggestions? I will soak everything up like a sponge, my dream is to get those abs to pop and be ripped as hell

Whatever time you are waking up, wake up 45 minutes earlier and do cardio.

[FireGuy]

You want abs and lean muscle? They go hand in hand with good diet and cardio.

If you don't have time in the day, then set your alarm for 1 hour earlier and do 45mins to 1 hour of cardio as soon as you wake up in the morning, when you get back start your first meal... If I were you, i'd do this NO LESS then every other day and everyday for the days you can handle it.

Those small sized pics suck for judging your physique but I can see you work out, all your muscle is covered with body fat though so jump over to the diet forum, snag a good diet and don't ever cheat yourself on cardio... You won't be disappointed.

Should have read your post prior to replying, you hit the nail on the head.

[pokey274]

Will definitely do that, I just want to see how much muscle i can gain with 3years hopefully when I stort to lose this bodyfat, I wnt be disapointed