170 at 5'7, Maintaining My Bulk

Off Topic Rate My Physique Photos
22

Your diet and training is genuinely horrible. But at least you didn’t say “I like eat all day, brah, I’m just a hardgainer / I’m an ectomorph so I can’t gain muscle.”

Bring your protein up to 250+ grams a day… you’re doing a pretty large volume of work, so make sure you get adequate calories EVERY SINGLE DAY.

edit: Keep a diet and training log, religiouly. Write down everything you eat (I find a pocket notepad works very well), every weight you lift, all of your rest periods, the number of hours you sleep each night, and any recovery methods you use.

23

[quote]rustyjoe wrote:
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.

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.[/quote]

my nan eats more then that and shes got about the same body stats as yoda

24

[quote]rustyjoe wrote:
The picture you see is me in november, the start of bulking phase.[/quote]

Why the machete? Are you MS-13?

25

Your Diet explains why your “bulk” is simply “fat”.

You can gain off pretty much any decent training program if the nutrition is supportive. Bottom line… yours isn’t.

Does the Machete help in your matches? I thought wrestlers only used chairs to hit their opponents.

S

26

give the guy a break… its clearly a scimitar not a machete… assholes

27

[quote]HotCarl28 wrote:
give the guy a break… its clearly a scimitar not a machete… assholes[/quote]

Lol, I love this board