[travisallenn]

i have worked out before but finally since 4 months ago i have gotten really serious about bbing.

so i am currently 178lbs with 20%ish bf, but i want to end up in the high 100's roughly 180-200 by the end of the year with 10-12 bf% i've posted a couple pics

i really want to work on my back(alot i need lats), pecs, shoulders, and triceps. also i took one pic how i normally stand and another how i want to stand but it makes the middle of my back burn so im guessing im weak in that area.

now im stuck in a dilemma, should i lean out to 10-12% before i start to bulk? or should i stay with what i have and bulk past 200 to lean out to 180-200. i want to lean out a bit for summer and all too.



my normal back posture vvvvv

the posture i want to have vvvvv


if you guys have any advice as to where i should put on some muscle let me know its greatly appreciated

im trying to stay on a good diet but its hard working retail that doesnt have a microwave/refrigerator in the store, but i am taking whey, and protein bars i eat 6 times a day and nearly 1 meal is a 6inch subway sandwich for now at least until i get my next paycheck to cook up those chicken breasts and carry them around. i am eating alot of whole grains, salad etc too. no junk food either.

supplements are: multivitamin, omega 3 fishoil, vitamin e, calcium pills, b complex pill (been taking all of them since i was 6 w/o them i get sick in 2 days) whey protein and glutamine.

i want to try some BCAA's but i have no feedback on people who have used them. also i used to take nitrix about 2 years back and was wondering if its ok to even take it at all because i kind of want to.

training usually lasts me 1-1.5 hours depending on my intensity and rest periods. i also add cardio into the end of my workouts for 15-30mins.

any advice is greatly appreciated!!!

my current goal is to be like kaboom from his "a few promised pics thread"
but later i want to move my weight up then have the same definition but at 180-200 lbs.

happy lifting

[TyrVadir]

mate buy a large esky, and some of those freezer bricks that should solve the problem of keeping your meals cold, as for what to eat, make stuff up that can be eaten cold or cool.

BCAAs Dymatize you cant go wrong im just started using the super aminos which has your bcaas and then some. what type of protein are you taking?? do you enjoy eating chicken breasts?? coz if you can get your hands on some beef then that would be the way to go.

[travisallenn]

beef chicken doesnt matter im trying to stay away from fat though so lean beef right?

for protein im currently taking this stuff from costco....but i want to try something else

[TyrVadir]

ok some fats arent bad for you, even beef fat in moderation is extremely helpful, you are taking fish oil, that is a fat but a healthy fat. trying to go too lean or eating too clean is all fine and dandy but trying to do it year round will drive you nuts.

you will find the more you train and so long as your eating is consistently good you will lean up (along with cardio) ill give you an example of what i eat in a day now.

Meal 1:

2 cups fruity oatmeal with tsp honey and protein powder, 2 eggs, 2 tbsps cottage cheese plus protein shake.

Meal 2 (preworkout):

banana and protein shake + creatine dosage.

Meal 3 (postworkout):

cottage cheese with sweet chilli sauce and almonds (6)

Meal 4:

3 thinly sliced rib fillet steaks with lettuce, baby spinach and rocket (dressing is a dash of olive oil and balsamic vinegar).

Meal 5:

this one is good its hokkein noodles, stir fry veggies (just a frozen pack of them) with some beef all cooked up like a stir fry then add some soy sauce and peanut butter and then a protein shake.

meal 6:

Same as meal 5

before bed:

peanut butter sandwich and protein shake

[bigbull]

right bro at the mo you dont need to cut so get ya deit down like one other as said eat chicken ,beef,turkey with brown rice or pasta or and ya can have tuna and salmon. how many times a week are you training and get ya form down to damm near perfect

[TyrVadir]

as for protein depends on what your body type is like me for example ive found that a protein blend (all the types of protein that digest at different rates) works really well for me most people on here will suggest ON (optimum nutrition) but at first id suggest getting a protein blend like mine that way you have all the bio-available types of protein there instead of having to buy them seperately good luck mate dont lose sight of the end goal

[TyrVadir]

bigbull is right you dont need to cut either so carbs and healthy fats ARE your friend

[bigbull]

every one finds there own company like me and TyrVadir but still make show its a good protein blend

[TyrVadir]

haha this may be a bit to absorb but so long as your willing to spend the money dont be afraid to test different brands and see which one you like ( be prepared to take the same type for at least 2 months so you can gauge its performance) but yea everybody is different so don't be afraid to try different types

[TyrVadir]

haha does this help any btw??

[bigbull]

it should do man we have covered every thing

[TyrVadir]

i hope the stuff i wrote was understandable