[Tennis_Elbow]

I use to workout in my teens. Did a bodybuilding show when I was 15. Then college and work made me lazy. My wife finally inspired me to get back in shape. Been training hard for 9 months now. Lost 20 pounds and I'm stronger than I've ever been. I would like to lean up some more and I'm posting my pics in hopes to get some opinions on stuff I should be working on and what exercies I can do to fix the flaws you see. Thanks!

[big bg]

whats your diet consist of , are you trying to lean up more, how much cardio do you do? i know lot of questions, but need to know if you want help

[Tennis_Elbow]

I eat 6 meals a day.
breakfast: 8 egg whites + 2 toast
Mid morning snake: Protein Shake + Apple
Lunch: Chicken Breast + White Rice + veggies
Mid-afternoon: Protein Shake + Yogourt.
Supper: Steak + bowl of oatmeal.
Before going to bed: Protein Shake mixed with Stawberries.

I lift 5 times a week(in morning before work) and do cardio 3-4 times a week(at night). Mostly 30 minutes of stationary bike.

I would like to lean up so I can see my abs while building some more muscle.
Right now only supps I'm taking is Lipo 6(Fat burner) and multi-vitamins.

[big bg]

somtimes you have to choose one or the other. it hard to build mass and lean out at the same time because in order to lean out you need to consume less calories. you need to make the decision wether you want to( say screw it )and get ripped or worry about size. summer is around the corner so i would go for getting lean. your diet looks ok but first would switch my white rice to brown. get rid of the yogurt. have oats for breakfast, veggies with the steak and have the steak with dinner three times a week and white fish the other four days. fish helps thin the skin. you might want to consider cycling your carbs but first you need to figure out how many your getting a day.(example when i diet i have 350 carbs one day, the next dat 250 the next day 150 and the next day 75 then back up to 350 and do the rotation over again.

[Tonkin]

it seems complicated how do u calculate how much carbs u eat a day say pffffff im so confused, tewll me what u do to get 350 carbs then lower it?

[Tennis_Elbow]

thanks big bg. I get your point about somtimes having to choose. I am choosing to get ripper. At my height I think I have enough size. I just think my arms look small compared to my shoulders, back and chest. A few questions... Why Cycle Carbs? What is the purpose? Is it Speed up my metabolisme?

[big bg]

read the label of what your eating and write it down, examp. 1 cup of oats has 54 carbs 8 oz of ground beef has 40 grams of protien. you have to measure or weigh your food to keep track of what your getting

[big bg]

Originally Posted by Tennis_Elbow

thanks big bg. I get your point about somtimes having to choose. I am choosing to get ripper. At my height I think I have enough size. I just think my arms look small compared to my shoulders, back and chest. A few questions... Why Cycle Carbs? What is the purpose? Is it Speed up my metabolisme?

basically. the problem is some people over diet, meaning they stay low carb to long and eventually there body panicks and goes into a starvation mode haning on to bodyfat( natural instinct for survival) by cycling you keep your body and metabolism guessing and that keeps things moving....aslo try to stick to food and just one shake a day(after workout) because food takes more energy from the body than a shake does to digest( it takes a calorie to burn a calorie)

[Tennis_Elbow]

Woah some good info here. Thanks man. I admit I am a bit lazy and tend to rely on shakes too much. My wife tells me the same thing every day.

[big bg]

you know getting a shake is definatly better than nothing, but whole food is always the best. if your trying to put on mass shakes are always an easier option.

[MaKaVeLi]

^ Agreed, try taking cottage cheese also prior to hittin the bed

[Tonkin]

i weigh 90k, how much carbs and proteins hould i take a day to grow?

[Rocky]

Hey Bg - I've just seen your pics so not to doubt your expertise but I thought cycling carbs would be detrimental to cutting as by shocking your body's metabolism you will be fluctuating it's ability to consistently use the carbs at each meal. Surely the better thing would be to slowly reduce the amount of carbs in each meal so as deliberately not to affect your metabolism, thus getting your body used to recieving less carbs.

Tonkin - as a rough estimate on your carb and protein intake. 90kg is equivalent to 200lb so you want to be taking in anywhere between 200 and 300g of protein. You carb intake should be a little higher than this so aim for 300-400g. Then just go by the mirror and scales. If your getting too fat, reduce the carbs slightly until you are gaining at a satisfactory level.

[big bg]

Originally Posted by Rocky

Hey Bg - I've just seen your pics so not to doubt your expertise but I thought cycling carbs would be detrimental to cutting as by shocking your body's metabolism you will be fluctuating it's ability to consistently use the carbs at each meal. Surely the better thing would be to slowly reduce the amount of carbs in each meal so as deliberately not to affect your metabolism, thus getting your body used to recieving less carbs.

Tonkin - as a rough estimate on your carb and protein intake. 90kg is equivalent to 200lb so you want to be taking in anywhere between 200 and 300g of protein. You carb intake should be a little higher than this so aim for 300-400g. Then just go by the mirror and scales. If your getting too fat, reduce the carbs slightly until you are gaining at a satisfactory level.

hey rock. thats true in the begining phase of a diet but must get to a sticking point somewhere along the line and the best way to get that last little layer of fat off most is to shuffle there carbs around.. everyone is different though and that type of rotation usually only works with those who are at a very low bodyfat already, so in a way you are correct.

[shorty]

squats

[ruel]

first of all you need to choose what really do you want to be. to bulk up or to shred? that is the question. you can't have both. by choosing one of them, you need to rebuild your diet and training program.

[Tennis_Elbow]

Thanks for feedback! Much appreciated.

[miniduck]

You look to have good size already, but try to get more back detail. Good luck on the cutting. I don't have too much advice to give about cutting considering I haven't really done it much before, but I'll be doing it soon.

[ruel]

looks massive.. good size man!