This is me maintaining my bulk since November, from 160 to 170 lbs. I’m deciding to drop down to 154.3 lbs for the upcoming freestyle wrestling and grappling tournaments in march. Just wondering how does my physique looks, what I need to improve on, etc. I am also 18 years old, just to let anyone know
need more pics
edit: if you’re going to wrestle you are going to need some very strong shoulders/traps, so i would advice paying those a decent amount of attention.
where’s the bulk?
The picture you see is me in november, the start of bulking phase.
honestly it looks like you just put on some bodyfat and that’s it.
Your physique looks like crap. Your before looked better. Do you know if you gained any lean muscle? Did you bulk to go up in a weight class? I thought wrestlers wanted to get stronger for their weight.
looks like u got fatter
Please describe your program and nutrition plan
[quote]TheDudeAbides wrote:
Just wondering how does my physique looks, what I need to improve on, etc.
Your physique looks like crap. Your before looked better. Do you know if you gained any lean muscle? Did you bulk to go up in a weight class? I thought wrestlers wanted to get stronger for their weight.[/quote]
I wanted to wrestle 171’s, open division(university).
Workout Plan:
Mondays and Wednesdays-
back(every exercise stars off with one warmup set):
Chinups 3x10
Wide Grip Pull Ups 3x10
Rows 3x8
Back Extensions 3x10
Cable Rows 3x8
biceps:
barbell curl 3x6(no need to due more since i hit the biceps hard with the back workouts)
Tuesdays and Thursdays-
Chest:
Flat barbell bench 3x8,6,6
Dumbbell bench(both barbell and DB’s switch off every week) 4x10
Incline- 3x8
Decline- 3x6
Dips- 3x10
Triceps:
tricep extensions- 3x10
skullcrushers- 3x8
overhead tricep extension- 3x10
Fridays and Sundays-
Legs:
Squats- 4x10,8,8,8
Cleans- 3x8
Lunges(with DB)- 4x10
Deadlifts- 3x8
Shoulders:
military press- 3x8
shoulder shrugs- 3x8
lateral raises- 3x8
As for my nutrition:
mornings- oatmeal with 2 whole wheat bread(toast), orange juice
Midday- milk with creatine
(insert workout)
Evening(around 4ish)- White, lean chicken along with lettuce.
Nighttime(sometimes)- glass of milk
That picture of me with the sword was when I was cutting. Ever since I switched over to the bulk, I rarely did any cardio. Only cardio I mainly have right now is boxing on mondays and wednesdays. I’m starting to run again.
That is one of the worst diets i have ever seen. 2 small meals a day lol???
Terrible training and diet. Your training doesnt make sense, its just a made up split clusterfuck. Your diet is awful. How’d you manage to get fatter…you are obviously not telling us about the garbage snacking and binging to you do.
Overtraining, undereating!
That can’t be all you eat.
Agree with everything above. Probably the worst diet I’ve ever seen posted on this site. And your training ain’t far behind.
This is good news to you, OP. Figure out what you’re doing and you’ll start to make some progress.
Do you really squat and deadlift on friday, then squat and deadlift again on sunday?
[quote]omealitm wrote:
Do you really squat and deadlift on friday, then squat and deadlift again on sunday?[/quote]
Yeah man?? Plus cleans and lunges?!?
Plus, are you seriously doing body part splits, but want to wrestle?? Wouldn’t some bust your butt total body lift days be more beneficial??
I’d say up the intensity/work done and fix the diet, as others have mentioned.
Hmmm, then what is a good diet/plan and supplements I should be taking to drop down?
And yes, I do know dieting is a major factor in losing fat/weight, which I been severely lacking lately. And I’ve been wrestling for 4 1/2 years and hadn’t had a problem with that routine(tried it during senior year).
[quote]rustyjoe wrote:
Hmmm, then what is a good diet/plan and supplements I should be taking to drop down?
And yes, I do know dieting is a major factor in losing fat/weight, which I been severely lacking lately. And I’ve been wrestling for 4 1/2 years and hadn’t had a problem with that routine(tried it during senior year).[/quote]
Contraty to what most people believe dieting is NOT the major factor in losing fat / weight. It is the management of calories in vs calories out. No need at your stage for some super-duper fancy supplements (protein powder maybe) but some good ol-fashioned steak and eggs into your diet.
You definetly need to have a look into your diet, but not because of the fat (which it has enough) but because you are lacking in the protein department. Increase your protein intake (meat, fish and fowl), use the carbs / milk for fat management and bust your ass doing hiit plus heavy lifting.
As for your training you could set it up any way you want…Full body or splits will be dictated by the amount of boxing you do. I know from experience that boxing training (shadow, sparring and the pear) is going to burn you up. So if you are in the ring 3 times per week or 2 then you can do an upper/lower split or 3 full body workouts, but focus on:
Squats
OHP
Deads
another
Chins
Leg Press
Dips
You can alternate this as your main exercises. If you are doing your weighted abs (like you should) after sparring sessions, plus skipping rope for 20 to 45 min I have no doubt you can gain strenght. For MMA you will need more muscle mass and strenght.
Your program is not that bad… but it should consist of at least 90% of compound movement.3-4 days a week will be perfect for you. Train with intensity and explosiveness rather than volume training.
Your diet is probably the biggest problem.
Read as much as you can on nutrition and ask a nutritionist, your diet is really bad.
eat at least 5 meal a day
abuse :
eggs
chicken
fish
turkey
vegetable
replace your bedtime milk with cottage cheese or casein protein
[quote]bmitch wrote:
Why 154.3? Thats such a random number[/quote]
it’s 70 kg.