Around 6% in that pic, I’m around 204 now at 5.9 height with at least 12% BF. Diet starts this monday, it gonna suck. I hate eating clean!!!:sad:
Great pic of yourself, keep up the great work!!!
excellent physique, much props…
how long have you been working out for and what supplements do you do if you do any…
im outi
Roberth
See, I’m not a body builder, so my answers won’t be what you will want to go with. Supplements: Glutemine, and nothing else. Just trying to be healthy, and I’ve given up on being big.
I’ve been watching what I eat for over three or so years. Working out pretty hard (weights) for about two years. Maybe two and a half?
How are you gonna give up on being big if you’ve been workin out less than 3 years?? Unless you decided you don’t want to be big…if you want to be big do it man…shit, you’ve done an incredible job so far.
A few more calories, a higher frequency routine with shorter resting intervals…and oh yeah HEAVY WEIGHTS!! lol.
(you said you’ve never tried deadlifting more than 225, now’s the time)
I’m just so damned determined to have a low low low bf %. I don’t want to be big if I have to lose being ripped. I want people to look at me and go “WTF”. I’m happy not being huge, just want to be lean. You could say Urien is my inspiration. 
See I want to be big and ripped…for now I have to settle for being big, so I eat a shitload of calories a day…sometimes over 6000, my gains are incredible right now. I’ve never been more excited about working out and gaining weight. I will have to deal with the little extra fat until I decide it’s time to cut again. This summer was a pretty mild cut. I prolly got down to around 10%, it was enough to get people’s attention.
I would get so burnt out trying to stay ripped all the time. I got bored getting down to 10%.
What are some good ab workouts?
No idea, my abs are terrible. :sad:
how much did you weigh before you started lifting??? because to look like that in 2years, is like a phenomenon, it is beyond me…
im outi
Roberth
ps…some good ab exercises are…
hanging leg lifts,
crunches,
ball crunches (with or without weight behind your head),
sit-ups
laying leg lifts
hanging knee chrunches (weight or no weight)
incline sit-ups (with or without straight bar behind head)
I dont know what these are called but what you do is, sit on a mat, bend your knees slightly, and grab a weight or a medicine ball, or just a normal ball you do ab crunches, with both hands and for example move the weight to the left side of your body and touch it to the mat, then move it to the right side of the body and touch it to the mat and repeat…
does anyone know if this has a ‘technical’ name???
how do you test bf%?
Some devices do it electronically, but I don’t trust them. Caliper testing is the way to go. (They pinch your fat.)
Real ab work outs: Honestly, I use the ball that someone here said is for girls. Dead lifts and squats help with abs, as well. I also do these jack knife things where you lay down, and as you do a crunch, you bring your legs up and touch your elbows to your knees. I don’t do a TON of abs, as the best way to get abs are “table push a ways”. Don’t eat too much, and you’ll see them in other words.
Heat, when I started changing my body I was 205 of pudgy goodness. No muscle, just a pastey, semi chubby little guy. I started to diet and do simple things like push ups (since I knew no better) for the first year, and I got down to 165. Then, I thought “well, this sucks… now I’m thin, and that’s not cool either”. So I started to hit the weights, and that was about two years ago. I only gained about 15 lbs of solid muscle in two years. Most will tell you to eat like a pig, and then cut. I didn’t do that, which is why it was so hard for me to gain.
15lbs of LBM is huge, even in that time frame. But now you are at the 2 year mark…newb gains are long gone, if you want to get bigger you will have to eat. If I were you though, and I didn’t really want/care to get big and are happy at the size you are…then start training for functionality and strength…I always thought it would be really cool to be between 160-180 with huge lifts. And you never know if changing gears might spur on some more newb gains. It’s not unheard of.
heres the thing, i dont know if that is “huge”, when i first started working out i weighed 110lbs, in 3 years i was at 160lbs, then cut down to 140lbs at 9% body fat, and i looked nothing like that, but i guess it also helps that he weighs 180lbs, probably helps in how you look as well…
im outi
Roberth
How tall are you?? How old are you?? How much do you weigh now?? I just couldn’t imagine being 110…not since 8th grade. Good job though, gaining 50lbs must have been a long time comin. Did your friends and family start flippin out when the weight started coming?? My old high school acquaintances either A)stare at my body or B) ask me what the fuck I’ve been doing…(I was 140 in high school, currently close to 200)
15lbs of LBM is a lot of muscle. Even for a newb. 15lbs of LBM also means he was hella consistent. And probably strict on his diet. I’m just saying all things considered, he did a fine job. And he probably couldn’t have asked for more in the way of results.
Not saying it’s not possible for anyone, or that I couldn’t do it…quite the contrary. Right now my only job is training, I have the perfect scenario. I eat, (constantly) sleep, train others and train myself. I make my lunch the night before every day and start the day with a huge breakfast at 5 am. But I look at the big picture…of how many people spin their wheels the first year…get a couple pounds then start beating their head against the wall and then quit.
I’m going to give you an ambiguous answer…
yes…
and no.
First you MUST understand, gaining weight (building mass) and losing weight (cutting) are more a function of DIET. While doing the exact same workout the same way, you can cut or build mass…it depends on whether you are cutting calories to lose weight, or upping cals to gain weight. Can you gain weight and build muscle without extra, or enough calories? NO.
Now let me disspell another popular but bullshit myth. Low reps heavy weight=build mass
high reps low weight= cut up
That’s just not true. Because as I already told you, it’s more about the diet, whether or not you get bigger or smaller.
Now for rep ranges and how much weight you should be using. I’ve posted this a few times and it still rings true.
Super Low reps with heavy weight (1-5) is going to net good gains in strength via neural adaption and improvement in neuromuscular efficiency…with perhaps some structural adaptations as well (if sufficient nutrition is available). When training for strength this is where you want to be, and I recommend somewhat longer resting intervals (2-3 min)
Less weight and more reps (6-12) is going to lead to greater structural adaptations, especially when combined with shorter resting intervals (.5-1.5min) and proper nutrition.
Even more reps and less weight and the exercise starts to become more aerobic and is leaning more towards conditioning than neural or structural adaptation.
I highly recommend alternating rep ranges regularly. Say one week do sets of 3-5 reps and another week do sets of 12, then the next week do sets of 6-8 reps…that’s just a quick example…but changing and alternating training parameters systematically is called PERIODIZATION and is a VERY effective tool to be used to reach virtually ANY goal you have in mind!
Variables that can be changed regularly might include resting intervals, rep ranges, total volume, etc. etc.
Training in this manner almost guarantees continuous progress across a broad spectrum.
If you do periodize workouts it becomes pertinent to log your workouts…keep up with ur weights and reps and other variables that are changing from workout to workout. Now you can begin to look back at what you’ve done in the past and you can set goals to be reached before you ever set foot in the gym that day. This is another thing that I do, and I find it very motivating. Goals should of course be REASONABLE.
Hope this helps…
This is a reply to a PM I recieved…maybe it has something in there that you guys might find useful.
So, what should my caloric intake be if I want to build more muscle mass?
Im 6’1 an weigh 197lbs, no idea what my bf% is, but I hear around 2000 is the basic number to be around at. If I were to eat healthy with a good serving of carbs throughout the day (dunno around 2300 calories), compared to eatin the same amount fo calories but with not so healthy food (you know what I mean), does it impact it at all, or does it just matter on the amount of calories you eat?
I work out 4-5x a week w/ 20-30 min of cardio 5-6x a week, sorry to sound like a f’in douche, but once I hink I fknow wtf to do, something else comes in an prones even more questions.
thanks!
Questions aren’t bad…keep em comin…just not the same dumb questions you can answer yourself.
About caloric intake, it’s different for everybody…it’s based on your current resting metabolism, how much you weigh, and how active you are. First thing to find out is what your maintenance calories are…or how many calories it takes for you to stay the same weight. When you know this…start adding calories if you want to gain weight, or start cutting calories if you want to shed weight. When trying to cut, don’t cut calories too fast or too low. When bulking, just start adding calories until you are gaining weight at a desirable pace, which is determined by you. If you want to gain a pound a month then you won’t have to add too many calories all at once, if you want to do like me and gain a pound a week, then you gotta add a bunch of calories…and rest assured the more often you eat the more efficient your body will get at burning calories at rest, which will result in you having to add even more calories to gain the same desired weight.
i am 5’8 and 23 years old, 24 in october, ya the people who see me are like damn bobby, you got big…lol the funny thing is to me i dont look big, but from 110 to 160 is huge difference so to them i look big…
i guess it is also about what body type you have, genes, etc. because if you considered that lets say 30 lbs of those 50 lbs were lean at 9% body fat, i still dont look like jorant…
to me that is just incredible to get to that point with nothing but dieting and NO supplements basically, that is crazy shit no joke…
im outi
Roberth
Just set your sights higher man. He started out weighing over 200, obviously gaining weight for him isn’t that hard, where it would be harder for you. Look at it this way, I think this is cool…
You used to weigh 110…this is fuckin bones, smooth muscle, skeletal muscle…ALL that shit…and you increased your TOTAL bodyweight by almost 50% WTF. And the added weight was solid muscle…your bones didn’t grow and ur organs prolly didn’t get bigger heh…
I think jorant is a little taller than you, but he’s still got like 20ish pounds on you and is at a slightly lower BF%. So it’s not like you can’t match or even surpass him…it may just take more time and a lot of discipline and consistency.
Fuck I’d be madd jealous of jorant but I still got almost 20lbs on him and I’m pretty sure I’m a bit stronger, so that makes me feel better…heh. But then that bastard juicemonkey has me beat in every aspect of strength and musculature…argh.
Such is life.