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I wouldn’t say 7lb in 5 months is much of a bulk. It looks like you’re developing fine, but then again I’m no hypertrophy specialist. No leg pics?
I’d take a clean bulk like yours over a “pig bulk”. You seem to have gained mostly if not almost only muscle during your bulk so I would consider that a 100% success.
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I can’t imagine a cut making any sense for you right now. You’re really, really lean man. Congrats on all the fat loss btw! I think you’re closer to 10 percent than 12 already, to be honest.
You’re in a great position right now. You’ve obviously learned a lot about how to eat properly. Your physique shows that. And in my opinion, if muscle gains are slow, but you never get fat again, that’s ok! If you decide you want to start eating a bit more, you’ll likely find that the gains will come quicker, but do whatever is comfortable for you. You have to make decisions that make sense relative to your own ultimate goals.
If you have any specific questions, ask away!
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Delts are a very strong point, and that looks pretty good on you. It’s hard to really overdo delts, but I’ve seen what happens when that’s the case, and it ain’t pretty. Back jumps out as a weak point both in thickness and in the flare of your lats. Hitting the incline bench a little more wouldn’t hurt either. This is assuming that you’re training to look pretty for the beach/girls. You’re pretty aesthetic right now.
Can’t really say too much otherwise, since I’m not sure what you’re trying to look like.
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First of all, don’t expect any specific amount of muscle. The building rate is determined by your genetics and general human physiology and biology neither of which you can control and what you do in the gym and how you eat. Don’t focus on getting “220 @10%”, focus on getting bigger. That way you don’t take unnecessary stress from not growing “fast enough” or useless shit like that. That way you also will most likely not put an artificial cap on what you even try to achieve.
Don’t worry about your chest. It will grow as your bench gets stronger. If you are not concerned about flat barbell bench numbers and/or are not going to compete in it, try something different for a change as your main upper body press movement. Start with barbell incline or even db flat or incline bench as the main exercise which you aim to get strong as possible.
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Great questions.
The rate at which you can expect to build muscle is largely dependent on 2 factors: what/how much you eat, and how much intensity and consistency you apply in the gym. Right now, it’s almost certainly the case that you’re not eating enough to gain muscle optimally . Do you track your macro nutrients? If so, how are you currently breaking them down? What sort of dieting did you do to lose the fat in the first place, and how heavy were you at your heaviest? If you can answer these questions, I can point you in the right direction as far as diet is concerned.
I think your proportions are fine. Chest isn’t underdeveloped in my opinion. A lot of people feel this way because of certain stereotypes and such, but when I look at you, I don’t see that. You’re probably going to want more muscularity all over. Arms, shoulders, chest, and back all have room to grow quite a bit. I’d keep doing what you’re doing. Just make sure you push yourself hard when you’re in the gym. Hard and smart. When I say push hard, I mainly mean applying a great deal of focus while you’re actually lifting. Pay attention to the details. When you bench press, accelerate the bar as fast you can when you press it, and maintain total control bringing it down. Don’t ever slack off on even 1 set or 1 rep. This will be of great use to you in the long run. You’re hitting a couple different rep ranges, so that’s good. It’s something I always suggest for optimal development.
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