Just took this pic, and need some opinions.

Beergoggles · 04-27-2009, 01:11 AM

I'm currently about 155lbs and 5% bf. I'm bulking, and taking the basic supplements. I've been training for BBing about a year now, and want to know what you guys think.

I know my arms need to get bigger. They're only 14" right now, compared to the 12 1/2" I used to have.

Big MuMbO jUmBo · 04-27-2009, 03:13 PM

your very lean you need to eat big meals with lots of protein but keep at it bro and with consitency and patients you will get to where you want to be!!

Beergoggles · 04-27-2009, 04:03 PM

Quote:

Originally Posted by Big MuMbO jUmBo

your very lean you need to eat big meals with lots of protein but keep at it bro and with consitency and patients you will get to where you want to be!!

My body is very strange. I've had a six-pack since middle school, and nothing I do seems to put on any kind of fat. Even though it's completely against what all the "gurus" say, I can still gain muscle mass at around 6% body fat.

I eat around 3-4k calories a day, about 2-300g of protein, and I've been growing fairly steadily. I started out weighing 135lbs, now I'm at about 152lbs.

Mr Moley · 04-27-2009, 04:07 PM

You have a great base to work off mate. Be proud!

Just hit those arms hard as you can just like you should be doing to the rest of your body and absolutely EAT EAT EAT. EVERYTHING IN SIGHT MAN!

Beergoggles · 04-28-2009, 02:04 PM

Quote:

Originally Posted by Mr Moley

You have a great base to work off mate. Be proud!

Just hit those arms hard as you can just like you should be doing to the rest of your body and absolutely EAT EAT EAT. EVERYTHING IN SIGHT MAN!

Thank you very much man. I'm a true mesomorph, and I feel very lucky to be one.

My arms are just the one body part on me that does not seem to want to grow as fast as the rest of me. I'm actually hitting my biceps less now, and they seem to be growing better than they ever had.

I've been on a steady diet of oatmeal, brown rice, egg whites, and whey isolate so I'm just going to keep it up and hope for the best.

Mr Moley · 04-28-2009, 04:09 PM

steady diet........Pick up the pace

5 bowls of oatmeal a day! 50 egg whites! 100 sweet potatoes!!!

WORK WORK WORK!

Go and eat now :)

Beergoggles · 04-29-2009, 12:38 PM

Quote:

Originally Posted by Mr Moley

steady diet........Pick up the pace

5 bowls of oatmeal a day! 50 egg whites! 100 sweet potatoes!!!

WORK WORK WORK!

Go and eat now :)

I have a problem with not being a very big eater. I have to FORCE myself to eat all the time!

I've found out my own methods of downing food that work for me. Now it's just about patience, and tweaking things here and there.

dieseld · 04-29-2009, 03:27 PM

yeah 4k cal isnt enough when your body burns cals like you do.. i suggested maybe only working out 4 days per week with heavy sets.. how tall are you? alot of bbers say they eat alot and are forcing themselves to eat, but i dont know man.. do you really train legs heavy, really? i mean heavy squats and even deads.. your lower body allows the upper body to grow more, and increases natural test

i am throwing down over 12k per day, now granted i weigh over twice what you do(im bulking now, a fatty) but thats 3-4 times the cal intake at 2 times the weight, and i STILL think im not eating enough

drewwwww17 · 04-29-2009, 04:29 PM

diesel how do u eat 12k cals a day??!?!! do u eat dirty? i would imagine so for 12k cals

aznsyndicate609 · 04-29-2009, 07:13 PM

Quote:

Originally Posted by dieseld

yeah 4k cal isnt enough when your body burns cals like you do.. i suggested maybe only working out 4 days per week with heavy sets.. how tall are you? alot of bbers say they eat alot and are forcing themselves to eat, but i dont know man.. do you really train legs heavy, really? i mean heavy squats and even deads.. your lower body allows the upper body to grow more, and increases natural test

i am throwing down over 12k per day, now granted i weigh over twice what you do(im bulking now, a fatty) but thats 3-4 times the cal intake at 2 times the weight, and i STILL think im not eating enough

Not everyone has access to 12k calories of food a day. I'd be lucky if I could get half of that.
Anyway, you're looking great, bro. Keep doing what you're doing if it's working. If you're still growing, you don't need to change things around so much, just stick to it. Looks like you've got good genetics to grow. Keep throwing down the food and training hard, it'll all come with time.

SimplyHuge · 04-29-2009, 08:39 PM

if you want to gain weight there are a few basic tips:

1. Working out: Less is better. Do a maximum of 3 workouts per week. Preferable full body routine with only 4-5 basic exercises such as Squats, bench, rows, military press, and calf raises

2. Drink a LOT of milk 1/2 to 1 gallon a day

3. Rest as much as possible

dieseld · 04-29-2009, 10:26 PM

Quote:

Originally Posted by aznsyndicate609

Not everyone has access to 12k calories of food a day. I'd be lucky if I could get half of that.
Anyway, you're looking great, bro. Keep doing what you're doing if it's working. If you're still growing, you don't need to change things around so much, just stick to it. Looks like you've got good genetics to grow. Keep throwing down the food and training hard, it'll all come with time.

never said HE needs 12k, or 10k, or even 8k for that matter.. 3-4k seems like a decent number at that size, but in order to gain, more cals are probably needed.. its not an overnight process of adding even 500 extra to your diet, it takes practice really.. it could be a year or more before you can successful add 500 clean, but if you dont know if you have 3k or 4k i suggest a more exact measurements first, b/c 3k is 25% less than 4k..that can be a HUGE difference over 6 months..

Beergoggles · 05-02-2009, 12:07 AM

Quote:

Originally Posted by dieseld

yeah 4k cal isnt enough when your body burns cals like you do.. i suggested maybe only working out 4 days per week with heavy sets.. how tall are you? alot of bbers say they eat alot and are forcing themselves to eat, but i dont know man.. do you really train legs heavy, really? i mean heavy squats and even deads.. your lower body allows the upper body to grow more, and increases natural test

i am throwing down over 12k per day, now granted i weigh over twice what you do(im bulking now, a fatty) but thats 3-4 times the cal intake at 2 times the weight, and i STILL think im not eating enough

I'm 5'9".

I also train legs consistently, and my legs are pretty muscular.

Squats and deadlifts are my two favorite exercises!

**robbyybt** · 05-02-2009, 12:55 AM

Quote:

Originally Posted by SimplyHuge

if you want to gain weight there are a few basic tips:

1. Working out: Less is better. Do a maximum of 3 workouts per week. Preferable full body routine with only 4-5 basic exercises such as Squats, bench, rows, military press, and calf raises

2. Drink a LOT of milk 1/2 to 1 gallon a day

3. Rest as much as possible

Are you being serious?

**mikeh40+** · 05-02-2009, 01:04 AM

you look very lean, but its hard to get a overall take from just that one pic, all i can say is your midsection looks good,, hell if you put on 20 pounds in one year your doing something right dude,, give it more time, good work tho staying so lean, and putting on weight is a hard thing to do..

bmxron1 · 05-02-2009, 02:27 AM

daaamn bro good job! whats ur training routine?

Beergoggles · 05-03-2009, 03:54 PM

Quote:

Originally Posted by mikeh40+

you look very lean, but its hard to get a overall take from just that one pic, all i can say is your midsection looks good,, hell if you put on 20 pounds in one year your doing something right dude,, give it more time, good work tho staying so lean, and putting on weight is a hard thing to do..

Yeah, my genetics are freaky. I can eat donuts, and cakes and keep my 8-pack and obliques. I am on a very dirty bulk right now, simply because my body can handle it no problem. Don't get me wrong, I still eat tons of oats, rice, and egg whites, but I won't say no to a slice of cheesecake or two.

I do bet I could gain even faster if I could put on more bodyfat, but I'm stuck gaining slowly and I look very small in clothes.

Edit: Haha, I'm dumb.

Quote:

Originally Posted by bmxron1

daaamn bro good job! whats ur training routine?

My split is like this

Monday: Legs; Squats (275lbs), lunges, Leg press (about 5-600lbs), leg extensions (230lbs), calf raises (365lbs)

Tuesday: Shoulders: Military presses (about 135lbs), side lateral raises (last set is 40lbs, no joke), Dumbell shoulder presses (I go up to 60s, I stay light on these and just focus on contraction), and rear laterals for the rear deltoids on the pec-deck (140lbs on pecdeck machine)

Wednesday: Back/Biceps: Power Cleans (only about 135 right now, I'm still getting my form down), T-bar rows, BB rows, Weighted pull-ups (up to 25lbs), lat push-downs.

Thursday: I usually take a break

Friday: Chest/Triceps: Dumbbell presses (80lbs in each hand), Incline bench (140lbs), Weighted dips (I go up to 80lbs, no joke), French Press (85lbs), and incline flyes.

Usually take a break on the weekends, and I do 0 abdominal work. I have a VERY strong core, and I don't find any ab exercises to be challenging. Besides, I don't want my abs to get any thicker so I can keep my very small waistline.

I do mostly compound exercises, and use very little machines except for exercises that are more practical with them. I also only do maybe 25 sets per work-out session with very heavy weights. It's high intensity, low volume. I can get in and out of the gym in less than 45 minutes easy.

bmxron1 · 05-03-2009, 07:17 PM

niiiice, im gonna try ur split next time i change it up. what did u weigh b4 u started training?

Beergoggles · 05-03-2009, 07:54 PM

Quote:

Originally Posted by bmxron1

niiiice, im gonna try ur split next time i change it up. what did u weigh b4 u started training?

130lbs. I've made a very big increase.

I just focus on going heavy, and I do pyramid sets.

So I start with a weight, do 12 reps. Increase the weight, do 10 reps, then increase the weight, and go for 8 reps, and if I can finish those 8 reps then I know to increase the weight next time. Or, I sometimes throw on more weight and go for 6 reps.

There's no real science behind the way I work out

. I just found a method that works for me and I stick to it. I sometimes change it up and do 5x5, or even the classic 3x10 depending on how I'm feeling.

I think it's more important to listen to your body, and to focus on muscle contractions more than it is to watch your sets, reps, % of weight lifted. I'm also big on negatives, cheat reps, and forced reps. However, everyone is different, and you need to listen to your own body.

Another thing I think is important is to quit when you feel you've done enough, and when you have a good solid pump. I think it's good to quit before you are completely exhausted. For us natural guys too many sets/reps can be overkill. I think it was Ronnie Coleman who said, "Stimulate. Don't annihilate the muscle."

Edit: Another thing I think is SUPER important is to KEEP A ****ING LOG BOOK! Write down all your weights, sets, lifts, and how you were feeling that day. A log book NEVER lies, but you might trick yourself into thinking you're stronger if you just try to remember what you lifted before.

bmxron1 · 05-03-2009, 08:15 PM

thats a huge increase in size and great advice thanks brutha

SimplyHuge · 07-02-2009, 01:10 PM

Originally Posted by SimplyHuge
if you want to gain weight there are a few basic tips:

1. Working out: Less is better. Do a maximum of 3 workouts per week. Preferable full body routine with only 4-5 basic exercises such as Squats, bench, rows, military press, and calf raises

2. Drink a LOT of milk 1/2 to 1 gallon a day

3. Rest as much as possible

Quote:

Originally Posted by robbyybt

Are you being serious?

Yes, I am serious.

The basics still work.

Rockfella · 07-02-2009, 01:24 PM

Beergoggles,
You are doing good, and its amazing that u love doing squats and deadlifts. Include bench press, barbell clean and press, bent over rows and bench/parrell bar dips in your list of your favoutire exercises! u will grow FAST! Keep up the good work. My arms are 14.5" (Cold) but i got loads of fat on my tummy, wud do anything to be in your kinda shape. gaining IMO is easier than loosing fat! Loosing fat is frustrating.

Rockfella · 07-02-2009, 01:25 PM

Beergoggles,
You are doing good, and its amazing that u love doing squats and deadlifts. Include bench press, barbell clean and press, bent over rows and bench/parrell bar dips in your list of your favoutire exercises! u will grow FAST! Keep up the good work. My arms are 14.5" (Cold) but i got loads of fat on my tummy, wud do anything to be in your kinda shape. gaining IMO is easier than loosing fat! Loosing fat is frustrating.

Rockfella · 07-02-2009, 01:26 PM

yes it is. Google GOMAD and core exercises.

Quote:

Originally Posted by robbyybt

Are you being serious?

Beergoggles · 07-02-2009, 01:31 PM

Quote:

Originally Posted by Rockfella

Beergoggles,
You are doing good, and its amazing that u love doing squats and deadlifts. Include bench press, barbell clean and press, bent over rows and bench/parrell bar dips in your list of your favoutire exercises! u will grow FAST! Keep up the good work. My arms are 14.5" (Cold) but i got loads of fat on my tummy, wud do anything to be in your kinda shape. gaining IMO is easier than loosing fat! Loosing fat is frustrating.

They already are on the list man. I almost exclusively do compound lifts.

Thanks for the compliment too. Stuff like that keeps me going!

It's been a while since I made this thread, and I really haven't gained much weight. I'm a cook by trade, and I got a new job that's been killing me. I still find time to lift, but eating is sometimes harder to come by when I'm crazy busy. I sip on gainer shakes during work, but it isn't enough with my metabolism

Rockfella · 07-02-2009, 01:37 PM

Great! hey just to be sure get your Thyroid checked... just to be sure all is ok.

Quote:

Originally Posted by Beergoggles

They already are on the list man. I almost exclusively do compound lifts.

Thanks for the compliment too. Stuff like that keeps me going!

It's been a while since I made this thread, and I really haven't gained much weight. I'm a cook by trade, and I got a new job that's been killing me. I still find time to lift, but eating is sometimes harder to come by when I'm crazy busy. I sip on gainer shakes during work, but it isn't enough with my metabolism