Can F&N help me??

Discussion in 'Fitness & Nutrition' started by copeland, Dec 22, 2006.

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  1. copeland

    copeland smarter than you

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    Last year I was at 140# 6'0...skinny ass white guy...

    I hit the gym with a buddy and managed to get up to 150...I've been trying (but not dedicated) to hit 180 as my target goal.

    Currently I'm at 158ish I've been using the same digital scale at the gym I attend. My next goal is 165 by the end of February...

    My routine is limited to 3-4 days...my work schedule is Work friday saturday Sunday 12 hr shifts, so no chance to go...then tuesday, wednesday, thursday I hit the gym. Routines always shifting but I make sure to get a abs in everyday and 20 minutes or so of cardio (treadmill and eleptical)

    What I want to do is cut down a bit (when I was doing my police testing, I was avergaed at 8% body fat, but I'm not cut...defiantely not the abs of guys who have claimed to be at 10% body fat)

    So I'd like help with a bulking routine (I read through the sticky, but don't have the knowlege to see what would work for me) and I need to develop my pecs...they appear to be my smallest muscle group in scale...

    I didn't know if pics would help but I can if it would...

    TIA.
     
  2. Layne Staley

    Layne Staley New Member

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    :hsugh:
     
  3. michael

    michael FLORIDA > *

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    yeah, pics please.

    not that it matters.

    bench, deadlift, squat, rows, shoulder presses, curls, lateral/side raises, shrugs.
     
  4. TZ

    TZ Banned

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    try to limit your carbs and high protein (gram to gram and half per pound of bodyweight) :bigthumb:. I think you want to decrease body fat, but increase muscle mass.
     
  5. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Eat clean like in NoQuarters thread about BB'ing and go to the gym alot more...how many calories are you taking in a day?
     
  6. copeland

    copeland smarter than you

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    I thought I would want more protein in the diet to mass up in a lean way...

    I'll try to get pics here quick...my pecs are pathetic....I figure if I can fill those in, then I may look a little more scale...I can get my back and arms to come along, but I want to cut my abs (maybe that's more clear for Layne) and fill in my pecs...
     
  7. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    No he's telling you to have alot of protein 1-1.5gms to each lb of weight
     
  8. copeland

    copeland smarter than you

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    sorry I misread that as cancel out carbs and protein for some reason :hs:

    Anyways, snagged some pics...

    This is at rest

    [​IMG]

    tried to show scale of arms to chest...shoulders are a little underdeveloped too, but I wouldn't have a hard time focusing on them..

    [​IMG]

    back, I think it has potential to clean up...

    [​IMG]

    this is contracting pecs (why I held cam with two hands) also note, those are my abs at rest... :wtc:

    [​IMG]


    this is an attempt to flex pecs in a different pose to show further under development...

    [​IMG]

    And here are my abs at contraction ( could have maybe hunched a little more to try and squeeze a little more out of them, but it wouldn't matter)

    [​IMG]

    So that's my upper body in a nut shell...I think my abs are suffering from the little bit of wait I have gained, and have yet to cut up again, but anyways I hope this may show you guys what I'm trying to work with...these pics are as of ten minutes ago...6'0 158 pounds...

    ibhairybastard....:mamoru:
     
  9. copeland

    copeland smarter than you

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    see that's what I figured...When I was at the EPS weigh in, they took a measurement of my thigh, oblique area, and I think pec area....and it averaged out to 8% so there physician said. I was still 6-8 pounds lighter then...but I mean it didn't make sense to me when another guy there was juiced up and cut and pulled in at 12%
     
  10. copeland

    copeland smarter than you

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    muscle gain...I need to fill in before I can cut up I guess, since I'm not near my ideal weight yet...
     
  11. Toxicity

    Toxicity New Member

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    My av is so small you can't see it!
    Yea... and forget about rageting your pecs, just hit everyhting.
     
  12. copeland

    copeland smarter than you

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    when I press or bench or do anything on chest day...it always seems the power comes from my arms...is that poor form or just the way the body develops?
     
  13. Toxicity

    Toxicity New Member

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    My av is so small you can't see it!
    Im gonna leave that for someone smarter to answer, so that i do not make an ass of myself.
     
  14. crown royal

    crown royal Active Member

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    Kind of in the same boat here. New lifter, just got a trainer. My shoulders seem to feel more of it than my pecs. I asked him about it, he said that for me it's gonna be a process - my arms are still catching up with my chest, eventually as my arms don't strain as much, I can bump it up and go.
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Widen your grip. Pause at the bottom of the movement.
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Before you unrack the bar, pinch your shoulder blades together and keep them like that for the entire set.
     
  17. crown royal

    crown royal Active Member

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    Good tip - thanks!

    Does this go for dumbells too? Focus on bringing shoulder blades in?
     
  18. copeland

    copeland smarter than you

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    I'm glad I'm not alone..was wondering if I was some how doing the excercise improperly...

    Ceaze thanks for the tips I'll try them

    Also tuesday I'm gonna jump back on musclejuice (have about half a tub left)

    Also, no one has really mentioned tightening up the abs, I realize you don't shed the fat off your stomach with crunches, you need to lower your BF...I could have a mean six pack under there but wouldn't know it without losing the fat layering...
     
    Last edited: Dec 22, 2006
  19. michael

    michael FLORIDA > *

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    its not as easy to do, but yes.
     
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