6 Months, Your Feedback & Rating

Bigger Stronger Leaner Rate My Physique Photos
1

I’m 43…Started working out to help heal a bad surfing injury to my neck and shoulder in Mar 07, seriously working at it since July. Never dawned the light of a gym before, so feel like I’m on a steep learning curve…This place has been a huge resource and I’ve had some great suggestions to questions.

I work out 4 times a week(split upper & lower body), with 2 cardio sessions (25- 30 mins) and I do my ab work on the cardio days. Sunday is my rest day.

I Was 195 then now around 174…been hovering there for the last month and a half.

Diet has changed substantially, weighted more to protein, trying to eat between 7-8 times a day with snacks. Eat most of my carbs before 7pm…really drops off after about 3pm Drink between 1-2 gallons a day.

Supplements would be consist of fish oil, creatine, glutamine and glucosamine.

I’ve posted 3months of progress (Aug - Oct)on my profile.
The ones below are the most current though.
I don’t have a great before photo…the one that is on the profile would be this year March 07… I was pushing 200 then.

I’m completely open to your suggestions and feedback…don’t worry about taking it easy (from what I’ve read that shouldn’t be a problem :wink: )

Actually I have this photo as a before photo…taken Mar 07

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other side

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front

4

back

5

back relaxed

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peg legs

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what’s your goals and if it’s to get mass,hit the weights and eat everything not nailed down.hahahaha.but seriously good job for getting in shape now get some mass and repost in 8-12 months.best of luck man

8

Have you tried lifting any weights yet?

That may help with improving your physique

9

It might be the shots but i’d expect your arms and shoulders to be on a more muscular torso.

Take that as a sideways complement to the arms & shoulders.

Other than that, you look healthy and so on.

Dont know your exercise plan, but you may want to look at some big compound movements - depends on your plans really, i’m sure you’re all set for surfing already.

10

You look good for beign 43. You especially look good for never beign in a gym before 6 months ago. Bring up your legs and keep working you upper body.

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Thanks for the feedback and suggestions.
sorry I was not able to respond earlier.

Goals are:
1)Continue to learn about Bodybuilding.
So much info out there and sometimes seemingly opposing ideas and thoughts

2)Slow and steady … ie
Continue to lean down on the body fat (thinking I’m about 15%)
Continue to be as progressive as I can as far as it goes with lifting and developing… concentrating on building muscle mass while at the same time chipping away at the body fat. So strategy is build muscle, a little cardio, good diet (which has changed big time!)
Goals would be by within a year … be at a lean or leaner 185

Was 175 this am, and realistically have about 10-12lbs of fat to go…leaving me at about 164…but if I can develop some muscle mass over the period of the year to end up around 180-185 from where I am today. i’d be ok with that. I’m not in a hurry. Don’t even know if that is realistic or even too easy a goal to work on.

Can’t believe how much I have to eat in order to even try to gain.

Schedule Right now looks like this , 45 - hour each day.

MON
Day one would be Monday and would be:
Chest - (Smith Incline, Press, Dumbell flies-Incline/flat)
Shoulders (Dumbell Shoulder Press, Military Press)
Triceps (Dips)
Back - (Deadlift, Row, Chin ups, Lat pull down)
**will sometimes do cardio after work

TUES
Cardio - 25 mins
Abdominals (2 exercises each- 3 sets of 15, lower, obliques and upper)

WED
Biceps (Preacher curl, dumbell)
Forearms (cable curl, wrist curl
Calves (calf raise, standing Calf raise)
Hamstrings (Leg curl)
Quads (Squats, Leg Press)

THURS
Chest
Shoulders
Triceps
Back width
Back thickness

FRI
Cardio
Abdominals

SAT
Biceps
Forearms
Calves
Hamstrings
Quads

SUNDAY
Rest

12

I’m not saying anything novel here, but just from a quick look at what you’re doing I’d say you should prioritize the lower body more–you’ve got a lower-body day going twice a week but you’re watering it down with the bicep-forearm-calf stuff which should be way down the priority list for you at this point, six months in.

Deadlifts usually go in a lower-body workout rather than a back workout.

I’d lay off the detail work (less direct bi-tri stuff, cut the forearm business, stuck calves AFTER squats, et al) and hit the big lifts harder and heavier. Legs will come up, you’ll lose fat, and build more overall muscle.

Is there a reason you’re using the Smith machine for your presses?

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ur a beginner doing a crazy fuckload of overtraining monday is a prime example…if you go super hard on your chest you also work your triceps and shoulders quite significantly…let alone doing them on the same day…get rid of smith incline, dumbbell flyes, dumbbell overhead presses, lat pull down and row (im sorry but if your doing deadlifts and chin ups which are the two back super excercises rows and lat pull are redundant, no forearm exercises, no bicep excercises, will be worked on pullups and your bi’s are too big anyway compared to rest of body, get rid of that token hamstring excercise, deadies wll take care of your hammies…

and due to the fact that you have lower testosterone levels work out less…3 times a week focusing on squats, DEADLIFTS, military press, bench press and chin ups…and you’ll get that size youve been looking for…just for the record the deadlift, increases your lower back, mid back, lats, forearms, shoulders, glutes, hamstrings, quads, calves significantly arms will also increase in size…

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deadlifts will only go in a lower back workout if you do the health club, weak arse version…i.e.straight leg deadlift…squat down a bit with a straight back and let your WHOLE body pull the weight off the floor and go heavy…you’ll get that back thickness you’ve been looking for plus great core stimulation…

sorry for the rant but you look like you have been getting your advice from mens health magazines with all those splits and crappy isolation excercises…a great body is forged on great excercises…the bench, the squat, and the deadlift are all you really need…dont get caught up in the hype…

15

You look like your in decent shape, healthy. Not like 90% of the fat slobs in this world.

Eat more my man. Eat such foods as:
Meat
Peanut butter
Eggs

so on and so forth.

If you have not already purchased, purchase protein powder. Use your blender, mix protein powder with eggs, milk, maybe half a banana, some oats. Drink this a few times a day. Smoke some BC buds and then go to a buffet. Don’t be shy with the protein.

I hope your not vegetarian. I was born in BC, half of BC is vegetarian.

16

If you think you are eating a lot, you probably are not eating thattttt much.

Here’s an example of one days worth of food, and I am not trying to bulk right now.

6 - eggs
750ml - full fat milk (don’t have skim in China)
300 grams - yogurt
2 - whole toast loaded with about 50 grams of peanut butter, 5 grams of butter
2 - whole wheat toast with about 50 grams of cheese
1 - can tuna
500 grams - mandarin oranges
half a shrimp pizza
one piece of KFC chicken breast meat
150 grams baked chicken fingers
1 bowl of rice
1 serving of kungpao chicken
1 serving of japanese style fried chicken
75 grams of protein powder
50 grams pure soybean powder
1 scone with butter
2 digestive cookies
1 banana
10 grams of fish oil

This is what I ate today. Granted my diet is far from perfect (I will go on a real diet when I want to cut some fat), but if I want to hold my current 210 pounds I need to eat. So if you want to gain weight you also need to eat.

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[quote]rnor5928 wrote:
deadlifts will only go in a lower back workout if you do the health club, weak arse version…i.e.straight leg deadlift…squat down a bit with a straight back and let your WHOLE body pull the weight off the floor and go heavy…you’ll get that back thickness you’ve been looking for plus great core stimulation…

sorry for the rant but you look like you have been getting your advice from mens health magazines with all those splits and crappy isolation excercises…a great body is forged on great excercises…the bench, the squat, and the deadlift are all you really need…dont get caught up in the hype…[/quote]

Hey…rnor5928
Thanks for the feedback. Honestly, I wouldn’t ask if I wasn’t prepared for the input, which I appreciate. Ya learn from research, asking and practice.

Heavy and compound…I hear ya!
Suggestions on specifically improving the routine and the sequence?

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[quote]The Dmachine wrote:
You look like your in decent shape, healthy. Not like 90% of the fat slobs in this world.

Eat more my man. Eat such foods as:
Meat
Peanut butter
Eggs

so on and so forth.

If you have not already purchased, purchase protein powder. Use your blender, mix protein powder with eggs, milk, maybe half a banana, some oats. Drink this a few times a day. Smoke some BC buds and then go to a buffet. Don’t be shy with the protein.

I hope your not vegetarian. I was born in BC, half of BC is vegetarian.

[/quote]

vegetarian…ah no. Like my meat way to much!!
Great to hear you are from BC… where specifically?
Again, thanks for the input. Now looking at what you are consuming I see what you mean. I could certainly up my intake of the food supply.