ohooh saw the other pictures in your profile
looking good
livefromthe781: my off season weight is about 10 lbs heavier than my “contest” weight. I am currently around 205. I think I was somewhere around 200 when I took that pic. I was holding probably a good 5 lbs of water or so. I could probably drop more fat but only if I was striving for striated glutes or something.
I’ve done it once but dieting that hard caused me to lose way too much muscle. I did that once and started my diet with abs at about 192 and cut up around 172. At my height I just looked lanky with small striations in my glutes. lol I’m shooting to be in the 220’s before I compete again.
Gerdy
Was reading through your responses wonder if you could outline a potential week workout of exercises you do. Or just a laundry list of exercises you do for each muscle group that you rotate. Wonder if you do more compound exercises or isolation or a combo. I’m 175 6’1" (Yes, I know I’m small trying to work on it) and I’m trying to push to 190 wondering how you broke through the weight barrier and your lifting regiment.
Oh also, can you list any supplements you use. I try to be a minimalist when it comes to supplements (this might be a mistake), only multi-vitamin, whey protein (do you take pre and post?, are they different, maybe a No Shotgun pre and an Isopure Whey after), and fish oil capsules…but I’m open to natural new supplements.
[quote]eelecurb02 wrote:
Was reading through your responses wonder if you could outline a potential week workout of exercises you do. Or just a laundry list of exercises you do for each muscle group that you rotate. Wonder if you do more compound exercises or isolation or a combo. I’m 175 6’1" (Yes, I know I’m small trying to work on it) and I’m trying to push to 190 wondering how you broke through the weight barrier and your lifting regiment.
Oh also, can you list any supplements you use. I try to be a minimalist when it comes to supplements (this might be a mistake), only multi-vitamin, whey protein (do you take pre and post?, are they different, maybe a No Shotgun pre and an Isopure Whey after), and fish oil capsules…but I’m open to natural new supplements.
[/quote]
I usually stick with compound movements squat/bench/deadlift, etc when bulking up. During this time I will use compound movements followed by 1-2 isolation exercises to finish off the muscle. During a cutting phase I usually just manipulate reps,cardio, and my diet. I’m also eating like a horse during this time. 1-2g per lb bodyweight. 4000+ calories is when I start growing. 5000+ seems to be the magic number but I add more water and a little fat. I don’t worry too much about fat and carbs because when trying to consume that many calories they usually take care of themselves. I am not doing it this month because I’m finishing up baseball and do not have the time nor am I following the best diet right now, but I usually keep a log of the food I eat that way I can look at my diet and see if I’m getting everything I need.
To put a list of all exercises I do and rotate would take too long. I am one of those guys who knows what muscle groups I’m going to train and know a few exercises that I’m going to do, but the rest I kind of just fill in with what I feel like doing. For example Back usually involves weighted pull-ups (vary grip dedpending on what I feel) and deadlift. Everything else just depends on what I feel like doing for the day. I also pay attention to the parts of the body I need to start working on for a bodybuilding standpoint. I.E. I need a thicker back so I focus more on DL and rows.
As far as supplements: Protein (no soy, I’m anti-soy), BCAA, Glutamine, Multi-Vitamin. This is pretty much my staple.
Fish Oil, Vit C, Creatine, NO/Arginine Product, etc are also added in every now and then.
Don’t be a minimalist when it comes to food and supplements and heavy weights 
lol
Gerdy