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Physique critique and advice needed

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mattygm
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2014/11/19 21:43:22 (permalink)

Physique critique and advice needed

Hi all

Just after some advice on my current physique and a change in diet advice to drop some bf etc. I posted in the progress journals forum and received some good advice to drop from my current bf level before doing a winter bulk. Will post diet up shortly but for now see photo if anyone has any comments etc.

Cheers in advance guys.
Matt

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19 Replies Related Threads

    Nicky p
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    Re: Physique critique and advice needed 2014/11/19 22:14:56 (permalink)
    If I was in you're shoes I would work on my upper chest. You're shoulders are pretty good.
    #2
    mattygm
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    Re: Physique critique and advice needed 2014/11/20 11:06:57 (permalink)
    Cheers Nicky P. I do a load of incline pressing but i have always lagged here so maybe need some advice on what else to try?
    #3
    Nicky p
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    Re: Physique critique and advice needed 2014/11/20 11:09:55 (permalink)
    Take a look at this video. I really rate his channel.

    http://youtu.be/E4-iVY5Gb8k
    #4
    mattygm
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    Re: Physique critique and advice needed 2014/11/20 11:48:29 (permalink)
    Ok here goes the diet.

    Averaging around 3600-4000 cals

    I have recently moved the majority of my carbs around training time between 5-6 pm.

    8am
    130g rump steak
    X3 poached eggs
    Sliced mushroom

    Creatine in water

    9am
    Bulletproof coffee
    MCT coconut oil
    Kerrygold butter

    10.30ish
    Handful of peanuts, cashews, almonds

    12-1pm
    Whatever i have made in bulk for lunch this week.

    160g steak mince mixed with peppers, broccoli, cauliflower.

    Mid-aft.
    Black coffee

    3pm
    Tin of tuna
    Handful of nuts

    Training 5pm ish

    Post training
    Nxt mass gain shake
    Apple

    7pm tea
    Some meat, veg and carbs either potato, rice, pasta depending.
    Last night was 150g chicken breast, peas, new potatoes.

    7.30-8pm
    Homemade shake made with:
    Half scoop nxt mass gain
    Honey
    Mixed berries
    Peanut butter

    Maybe some cottage cheese before bed.

    Drink approx 1.5 - 2 ltrs water per day.

    Cheers
    Matt
    #5
    mattygm
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    Re: Physique critique and advice needed 2014/11/20 11:53:32 (permalink)
    Macro breakdown for this using myfitnesspal each day

    3533 cals
    Carbs 277g
    Pro 232g
    Fat 170g
    #6
    Nicky p
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    Re: Physique critique and advice needed 2014/11/20 12:34:49 (permalink)
    I'm assuming you are bulking with this amount of cals?

    Personally I don't rate the whole bullet proof coffee idea.

    Coconut oil is great to use for general health and it's a great healthy fat with many properties.

    I would add in some more omega 3 , avocados is one of my favs.
    I would add in some dried figs nearer the end of the day, these have a nice level of fibre to them and they help you're body break down protein.
    post edited by Nicky p - 2014/11/20 12:37:41
    #7
    WhiteSnake
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    Re: Physique critique and advice needed 2014/11/20 12:35:53 (permalink)
    I don't count cals myself but that seems like a fair bit if you're trying to drop body fat. What weight are you?
    How many days a week do you train.
     
    post edited by WhiteSnake - 2014/11/20 12:41:11
    #8
    mattygm
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    Re: Physique critique and advice needed 2014/11/20 14:03:44 (permalink)
    I have been bulking yes. I was stuck at around 14st 8 for ages while training for mass but always failed to increase my weight so started this kind of diet to pack in some weight currently 15st 4 ish. Thats my initial question though so i bulk or cut in the shape i am in now as realise im holding a fair bit of fat in areas.
    #9
    mattygm
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    Re: Physique critique and advice needed 2014/11/20 14:03:44 (permalink)
    I have been bulking yes. I was stuck at around 14st 8 for ages while training for mass but always failed to increase my weight so started this kind of diet to pack in some weight currently 15st 4 ish. Thats my initial question though so i bulk or cut in the shape i am in now as realise im holding a fair bit of fat in areas.
    #10
    Nicky p
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    Re: Physique critique and advice needed 2014/11/20 14:10:02 (permalink)
    If you're bulking and you hit a plateau it could be down to you're insulin sensitivity. On non work out days swap the amount of carbs you eat during you're day with the amount of fat. This helped me, it may help you. Try it for a few weeks.
    #11
    mattygm
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    Re: Physique critique and advice needed 2014/11/20 14:29:33 (permalink)
    Ok thanks for that will give it a go. Going back though sorry do you think it may be best to cut a bit before bulking anymore? If so whats the best way to go about it?
    #12
    Nicky p
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    Re: Physique critique and advice needed 2014/11/20 14:32:35 (permalink)
    Personally I wouldn't cut. I would go for a lean bulk.
    #13
    Shae
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    Re: Physique critique and advice needed 2014/11/20 14:41:59 (permalink)
    With regards to building your upper chest… I thought the general consensus was that you cannot target your upper chest and that your chest grows as one and that genetics play a big role? Could be wrong though

    Current PB's              
    100kg Clean & Jerk
    110kg Bench
    190kg Deadlift
    140kg Back Squat
    120kg Front Squat 
     
    #14
    mattygm
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    Re: Physique critique and advice needed 2014/11/20 14:45:16 (permalink)
    No idea on that one shae.

    How would i do a lean bulk then from what i am eating now? I would need to keep consuming around the same or more daily cals to bulk but if i had to cut out the carbs i have later in the day that would drop considerably.
    #15
    newcastle
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    Re: Physique critique and advice needed 2014/11/20 16:34:14 (permalink)
    Shae
    With regards to building your upper chest… I thought the general consensus was that you cannot target your upper chest and that your chest grows as one and that genetics play a big role? Could be wrong though


    The muscle will contract as a whole but you can put more emphasis on different parts.
    #16
    Bill 2908
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    Re: Physique critique and advice needed 2014/11/20 17:48:39 (permalink)
    proportions look good. Bro why cut then bulk? i know some call it a 'prime' but use the weight you have now who cares is winter gym jumper weather. if you start a lean bulk on x amount of cals as you grow you will lose the bf anyway as your body composition changes ect. As above chest is a little behind (i can't talk) shoulders look full. good shape to the arms but i think work on them more as you look broad. Keep the waist tight, practise vacuums and dumbbell pull overs during your bulk. All this will pay off massively when you do decide to cut.
     
    Start a progress log?
     
    Good luck! 
    #17
    mattygm
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    Re: Physique critique and advice needed 2014/11/20 18:46:20 (permalink)
    Cheers guys.

    I think i looker bigger on that photo than i actually am. Arma are only 14" and chest definately lagging which i have always struggled adding size to as really struggle with bench press etc having long arms and weak tris i think failing at the bottom of the press.

    Ok so if i start a lean bulk from now how do i do this? What changes should i make to my current diet? Getting married next Sept to want to get in great shape by then and without a decent routine to follow always end up flitting from one exercise to another without structure so if anyone could advise in a decent routine id also be grateful.

    Cheers
    Matt
    #18
    mattygm
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    Re: Physique critique and advice needed 2014/11/21 21:04:52 (permalink)
    Bump
    #19
    Half full
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    Re: Physique critique and advice needed 2014/11/22 19:23:38 (permalink)
    you look approx 16-18% bf? If me - I'd 6 month bulk then cut and strict diet till you get married in Sept. My body responds well to STRICT cable work for shoulders, bi's and tri's. Dumbbells for chest.
    #20
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