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21

Check out these articles for diet advice geared towards putting on quality mass.

Get Big Diet -

http://www.T-Nation.com/readArticle.do?id=459756

Massive Eating by Berardi - essential reading.

Pt 1

http://www.T-Nation.com/readArticle.do?id=460331

Pt 2

http://www.T-Nation.com/readArticle.do?id=460327

And here’s an awesome thread with fantastic recipes so you don’t get bored eating tuna out of the can -

http://www.figureathlete.com/readTopic.do?id=1498939&pageNo=

Make sure you stick to the big lifts - compound movements. Bench, squat, deadlift, rowing movements for back - these will help you put on the mass you’re looking for.

Use the search function because everything you ever needed to know is here on this site. Just don’t get overwhelmed by it all. Keep it simple - eat big, lift big and consider some solid supplementation - fish oil, aminos and a good protein powder/meal replacement.

Best of luck…

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I ain’t raggin’ on the physique. Just the thong.

6 months? Looks like OK progress, but like SkyNett says, a bulk would be ideal for you now.

To bulk, I live by OVT.

http://www.T-Nation.com/readArticle.do?id=459276

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[quote]Makavali wrote:
I ain’t raggin’ on the physique. Just the thong.

6 months? Looks like OK progress, but like SkyNett says, a bulk would be ideal for you now.

To bulk, I live by OVT.

http://www.T-Nation.com/readArticle.do?id=459276 [/quote]

Thanks man, sorry for all that crap. now, thanks for the advice, that is what I want to do, gain mass, as much as possible. next time I will wear something else. Keep your advice I am very happy with your contribution. So, when I reach my weight. i will think on all the people that contributed to reach my goal.

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No one’s mentioned this, so I will: your legs, surprisingly, look pretty darn good for a guy with just 6 months under his belt! Most newbies hammer their upper bodies and ignore the legs but that’s clearly not your problem. A former life as a soccer player or cyclist perhaps??

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[quote]dynamicfitness wrote:
No one’s mentioned this, so I will: your legs, surprisingly, look pretty darn good for a guy with just 6 months under his belt! Most newbies hammer their upper bodies and ignore the legs but that’s clearly not your problem. A former life as a soccer player or cyclist perhaps??
[/quote]

I got a good foundation from cycling but I also hit them hard because I read you get the most hormonal increase from working them, so I do a lot of squat + front squat + leg press + calf raises.

I take really serious the leg and forearm subject because I measure each body part and compare against a calculation from my wrist, using excel. I work harder every month the part lagging. Calves don’t, they did come that way from factory.

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Dude, you have a really good attitude and what seems like a very solid work ethic. Let us know whatever questions you may have and I’ll definitely be glad to help - particularly because you’re obviously serious - and I’m sure others will too…

Like I said, read those diet articles (so important. Diet is probably 80 % of how you look - for both size, and conditioning) hit those compound, free weight lifts and add a simple supplement regimen (again, I’d say fish oil, aminos and a good protein/MRP - if this is something you haven’t done already).

Finally, I can’t stress how important eating sufficient, quality calories is. Lean beef, lean pork, chicken, turkey, fish, sushi, omega 3 eggs, cottage cheese, yams, brown rice, lentils, all sorts of beans, lots of fresh fruits and vegetables -this is how you grow man.

You have a good degree of leanness at this point, but don’t be afraid to gain some fat - you don’t want to get downright pig-fat, but not seeing abs for awhile is not the worst thing in the world. You can afford to eat big - don’t be afraid to hit the all-you-can-eat buffet once a week, preferrably after a huge lifting session!!

Good luck.

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[quote]juanjromero wrote:
I work harder every month the part lagging.[/quote]

You have my respect.

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6 months??
good job bro

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[quote]SkyNett wrote:
Dude, you have a really good attitude and what seems like a very solid work ethic. Let us know whatever questions you may have and I’ll definitely be glad to help - particularly because you’re obviously serious - and I’m sure others will too…

Like I said, read those diet articles (so important. Diet is probably 80 % of how you look - for both size, and conditioning) hit those compound, free weight lifts and add a simple supplement regimen (again, I’d say fish oil, aminos and a good protein/MRP - if this is something you haven’t done already).

Finally, I can’t stress how important eating sufficient, quality calories is. Lean beef, lean pork, chicken, turkey, fish, sushi, omega 3 eggs, cottage cheese, yams, brown rice, lentils, all sorts of beans, lots of fresh fruits and vegetables -this is how you grow man.

You have a good degree of leanness at this point, but don’t be afraid to gain some fat - you don’t want to get downright pig-fat, but not seeing abs for awhile is not the worst thing in the world. You can afford to eat big - don’t be afraid to hit the all-you-can-eat buffet once a week, preferrably after a huge lifting session!!

Good luck. [/quote]

Thanks for your words and advice.

Actually my main issues are: chest/lats thickness and hitting the outer quad.
My chest is growing and filling up, but I still don’t get that bevel that make it look rounded and prominent. The upper part has been hardest to grow. The quad is growing and getting all even along, but I has not grown the side, I will start setting my foot pointing outside on leg press and push all along to see what happens. any ideas?

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I’d say the rounded look will come from more mass - also, don’t neglect incline pressing, and alternate barbell/dumbell for your lifts - you’ll get a better ROM and deeper stretch from DB’s.

Hack squats may be a good idea for developing more quad sweep.

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[quote]SkyNett wrote:
I’d say the rounded look will come from more mass - also, don’t neglect incline pressing, and alternate barbell/dumbell for your lifts - you’ll get a better ROM and deeper stretch from DB’s.

Hack squats may be a good idea for developing more quad sweep. [/quote]

Ok, I will increase the hack intensity.

Personaly I prefer db for benching… I have seen my most gain and shaping from them. Also I use the peckdek to increase the central contraction and striation is starting to come. I have read that I must develop the muscles around the rotator to improve benching. What do you think?

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Yea - taking care of your RC is important - particularly to prevent injury. Stronger is always better…

And you might try a narrow stance on the HS to hit the outer quad more.