Choices, Choices?

Off Topic Rate My Physique Photos
1

Hey guys whats up? I am absolutly new to this board here at T-Nation. I here this is the one place to be for all things bodybuilding and strength/power sports which is exactly where I want to be. I wanted to go right ahead and post my most recent pics for you to see and evaluate me on. These were taken on Sunday night this past weekend.

6’1’’
200lbs
13% (dexa the day prior)
23 years old


I am and have been on a strength/power program for 7 weeks now. Looking to get stronger, much stronger! Then go back to a more traditional bodybuilding style program.

3

I have a push day and a pull day. Each workouts centers around the core lifts. A spin off of DC training more or less. General outline below.

push day-
barbell push press
bench press
back squats
angled leg presses
skull crushers

pull day-
deads from floor
seated cable rows
wide pull ups
standing calf press machine
barbell bicep curls

reps around 6-12 with 90-120 second rests, 4-5 sets as needed per exercise. some abs done on off days along with 30 minutes of HIIT cardio (treadmill sprints)

As long as the numbers go up every week in weights lifted I am happy!

4

[quote]La Crosse Grad wrote:
I have a push day and a pull day. Each workouts centers around the core lifts. A spin off of DC training more or less. General outline below.

push day-
barbell push press
bench press
back squats
angled leg presses
skull crushers

pull day-
deads from floor
seated cable rows
wide pull ups
standing calf press machine
barbell bicep curls

reps around 6-12 with 90-120 second rests, 4-5 sets as needed per exercise. some abs done on off days along with 30 minutes of HIIT cardio (treadmill sprints)

As long as the numbers go up every week in weights lifted I am happy!
[/quote]

This is nothing like DC training. Please do not associate this with DC, there is enough misinformation and confusion out there as it is.

5

Flaaaame!!!

6

[quote]La Crosse Grad wrote:
Hey guys whats up? I am absolutly new to this board here at T-Nation. I here this is the one place to be for all things bodybuilding and strength/power sports which is exactly where I want to be. I wanted to go right ahead and post my most recent pics for you to see and evaluate me on. These were taken on Sunday night this past weekend.

6’1’’
200lbs
13% (dexa the day prior)
23 years old


I am and have been on a strength/power program for 7 weeks now. Looking to get stronger, much stronger! Then go back to a more traditional bodybuilding style program.[/quote]

As someone that strays often to powerlifting, it will not give you shape and symmetry ~

  1. Front Squats ATG
  2. Lat Width
  3. Arms/Shoulders [ALL]
  4. Traps
  5. Chest Shape

Front Squats, Milk, Deadlifts ~ Go hard or Go home, my personal motto. Keep it up ~ with fitness, you can only go forward and upwards.

7

Ronnie Coleman didn’t seem to be lacking shape and symmetry when he was PLing

8

I never said this was a DC program. I have in the past trained with several veteran DC trainers and I know very well the contents of DC training and diet. I use the protocol they use in terms of ramping weights to the final, all out last max set, the same thing exactly. However the structure of my program differs greatly in most other facets thus it is not DC program. All programs no matter what have some relationships, as long as you lift a damn weight you have somthing in common with every program.

9

ur physique is pretty shitty

calves and quads look decent… at least relative to the rest of ur frame

everything else needs work… arms, lat width, chest, hams etc…

basically start eating more as that is almost certainly ur problem…

go to the beginners section and read nutrition for newbies by CT and then start looking up articles for nutrient timing most likely written by Berardi…

quick run down of my sample advice

200 gram protein per day
20 gram whey in morning or 4 eggs
along with starchy carb source like bread or potatoes

pre workout 10-20 gram whey protien
peri workout 5-10 gram BCAA’s
post workout (45ming to an hour after working out) 30-40 gram whey protein along with 60-80 grams dextrose and maltodextrin blend… if u can’t get these sugars try adding honey to protein shake

pre-bed… 15-20 grams casein-whey blend (think more casein than whey as this digests slowly in a sort of time release fashion and will help prevent protein fasting while u sleep)

if u dont have or dont want to buy a powered protein like this… try eating 1/2 ~ 1 serving of cottage cheese which will have roughly 13-15 grams of protein at a (8:2 casein to whey ration, i think but dont quote me on that)

11

Wow! Thanks for the fresher course in nutrition 101. Not to be a prick but I know a thing or two about nutrition and weight gain. I have a degree in kinesiology, a minor in sports nutrition and a national certificate in sports nutrition. Not to mention I have competed 3 times in the past 4 years, 2 INBF shows and 1 NPC contest. I am not trying to boast or brag, just trying to justify my means and nothing more. To give you an idea of what I eat now and have been eating for the better part of 8 weeks now see below:

breakfast(dorm room)
12 egg whites
1 cup oats
1/2 grape fruit

meal 2(in class)
1 pack met-rx mrp
2 tbsp natty pb

meal 3(dining hall)
8 oz chopped grilled chicken
3 cups 50/50 veggie & pasta stir fry
2 tbsp olive oil

meal 4(pwo)
25 g casein
25 g whey
1.5 cup oats (ground)

meal 5(dorm room)
changes daily

meal 6
1 cup ff cottage cheese
25 g casein
2 tbsp natty pb

I also have 3 scoops glutamine select during my workouts, 2-3g cee with the pwo shake as well. not one to use loads of supplements when gaining is the goal.

nore am i one to eat 5000+ calories a day just to watch the scale go up and then tell people “im bulking so its ok”

12

Best Lifts: 1RM Max

Bench 231
Squat 360
Dead 420
BB Row 308
BB Push Press 159

Tested ~2 months ago for these numbers.

13

Get more explosive power. My lifts are all far lower except Push Press, where you only have me by about 20lbs. Work Push jerk, Hang cleans, and Push Press. I’m curious as to how you have 231? and 159? what increments of weights do you use? you using 1lb weights? You don’t need to add 1 lbers to impress people. Upper traps might be lagging? Unless your Push Press is more of a military press, you have no OHP in your workout. my .02

14

BS on your deadlift and bb row. your back is not thick enough, i’ll believe when i see a video or a bigger back.

15

[quote]klochinator wrote:
BS on your deadlift and bb row. your back is not thick enough, i’ll believe when i see a video or a bigger back.[/quote]

I don’t see why this guy would lie. It seems as he has his shit pretty straight. His physique may not be up to par with some of the physiques on here but I don’t think he’s too worried about that. I also love the fact that when some one says they can lift a certain weight that is close or higher to some one else’s, that person has to instantly get defensive. Face the facts people, there will always be some one stronger than you.

16

[quote]football061 wrote:
klochinator wrote:
BS on your deadlift and bb row. your back is not thick enough, i’ll believe when i see a video or a bigger back.

I don’t see why this guy would lie. It seems as he has his shit pretty straight. His physique may not be up to par with some of the physiques on here but I don’t think he’s too worried about that. I also love the fact that when some one says they can lift a certain weight that is close or higher to some one else’s, that person has to instantly get defensive. Face the facts people, there will always be some one stronger than you.[/quote]

hey man, I’m all for people who can lift more than me and have better physiques than me; I learn from them. That is why I check this forum, to find people who can inspire me to be better.

If this guy does not care about his physique, then why is he posting in the “rate my physique forum?”

18

[quote]klochinator wrote:
football061 wrote:
klochinator wrote:
BS on your deadlift and bb row. your back is not thick enough, i’ll believe when i see a video or a bigger back.

I don’t see why this guy would lie. It seems as he has his shit pretty straight. His physique may not be up to par with some of the physiques on here but I don’t think he’s too worried about that. I also love the fact that when some one says they can lift a certain weight that is close or higher to some one else’s, that person has to instantly get defensive. Face the facts people, there will always be some one stronger than you.

hey man, I’m all for people who can lift more than me and have better physiques than me; I learn from them. That is why I check this forum, to find people who can inspire me to be better.

If this guy does not care about his physique, then why is he posting in the “rate my physique forum?”[/quote]

There’s no problem in that, it’s exactly what I do. And, nothing against you, it’s just I hate it when I see people questioning a person’s lifts. I could see the reasoning behind it if the person seemed like a complete tool and troll, but not someone who has stated he previously has competed and actually presents himself with some type of professionality.

As for him posting in the rate my physique forum, as I’m gathering from his original posts he’s going more towards the power and strength aspect of weight lifting at the current moment. If different areas of his body are lacking, than that in effect could/would possibly hinder his overall strength in certain lifts. I know personally my back isn’t very big but I can still manage a 425 dead lift.

19

[quote]football061 wrote:
klochinator wrote:
football061 wrote:
klochinator wrote:
BS on your deadlift and bb row. your back is not thick enough, i’ll believe when i see a video or a bigger back.

I don’t see why this guy would lie. It seems as he has his shit pretty straight. His physique may not be up to par with some of the physiques on here but I don’t think he’s too worried about that. I also love the fact that when some one says they can lift a certain weight that is close or higher to some one else’s, that person has to instantly get defensive. Face the facts people, there will always be some one stronger than you.

hey man, I’m all for people who can lift more than me and have better physiques than me; I learn from them. That is why I check this forum, to find people who can inspire me to be better.

If this guy does not care about his physique, then why is he posting in the “rate my physique forum?”

There’s no problem in that, it’s exactly what I do. And, nothing against you, it’s just I hate it when I see people questioning a person’s lifts. I could see the reasoning behind it if the person seemed like a complete tool and troll, but not someone who has stated he previously has competed and actually presents himself with some type of professionality.

As for him posting in the rate my physique forum, as I’m gathering from his original posts he’s going more towards the power and strength aspect of weight lifting at the current moment. If different areas of his body are lacking, than that in effect could/would possibly hinder his overall strength in certain lifts. I know personally my back isn’t very big but I can still manage a 425 dead lift.[/quote]

Touche, well said. I did not mean to come across as a negative nancy, and I also did not do my research on the guy before making the comment. To the OP, I apologize for any offense you may have taken, but I would still like to see a video; there are too many guys around here who inflate numbers. And as I said before, it would help to inspire many of us. Thanks.

20

[quote]klochinator wrote:
football061 wrote:
klochinator wrote:
football061 wrote:
klochinator wrote:
BS on your deadlift and bb row. your back is not thick enough, i’ll believe when i see a video or a bigger back.

I don’t see why this guy would lie. It seems as he has his shit pretty straight. His physique may not be up to par with some of the physiques on here but I don’t think he’s too worried about that. I also love the fact that when some one says they can lift a certain weight that is close or higher to some one else’s, that person has to instantly get defensive. Face the facts people, there will always be some one stronger than you.

hey man, I’m all for people who can lift more than me and have better physiques than me; I learn from them. That is why I check this forum, to find people who can inspire me to be better.

If this guy does not care about his physique, then why is he posting in the “rate my physique forum?”

There’s no problem in that, it’s exactly what I do. And, nothing against you, it’s just I hate it when I see people questioning a person’s lifts. I could see the reasoning behind it if the person seemed like a complete tool and troll, but not someone who has stated he previously has competed and actually presents himself with some type of professionality.

As for him posting in the rate my physique forum, as I’m gathering from his original posts he’s going more towards the power and strength aspect of weight lifting at the current moment. If different areas of his body are lacking, than that in effect could/would possibly hinder his overall strength in certain lifts. I know personally my back isn’t very big but I can still manage a 425 dead lift.

Touche, well said. I did not mean to come across as a negative nancy, and I also did not do my research on the guy before making the comment. To the OP, I apologize for any offense you may have taken, but I would still like to see a video; there are too many guys around here who inflate numbers. And as I said before, it would help to inspire many of us. Thanks.
[/quote]

You’re 100% right, and the people that need to inflate their numbers to boost their ego are complete tools. Reminds me of elementary school. “My dad can bench 500 pounds! OH YA, well my Dad can Bench 600 pounds!”, lol. But yes, OP if you have any videos handy that would be great to see them.

21

You mentioned that you competed three times. What about your physique made you think you should set foot on stage? I am genuinely curious.

22

[quote]nikolo wrote:
You mentioned that you competed three times. What about your physique made you think you should set foot on stage? I am genuinely curious.[/quote]

Well, he competed, but didn’t win anything. Why so surprised? Maybe a 4th failed try will hit him, maybe not.

23

Not again…