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29 Yrs Old, 5'8'', 165. Looking for Tips

Rate My Physique Photos
#1

975f4_ORIG-RMP_Front_Double_Bi.jpg768×1024 73.4 KB

29/M
5’8"
165lbs

training various ways for appx. 7 years mostly boxing/ olympic lifting, Ross Enamait style stuff.

Looking to start working towards some more physique oriented goals and training for general health/ longevity. seems like some bodybuilding stuff might be appropriate.

I have never done any type of isolation work. lots of heavy cleans, pulls, squats, and various weighted and bodyweight conditioning work.

I would like some suggestions on where I should go from this point and what some programming might look like.

Current PR lifts
Back Squat - 365lbs
Front Squat - 315lbs
Press - 165lbs
Clean & Jerk - 250lbs
Snatch - 205lbs
Bench - 235lbs
Deadlift (clean style) - 405lbs
Sumo deadlift - 435lbs

Front Double-bi

#2

Back Double-bi

#3

Side 1 (sorry for the shitty posing, no idea what I’m doing)

#4


Side 2

#5

looking good you should try bulking to about 200+

#6

You look fairly balanced, legs look solid, just need to add some mass everywhere.

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one whole lot of good bodybuilding type splits in that thread, give er a read.

I notice you didn’t mention your diet at all. What’s your diet like? That is what will make the biggest difference in your physique.

#7

thanks for the comments. diet is pretty good about 80% of the time. I try to stick to moderate carb paleo type diet. typical day may look something like this…

breakfast:
5-6 eggs
1 slice pepperjack cheese
2 pieces of turkey sausage
banana

lunch:
2 chicken breasts or half a roasted chicken
potatoes or sweet potatoes
salad or steamed veggies with olive oil or butter

Dinner:
10-12 oz of red meat, chicken, fish, or pork
potatoes or sweet potatoes
salad or steamed veggies

post workout:
1 serving powdered gatorade w/ creatine and glutamine
some fruit (figs, apples, etc.)
some meat or eggs
dark chocolate & almond butter or peanut butter

for reference, this is what I looked like a year ago at 174lbs, prior to cleaning up my diet…
http://tnation.T-Nation.com/hub/panhandler#myForums/thread/4649208/

#8

Nice changes compared to the before pics.

#9

[quote]FrozenNinja wrote:
Nice changes compared to the before pics.[/quote]

x2, good work man. Diet looks solid, think you just need to start training like a bodybuilder if your goals are more physique related now.

#10

[quote]Gmoore17 wrote:

[quote]FrozenNinja wrote:
Nice changes compared to the before pics.[/quote]

x2, good work man. Diet looks solid, think you just need to start training like a bodybuilder if your goals are more physique related now.[/quote]

All that Olympic lifting has made you shrunk an inch, haha.

Nice work so far

#11

What do you mean when you write " Looking to start working towards some more physique oriented goals … "
Do you mean look better ?
You mention goals that are not compatible in my opinion.
Maintaining would be a long term goal in line with your words " training for general health/ longevity "
Just my 2 cents.
All the best!
PS. Maybe your face might use some improvement.

#12

Great job compared to your previous photos. Do what Ross did and just start eating more of the same foods and keep the workouts the same but add weight/intensity. Think he added 12lbs in a few months with little to no fat and stayed just as fast. That’s where I’m at after getting down to 160 from 180 and bf from 18% to 12%.

Love Ross Training too!

#13

Agree with the above, you have a good frame to fill out with some more mass

#14

nice transformation from old pics!