I’m new to this so bare with me. Doing my best with poses and pictures
I’m 32 yrs old, 5,8 and a half ( proud of that half ) 156 lbs depleted 160 carb loaded and natty as of now. I’m wondering if I’m good enough to compete and if so on what category either man’s physic or classic? ( not into bb ). Also I’ve been stuck in that weight range for a couple of weeks now I’d like to lower my BF % currently at 10-12 % I think. (But definitely I’d like to lower it more) I’m consuming around 1500-1800 calories per day or so I don’t count my macros no more.
Thanks in advance.
Very impressive. Not great pics (and no Back shot–post one), so it’s hard to be too specific with the “brutal” feedback. But based on the limited info on hand I would say:
-Your chest (especially upper) is lagging slightly relative to your delts and arms
-Your upper body is lagging s/w compared to your tree-trunk legs.
As for Physique vs Classic, I’d say Classic for sure. You’re almost too thick for Physique.
Assuming your conditioning was on-point, you would do very well in a natty BBing contest.
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check the height / weight reqs for classic, you should be pushing the limits to be competitive IMHO. I don’t think your there, “just my opinion” but I think you could compete in physique for sure. Definitely need to lean up of course, but you’re not far out of contest, get a coach, focus on adding size in the off season, you could stand to gain quite a bit and still be in physique I think. Great progress especially for natty.
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Thanks man. Your input is very much appreciated. Tree trunk legs ? Is that a good thing or bad ? Just curios and sorry for my ignorance I’m a newbie.
It’s interesting to me that you find my upper pec to be lacking since during my bulking season I emphasize to bring it up. I’ll definitely work harder on that from now on.
I took this morning some back pic. Hope the pics are ok. ( tips are welcome on how to take pics for better judgement)
I’ll
Definitely do that, thanks for the tip
When you say pushing it to the limits what exactly do you mean? I work out 5/7 days a week for about 2 hrs. I have a 3 days bro split Monday’s;chest/Triceps/Shoulders, Tuesday;Legs, Wed’s;Back/Biceps, Thursday;Chest/Should/Triceps, Friday;Legs/Back/Biceps. Obviously hard work for one is different for others but I think I’m killing myself in te gym every time I go. Perhaps I’m doing wrong or too much, your input is truly appreciated. I agree with you that if I want to compete I need a coach specially to lean out even more. I’ve been stuck on this weight for 2 weeks maybe a little more than that. I’m currently carb cycling and was doing intermittent fasting but I’d stop (Just wanted to get a break from that )
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With respect to legs, ‘tree trunks’ means big and thick. A good thing for sure.
The new pics are good quality.
Re your back: Your traps are solid, but your lats are really lagging–by far your worst bodypart. Should be your #1 training priority.
I knew it! thanks man, you have reconfirmed what I have thought.
What would be the best exercise to get those wide lats? I do pull ups. Barbell rows, single arm pulldowns, single arm rows and lat pull downs.
Do you think I could do something in my diet to maximize gains on my lats ( like use my carbs on back day or the day before to get a better pump or results? )
BTW. Thanks for taking the time to reply.
Based on the rest of your physique, the problem clearly is not with your work ethic or diet. Rather, it must be either 1) your exercise selection (unlikely, assuming you haven’t limited yourself to the same one or two exercises for years), or 2) your mind-muscle connection (MMC) with your lats. In that regard, be honest–when you work lats, do you feel them contracting, or do you mainly feel it in your biceps? If you do feel them, can you feel them all the way down into your low back, or only near your armpits? Also, do you get as good a pump in your lats on Back day as you do, say, in your pecs on Chest day? Finally, do you enjoy working Back, or is it fair to say it’s your least favorite workout?
I vary my exercises every time I stop feeling pumps on a specific muscle group but I do have staples compound movements such as barbel rows and lat pulldowns
I used be the dude that just wanted to pick weight and move them around but no more every since till 8 months ago. I always go for MMC every time I go in but also with intensity.
That depends on the exercise. If I do a single arm pulldown with a neutral grip I feel it all the way down to my lower back if If I do a regular pulldown I feel it near to my armpits only.
The pump is ok some days and others it feels better but rarely as good as chest or legs per say.
I do like to work on my back primerly because I know it’s what make a great upper body in my opinion beside shoulder and chest ( I could be wrong ).
To be honest I used neglect my back up until a year ago, that’s why now I make sure I hit twice a week. Perhaps it’s just a matter of time better it catches up to the rest of my body but still I like to hear opinions because that can only lead to a path for improvements.
I have a hard time feeling regular pulldowns as well. Either adjust your form until you feel it lower down, or drop the exercise.
Ah. There’s the reason it’s lagging. (Not a criticism; most of us are guilty of neglecting one bodypart or another at some point in our training lives.)
Yes. Keep making it a priority until it catches up.
Not something I’m comfortable dispensing advice about. T Nation has a Pharma section in which you might find the info you’re looking for.
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When you say pushing it to the limits what exactly do you mean?
What I mean is, the height weight requirements, I checked for you… at 5’8 the max you can weigh to enter into classic Physique is 195, that’s stage weight… I’m sure there are plenty NPC competitors that weigh less than that, but I’m going to assume at the national level and IFBB levels all the pros are pushing that 195# weight limit to the max and just barely making it.
That means you need to gain 40lbs of muscle and cut down a smidge to get to the limit to really be ultra competitive. Ergo, you’re a long ways off from classic physique, but definitely not Physique.
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Not a brutal opinion. Agree with advice about bringing up lats and chest.
Gorgeous build. No compelling reason to not stay natural, IMO. Personally, I’d say stay the course.
Well done. You look great.
Best,
Puff
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Thanks ! I definitely know I’m no where near to compete with the big guns. I’m a scrawny little guy compare to them, ( granted I’ve only been training for a year consistently ) I was thinking doing something like that in the amateur or novice devision if there is any.
Thanks for the feedback though.
Thank you !! Will work on them !!!
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NPC is amateur, anyone… and i mean ANYONE with $150 (last i checked) can walk on stage, but most everyone competive there is “on” from Bodybuilding, to mens physique down to the bikini girls they are almost all not natural. There are some natural shows, I just don’t know anything about them personally.
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I see. !! Good info. I guess to compete one has to jump on the juice wagon to have a fair shot at it.
Thanks man !! @dasgainz