Legs pretty much match the body. Hams look like they could use a little extra attention.
I’m not sure where you live but I’d bulk until it’s summertime. I’d bulk even during summer but since you wanna get rid of some excess bodyfat I’d say wait until a couple months before summer.
[quote]emjay777 wrote:
Cut down the carbs a bit
Drink 3-6 cup of green tea/days
High intensity sprinting at least once per week
(20 min rest between sprints included)
and you should start to see your abs real soon
be careful, its really easy to lose a lot of muscle mass too so I would recommend you supplement with BCAA and vitamin C and boost a bit your protein intake.[/quote]
Yeah, you should definitely listen to emjay. He knew exacly when to cut to get rid of all his excess body fat.
Good luck on your quest…
I just finish mine:
My original post of the 6P40 Quest:
http://www.T-Nation.com/tmagnum/readTopic.do?id=1796678&pageNo=0#1813707
Damn I feel old…I will be double your age in 7 days.
Diet tips to maintain your muscle while dropping some fat. Since I think you should keep the calories the same… maybe a bit lower than a surplus diet.
The reason for this is that your body needs the insulin spikes during those times.
Get rid of the bread if you want (i hope it WAS like 7 grain whole wheat)
Carb selection for morning and post-workout should be like… fruit. Oranges, blueberries, apples, pineapple, grapes, kiwi, etc. You get the idea.
Kill the carbs for sure later in the day(nighttime) (unless it’s post-workout).
Add a couple vegetables to your meals that don’t have fruit.
some that come to mind are… broccoli, celery, asparagus, green beans, salads(spinach), etc.
BCAA’s (available here at Biotest) just read about them, because they explain it better than I ever could.
p.s. you said you eat carrots, they have a lot of sugar, avoid them later in the day.
Exercise Tips:
Keep it very intense at the gym… if your heart isn’t pounding to keep up, kill some of the rest time.
Also, on non-lifting days, add in a couple days of about a 20 min jog with some tough stretching afterwards… this has a double effect on you…
Last note:
I would not take any type of diet pill.
You can do it fine ascribing to the tips I gave you.
Consistency is key… if you regularly go out in drink or have high carb meals at night… the fat will stay. You decide. It is your choice.
Ur chest and back need serious work relative to ur arms… now it may be the picture but ur back width looks like absolute shit, you look like a rectangle, as opposed to the desired upside down triangle
i def would not cut yet… i would switch routine to include more compound movements and really try to limit ur direct arm work for a little while if not take it out completely, ur torso really needs to play catchup to ur arms
Im now training shoulders and back twice a week hard…with lat pull downs, bent rows, dumbbell rows, and cable low rows…and shoulder presses, plate raises, shrugs, upright rows, butterflys, front/side raises for shoulders.
Im still doing light biceps and triceps once per week…I started using creatine, I dropped the fat burner…Im still a little confused on what to eat during a bulk…but im improvising…mainly eating white meats and grains…and im drinking about 1/2 a gallon of water per day.
Stay focused and train hard. You’ll have a 6-pack before you know it.
Read as many articles in the Nutrition section as you can. Lots of great information there.
You have a really nice chest, btw.
So I guess ill take this 4.9 as below average and just work hard and smart in the weight room. But I’ll be back 
Mmm Cant wait for your return.
God, I’m sure MsAttitude is a man, wich makes her comments even more creepy.
Wouldn’t doubt it
Check out the exchange between me and her at “23 year old looking for mass” in rate my physique. She/it is just damn ridiculous.
[quote]GetSwole wrote:
Check out the exchange between me and her at “23 year old looking for mass” in rate my physique. She/it is just damn ridiculous.[/quote]
You ain’t kidding.
I’m so tired of people complaining when a guy wants to cut. LEt him cut and then Bulk when he wants to.
Different people= Different goals
But whatever… great job thus far.
May be if you lose 10 lbs of fat and gain 10 lbs of muscle you will look terrific.
You have some good mass and will look great if you cut.
What are your lifting stats?
My bench is 325…Squat 405…Deadlift 415