I’ve worked out since I was in high school for sports, but for the past 6 or 7 months I’ve been working out 5 days a week and eating more and healthier. I started at a little under 150 lbs and I’ve gained about 25 pounds for now. I’m about to switch up my workout soon, but I’m not sure what I’m going to do yet.
I don’t have any pictures of my back because I can’t take them myself easily. I’ll have to ask someone to take one for me.
To be more specific about my workout I have a 5 day split moving from larger muscle groups to smaller.
Monday-Legs
Tuesday-Back
Wednesday-Chest
Thursday-Shoulders
Friday-Arms/Forearms
I throw some ab workouts in there at least twice a week depending on how I’m feeling that day, I always leave a day or two between working them though to allow them to recover.
As for nutrition I am not following any program specifically. But I avoid fast food, chocolate, and fried stuff. I eat a lot of meats, vegetables, and fruits. Plus I have a protein shake with every meal. I have counted calories a few times just for experimentation reasons, and I ate at least 4000 calories a day every time.
I know my physique has a LOT to improve on but just for future reference should I post these sort of things in performance forum or the physique forum?
I took a picture of my legs today
I’m new and I probably should have lurked the forums a little bit longer before posting just to make sure I knew what to post.
I’m aware that I need a lot of work. Any advice/constructive criticism would be great.
You are young and seem to be doing a good job so far.
Just keep at it and keep pounding away at the iron and don’t be afraid to try different regiments and find what works best for you.
What are your goals? Have any specific questions?
Thanks for the response.
My goals at the moment are pretty simple. Gain mass. I was originally trying to reach 175 pounds, and now that I’ve done that I’m going to try and hit 200. I’m not too worried about my lifts at the moment. I squat at least twice my weight and I bench about 225, so I’d say they aren’t lagging too badly.
Although, I do need to switch up my workout soon. I’ve done this current split for about 6 months now, and that’s when I really started to grow. So at the moment my body has seemed to respond fairly well to quite a bit of volume. I usually stick around the 5-10 rep ranges too.
As for questions, I’ve been reading articles nearly every day on this site since I found it around November, so I’ve been trying to learn up on everything I can. I can’t think of anything specific right now though.
Just keep working. Rome wasn’t built in a day, but you’re off to a great start and clearly have a good grasp of the basics of nutrition. You seem pleased with your program and your progress so just keep at it.
[quote]ActivitiesGuy wrote:
Just keep working. Rome wasn’t built in a day, but you’re off to a great start and clearly have a good grasp of the basics of nutrition. You seem pleased with your program and your progress so just keep at it.[/quote]
Will do, thank you.
Seeing how it’s about 2 months later I figured I’d post a little update on how things are going. I’m weighing anywhere between 185-190 depending on the day, lifts have all gone up 20 pounds or more.
I have gained some fat with my muscle, I expected it, but being a guy who never had a shred of fat on him, it’s a weird feeling.
Wheels, I’ve actually had to get new jeans recently, ripped out of two older pairs while working in the yard.
Not to be rude but do you work out your back?
Yes, I have an entire day dedicated to it. This lighting has proven to be crappy and it’s difficult to take a good picture.
What’s it look like?
Well I’m running a push/pull/legs routine right now. So pull is mainly back obviously.
I do deadlifts (usually 1-5 reps), usually 60-70 pullups and chinups, dumbbell rows, rear shoulder fly’s, wide grip snatch pulls, shrugs.
Other then dead lifts and pulls/chins I usually do 5-8 reps for all of these. I know my back doesn’t have a lot of width to it really, but it isn’t really that weak. I can still pump out 12-15 chinups even after gaining 15 lbs in a couple months. Plus I’m pretty tall at 6’3.
I would like to see what your routine looks like for the week. Exercises, sets, reps, rest times, etc. Same with diet. Something is not right here. While you have an athletic’ish look (soccer player maybe) you do not look like you are eating 4,000 calories a day and killing it in the gym.
So while this may sound negative (because I would say you don’t train back) this is meant to help and make sure that you are going in the right direction. MANY people are doing 7,000 RPM in neutral. That is what you DO NOT want to do. Post it up!
I’m busy right now for the day so I’ll post specifics later tonight. Trust me I won’t take anything you guys say as insulting or negative, I’d prefer to be doing everything right and fix mistakes as quick as I can while I’m young. Feel free to rip me apart haha, I can take it and try to improve.