Hey man, My advice to you would be to put the bulk idea off for a while. I think best thing you could do for yourself is join a real gym. For me atleast, it makes me way more motivated knowing people are watching me and it makes me want to compete with the other big guys.
Also, no offense, but your obese… IMO what you should be doing is 30 mins of cardio as soon as you wake up and eat about 6 clean meals a day every 2-3 hrs. Glad you are switching from the full body workouts too, I just don’t think those work as well as a good split.
Personally, I workout 7 days a week and my split is Monday:shoulders and triceps Tuesday: back and biceps Wednesday: chest. Thursday: legs. I keep that same rotation, and obviously the days change up sometimes since theres only 7 days in a week.
Lose the fat, and really work on getting your strength up, 30 mins of cardio on an empty stomach as soon as you wake up and 30 mins 2-3 hrs after your last meal for the day, then hit the sack. It works wonders
[quote]Glad you are switching from the full body workouts too, I just don’t think those work as well as a good split.
[/quote]
Actually, I’ve been doing Westside, which is basically upper and lower days. I did do 20-rep squat workouts in the beginning, but that was a while ago.
I’d like to continue in that vein (Westside) until I get a decent strength base going, but based on the responses, I definitely need to clean up my diet.
If I was you I’d make a quick run over to Elitefts.com and search under Justin Harris’ posts. He had a TON of questions from guys along the lines of “Justin, I’m 25+% bodyfat and want to trim down the waist but don’t want to sacrifice strength what do I do?” IE exactly what you need. Do some searching, especially read the article about Marc Bartley bringing down his weight.
To clarify, I don;t think anyone here is suggesting you’re not packing some size (except your arms look skinny for some weird reason) but you need to get your diet in order before getting to 280. I don;t think you have to CUT down, but throw in cardio on off days, get some HIIT down, eat clean and limit carbs on off days for a few months.
At the same time, no harm in going on a diet, dropping 15-20 pounds, and then getting back on a CLEAN bulking diet.
BTW 6 chins at a bodyweight of 235 is quite impressive, and could explain your back width. Don’t shy away from direct arm work this time around.
Also check out KAlle’s thread “Food is my friend” on “physique and performance photos”. He has a similar build to yours (but he’s a good bit stronger) and is losing fat while gaining strength quite nicely.
6 chin ups at 235 is “quite impressive” I disagree with you there lol. I weigh 235 and can do atleast 30 lol, I bet this guy could get down to like 195-200 lbs. IMO its dumb to go over 12% BF when bulking, just makes you look and feel like shit
You know what dude. You certainly have a good frame to pack on muscle. It makes me almost jealous. Keep lifting heavy, doing squats, deadlifts, and bench, and defenetly throw in alot of heavy shoulder press, and bicep work for you arms, because like mombooto said, they are disporportional. Anyway you are starting at a good size, GOOD LUCK !!!
Really? Very interesting, you’re about in the league of well-known powerlifter, Matt Kroczaleski then.
Many congratulations to you…
[quote]waylanderxx wrote:
6 chin ups at 235 is “quite impressive” I disagree with you there lol. I weigh 235 and can do atleast 30 lol, I bet this guy could get down to like 195-200 lbs. IMO its dumb to go over 12% BF when bulking, just makes you look and feel like shit
[quote]waylanderxx wrote:
6 chin ups at 235 is “quite impressive” I disagree with you there lol. I weigh 235 and can do atleast 30 lol, I bet this guy could get down to like 195-200 lbs. IMO its dumb to go over 12% BF when bulking, just makes you look and feel like shit
[/quote]
Dumb to go over 12%? I gain muscle poorly below 12% so obviously it wouldn’t be “dumb” for me. You don’t base your actions on numbers alone. There are people who LOOK like they are carrying less than 10% body fat at 12%. There are newbies who will stunt their own progress by following ridiculous number rules like this.
As far as the OP, I agree with u_mombooto as far as approach.
I do agree that there comes a stage when you need to temporarily stop the bulk, and focus on maintenance, relative strength gains or even diet off some fat.
What is most interesting is the arbitrary cut-off of 12% that everyone seems to have determined in these forums. An improvement from 10% a year or so back (thanks in no small measure to your “discussion” with CT) …can we see 14% next? And maybe 15% in a year’s time if we’re lucky.
[quote]Professor X wrote:
waylanderxx wrote:
6 chin ups at 235 is “quite impressive” I disagree with you there lol. I weigh 235 and can do atleast 30 lol, I bet this guy could get down to like 195-200 lbs. IMO its dumb to go over 12% BF when bulking, just makes you look and feel like shit
Dumb to go over 12%? I gain muscle poorly below 12% so obviously it wouldn’t be “dumb” for me. You don’t base your actions on numbers alone. There are people who LOOK like they are carrying less than 10% body fat at 12%. There are newbies who will stunt their own progress by following ridiculous number rules like this.
As far as the OP, I agree with u_mombooto as far as approach.[/quote]
[quote]u_mombooto wrote:
What is most interesting is the arbitrary cut-off of 12% that everyone seems to have determined in these forums. An improvement from 10% a year or so back (thanks in no small measure to your “discussion” with CT) …can we see 14% next? And maybe 15% in a year’s time if we’re lucky.
[quote]waylanderxx wrote:
6 chin ups at 235 is “quite impressive” I disagree with you there lol. I weigh 235 and can do atleast 30 lol, I bet this guy could get down to like 195-200 lbs. IMO its dumb to go over 12% BF when bulking, just makes you look and feel like shit
I’ve actually only been doing chins @ this bodyweight for…four weeks, five weeks? Before that it was all rows and ghetto T-bars and deadlifts and pulldowns. I did do sets of 10-12 when I was around 170, which might explain it. Long way to go still.
As for arms, yeah, they’re sticks. My routine’s a little different, in that I do legs and back on the same day (I never felt like doing lats on ME/RE upper days a la Westside meshed well for me) and after doing all that, well, I’m whipped, and shamefully inclined to say “fuck it, triceps are more important anyway” to my sets of curls.
So: based on all this feedback I’ve received, I’ll-
*diet down until April/May; no more fast food, Dr. Pepper (sigh) or assorted junk food
*Keep on doing my Westside so I don’t lose strength
*Do those damn curls and overhead presses
In terms of diet, what I basically had in mind was to slightly reduce calories, high protein/medium-low carb. Said carbs coming from good sources. Do cardio once a day for around twenty-thirty minutes. Am I on track here with this line of thinking, or is there something I need to reconsider?
I and others using the westside templete do the same and do lats on Lower days. Read some of the logs at Elite I see many do trap work and Lats on Lower days.
I think you got the right idea, clean up the diet drop the junk and lose some fat. I lost 20lbs of fat while doing Westside and gained strength while dieting.
Frankly I expected to get pasted a lot worse. The guys on here know their stuff, which is why I wanted their opinion. I know I’m nothing special. But I wanted to know what to do, and now I do. Can’t really get pissed off at anyone for not sparing my tender feelings.
Yeah, it alway seemed to work out better for me that way. May have to switch it up, though, if I want to prioritize my arms. Dunno. We’ll see how it works out.
The reason I say 12% is because thats about around the cutoff for abs to show. Ive been staying around 12% for all my bulking periods and I’ve been putting on around 15 lbs a year following this for the past 4 years. Idk about you guys, but when I look in the mirror, no matter how big I may be if my abs aren’t showing, I think it looks like crap. This may be because I’m really into competitive bodybuilding, but thats just my opinion as I stated earlier. I dont really get the point of continually bulking at a BF % of like 17-20%. I don’t give a shit if I go to the gym and some guy is stronger then me but is jsut a huge fat ass, they look like crap. Going to the gym and seeing a ripped guy who is stronger, now thats different. Guess it just depends on if your more interested in looking like a block of cheese and hoping you gain shape atfer you gain more strength or look really good at a lower bodyfat % and go from there. Im not flamming this dude, I give him props for putting his pics up here, I’m just saying what I think.
And mutumboo, I’ve been training chins hardcore for abt 4 years now since they are basically the best mass builder for your back, so if im a solid 235 and not carrying around excess bodyfat 30 is certaintly plausible.
You clearly possess an amazing physique,of greek god proportions. I’m sure we will all be inspired by a few pictures.
Also I never said its impossible to perform 30 chins from a dead hang at a bw of 235, I just said its a feat that has been videoed once or twice, and most notably in the case of the 235 pound, sub 10% body fat champion powerlifter MAtt kroczaleski whop’s trained all his life…and you could well possess upper back strength-endurance to match the guy, who knows? Feel free to post a video for this feat as well, as we all need the inspiration…but AFTER the shots of your aesthetic physique.
NOTE::Use the “rate my physique” option instead of this thread though…let the OP carry on his training log unhindered here.
Thanks in advance.
EDIT: you’re 6’2"…while the OP is 5’9" and could well look “jacked” at 195-200. I wonder how “jacked” you really are at 6’2", 235 at 12% personally but you will silence us all with your pics, no doubt. And the 30 rep chin video request still holds.
[quote]waylanderxx wrote:
The reason I say 12% is because thats about around the cutoff for abs to show. Ive been staying around 12% for all my bulking periods and I’ve been putting on around 15 lbs a year following this for the past 4 years. Idk about you guys, but when I look in the mirror, no matter how big I may be if my abs aren’t showing, I think it looks like crap. This may be because I’m really into competitive bodybuilding, but thats just my opinion as I stated earlier. I dont really get the point of continually bulking at a BF % of like 17-20%. I don’t give a shit if I go to the gym and some guy is stronger then me but is jsut a huge fat ass, they look like crap. Going to the gym and seeing a ripped guy who is stronger, now thats different. Guess it just depends on if your more interested in looking like a block of cheese and hoping you gain shape atfer you gain more strength or look really good at a lower bodyfat % and go from there. Im not flamming this dude, I give him props for putting his pics up here, I’m just saying what I think.
And mutumboo, I’ve been training chins hardcore for abt 4 years now since they are basically the best mass builder for your back, so if im a solid 235 and not carrying around excess bodyfat 30 is certaintly plausible.
Lol alrite dude, Il put some up Friday when I go home. I realize you may be skeptical of my gains and whatnot, but I’m only 18 bro, I still put on mass rly easy. But yah Il leave this thread to the original purpose.
Protein shake when I got up, single scoop of EAS (I think around 23 grams) and then;
CARDIO
35 minutes on a recumbent bike at a reasonable clip. Shoved some new tunes in my Shuffle and zoned out for a while.
Another shake after I got done, then I got some takeout; teriyaki chicken with white rice.
I think I probably stand to lose a good bit of just from cutting out the soda and junk food, but from there I’ll guess I’ll have to see if I need to go further.
