5'11 180lbs Training for 3.5 Years

Off Topic Rate My Physique Photos
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[quote]flanker6 wrote:
bob84 wrote:
Went down from 206 in the winter time to 180 know, mesures bf and weight every week to se how its goes. Mesuring 5,5% yesterday when the picture was taken something i know isnt right when I see on the other guys here. But that isnt that importent to me as long as i know i have progress according to my earlier mesurings, and I have.

The goal is to get in good shape, and get bigger every year, like in 5 years it maybe starts look alright :slight_smile:
Diet:
m1: 40g whey , 55g oat meal 5 g omega
m2: 180g chicken, 2 chipsbread , salad
m3: 180g chicken, 2 chipsbread , salat
m4: 130g tuna, 25g oatmeal , 5 g omega
m5: 170g meat, 150g ovend baked potato.broccoli
m6: 130g tuna + 5g omega
Total : 226g P , 42g fat , 112g karbs total 1730 kcal , have cutted every secound week or so.

Training: 2 split twice a week, like
monday: Chest,shoulders tri,
Tirsday: Back, hamstrings,bi
wed: off
thursday: Chest,shoulders,tri
friday: quads, back , bi
Abs are trained each of the 4 days.
Using different exersices mon, thur and tir, friā€¦ going for high rep and this week i have done like 4x8 220 for bench, deadlifting 4x12 358 , squat 4x15 264, booth becouse im training at home in the summer time and the bars dont work with much weight and becouse i think the high rep is good for me while cutting.

Mesures: Taken yesterday cold offcourse.
Chest 111cm or 43,7inch
Stumach: 75cm or 29,5inch
Arms: 41 cm or 16,1 inch
Legs: 50 cm or 23,2 inch

I would love feedback to my diet, training, pictures, whatever that could help me on my way :slight_smile:

If your new goal is to gain size IMO your calories are probably to low and I would push the protein up to 1.5x body weight (in pounds so around 250). Here is a link to an article that gives a formula to figure out how many calories you need to be eating. I found this formula to be a good guide for me anyway. The formula is towards the bottom of the 2nd page.

[/quote]

Totally agree could pretty much double the calories 3000+ if youā€™re trying to bulk. And I could have misread but you cut every second week?? Is the initial picture 3.5 years old? If both these are true I would say increase the calories to 3000 and bulk for a few months then cut and be blown away by the size gains. Iā€™m no expert and may have misunderstood some of the info but EAT and BULK for at minimum 1 month and you should be pleased.

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[quote]
Totally agree could pretty much double the calories 3000+ if youā€™re trying to bulk. And I could have misread but you cut every second week?? Is the initial picture 3.5 years old? If both these are true I would say increase the calories to 3000 and bulk for a few months then cut and be blown away by the size gains. Iā€™m no expert and may have misunderstood some of the info but EAT and BULK for at minimum 1 month and you should be pleased.[/quote]

Hehe a loot of misunderstanding going on, ive eat more year around throu around april/may then cut down to get lean to the summer. Now in August I start eating more again to gain in the winter time. But my plan is to not bulk like a loot of weight the winter time just keeping sight on the scale and gain slowly. (was 204 this winter and 203 the winter before that but i dont really see the point when i problaby could go up to 190 and thats enough) Have planed out training and food plan for the winter time so reacon it would be good :slight_smile:

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when you do a rear lat spread. bend ur back backwards, flaring ur lats as hard as possible but still trying to flex lower traps together and keeping the erector spinea flexed. good improvements :wink:

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also no offence but if you were at 5% ur legs would be alot more shredded etc. maybe just holding water??

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[quote]ā€¦aydnā€¦ wrote:
also no offence but if you were at 5% ur legs would be alot more shredded etc. maybe just holding water??[/quote]

Hey thanks for the tips, have problems flexing the back. So im trying to improve on that.

No offence taken, im not 5% not near its just my mesurment ecipment thats wrong i guess :slight_smile:
So we can forget that I wrote those numbers, (still i use them for myself to keep track on progress like changes over time along weight).

No im starting incrising the food intake and trying to get bigger and stronger throu the winter time :slight_smile: Looking forward to it.

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Hallo, just watched over my thread from the summer, and found out I would add some photos from a mounth ago. They go in the category crappy pictures but though it would be fun to have them here before new shots in the winter time or summer time.

The weight has gone up to 187lb.
Eating like 2450 days off and 2850 training days. 43/23/33 % PFK off days

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Side chest:

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Strange the picture quality got that bad, wasnā€™t that on my computer.

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You look a little more jacked bob. Pics are pretty bad. Post some new ones man. Iā€™m saying 6.5-7, great job.

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[quote]dnlcdstn wrote:
You look a little more jacked bob. Pics are pretty bad. Post some new ones man. Iā€™m saying 6.5-7, great job. [/quote]

Thanks man, ye the picture was bad, but its strange because the quality was better on my computer then here (like they got re-sized or something).

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You look solid dude. Nice fuckinā€™ triceps.

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ya id tap that

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Danke, both of you.
Increasing the intake slowly this week, trying to get to about 192 lb in february.
And thats my goal (gain slowly, but minimal fat) , then I donā€™t need to diet so much for the summer :slight_smile:

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bench/squat/deadlift?

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[quote]bugeishaAD wrote:
You look solid dude. Nice fuckinā€™ triceps.[/quote]

Agreed, fucking redonkulous.

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Thanks guys, motivating to hear :slight_smile:
Eating clean and strict and slowly gaining. This is what i eat everyday.
m1: 50g whey + 90g oatmeal + 5g fat
m2: 180g chicken + 210g baked potato + 5g fat
m3: 180g tuna + 60g oatmeal + 10g fat
m4: 7 eggs omelet (2 yokes,7 whites) , 4 crispbreads + 5 g fat
m5: dinner 40/10/40 but different stuff, meat etcā€¦
m6: 180g tuna + 10g fat
On training days 30g karbs pre workout , 30g karbs + 40g whey post.
265 / 77 / 211 = 2600 non training / 3000 training

When it comes to the bench/squat/dead im not sure what to say, becouse I havenā€™t maxed in years. But training with high volume so like 4x8 310 squat (before i switched to frontsquat)
4x8 400 deads, incline bench 8ā€™s 220. Donā€™t care so much about the 1rep but want to deadlift 3xbw sometime.

Adding a picture taken after training Thursday (189 lb morning weight).

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very impressive,

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[quote]2000m wrote:
very impressive, [/quote]

Thanks man :slight_smile:

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Small summer update
Now Iā€™m about 188lb.
Eating around 2750 off days / 3000 training days.
M1 Oatmeal , whey , fats
M2 180g chicken, rice , broccoli, fats
M3 180g chicken, rice , broccoli, fats
M4 180g tuna , oatmeal , fats
M5 200-240g steak, rice, broccoli
M6 180g tuna, oatmeal, fats
around 295g protein, 72g fats, 225g carbs off days

A buddy took to pictures of me after training, I have some problems in flexing the back, its thicker and wider, but ye i suck in posing/flexingā€¦

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