Constructive criticism needed

[BONE.CRUSHER]

Hey guys,

After bulking up to 215 i have just finished cutting up and i weigh rougly 190lbs at 5'8. I don't know my exact bodyfat because i dont have calipers but i estimate my bodyfat before to be 13% and after maybe 8-9%. My lats need quite a bit of work, but im not sure on what else, any help would be greatly appreciated =)

[Towel]

hi there i saw your pics on BB.com before. You look great bro! You need more thickness on your back. How are the legs? Hook us up with some info. How long have you been working out? What cycles did you run?

[ChuckLee]

I suppose your bf is even lower than 8-9% now.
You have made a great job, bro. Congrats.
Also you have great simmetry and shape. Keep it going!

CL

[naturalsux]

you look awesome bro! excellent back and shoulder detail!
congrats!

[BONE.CRUSHER]

thanks champ. For bulking i did 500mg test e , and 400mg deca every week for 10 weeks, and cutting was pretty light i just did 500mg test prop every week with t3/clen. I would of prefered to added a bit more orals in both cycles but after moving to Australia i found it difficult to get orals so i had to do with what i had.

My legs are even more lacking than my back haha i'l post them up anyway, i need guys to tell me i have girly legs to motivate me to get em bigger lol. I'll post a relaxed one and a flexed one.

[BONE.CRUSHER]

thanks CL

Is that you in your avy? thats a really nice tat, and not to mention massive back !

[Towel]

i see thx for the info. Anyway you did a great job! great size, symmetry and conditioning. Your legs do lack a little bit yes, but it's not that bad. Keep doing what are doing and concentrate more on back and legs. Perfect physic in making!

[soulstealer]

Ya dude I'd say your more like 6-7%BF your Arms seem to be your best bodypart right now IMO.... and your correct about needing to bring up your legs/back but I dont think that would be too hard for you...Jacked as hell bro...

[jon-john]

Dude! good job . I wanna look like you...lol!Did you do a few cycle, if yes which one.If not which suppliments did u take. Im still debating on starting one. Maybe do more homework first before I do. But I wanna bulk up first and then cut up after.

[ChuckLee]

thanks CL

Is that you in your avy? thats a really nice tat, and not to mention massive back !

I will be soon like that.

[BONE.CRUSHER]

Dude! good job . I wanna look like you...lol! Did you do a few cycle, if yes which one.If not which suppliments did u take. Im still debating on starting one. Maybe do more homework first before I do. But I wanna bulk up first and then cut up after.

thanks bro

I have done 3 cycles before, 2 bulk and 1 cut. the first cycle was basically the same as the one i wrote above , but with sus instead of test e, and i added some dbol in there. I injured my shoulder while boxing so i had to take a break , so i lost a lot of size , so after i recovered i did another bulk cycle with test e instead of sus and no orals, then i cut up with test prop t3/clen.

do your homework before you go on a cycle, and make sure you have trained hard naturally for a few years while eating like a monster. good luck !

[awntzu]

you look good man

[Jfew44]

Hey man lookin really good. Is that a southpark poster in the background?

[theWiseOne]

hey man, you got some girlie legs- jk bro ! definitely jacked. looking good.

[Peducho0113]

Great Job that all I can say, you look amazing bro, congrats and keep up the good work

[ottomaddox]

You look amazing, I think your legs look great albeit your no Paul DeMayo but neither is he anymore.

[perfectbeast2001]

looking great. Biceps particularly stand out as does your good width. Your legs and back thickness are slightly behind but not by much. Looking superb mate.

[BONE.CRUSHER]

thank you all for the kind words

damn perfectbeast you're a tank !

[Big]

fantastic work bro.

[dupa95]

looking great. Biceps particularly stand out as does your good width. Your legs and back thickness are slightly behind but not by much. Looking superb mate.

I will bump to that WOW nice work!

[FREAK]

lookin thick bro

[JSola]

You're a beast bro, great job, lat spread is all I could see needs a little improvement

[*El Diablo*]

nice motivation mate..

[BONE.CRUSHER]

thank y'all =)

[Lfs2shrt2bsml]

lookin unreal man...

[jon-john]

Hey man...can u give us an idea of your workout routine, diet. thanks in advance
jj

[MoneyMike315]

On your 2 bulking cycles, which one did you gain the most weight/ and which bulk cycle did you like better. BTW before your FIRST bulk cycle how much did you weigh? As everone said,,,LOOKIN GOOD

[BONE.CRUSHER]

i weighed 170 natural , then i bulked up to 200 with my first cycle. I injured my shoulder so i stoped training and lost quite a bit of muscle , to almost the same size as before i started, then did my second cycle and bulked to 215.

Here is a pic of me at 170 before my first cycle.

[naturalsux]

i weighed 170 natural , then i bulked up to 200 with my first cycle. I injured my shoulder so i stoped training and lost quite a bit of muscle , to almost the same size as before i started, then did my second cycle and bulked to 215.

Here is a pic of me at 170 before my first cycle.

dam bro you had guns at 170.

[BONE.CRUSHER]

Hey man...can u give us an idea of your workout routine, diet. thanks in advance
jj

Currently im taking it easy , i just train one body part per day , with 16 sets for the major muscle groups and 9 sets each bicep and triceps , and shoulders just the standard military press , lateral raises , anterior raises , reverse flys and 9 sets of shrugs. I dont measure my calories atm , i basically try and eat high protein low carb and low fat. I only eat enough carbs for my workout.

when i was getting lean i would burn more than i eat so i ate a lot less. I ate my bodywweight x 10 for calories , so i started off with 2150 calories , and altered the calories as my weight changed. The ratio was 30-35% protein , 10-15% carbs , and 50-55% fat. I have tried other diets but this diet makes my fat just melt off really quickly. I would train twice a day.

day one am - calves , abs and delts
day one pm - wauds calves and abs

day two am - calves abs and biceps
day two pm - chest legs biceps/hamstring

day three am - calves , abs and triceps
day three pm - back and rear delts

bulking up i pretty much ate as often as i could , high protein high carb , even high fat sometimes because i knew i was going to get cut soon anyway lol. My split was chest/tri monday , Back/Bicep Tues , Shoulders/legs Wed . three days on one day off.

Hope that helped =)

[whynot960]

Holy SHAT look great. I HATE YOU haha kidding

[Oki-Des]

Are you freaking kidding me? In the pic at 170, you were completely natural? What an insipriation man! I am interested into seeing what you do next. What are your goals? You obviously have the ability to achieve whatever you set your mind to. Congrats man and thanks for posting the pics. There is a thousand people that will work out harder tomorrow because you posted these.

[BONE.CRUSHER]

Are you freaking kidding me? In the pic at 170, you were completely natural? What an insipriation man! I am interested into seeing what you do next. What are your goals? You obviously have the ability to achieve whatever you set your mind to. Congrats man and thanks for posting the pics. There is a thousand people that will work out harder tomorrow because you posted these.

thanks man. Yes i was natural at 170. However it wasnt easy , i worked out hard for 7-8 years just to get there and be lean. My body responds well to bulking cycles i have noticed , and i would like to bulk up again but my supplier got busted recently so i cant get a hold of any goods, so im going to have to maintain for a while, which i dont mind because my gf is always telling me not to get bigger haha. She doesnt even like me too lean she thinks it looks too freaky haha. Ive only done 3 cycles but i would like to give my receptors some rest too.

[jon-john]

hey BC... I see that you do a lot of abs. Give me an idea of your ab routine.

[Riz1]

wow man i wish i had your body...please tell me how you did it...workout plan, cycle, diet???

[BONE.CRUSHER]

i train abs 2-3 times a week, and when i do i train them hard. So i train them like any other muscle groups. I do a lot of 8-12 reps for hypertrophy because i want my abs bulky.

Bosu crunch or Swiss Ball crunch with weight plate on chest 12 x 3 or
Swiss Ball crunch with rope cable 10 x 3
woodchop 8/8 x 3
Rope crunch 10 x 3
hanging leg raises 20 x 5
Reverse crunch 20 x 4
Oblique twists with weight plate 20 x 3

[Lach01]

looking good

[cougar hunter]

looking good.

[flaco99]

Truly inspirational. I just started working out after a long long layoff and that's where I truly hope to be one day. Good shit dude keep it up!

[BONE.CRUSHER]

Truly inspirational. I just started working out after a long long layoff and that's where I truly hope to be one day. Good shit dude keep it up!

thanks bro =)

Train hard !