T Nation

27, 5'7'', 152 lbs


5’7"
152 lbs
27 years old

I do not know my max lifts. I weight train M W F and cardio/abs/core train T TH

I dont know how to post multiple images





Not to be a jerk, but what were you hoping for by posting this thread?

Post your:

  • goal weight and BF%
  • current program and some of your max lifts, even if its not 1RM.
  • post an example of your diet, everything you ate today or yesterday.

Stronger points:

  • pecs
  • forearms
  • calves
  • rhomboids
  • core

Weaker points:

  • traps
  • shoulders
  • triceps
  • lats
  • lower back
  • legs, hamstrings

i dont know exactly what your goals are but i would say bulk. Eat between 3500 and 4500 calories a day, of that, make 2g/lb of LBM (lean body mass) come from protein, split the rest between carbs (mostly veggies and some fruits, and fats. Consider supplementing with; protein shakes, fish oil, creatine, zma, etc.
Post your workout routine for better pointers, but lift heavy compound movements (squat, dead lift, bench, pull ups, OHP, etc.) in the 5-12 rep range, aim for 25 reps. I.e. 5x5 6x4 3x8 12x2. lift lighter weights for isolation movements and focus of fatiguing the individual muscle groups. (think extension and flexion around any joint; knee, ankle, shoulder, elbow, wrist.) in the 8-20 rep range, aim for 35-50 reps.

[quote]The3Commandments wrote:
Not to be a jerk, but what were you hoping for by posting this thread? [/quote]

Usually if you have to qualify your statement with sayings like “Not to be a jerk” you are probably being a jerk and should keep your comments to yourself. Stupid things like that help no one and only make you feel better about yourself. Im pretty sure the purpose of this is constructive criticism to help people. Just saying…

EAT, kind sir!!!

[quote]topher1729 wrote:

[quote]The3Commandments wrote:
Not to be a jerk, but what were you hoping for by posting this thread? [/quote]

Usually if you have to qualify your statement with sayings like “Not to be a jerk” you are probably being a jerk and should keep your comments to yourself. Stupid things like that help no one and only make you feel better about yourself. Im pretty sure the purpose of this is constructive criticism to help people. Just saying…[/quote]

To help you with what, though? Surely you’re aware that you’re 152 pounds and 5’7". And you didn’t specify what your goal is…?

I mean, I don’t think that anyone can give you any legitimate advice other than to just start lifting weights and eat a lot, then come back in like 8 months or so. If you have already started lifting weights (?), then you should seriously consider eating a lot more. What routine are you doing now?

[quote]topher1729 wrote:

[quote]The3Commandments wrote:
Not to be a jerk, but what were you hoping for by posting this thread? [/quote]

Usually if you have to qualify your statement with sayings like “Not to be a jerk” you are probably being a jerk and should keep your comments to yourself. Stupid things like that help no one and only make you feel better about yourself. Im pretty sure the purpose of this is constructive criticism to help people. Just saying…[/quote]

I don’t think he was being a jerk, and here’s why:

You posted very little information about what you wanted to get out of this thread. You didn’t post anything about your goals, such as whether they are physique oriented or performance oriented. Commandments didn’t say “you look like shit” or “Do you even lift?”. He was trying to get you to tell us what you want to get out of this thread.

Some people post in here because they simply want to be rated (they want a number, no comments). Some people want to know which body parts are lagging, and what would make them more aesthetic. Some people want specific advice on exercises and/or diet to help them out. Some people want a pat on the back. Some people use this forum to track their progress.

We, as members of this site reading your post, have no idea which of these camps you’re in. If you clarify this, you’re more likely to get the type of response you’re looking for.

My current goal is to get stronger, not particularly body builder big, but would like to gain some size, particularly in my back. My current routine consists of Mondays back and biceps; 4 bicep and 4 back exercises at 5 sets of 7-10 reps. Tuesday Chest and triceps with 4 chest and 4 tricep exercises 5 sets at 7-10 reps. Friday is legs and shoulders with the same 4 leg and 4 shoulder exercises 5 sets of 7-10 reps. My usuall workouts include squats, pull ups, DB presses and DB curls. Just started incorporating weighted pull ups and dips. I am also just starting to dead lift, focusing on learning good form before increasing weights.

I have been eating 2500 calories daily recently to try to lose some body fat before trying to gain lean mass. I understand I need to eat more calories when trying to gain size, but I would like to get rid of some body fat before working on that goal. On training days I consume about 200 grams of protein and intra workout I have 10 grams of Modern BCAA. I don’t react we’ll to creatine so that is out of the question for me.

Any suggestions on how to increase my back would be greatly appreciated. My usual back exercises alternate between pull ups, DB rows, weighted pull ups, machine rows an bent rows and trx rows.

I don’t see anything wrong with your exercise selections for back, that’s a good start. I would just suggest doing a variety of grips for different rowing workouts (if you aren’t already).

As far as diet, from your pictures I don’t understand why you would feel the need to get leaner before trying to add some mass, but to each his own, that’s your call. To me, you look like you’re at a good starting point for upping the calories a bit.

I don’t like your workout split, and I don’t know how you came up with it. However, before suggesting anything else, I would want to know how many days per week you actually have available to you to lift.

Your set and rep schemes (and probably exercise selections) are geared towards bodybuilding, but your split is not. In other words, not a very cohesive program. In the long run, cohesive programming leads to a greater degree of success.

I would suggest a 5 day split if possible, based on the volume of work that you’re doing. That way, back can have its own day. IMO, legs should have their own day as well. I personally can’t imagine maintaining intensity in my training with doing that much leg AND shoulder work on the same day.

Actually I think you look pretty good.

I’ll be showing this pic to my 5 year old so he knows what he should be looking like in 4 more years.

:slight_smile:

[quote]Smallfry69 wrote:
Actually I think you look pretty good.

I’ll be showing this pic to my 5 year old so he knows what he should be looking like in 4 more years.

:-)[/quote]
buhahahaha

[quote]Smallfry69 wrote:
Actually I think you look pretty good.

I’ll be showing this pic to my 5 year old so he knows what he should be looking like in 4 more years.

:-)[/quote]

lmao

[quote]topher1729 wrote:
My current goal is to get stronger, not particularly body builder big, but would like to gain some size, particularly in my back. My current routine consists of Mondays back and biceps; 4 bicep and 4 back exercises at 5 sets of 7-10 reps. Tuesday Chest and triceps with 4 chest and 4 tricep exercises 5 sets at 7-10 reps. Friday is legs and shoulders with the same 4 leg and 4 shoulder exercises 5 sets of 7-10 reps. My usuall workouts include squats, pull ups, DB presses and DB curls. Just started incorporating weighted pull ups and dips. I am also just starting to dead lift, focusing on learning good form before increasing weights.

I have been eating 2500 calories daily recently to try to lose some body fat before trying to gain lean mass. I understand I need to eat more calories when trying to gain size, but I would like to get rid of some body fat before working on that goal. On training days I consume about 200 grams of protein and intra workout I have 10 grams of Modern BCAA. I don’t react we’ll to creatine so that is out of the question for me.

Any suggestions on how to increase my back would be greatly appreciated. My usual back exercises alternate between pull ups, DB rows, weighted pull ups, machine rows an bent rows and trx rows. [/quote]

Yeah well try 5x5 heavy sets of squats and whatever basic chest lift you do if you’re looking to strengthen you’re nervous system. But still keep some volume workouts. Floor presses are good for triceps and helps a little with keeping your elbows to equal the dip down considering they hit the floor…lol.

^just saw this and was like, ‘that doesn’t sound like something Nards would say’…

please change your avatar please thanks please.