Well you’re 192lbs now, I think Brad was 165? So drop 27lbs (with diet mostly), go to a physio to fix your posture (your shoulders round forward) and do some lateral delt raises to widen your shoulders. You better be in it for the long haul though because it could take up to 5/6 weeks to achieve your goals.
I’m being semi/fully-sarcastic, but seriously if you just read the articles on lifting and diet here it shouldn’t take you too long to get to where you want. And look up correct benching form and do see a physio about your shoulders, you look like your postural muscles (rotator cuff & sub scap) aren’t holding it properly which could spell shoulder trouble down the line if you don’t get it fixed. It might be an idea to look up Neanderthal No More by Eric Cressey & Mike Robertson.
Edit: just read your weight fluctuations, and also that you’ve been lifting ‘on’ and ‘off’ for a year. Has the weight gain been deliberate? Kinda seems like you just need to start training harder and more consistently - because honestly you don’t look like someone who’s been training for a year (or much at all?). Just read more than you post and start training better & you should see more results in two months than you have up to now.[/quote]
I went down to 145 by just not eating, was a stupid mistake, but I basically lost all of my fat and muscle over the course of a year, at the same time I started lifting a little, didn’t go anywhere… Then last summer I put on some good amounts of mass but once I got a girlfriend I was spending all of my time in school and with her and never ate or lifted, basically just went back to square one, then I started lifting again, but could never make up my mind on goals, and I wasted two months trying new shit every week…
Finally about a month ago I started this new routine, basically what I have quoted below, it’s worked amazingly for me… The only thing is that I don’t want to get huge and big, I just want some good solid muscle on me, and then cut the fat, and then basically maintain. I want to be able to run and hit the heavy bag and do crap like that without risking strength gains and muscle gains…
Also, about my posture, it’s always been a problem from the way I sit on the computer… I never thought it was serious enough to see a physiologist though… My doctor told me to just start running and working out and that it’d fix itself. Do you think it’s serious enough to see one?
Babyslayer?!? Just an observation, but you don’t quite look the part. And why do all you kids here reference that “Pitt in Fightclub” pic as the epitomy of fitness? (I hope Angelina Jolie has something to do with this phenomenon). In any case check out the beginners articles here. You will find a great deal of helpful advice, great diets and lifting programs. As a basic synopsis:
Stick with compound lifts. i.e. squat, deadlift, presses, rows, chinups, dips, etc.
Eat several smaller meals a day and keep it clean, emphasize quality protein.
Drink a quality protein/Hi-GI carb shake during and after your workouts.
Lots of water.
Get enough sleep.
Repeat (but vary routines to keep your body responding to new stimuli)
Good Luck ‘Brad’![/quote]
That’s what I’ve been doing, it’s worked great for me… I guess I’ll just stick with it.