3 Month Progress - Some Advice Needed

[reimon]

3 Month Progress - Some Advice Needed (Pics included)

I am not trying to BULK. I want to keep my body fat low and just continue to elevate my weight up to 190lbs. I'm currently 172ish. 6'2 tall. I need to maintain my cut for the summer and therefore I wont be able to bulk.

Diet is 3500-4000 calories per day, 150 grams of protein at least. No creatine, whey on workout days, and lots and lots of almonds + chicken/turkey.

Any advice on my routine?

PROGRESS OVER 3 MONTHS OF MESSING AROUND IN THE GYM
IS THERE A DIFFERENCE?

I was only half serious, I've gained about 10lbs, kept my body fat at same level, most of it was muscle. Any fedback on my upper body? I think my waist looks more masculine.

Oh and the hair's longer because I'm growing it out.

This first picture was taken back in December 2006.

Second picture taken today, a bit over 3 months later:

And another picture from today:

And here's the leg pics:
Before:

After:

 

[reimon]

ROUTINE:

Monday: Leg Day: Squats, Cleans, Leg Extensions, Leg Curls, Leg Press, Hamstring lying-down curls, calves extensions (gotta work on my calves, they're small), leg pull ups (hang down from a bar and pull your knees to your chest, do for 20 reps x 3, they're great for your abs too and give you awesome burns on your quads)

Tuesday: Tricep + Chest day: Bench Press, Incline Dumbell Press, Dumbell flys, dip machine, skull crushers, tricep extensions, standing cable pull downs

Thursday: Bicep + Back day: DEADLIFTS, Clean + Jerk, Pull ups, Sitting rows, Cable pulldowns, Drag curls, Hammer Curls (i need more thickness, i got width), and lateral cable pulldown (for your back)

-----------------------
The only thing I can't change about my workouts is the days. It's monday, tuesday and thursday, at least for the next 1 month. After that, I will split up the days out more evenly, but school won't permit me to do so for now, I'm at university.

 

[Mystik]

same bottle of shampoo I see. Thats an awful lot of protein your body only can process so much I think. Least wear boxers in your pic man thats just to much info there. Waistline / triceps looks more defined.

 

[reimon]

They recommend to take 200 grams of protein for my weight actually but I have been barely reachin that on a good day. Lol yah sorry about the boxers pics, I was thinking about not posting it but i think thats where most my gains went, legs, so it woulda been stupid not to post them.

 

[Uthinkso]

My main question is, if you are taking in 150g of protein but taking in 3500-400kcal. Where are those calories coming from? Obviously carbs and fat, but how much.

IF you can post your diet with macros, so we can see waht you are eating. To me it sounds liek you are overeating by a tremendous amount. Though I am certainly no expert here.

 

[reimon]

My main question is, if you are taking in 150g of protein but taking in 3500-400kcal. Where are those calories coming from? Obviously carbs and fat, but how much.

IF you can post your diet with macros, so we can see waht you are eating. To me it sounds liek you are overeating by a tremendous amount. Though I am certainly no expert here.

I'm trying to boost my testestrone so I've been eating at least 100grams of nuts a day, wallnuts, almonds, sunflower seeds, etc. So 1000 calories come from fat, 80grams of fat, 20 grams of protein just before bed. (nuts have some protein). My sex drive is really low thats why I started taking all these nuts.

----------------------

In the morning, i get around 70-80 grams of carbs cause I eat two bowls of special K cereals (around 15-20 grams of protein including milk). For 11PM I usually get a huge ass turkey sandwich at school, maybe 80grams of carbs, 30 grams of protein, 10 grams of fat.

Then I have a shake at 2 PM with whey, 25-30 grams of protein.

Then at 5 PM when I get home I eat a big meal, like spaghetti: 100 grams of carbs, 50 grams of protein, some fat.

Then at 8 PM I eat dinner, usually two small chicken breasts with 2-3 boiled potatoes. So another 100grams of carbs, 50 grams of protein, 30 grams of fat. This is including tomato/pepers salad and the bread i eat.

Then I eat some fruits around 10 PM, maybe 50 grams of carbs, maybe more.

Then I eat my nuts that I talked about, so 70-80 grams of fat, 30 grams of protein.

TOTAL: 400-450 grams of carbs, 150 grams of fat, and to my calculation 180
to 210 grams of protein.
TOTAL: 3700 calories?

My diet seems pretty good doesn't it? I think i need more/better sleep cause I'm always feeling tired and sex drive is lacking.

 

[slip]

Looks like you put all the weight on in your legs. Upper body is a little different, looks leaner but could be the lighting.

 

[reimon]

Yah man i think it went all to my legs, i gotta bring my chest up to size now.

 

[Duncans Donuts]

I have been training a guy with similar look to you for a month. We've put 8 pounds on him and increased circumference measures while dropping his body fat. Focus on your post workout nutrition, paticularly the half hour after. I would keep the volume low (2-3 sets) and extremely intense.

 

[Dale Mabry]

I'm trying to boost my testestrone so I've been eating at least 100grams of nuts a day,

Interesting, P-funk is doing something similar, he has nuts in his mouth 24/7.

I have been training a guy with similar look to you for a month. We've put 8 pounds on him and increased circumference measures while dropping his body fat. Focus on your post workout nutrition, paticularly the half hour after. I would keep the volume low (2-3 sets) and extremely intense.

Agreed, get some eccentric work in there too. If you are already strong for your size I would go with higher volume, if not I would keep volume low.

Also, not much need for cleans in a bulking routine. Get some OH pressing in there, though.

Selecting a compound movement each day and building a routine around it worked best for me.

 

[reimon]

That's what I've been doing so far. I chose a good compound or maybe even two compounds for that specific day and I have built around it with isolators and others.
For example on leg day, I start with squats and cleans and then after I Wear out my legs completely with those two, I isolate separate muscle groups such as the quads with leg extensions and the hamstrings with leg curls and then the glutes with those backward kicks.

What I generally do is drink a whey shake immediately after my workout and also eat a nutri-bar (which has around 30 grams of carbs). Within an hour of that, I usually get a really big meal (1000+ calories, 50 grams of protein, rest fat and carbs).

 

[kicka19]

your still very cut, a little too cut for bulking so somthing is up with the diet, your still 18 tho, as you get a little older youll b able to put weight on much easier so dont stress it, your really not gona boost your test levels noticably by eating alot of nuts, try trib or some natty test booster if you think thats an issue

 

[P-funk]

Interesting, P-funk is doing something similar, he has nuts in his mouth 24/7.

True story. Extra nuts in my mouth always yield great gains.

 

[red99svt]

The arms and legs got a little bigger. But whats going on with the chest it looks better in the first pic compared to the second. If I where you I would focus more on your chest and get that alittle beefier. Also if I was you after summer I would go on a huge BULK. Pack on as much muscle as you can and then after that start your cut session before next summer and you will be twice as big next year and cut as you are now..Good Luck