Pics taken at 182 lbs. 12% bf

WorkoutGuru · 09-13-2008, 07:03 AM

Let me know what you guys think. Since these pics, I have dropped to 178 lbs, 11% bf. Looking better than ever. LIGHT WEIGHT BABY!

DOMS · 09-13-2008, 07:45 AM

Good stuff dude. You have a great base to work from, I would start by concentrating on your back, trying to add some width.

How long you bee training?

WorkoutGuru · 09-14-2008, 01:50 AM

Thanks, i've been training for about 6 years, but got into bodybuilding maybe about 2 years ago. I'm a nutrition freak and don't take many supplements besides arginine, BCAAs, carnitine (when im cutting) and of course, protein.

And as far as my back goes, I'm already working on it. Rowing 205 10 times, perfect form

Half Second · 09-14-2008, 02:50 AM

solid base. you look a little higher than 12%bf to me tho. are you doing the caliper testing or is a trainer?

WorkoutGuru · 09-14-2008, 04:09 AM

Certified fitness trainer at the gym at work. She could barely pinch anything on my arm, back (scapula), or legs. My abdominal area is where I store most of my bodyfat, so the way you see it could throw you off. It's a caliper test, so its legit.
The front side pic is obviously not flexing, forgot to take it flexing, 6 pac almost there. Makes a world of a difference.
I wouldn't lie, especially with pictures involved.

DOMS · 09-14-2008, 05:21 AM

What else you doing for your back? I would recommend =

wide grip lat pull downs 4 x 10-12
Bent over barbell row 4 x 10-12
close grip lat pull down 4 x 10-12
Bent over dumbbell row 4 x 10-12

Do what you want as a warm up.

Half Second · 09-14-2008, 01:01 PM

not saying you're lying bro. it's just a matter of accuracy when it comes to the person doing it themselves versus have a qualified CPT do it, that's why I asked. I'm the same way, I'm probably close to 11-12% but most of it is around my waist, so it's hard to tell what I'm really at without the bf test.

KM · 09-14-2008, 01:10 PM

Quote:

Originally Posted by DOMS

What else you doing for your back? I would recommend =

wide grip lat pull downs 4 x 10-12
Bent over barbell row 4 x 10-12
close grip lat pull down 4 x 10-12
Bent over dumbbell row 4 x 10-12

Do what you want as a warm up.

no deadlift mentioned.

And probably the most overlapping back routine I've seen given spewed out.

You need 4 exercises; a deadlift, a high pull (pulldowns), a low pull (some form of rows) and a high pull (cleans, shrugs, etc.). Anything else is overlapping. Remember, volume is needed for growth (for the majority), so if a certain aspect of your back is lagging, increase the volume.

That said, deadlifts are an exception. Most see myofibrillar hypertrophic gains through reps of 5-8.

KM · 09-14-2008, 01:12 PM

Quote:

Originally Posted by WorkoutGuru

Let me know what you guys think. Since these pics, I have dropped to 178 lbs, 11% bf. Looking better than ever. LIGHT WEIGHT BABY!

Great work bud! You look good.

Cut. The higher the bodyfat, the harder it is to induce lean body mass, and 12% is high. Also definitely work on posing.

Werd, this can make your or break you.

Iron_Mercenary · 09-15-2008, 12:33 AM

Def work on posing.

**chrispghmuscle** · 09-15-2008, 08:49 AM

Doing a fine job, keep up the good work

Nebraska1 · 09-16-2008, 04:53 PM

looking good bro ...keep it up

**mperk** · 09-16-2008, 06:56 PM

Lookin good bro - you got some good advice here - BTW - with my BF testing exp - the margin of error is substantial - +/- 5% at least depending on the operator -exception is the underwater type. Within a year i had readings of 15 and 24% - i know the truth was somewhere in between 'cause the weight diff was only 3 lbs!

WorkoutGuru · 09-22-2008, 02:33 PM

Quote:

Originally Posted by Iron_Mercenary

Def work on posing.

Yeah never really looked into learning how to pose, those pics are as raw as it gets haha.

Just so everyone knows, I'm not looking to compete. I adopted the bodybuilding lifestyle long ago because it is an amazing lifestyle to live by. Everything I do is solely for my benefit, psychologically, emotionally, and last by not least, physically. I love my life, i love lifting, and all the benefits that come with it.

Thanks for all the replies, I appreciate it.

Half Second · 09-23-2008, 12:17 AM

Quote:

Originally Posted by mperk

Lookin good bro - you got some good advice here - BTW - with my BF testing exp - the margin of error is substantial - +/- 5% at least depending on the operator -exception is the underwater type. Within a year i had readings of 15 and 24% - i know the truth was somewhere in between 'cause the weight diff was only 3 lbs!

I agree, I had my bf tested a few weeks ago and it was 13.5% I haven't been able to catch that trainer at a good time so I had another one do it today and he recorded me at just over 17% Yet my pants have been fitting more and more loosely and my waist tape measurements have been going down. And I haven't lost that much muscle in 3 weeks either. Meh oh well, just gonna keep cutting until November and then bulk bulk bulk

Superman_20 · 12-07-2008, 03:01 PM

Quote:

Originally Posted by WorkoutGuru

Yeah never really looked into learning how to pose, those pics are as raw as it gets haha.

Just so everyone knows, I'm not looking to compete. I adopted the bodybuilding lifestyle long ago because it is an amazing lifestyle to live by. Everything I do is solely for my benefit, psychologically, emotionally, and last by not least, physically. I love my life, i love lifting, and all the benefits that come with it.

Thanks for all the replies, I appreciate it.

its a hell of a life style, i hate that people don't understand what you are doing... its like you're all alone on it, at least for me... i didn't understand it either until i started... keep it up