Please rate my physique. Here is some backround. I’ve been training for 3 years consistently. Within the past year I changed my routine to heavy weights, low reps, I always stop at 6 reps and if I have more strength I up the weight. My split is Legs(squats, curls, standing calf raises), chest(flat db press, incline db press, standing cable flies), back(cable row, lat pull down, deadlifts), shoulders(standing bb press, db shrugs, upright row, machine side raises), and bicept/tricept(close grip bench, weighted dips, various bicept(mix it up frequently).
I have also improved on my diet to include much more protein in the past year. I keep track of my calories everyday and hit between 3400 and 3800. Mostly scrambled eggs, chicken, 93/7 ground beef(no buns), steel cut oates, steamer veggie bags(frozen kind), and oranges, I only use whey for post workout and for when I wake up at night.
My legs are in too much pain right now to flex, but they are probably what I need to work on most. Stats for legs are 225x6 on the squat, haven’t maxed before. I can max out our gym’s curl machine for reps(lying on stomch type).
Legs are seriously lacking. 225x6 seems like a big stretch on those stilts. Next time you take pictures just have a friend do it instead of using the mirror. Your foundation and diet are reasonable but you need to focus on the big lifts to bring your legs up fast. Wouldn’t kill you to eat buns with your beef. No reason for you to carb count at this point.
EDIT: Your back width needs work, too. More mass needed everywhere. You could gain 10-15 lbs easily if you grew those legs.
I just don’t eat the buns because I thought buns don’t have a very high nutritional value, I still get carbs but try to get complex carbs. I’ve only been lifting legs seriously for about the last year out of my three years of training and have been slightly set back by chrondomalacia patella in my left knee, but I started takign super cissus rx to try and fix that up.
I was diagnosed with CP in both knees when I was 18. As soon as I stopped running like a Kenyan and started building muscle, it went away. Obviously the diagnosis was wrong in my case. Someone made a quick buck by putting me on some NSAIDs. I was your height and 140 lbs. No wonder my shit was fucked up. When your leg becomes more muscular, your patellar tracking will correct itself, so don’t worry.
If you are still trying to gain, chances are everything you eat cannot be highly nutritious. I agree, it is a good idea, but a 100% clean bulk is not entirely possible. I never tried a fully “dirty” bulk because I must maintain height/weight standards for my job … every pound I gain should be as quality as possible. Most people would advocate that though for someone like you. Eating burgers and pizzas a few times a week will only help.
EDIT:
You have already been using AAS? I’m no expert, never done it myself, but you are a bit too young/small to be into this stuff already. Especially trying to make your legs grow. I say ditch the needle for awhile, you don’t need it yet.
wooooaaahhhhh there cowboy haha, you could put another 30lbs of natural beef on before taking the final step(AAS). your gains will be much bigger and more permanent once you have maxed out naturally. Finish your cycle but once your done, a year or two more of natural consistant brutal training plus a farmyard of tasty animals would put you in a better position of even CONSIDERING AAS.
I think OP looks lean as hell, and his muscles look dense, which is something most will never have! Good job, just work on legs, traps, and arm thickness.
you need a new scale… You’re at MOST 170 lbs… Up your calories, 2 leg days a week, all around you need more size. Great base to work from, now build on it.
You haven’t built much in 3 yrs for how “exact and perfect” your training & diet is, re-evaluate yourself. What worked for you in the first 6 weeks is good, but it doesn’t look like you’ve changed much about your eating habits & lifting routine since then. EAT MORE, TRAIN HARDER.
P.S… You’re an idiot for even thinking about taking steroids this early. Learn about hard work for another 30 lbs., then start researching. If you’re on the juice & only getting in 3400 cals/day, you’re not going to see any further results than if you just did it naturally. You have some researching & rethinking to do, bud.
