[DonPengu1n]

Here are 3 pics of me recently..i just took them yesterday im 19yrs old, 6'3, and 240lbs ..im tryin to decide if i should bulk, or diet down ..... im in the middle an could/should do both lol

[G.R.8]

keep up man

[Hanma]

Nice traps, give us more bbing poses so we can give u more feed back!

[DonPengu1n]

not to good at the posing..i did a back pose but my shoulder blades stuck out cause im guessing i flexed wrong? lol ..anyways im gonna either try again or just post up the ones i got up here anyhow

[DonPengu1n]

So um, anyone have anything to say?


where the hell has everyone been this place has been dead for a few days..

[Jayhawkk]

Hey there :)

You're a big tall guy so you have a lot more area to cover with muscle but you're on the right track, imho.

Your outter chest seems to be in check but your lower chest seems to be lacking in comparison. You also need to bring your shoulders up more with your trap height making them look small...also in comparison.

It looks like from your double-bi pose that you have some back width coming along but it's high so you should focus on bring your lats out more.

Your tris flexed stand out so that's great but you suffer from lackofpeakitis for your bis which I also have a problem with.


All-in-all...Looking good. research diet and training and I would suggest bulking but not an all out burger king bulk. Eat clean and healthy and lift heavy. Don't forget working bodyparts because you're focusing too much on another. and remember the smaller muscles get overtrained easily. Keep that in mind when coming up with a training plan.

[Jayhawkk]

And sorry about being dead...I'm been feeling like **** the past few days and my time has been limited and my computer was fragged so it had to be formatted.

[Mygeeto]

im here, as always

[DonPengu1n]

Originally Posted by Jayhawkk

Hey there :)

You're a big tall guy so you have a lot more area to cover with muscle but you're on the right track, imho.

Your outter chest seems to be in check but your lower chest seems to be lacking in comparison. You also need to bring your shoulders up more with your trap height making them look small...also in comparison.

It looks like from your double-bi pose that you have some back width coming along but it's high so you should focus on bring your lats out more.

Your tris flexed stand out so that's great but you suffer from lackofpeakitis for your bis which I also have a problem with.


All-in-all...Looking good. research diet and training and I would suggest bulking but not an all out burger king bulk. Eat clean and healthy and lift heavy. Don't forget working bodyparts because you're focusing too much on another. and remember the smaller muscles get overtrained easily. Keep that in mind when coming up with a training plan.

S'all good brotha!
First off, thanks for the response and your opinions (as many are exactly what i was thinking)

Right now im doing homework but i will post my workout in a brief view fyi
Mon Legs
Leg Press- usually stay around 6-700 lbs for reps of 8-10
Squat (smith machine)- work up to 225 ..try an get a pump and burn
Leg Extension/hammy curl- whatever feels good
Calves- (usually seated, work those in with leg & hammy curls)

Tues Shoulders
Seated Behind the back shoulder press(smith machine)- work up to 185 for 5
Dbell shoulder press- work up to 75lb dumbells for eh um 8-12
Shoulder raises- 35-40lb dumbells for 12-15
Back shoulder raises(duno propper name) but put head on the back of an incline bench with ur legs standing (so ur bent over with head on bench) and raise 20-25lb dbells for bout 12-15
Shrugs (seated cause i have bad shins) 125lb dbells

Wed Cardio
Eliptical(fatburn) for 45-60mins with heart rate at 130-135

Thurs Back
6 sets of chinups (burnouts)
Lawn mowers (knee on bench and pull dbell up to ur chest) 95lb dumbell
Wide grip lat pull downs eh um 150ish? 160ish?
Seated row (bend all the way down, back up an pull to ur chest) like 200lbs
Somthin else im forgetting but i duno off hand

Friday Chest
Incline bench (smith machine) like 185 - 225 or so
Chest machine (its an old school machine but is JUST like benching, but hits my muscles more i think) i just stack weights on it cause its a free weight rear loaded machine thingy
??add dbell bench for inner chest???
?? add somthing for inner chest??
Cable Cross overs 12-20reps

Sat Arms(if i dont do biceps on thurs/back day and triceps on fri/chest day)
(f*cking peaks in the biceps that i dont have grr)
ez bar curls work up to 45lb plates on either side for about 8-10 reps
concentration curls 25-30 lb dbells
hammer curls work up to 60lb dbells
Cable curls (lay on back with feet up on thing an curl away (curved bar on the top part for attachment)
Double bicep cable curl(stand in middle and curl like ur double bi posing)
Tri french curl(i call them skull crushers)
Cable push downs
Single Cable tricep pull downs(i think i made this up or i duno the name of it)

I usually do about 4-6 sets per exercise ...usualy try to do 10-12 reps per set... i have been lifting since 5th grade tho so i know my body and usually know my limits (without over training)... i think the chest is because i used to do more powerlifting stuff for football... so i ended up using a far apart bench grip (i benched 405 as a senior in highschool w/no bench shirt). As for shoulders- i push pressed 395lbs for 1 rep...NO IM NOT LYING.. i just got strong shoulders i guess?

And after this post damnit i better get more replies!

[DonPengu1n]

Oh and as for diet right now im doing Low Carb, High protein ..prob around 6-8 chicken breasts a day, a steak a day, 10 whites in the morning with oatmeal, 2 shakes a day plus 1 more after my workout, sometimes i substitute pork in for my chicken cause im startin to hate the taste.... usually have broccolli or a salad with light dressing ... and lots an lots of A1 steak sauce and Barbecue sauce for the stupid chicken an any other meats lol .. oh an also usually have 2 cans a tuna a day with some light miracle whip (i duno the better one for you then mayonaise so not to fatty) an toss some cellery in there

i mean for it to be a clean bulk not a cutting diet

i dun got it figured out for calories or macros yet ...but im just tryin to eat every 2-3 hours ...usually start with breakfast

8am - 8 egg whites + 2 complete eggs, protein shake(made with water) with 1/2 cup oatmeal, banana, 2 scoops whey (Vanilla baby!) & 1.5-2 scoops peanut butter

10am protein shake

12pm 2.5 chicken breasts, salad or broccolli

2pm steak & veggies (or salad)

4pm 2.5 chicken breasts (or pork depending on whats made) & veggies

6pm 2.5 chicken breasts (or pork depending on whats made) & veggies

8pm 2 cans tuna w/ mayo (fat free good for you kind) & some veggies

10pm protein shake OR some cottage cheese (fat free skim milk made kind)


workouts are usually when i can get it in ..usually between 1-4pm ...usually follow up with 2 scoops whey protein & oatmeal shake

*NOTE* I am on adderrall and that MEGA F*CKS up my diet ...so i will try an get shakes down at times i cant/dont feel like eating so i got somthing in me (for instance today i took it on an empty stomach at 1pm when i got up...i had 1.5 chicken breasts at about 2:30pm, 1 protein shake at 5pm...and just now (9:45PM) having a protein bar and a boost shake...i hate the stuff but it really helps so i gotta stay on it)

Cheat meals...well i dont really have them cause i am not 100% strict on this diet (i havent counted out cals or macros) so i try to stick to this as much as i can ..sometimes varying times that i eat an amounts..but its pretty close ..although sometimes i switch around the meals ..like have the tuna meal instead of chicken breasts in a row

also alot depends on school (community college)

DAMN THATS ALOT OF TYPING (although its better then Chemistry & Math homework lol)

[Jayhawkk]

Hey brotha, I've looked at and have some suggestions but I have to take care of a few things first before going into detail.

Couple quick points though.

1. Too much on your arms

2. Too much volume for a low carb diet. For energy and growth you need a surplus of cals.

3. Need a better variation of back work. Missing your lat width exercises

4. You're using two pressing movements for shoulders.


More to come.

[DonPengu1n]

Oh and another post (i know im post whoring it up right now but im on my adderrall an crazy hyper an need to do 110% on everything) here listen to this...AWESOME song that i just heard called Bob Marley - Redemption Song

You know me baby- The Video Geenie ! (gotta figure out who named me that but thanks lol)

YouTube - Bob Marley - redemption song

P.S. (jay maybe you know) How do you get it so the video shows up on here ...so the video can be played on this website (i duno how but the video shows up on here some how or another i duno how to do that...an need to learn)

[Jayhawkk]

[Jayhawkk]

Use the "yt" "/yt" and the last part of the youtube extention after the = part.

[DonPengu1n]

Originally Posted by Jayhawkk

Hey brotha, I've looked at and have some suggestions but I have to take care of a few things first before going into detail.

Couple quick points though.

1. Too much on your arms

2. Too much volume for a low carb diet. For energy and growth you need a surplus of cals.

3. Need a better variation of back work. Missing your lat width exercises

4. You're using two pressing movements for shoulders.


More to come.

Only askin cause im doin back today an wanna get these new exercises figured out before i go in to the gym (around 4-4:30pm)

1. Arms will be done today after back
1. Ez Bar Curl - Heavy 4x8
2. Hammer Curl - Heavy 4x8
3. Lying on back cable curl (ez bar cable attachment with feet up on machine so the block weights with the pins are going up an down between ur legs) 4x10-15 light an feel the peak (cause i dont have one lol)
4. Double Bicep Cable Curl (standing in double bi pose and curl) 4x10-15

2. I will add some peanut butter & jelly sandwhiches in today, as i wont be able to bring chicken breasts with me to class and heat them up etc ... diet will look like this... 7am 8egg whites +2 full eggs ...protein shake (2 scoops whey + oats + banana)... 9am 2 chicken breasts & veggies .... 11am 2 Peanut butter an jellies 1pm protein shake (2 scoops whey) 3pm 2 peanut butter an jellies .... workout 4-430ish followed up by 2 scoops whey + oats (prob around 5-530pm)... then at 6:30pm steak and veggies (maybe w/baked potato)...8:30pm 2 chicken breasts or pork with veggies ......and 930pm-10pm maybe 2 cans tuna w/mayo &celery mixed in

once again i duno how this adds up but it looks decent (im on 1ml of Test E and 1ml of Deca every 3 days ...so its about 600mgs test and 700 mgs deca.... also takin 1 50mg dbol tab everyday (usually 30-45 mins before workout)

started aug 13 so this is week 3 (i was 218lbs, now im a solid 230lbs and usually get up to 240 with food an water an stuff)

3. For back I will sometimes toss in some Tbar rows...but what do you mean by lat width exercises?

4. Shoulders, what do you suggest? ( fiound on Dorianyates.net in the ask dorian section someoen asked about shoulders an he replied "chose 1 pressing movement and 1 lateral movement for 2-3 all out sets each."
-so im thinking stick with behind back military press (with smith machine) ,upright rows, dumbell lateral raises, rear raises (explained in an earlier post) ....leme know ur thoughts

thanks in advance bro im just tryin to get advice from others and bring some life back into this damn board! lol (seems like there was a cult drinking of some *special liquid* that i didnt know about ..an now noone ever posts ...hmmmm

time for me to go cook an eat some breakfast

[Jayhawkk]

Bicep simple but effective workout



1-2 warm up sets of dumbell curls with light weight(I use 15 pounds)
3-4 sets 6-8 reps of alternating dumbell curls

3-4 sets 6 reps of hammer curls

3 sets 6 reps of barbell(straight or ez bar)

Every other workout switch up an exercise with another type. Like preacher etc.

[Jayhawkk]

Back

Upright row for upper back/trap

Bent over row with barbell for thickness

V-bar cable rows I put the attachment up and then down low for hitting upper and lower lat(well focusing really it doesn't leave out anything)

Seated rows

T-bar wide grip

Seated wide grip pull down

Wide grip pull up


Think wide grip and downward angle as lat width

wide grip and back motion as lat thickness

neutral or close grip and back motion as back thickness

neutral or close grip and down/up angle as lat


That's the simple generic way of thinking about it. I'll google some exercises with muscle attachment when i get time. it's about to storm here and I have to get my car to the shop.

Just remember to pick a few exercises that cover the back areas and alternate exercises ever other workout or so to vary it up. You don't have to use every exercises with 18 sets for each muscle group.

[Mygeeto]

if all else fails...HIT
but me i think ur looking pretty good...u could use some more inner chest work but thatll come in time i guess

[DonPengu1n]

Yesterday i had a damn good back day, thanks for the advice jay.... i think i hit the back alot better this time ... an yeah im gonna start workin on the inner chest more (already gave a reason why its like it is, i think lol)

just wanna say thanks again for the response!(everyone) ... an anyone else who has their 2 cents toss it in ..no such thing as a bad comment

[Deeznuts54]

Continue to bulk until you feel that you are big enough. If this is the path you choose, I would greatly increase your carbohydrate intake especially pre and post workout.

[DonPengu1n]

Originally Posted by Deeznuts54

Continue to bulk until you feel that you are big enough. If this is the path you choose, I would greatly increase your carbohydrate intake especially pre and post workout.

thanks for the advice, thing is i actually just started doin that the other day, started eatin some noodles for a afternoon snack/lunch ..its easier to take with me to class and eat instead of havin meat or chicken that might spoil lol

[DonPengu1n]

within the next few days i should be gettin some more pics up ...keep checkin back an thanks for the comments!

[DonPengu1n]

woooOOOooo this weekend i will get some pics ..goin to visit a friend an she has a camera

[dieseld]

well you in a different situation with your bodytype, your body seems to have some mass, but you have a very soft look(b/c of ur bf %) which is fine, your new to training...concentrate on a diet with high protein and slim down your waistline...does your routine include powerlifting? squats, deads, etc? find an experienced trainer and explain your wants... i think you have potential, but its hard to tell now

[DonPengu1n]

actually i train myself ..i have trained powerlifting style for as long as a can remember, only now am i switching to a more bbing style of lifting ...i used to do chest shoulders tri ...legs back bi .... and alternate them.... i have always lifted for footbal and i played college level for a year (on scholarship) but i disagreed with my coaches to say the least.. and quit...so now im gettin into the bbing scene... but right now my split (is posted up above) and anywho i was jw you got any pics of you up ? ..im really surprised of a 300lb natty lol.. and as far as a trainer ...no thatnks i lift by myself.. im debating if i should go back to my old ways of training or continue what im doin now .....i got my diet in check pretty well - as in eating high protein low carbs unless its before the gym or after the gym (i add carbs then) ...i need to get some new pics tho cause i dropped a pretty good amount of bf when compared to those ... i will try an get them soon (prob tomorrow or saturday)

[DonPengu1n]

oh and as far as my bf ..i could crash diet really easily..but ive always been big and i cant get myself to diet down an look like a normal sized person lol ..id rather be huge with some beef on me then skinny with ripped look .... so im tryin to clean bulk with cardio .... ive always played football an i just cant get away from being the big guy ppl look at lol ...i know it sounds stupid but oh well

[ajdos]

Don, I would cutt up and then go back to bulk, reason bein is once you are lean you will be able to put on size and stay MUCH leaner @ the same time. Good luck bro, you have a ton of size so don't be afraid to diet down, you will love the results.

[DonPengu1n]

In stead of completely cut dieting, i have been eatin clean and bulking .... and when i say clean ..damn i mean clean .... usually i will have egg whites an a protien shake w/oatmeal in the morning ...then 2 cans of tuna fish ...salad... chicken breasts (usualy 2).. maybe a steak ..... a few carbs like a peanut butter an jelly sandwich before lifting .... protein shake... more chicken... i havent calculated it out but i just try an fit it in through out the day ...i dont wanna go crazy an get all burned out with diets an stuff ...but this has def helped ..i really need to get some damn pics so you guys can leme know if u see any difference

i promise i will get them up tomorrow or sat !

[dieseld]

i started out lean with a wide frame, so my mission was to gain insane mass, with a tight waistline. yeah, listen to ajdos, knowledge in bb is the most important aspect-just like anything else. the idea of you cutting down and then packing on mass is logical. not only can you gain more muscle through this process you'll gain bb experience...just being a "big" dude is alot different than having massive muscle structure and a lower bf % like a bb..it takes years for that type of change, but its worth it imo... i see lots of guys that are over 6ft 2xxlbs and just big, but not bb big

i posted some pics on another site on me when i was 275lbs with a 34" waistline, although 90% on the replies were very positive, their were many ppl that believed i was a "juicer" under a natty status and just lying about it to make myself feel better...truth is, their are VERY few ppl with the heart and true dedication to the sport to fully exploit their on genetics natty, id say my genetics are slightly better than average, but its my dedication thats pushed me fwd....ive trained with powerlifters and bbs, depending on my cycle..mass/cut...and gained much experience in a short time, but posting those pics kinda rubbed me the wrong way...ppl dont wanna believe that your "bigger" than they are, b/c their self consicous.."how can he get bigger than me without roids"... is the real answer, sad but true...some have the guts to do it, some dont...either way, i found out how ppl view me in society

[DonPengu1n]

i got the new pics...i will put them up tomorrow ...anyone know how to post them (i forgot since i uploaded the other pics earlier in this thread) ...if no idea then i will figure it out tomorrow