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Physique critique and advice needed

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mattygm
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2014/11/19 19:16:34 (permalink)

Physique critique and advice needed

Hi all

Been training a few years now but never had my diet spot on so my gains are minimal but greatly improved from how i used to be a few years ago extremely skinny and struggle to put on weight and muscle. I think i have my diet pretty nailed now and looking to do a winter bulk so just wondered what other think i should do from my photo? Bulk/ cut? Have done 5x5, 531 and icecream fitness lately and put on some strength but reAlly want to switch things up now and put on some quality mass so what do you all advise i try next that are tried and tested for the most mass?

Current stats
31 yrs
6ft 2
15st 4

Any other info guys shout up. Thanks in advance.

Matt

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    dirtyvest
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    Re: Physique critique and advice needed 2014/11/19 19:54:05 (permalink)
    It really depends what you want to do, but I would personally want to cut from that level of BF then build on it. I'm 6'1 and in my avatar I'm about 15'9 and would probably consider your current BF level about as far as I'd want to go...
     
    ... not saying you have to have the same goals as me but just saying. If bulking I would avoid all out bulking as the cutting process would be too OTT IMO.
     
    You could completely change tact, go for something more focussed on volume (which I am a recent convert of for mass gaining). You may find the added volume switch up useful for keeping a balance on energy expenditure too

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    mattygm
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    Re: Physique critique and advice needed 2014/11/19 21:03:58 (permalink)
    Cheers for the reply dirtyvest. Looking at your avatar that is the ideal size i would want to get to. So would you say do a cut now? If so how exactly do i go about this as not done before? What sort of program do you think also as need something structured or just cannot stick to it properly?

    Thanks mate
    #3
    dirtyvest
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    Re: Physique critique and advice needed 2014/11/19 21:12:00 (permalink)
    You could get down to a decent level without too much difficulty, it's not like you are overweight just a bit fatter than I would want to start a bulk from TBH.
     
    I would start with some diet advice in the Diet and Nut Forum just to break down what you currently eat and what you could adjust. The simple advice looking blind would be to initially half your carb portions on your main meals that aren't immediately around training (meals around training tend to be the last ones I start playing with) and minimise junk food intake.
     
    Cardio wise, I prefer HIIT as I think it is more appealing to stick to because a) it is quicker and easier to fit in, b) is more entertaining to do and c) is more complementary to BBing training.
     
    Training wise just do what you like to do. Like I suggested earlier tho, I'm currently well into volume, and I do mean volume with a capital V. I rate it for mass, I find it less stressful on injuries, it obviously expends calories due to it's nature so can help there it also protects the ego which when cutting will inevitably take a hit when the heavy weights drop

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    mattygm
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    Re: Physique critique and advice needed 2014/11/19 21:16:12 (permalink)
    Great thanks for that. Ive recently started a kind of carb backloading not eating carbs for the majority of the day until mainly after training so will see what changes that brings and do try and eat as clean as poss but will post in the Diet forum for more advice shortly. When you say more volume in my training are you talking like 3 sets of 15-20 repa on each exercise or am i not understanding correctly?

    Cheers
    #5
    dirtyvest
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    Re: Physique critique and advice needed 2014/11/19 21:24:09 (permalink)
    You're on the right path regarding the volume, see what suits you. I do anything from 5-10 sets and reps from 6-20. The key is plenty of work. Not all to failure, if you are doing 8 sets of 10 on something you can't be maxing the first set else you won't last 3 more let alone 7 more. But yeah, maybe 4 sets of 12-20 would be a good start, keep rests strict and fairly minimal. Could still keep the main compounds in there heavy if you wanted, gotta feed the ego a little eh
     
    I'm naturally skinny and what people would generalise as a hard gainer I guess but I think that's mainly cos I had never found my groove and the volume I am doing would normally get slated so I never ventured that far, whereas I am finding it, at this late stage in my training life, some of the most productive training I have done regarding what I look like

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    mattygm
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    Re: Physique critique and advice needed 2014/11/19 21:37:03 (permalink)
    Brilliant thanks again for the informative replies mate much appreciated. Will make a few changes and see if i can drop some bf and come back to do a bulk after.
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    dirtyvest
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    Re: Physique critique and advice needed 2014/11/19 21:40:18 (permalink)
    No problem mate, just keep focussed and the results will come

    Limits, like fear, are often just an illusion: MJ 12/9/09
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    The_Lone_Wolf
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    Re: Physique critique and advice needed 2014/11/20 09:27:26 (permalink)
    Good stuff from DV as always.

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