current pics

[CENADICT]

thougth of sharing some pics with you guys. I know i still look like shit but its a very hard battle. I currently stand at 5'11 176lbs waist 33". I previosly posted some pics after my 2 month cutting cycle. End stats before bulking 165lbs waist 33"". I have now been bulking for about a 7weeks and gained around 11lbs. I train at home with a bench and a couple of free weights.

Anyone has an idea on my bf? And any suggestions on how i can train my lates at home? I have no pull up bars thats the problem.

[SwoleCat]

Are you able to work legs @ home w/your set-up?

That helps the entire body grow, especially while bulking.

~SC~

[lucabratzi]

i think u should get a membership somewere if u can...u will be able to focus on all ur muslces specifically, with dif. kinds of workout...i would geuss ur bf. is over 15%...what are ur goals now, keep bulking or cut...

[Lavinco]

keep at it bro. Looking like you're well on your way but lots of work to do still like myself.

[Timm1704]

if i was to set up a home gym, id get myself a power rack, a pull-up bar and a barbell. then some weight plates ofcourse. those would be the items id imagine id need. dumbbells would be great, but you gotta start somewhere hehe

[CENADICT]

Are you able to work legs @ home w/your set-up?

That helps the entire body grow, especially while bulking.

~SC~

Yes swolecat. I have an attachement with the bench which allows me to do leg curls ang let extensions. I also do squats. I am curently following your workout and i'm seeing nice results in my overall leg development. I found it very very good.

What do u thing about my bodyfat swole?

[CENADICT]

i think u should get a membership somewere if u can...u will be able to focus on all ur muslces specifically, with dif. kinds of workout...i would geuss ur bf. is over 15%...what are ur goals now, keep bulking or cut...

Well basically i can do anything at home. This is my current workout:

Chest: Bench / Incline / Flies / Pushups to failure
Tricep: Barbell overhead Extensions / Close Grip Bench / Behind Back Dips
Biceps: Barbell Curls / Seated Incline D'Bell Curls / Hammer Curls
Shoulders: Arnold Press / Dumbell Press / Side Laterals / Shrugs
Back: Deads / Bent Over Barbell Rows (i cant do any lats at home)
Legs: Swole Cats Routine / Leg Curls / Leg Extens / Squats

So as u can see i can cover all.

U really put me down with that 15%. u really think its over 15???

My goals are keep bulikng

[1buffsob]

Yeah bro, probably close to 17%bf. I would maybe tone it down a bit on your diet, trying to keep it a little cleaner. As for lats, try pull overs.

Keep at it.

1buffsob

[CENADICT]

Yeah bro, probably close to 17%bf. I would maybe tone it down a bit on your diet, trying to keep it a little cleaner. As for lats, try pull overs.

Keep at it.

1buffsob

Hey buff thanks...When i try to bulk up it seems that all i add is fat in the gut. I cant understand. My diet is very clean. i will try and reduce carbs and will also try not to combine macros. see how i will go with the no combining diet. Could it be an issue since i combine macros in meals?

[1buffsob]

Yeah bro, that needs to stop. Some can get away with combining macros, I can't. Even when I break, I'll rarely combine macros. It goes right to my ass.

1buffsob

[CENADICT]

Yeah bro, that needs to stop. Some can get away with combining macros, I can't. Even when I break, I'll rarely combine macros. It goes right to my ass.

1buffsob

hey buff can u help me fix my diet bro? This is my current diet. It currebtly yields 3500cals 40pro 40carb 20fat

0800: 6egg whites / 2 yolks / 100grams oatmeal
1100: large can tuna in oil / 100grams oatmeal
1400: 250grams lean protein / 100grams brown rice / tbsl olive oil
1700: Pre Workout Shake 50grms Whey / 50grms Oats
2000: PWO Shake 50grms Whey / 50grms Dext / 50grm Malto (ONLY WHEN TRAINING)
2100: PPWO 250grams lean protein / 100grams brown rice / tbsl olive oil
2300: Before Bed 100grms Cottage Cheese / 25grms Whey / 2tbsl Fish Oil

I drink around 3litres of water every day. I train 4 days a week.

I would like to replace my last serving of whey with 200grms cotage cheese but it is simple so expensive here. I cant afford it.


Any help from u bro will be very appreciated.

[1buffsob]

Damn, talk about mixing macros bro. Jesus.

Drop the oil in the tuna, get the stuff in water. Take out all the fat with your carb meals, and have two or three pro/fat meals. I'd make the 1100 and 2300 my pro/fat. Then just up the carb amounts in your remaining pro/carb meals. Food looks good and clean, just a lot of macro mixing.

1buffsob

[CENADICT]

Damn, talk about mixing macros bro. Jesus.

Drop the oil in the tuna, get the stuff in water. Take out all the fat with your carb meals, and have two or three pro/fat meals. I'd make the 1100 and 2300 my pro/fat. Then just up the carb amounts in your remaining pro/carb meals. Food looks good and clean, just a lot of macro mixing.

1buffsob

thanks for your quick answer buff. Would someting like this be better than?


0800 ???: 6egg whites / 2 yolks / 150grams oatmeal
1100 PRO/FAT: large can tuna in water / 2tbsp olive oil
1400 PRO/CARB: 250grams lean protein / 100grams brown rice
1700 PRO/CARB: Pre Workout Shake 50grms Whey / 100grms Oats
2000 PRO/CARB: PWO Shake 50grms Whey / 50grms Dext / 50grm Malto (ONLY WHEN TRAINING)
2100 PRO/CARB: PPWO 250grams lean protein / 150grams brown rice
2300 PRO/FAT: Before Bed 100grms Cottage Cheese / 25grms Whey / 2tbsl Fish Oil


What u think i can do for my first meal since i have the yolks with the oatmeal? Where can i replace those fats?

Thanks buff

[Myka]

drink around 2 gals water per day too...also do I understand that you take in 250g pro PPWO?

[1buffsob]

I'd drop the yolks out of meal one and add a couple more egg whites. Then on non-training days, I'd put in a pro/fat meal at 1900.

Looks good bro

1buffsob

[CENADICT]

drink around 2 gals water per day too...also do I understand that you take in 250g pro PPWO?

i drink around 3litres..i personally do not know how many gallons that would be. About the grams i meant 250grams of lean protein which would be nearly 60grams of protein in the case of chicken and meat. A bit less for fish.

Got me bro?

[CENADICT]

I'd drop the yolks out of meal one and add a couple more egg whites. Then on non-training days, I'd put in a pro/fat meal at 1900.

Looks good bro

1buffsob

ok buff..read and written.. i'll start this new diet as from tomorrow. Once again thanks for the help. Much appreciated. I'll let u know how it goes. Perhaps it would take away some of the bloating i used to have every day around noon....

[Myka]

i drink around 3litres..i personally do not know how many gallons that would be.

zero

[CENADICT]

zero

well very helpful right there

[Myka]

Im here for you baby

[CENADICT]

zero

well i tought u were kiddin..i checked it out on the net and i says that 3 litres = .79 gallons so 2gallons would be roughly 8 litres. OMFG!!

[Myka]

told ya