29 Yrs Old, 5'8'', 165. Looking for Tips

Off Topic Rate My Physique Photos
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29/M
5’8"
165lbs

training various ways for appx. 7 years mostly boxing/ olympic lifting, Ross Enamait style stuff.

Looking to start working towards some more physique oriented goals and training for general health/ longevity. seems like some bodybuilding stuff might be appropriate.

I have never done any type of isolation work. lots of heavy cleans, pulls, squats, and various weighted and bodyweight conditioning work.

I would like some suggestions on where I should go from this point and what some programming might look like.

Current PR lifts
Back Squat - 365lbs
Front Squat - 315lbs
Press - 165lbs
Clean & Jerk - 250lbs
Snatch - 205lbs
Bench - 235lbs
Deadlift (clean style) - 405lbs
Sumo deadlift - 435lbs

Front Double-bi

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Back Double-bi

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Side 1 (sorry for the shitty posing, no idea what I’m doing)

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Side 2

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looking good you should try bulking to about 200+

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You look fairly balanced, legs look solid, just need to add some mass everywhere.

Do This Routine Instead of That Dumb One - Competitive Bodybuilding - Forums - T Nation whole lot of good bodybuilding type splits in that thread, give er a read.

I notice you didn’t mention your diet at all. What’s your diet like? That is what will make the biggest difference in your physique.

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thanks for the comments. diet is pretty good about 80% of the time. I try to stick to moderate carb paleo type diet. typical day may look something like this…

breakfast:
5-6 eggs
1 slice pepperjack cheese
2 pieces of turkey sausage
banana

lunch:
2 chicken breasts or half a roasted chicken
potatoes or sweet potatoes
salad or steamed veggies with olive oil or butter

Dinner:
10-12 oz of red meat, chicken, fish, or pork
potatoes or sweet potatoes
salad or steamed veggies

post workout:
1 serving powdered gatorade w/ creatine and glutamine
some fruit (figs, apples, etc.)
some meat or eggs
dark chocolate & almond butter or peanut butter

for reference, this is what I looked like a year ago at 174lbs, prior to cleaning up my diet…
http://tnation.T-Nation.com/hub/panhandler#myForums/thread/4649208/

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Nice changes compared to the before pics.

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[quote]FrozenNinja wrote:
Nice changes compared to the before pics.[/quote]

x2, good work man. Diet looks solid, think you just need to start training like a bodybuilder if your goals are more physique related now.

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[quote]Gmoore17 wrote:

[quote]FrozenNinja wrote:
Nice changes compared to the before pics.[/quote]

x2, good work man. Diet looks solid, think you just need to start training like a bodybuilder if your goals are more physique related now.[/quote]

All that Olympic lifting has made you shrunk an inch, haha.

Nice work so far

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What do you mean when you write " Looking to start working towards some more physique oriented goals … "
Do you mean look better ?
You mention goals that are not compatible in my opinion.
Maintaining would be a long term goal in line with your words " training for general health/ longevity "
Just my 2 cents.
All the best!
PS. Maybe your face might use some improvement.

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Great job compared to your previous photos. Do what Ross did and just start eating more of the same foods and keep the workouts the same but add weight/intensity. Think he added 12lbs in a few months with little to no fat and stayed just as fast. That’s where I’m at after getting down to 160 from 180 and bf from 18% to 12%.

Love Ross Training too!

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Agree with the above, you have a good frame to fill out with some more mass

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nice transformation from old pics!