I'm ready to call an end to this bulk. I had wanted to get up to 190# by now and I made it to 186#. I'm ready to do something else and lose some body fat.

The reason I say nowhere to go is that I don't know how to lose body fat without losing a lot of weight. If I cut again like before, I will be shredded again but I'm liking the new, beefier me. I'd like to keep the muscle and mass I've gained but just lower my %bf and flatten out my middle. I've seen nice gains in my chest and shoulders and arms.

So this time, instead of getting back into the 160s, I'd like to stay in the 180s or no lower than the 170s. But I'm afraid if I start cutting, I'll be staring at 163# again before I know it. :confused:

Any suggestions on how to lose some body fat but not lose a lot of weight, all while retaining muscle mass? :bang: Here are my before and after pics. Before pics are from this last summer after I had cut and my weight was 163#. After is today at 186#. (This has not been a clean bulk in case you were wondering).

Definitely some really good progress man, nice work.

I'm ready to call an end to this bulk. I had wanted to get up to 190# by now and I made it to 186#. I'm ready to do something else and I'm liking the new, beefier me. I'd like to keep the muscle and mass I've gained but just lower my %bf and flatten out my middle. I've seen nice gains in my chest and shoulders and arms.

I'd like to stay in the 180s I'm afraid if I start cutting, I'll be staring at 163# again before I know it. :confused:

You look good to me. Why not just maintain? Define a calorie intake that should maintain your present weight. You might move up or down in a 3lb range. I am a believer that people should be in a maintenance program 90% of time. It seems you bore easily, so just play at it. You want arms start an arms specialization plan.:cool:

I would maintain too. You look great now.
If you want just clean up your diet without dropping the cals. That did it for me. I only dropped 3 lb, but lots of BF% so I must have put on some muscle (trainer agrees)
Play with your diet. Have you tried cal/carb cycling?

You look fantastic, carguy! :tucool: :)

I also strongly endorse maintaining. If I were you, I'd focus on my strength and, since you want bigger arms, starting pounding away at those suckers. :tu:

Agreed^^^

I feel you look healthier at this weight.

Try what the others have mentioned . You look really good!

T

I agree with everyone else.

You could reduce your calories slightly so that you're around maintenance (or, IMO, slightly over). Leave your training and cardio routine as it is now (don't change anything in that department, except maybe a few exercise changes if you feel like it). Track your progress over a few weeks and see what happens.

You look fantastic by the way! :tucool:

If you want just clean up your diet without dropping the cals. That did it for me. I only dropped 3 lb, but lots of BF% so I must have put on some muscle (trainer agrees)
Play with your diet. Have you tried cal/carb cycling?
Actually I like this idea a lot too!

Since your bulk was a little "dirty," you could try taking your current calorie/macro levels and leave them as is but clean them up a little bit. Swap out some of those meals of pepperoni pizza for lean chicken and sweet potato, or whatever. :)

(Good idea Maya. :tucool: )

Definitely some really good progress man, nice work.

Thanks, Big_D, if I weren't a chicken and over 50, I'd probably try to keep on going up to 210# but I'd end up back at this weight anyway.

It seems you bore easily, so just play at it.

Boy, I didn't see this coming.:lol: :lol: Thanks for your help and suggestions. I'm working on arms as we type.

If you want just clean up your diet without dropping the cals. That did it for me. I only dropped 3 lb, but lots of BF% so I must have put on some muscle (trainer agrees)
Play with your diet. Have you tried cal/carb cycling

Thanks Maya. The cal/carb cycling sounds interesting. I've heard of it but don't know that much about it. I will investigate. Can't argue with your results.:nod:

You look fantastic, carguy!

I also strongly endorse maintaining. If I were you, I'd focus on my strength and, since you want bigger arms, starting pounding away at those suckers.

Thanks, Chic. I agree that I need to get stronger to perform bigger lifts. I am stronger than I was after my time on RTEs program. But I have a long way to go. I'm being careful to avoid injury.

I feel you look healthier at this weight.

Try what the others have mentioned . You look really good!

Much appreciated, T. It always happens this way. I think I look good at the low weight but after bulking up, I always look healthier. I should probably always carry at least 180 pounds. I just need to package that weight in the best possible way. (I only weighed 139# in college:doh: ).

You could reduce your calories slightly so that you're around maintenance (or, IMO, slightly over). Leave your training and cardio routine as it is now (don't change anything in that department, except maybe a few exercise changes if you feel like it). Track your progress over a few weeks and see what happens...........

Actually I like this idea a lot too!

Since your bulk was a little "dirty," you could try taking your current calorie/macro levels and leave them as is but clean them up a little bit. Swap out some of those meals of pepperoni pizza for lean chicken and sweet potato, or whatever


Thanks 1Fast. Do you think I should do any cardio? I haven't been and I was thinking of adding fasted a.m. LISS, but maybe not every day. I will try to clean up my diet. I've never been one to keep close track of my macros but I have a pretty good feeling for what my body needs. Thanks for the kind words.

It's already been said multiple times but you look awesome carguy :bow: I think you look a lot healthier and better at your current weight than the before pics so just maintain :nod:

I think you look a lot healthier and better at your current weight than the before pics so just maintain :nod:

Thanks, man. I need to keep convincing myself that the extra weight is good and that I'm not fat. Definitely loving the extra muscle mass. When I sing the national anthem, I actually have a chest I can feel to put my hand over.:D

Thanks, man. I need to keep convincing myself that the extra weight is good and that I'm not fat. Definitely lovning the extra muscle mass. When I sing the national anthem, I actually have a chest I can feel to put my hand over.:D
Just so you know I didn't mean healthy as in you looked sickly before I mean now you look more "beefy/healthy" in a good way. In your before pics you are straight ripped but even now you are still ripped but thicker it looks better.

I agree the extra poundage suits your frame. Well done on the transformation :tu:

Thanks 1Fast. Do you think I should do any cardio? I haven't been and I was thinking of adding fasted a.m. LISS, but maybe not every day. I will try to clean up my diet. I've never been one to keep close track of my macros but I have a pretty good feeling for what my body needs. Thanks for the kind words.
I think you should do cardio if you want to, but I don't think it's any kind of requirement. Depends on your goals, among other things.

If I wanted to do cardio I would do one of three things:

1) Evening LISS on non-training days (morning is fine for you if that's what you want, I just hate it more than a root canal so I'm not doing it).

2) Post-weights LISS along with good workout nutrition.

3) HIIT on non-training days.

Out of those three I have seen the best results with HIIT myself. Regardless though, if you want to add cardio I would (as with everything) work into it slowly. Start out with a minimal amount and add in more as necessary.

Awesome job man. I think your BF still looks pretty low, so I agree with the maintain advice.

CarGuy -

I echo what everyone else has said and certainly thought it the second I saw your pics and before I read everyone else's comments. I believe that you could maintain where you are now or perhaps shed a little bit of fat, but you look to be at/near a great maintenance point.

Your transformation continues to be inspiring!

it).

2) Post-weights LISS along with good workout nutrition.




1Fast - Proper nutrition has been a concern for me in the past when I have done cardio option 2 as part of my routine. What would you recommend to use as nutrition DURING a workout that is followed with 25-35 minutes of post workout LISS? This method is my second "favorite" cardio method besides HIIT on non lifting days, but I have always wondered if I should be consuming something between the lifting and cardio portion. At one time I was bringing a BCAA/protein shake that I started drinking towards the end of lifting before I hopped onto the elliptical for LISS.

Excellent body Carguy.. How tall are you? Also, how are your legs looking? have any shots?

As far as advice, only thing I could see to improve would be bigger forearms and more inner-pectoralis development.. But again, you still have an awesome physique as it stands..

I agree the extra poundage suits your frame. Well done on the transformation

Gotta like getting to eat like a horse and look better than when you don't.:lol:

2) Post-weights LISS along with good workout nutrition.

Chris, this one sounds the best to me.

What would you recommend to use as nutrition DURING a workout that is followed with 25-35 minutes of post workout LISS? This method is my second "favorite" cardio method besides HIIT on non lifting days, but I have always wondered if I should be consuming something between the lifting and cardio portion. At one time I was bringing a BCAA/protein shake that I started drinking towards the end of lifting before I hopped onto the elliptical for LISS.

I wondered about this too. Right now I don't drink anything other than water during a workout or cardio.

Awesome job man. I think your BF still looks pretty low, so I agree with the maintain advice.

I have no idea what my body fat is now but my Tanita scale says I'm 20%.:eek:

Your transformation continues to be inspiring!

Thanks, Ryan. I appreciate the comments. Go Colts!

Excellent body Carguy.. How tall are you? Also, how are your legs looking? have any shots?

Thanks, bro. I'm 6' tall. My legs are long (34" inseam) and not very well developed. Quads are improving (23" I think) and calves are horribly thin (15"). I can probably get the quads up another inch or two but the calves are non-existant. I'll try to post a pic but it's one of my least favorite body parts. I don't even wear shorts in public because my legs are so lame.


As far as advice, only thing I could see to improve would be bigger forearms and more inner-pectoralis development.. But again, you still have an awesome physique as it stands..

I don't really know how to increase the size of my forearms. They are actually an inch bigger than when I started working out. Wrists are ecto-small at 7". Inner-pecs, again, I wish I knew how to improve here but they are bigger than they were (chest measurement up from 34" to 41"). I am doing dips regularly now and doing more flys so I hope to see continued growth in the pec area. Thanks for the suggestions.

1Fast - Proper nutrition has been a concern for me in the past when I have done cardio option 2 as part of my routine. What would you recommend to use as nutrition DURING a workout that is followed with 25-35 minutes of post workout LISS? This method is my second "favorite" cardio method besides HIIT on non lifting days, but I have always wondered if I should be consuming something between the lifting and cardio portion. At one time I was bringing a BCAA/protein shake that I started drinking towards the end of lifting before I hopped onto the elliptical for LISS.
It's my second favorite as well Ryan, and also behind HIIT on non-workout days. :)

Here's how I would approach it (bodyweight/bodyfat/goals/etc. would determine amounts, so this is based on me as the example):

10-11 scoops Scivation Xtend
1.5 scoops Primaforce Substance WPI
OPTIONAL: 1.5-2 scoops Beverly Creatine Select

I would mix all of this in a LARGE shaker (not one of the small bodybuilding.com ones - which I do use for protein shakes; I like the American Bodybuilding ones because they're a bit bigger) with water. Begin sipping on the drive to the gym. Sip throughout the weightlifting workout, continue sipping throughout the cardio. If there is any left over, drink it when you step off the treadmill.

If my bodyfat was lower (:blank:) and I was trying to cut more fat (I am not currently trying to cut fat), I might do it a little different. If I was doing HIIT it would be different. If I was playing a sport it would be different. Etc.

Your approach sounds fine by the way, if it's working for you leave it as is. :)

Of course this is all going to be completely different if you're consuming dextrose or something else like that. I don't currently use any carbs post-workout. The only postworkout shake I ever really use is Muscle Provider....or a big steak. :)

I wondered about this too. Right now I don't drink anything other than water during a workout or cardio.
And you don't necessarily NEED anything else either. I showed what I like to do and what seems to be working pretty well for me. But gosh there are so many ways to do things (as I know you know). :)

Remember guys were getting huge, ripped, etc. for a long time before workout nutrition, pre/during/post cocktails, dextrose, Xtend, and post-workout pizzas became popular. I'm pretty sure you can maintain your already incredible physique without investing in any supplements. :)

Hey Carguy, our stats are very similar. I am 6ft and had shrunk myself to 155 lbs. Since then I began a bulk, and now I am at 180 lbs but am carrying more fat than you. I want to be at 200 but am afraid of way too much fat. Its hard to look in the mirror and say "lets continue the bulk" for me. However, cutting is very easy for me compared to bulk. I am gaining strength and muscle size in addition to fat. That's what I am looking for.

I would say maintain or bulk for you, as well. Bulk if you want to be at a higher weight. With our ecto bodies and experience of looking way too thin, cutting comes easier than bulking. Gain the weight while you can...

Regardless of what you do, the difference in these 2 pics is simply stunning! I third (fourth?) the 'cleaning up the diet at the same calorie level' FWIW.

Hey Carguy, our stats are very similar. I am 6ft and had shrunk myself to 155 lbs. Since then I began a bulk, and now I am at 180 lbs but am carrying more fat than you. I want to be at 200 but am afraid of way too much fat. Its hard to look in the mirror and say "lets continue the bulk" for me. However, cutting is very easy for me compared to bulk. I am gaining strength and muscle size in addition to fat. That's what I am looking for.

I would say maintain or bulk for you, as well. Bulk if you want to be at a higher weight. With our ecto bodies and experience of looking way too thin, cutting comes easier than bulking. Gain the weight while you can...

hemburger, I have also noticed how similar our stats are. Unlike you, I can't imagine myself at 200 lbs. Heck, I couldn't even get up to 190 lbs. this time. I'm afraid that if I forced myself to gain more weight from here, I would just get fat. I don't need to weigh more, I just want to improve my physique. And as you say, losing the weight is easy for us. I shooting for greater strength and improved muscle mass at about my present weight.

Regardless of what you do, the difference in these 2 pics is simply stunning! I third (fourth?) the 'cleaning up the diet at the same calorie level' FWIW.

Thanks, Coachese. I guess the universal opinion here is that I should try to stay a little bulky. I think I'll just make sure I don't outgrow my 32" pants but continue to try to bulk up my upper body.:bb: :eat: :bb:

Thanks, bro. I'm 6' tall. My legs are long (34" inseam) and not very well developed. Quads are improving (23" I think) and calves are horribly thin (15"). I can probably get the quads up another inch or two but the calves are non-existant. I'll try to post a pic but it's one of my least favorite body parts. I don't even wear shorts in public because my legs are so lame.



I don't really know how to increase the size of my forearms. They are actually an inch bigger than when I started working out. Wrists are ecto-small at 7". Inner-pecs, again, I wish I knew how to improve here but they are bigger than they were (chest measurement up from 34" to 41"). I am doing dips regularly now and doing more flys so I hope to see continued growth in the pec area. Thanks for the suggestions.


Hmm, well we have pretty similar stats.. I'm about an inch taller than you but have a very slender frame as well.. Wrists are barely 7" circumference and my 12 y/o little girlscout calves are like 16".. My Forearms and calves are definitely gonna get some overload training when i start bulking, in order to achieve proportionality (it's just going to be very hard to SEE the hypertrophy due to long tibia/fibula...

Hmm, well we have pretty similar stats.. I'm about an inch taller than you but have a very slender frame as well.. Wrists are barely 7" circumference and my 12 y/o little girlscout calves are like 16"..You consider 16" calves tiny? :confused: I'd think for 185 lbs that would be about ideal.

You consider 16" calves tiny? :confused: I'd think for 185 lbs that would be about ideal.

I'd think that's not out of proportion. Didn't the old bodybuilders look for symetry between neck, upper arm, and calves?

Since my neck's about 16.5" (at similar dimensions to these guys, 6'1", 185, 34" inseam), I'd not be too unhappy with 16" calves.

Looking great carguy! I'm with everybody else, I'd not do anything drastic toward a cut at this point. I'd maintain and try to add a bit of strength and the size that comes with it for a bit. At most, I'd cut VERY slowly to try to maintain your gains.

Sorry for hijacking your thread carguy

You consider 16" calves tiny? :confused: I'd think for 185 lbs that would be about ideal.

Well, with all the wrestling/mountain biking/years in the USMC/relatively active lifestyle, my calves do have a decent amount of strength.. the thing is... (one sec measuring....) from my bottom of heel to kneecap, i'm looking at 22" of length.. (33" inseam).. So the aspect ratio, if you will, makes my "normal" sized calves look tiny.. actually, just measured calves.. 15 3/4" cold.. but then again, I'm down quite a few #'s from 185 since starting the V-diet

*after edit* Neck? Hmm, i've never measured my neck.. It's just under 14"

You look excellent fat boy. You do us old guys justice.:tu:
Great job.

Hmm, well we have pretty similar stats.. I'm about an inch taller than you but have a very slender frame as well.. Wrists are barely 7" circumference and my 12 y/o little girlscout calves are like 16".. My Forearms and calves are definitely gonna get some overload training when i start bulking, in order to achieve proportionality (it's just going to be very hard to SEE the hypertrophy due to long tibia/fibula...

I thought the same thing. 16" sounds great and I'd love to have that. Actually, I measured mine and they are 15.5". Mine will probably never grow unless I really target them and I don't like calf exercises at all.

You look excellent fat boy. You do us old guys justice.:tu:
Great job.

Thanks, Michael. I'm trying. And about the fat thing, I'm still thinner than you.:whistle: And the old thing, well, what can I say? We are old. :rolleyes:

And the old thing, well, what can I say? We are old. :rolleyes:

Clearly, that hasn't been a problem for either of you:tucool: Carguy, as usual, you're looking awesome. I echo the idea of maintaining.

I was thinking of posting this exact same post yesterday. I just decided to wait because I wasn't at my goal for bulking yet. I have got some good info so thanks for beating me to the punch carguy. Just a quick question maintenance is calculated with all the cardio, weights, bodyweight stuff one would do right? So if I skipped cardio my maintenance level should go down?

Clearly, that hasn't been a problem for either of you:tucool: Carguy, as usual, you're looking awesome. I echo the idea of maintaining.

Thanks, dluq. Maintaining seems like being without a goal but I am going to try it for a while. I need to be content to see the scale stay the same.

I was thinking of posting this exact same post yesterday. I just decided to wait because I wasn't at my goal for bulking yet. I have got some good info so thanks for beating me to the punch carguy. Just a quick question maintenance is calculated with all the cardio, weights, bodyweight stuff one would do right? So if I skipped cardio my maintenance level should go down?


I'm not sure I understand your question. If you do cardio, you can afford to take in more calories and still maintain your weight. I plan on doing cardio, but not as much as when I cut. But I'm so lax about keeping track of macros that I'm not a good one to ask. Good luck with your maintenance.:tu:

Thanks, dluq. Maintaining seems like being without a goal but I am going to try it for a while. I need to be content to see the scale stay the same.

How about strength as a goal? You can work on that while maintaining. There are quite a few strength programs to follow around. Maybe some low rep high intensity work on the big lifts followed by some accessory work?

Once your stronger, you can cut or bulk with more weight, increasing the potential of either direction.

How about strength as a goal? You can work on that while maintaining.
I think that's an excellent idea. :tucool:

I think that's an excellent idea. :tucool:
Ditto, as well..some priority training in 6 week blocks. Say focus on lagging body parts. You mention that legs are a sore point.....well then prioritize legs and then perhaps chest.

Looking nice carguy! :tucool:

Just caught up on the past couple of days. Great progress between the two photos!!!

MB, 1Fast and Gordo, I like the idea of setting some strength goals. I will work on that.

Necross and Seltzer, thanks for the kind words. Validation is always great and I appreciate the support system here at JSF.

looking great Carguy!

MB, 1Fast and Gordo, I like the idea of setting some strength goals. I will work on that.


You could come join the ultimate challenge (http://forums.johnstonefitness.com/showthread.php?t=34002) if you have some strength goals and want some motivation.

Also, how are your legs looking? have any shots?


Well, I finally got around to taking some leg shots. Not very impressive. No shape really. I'm not sure I'm going to be able to change much about them.:blank:

I'm not sure I'm going to be able to change much about them.:blank:
Why not?

Why not?


Mostly because I have been working out for almost two years and have seen improvement in other parts of my body but not legs. Thinking it could be genetic. But I will need to concentrate on them more if I want them to grow.

Here is another set of pics that show how far I've come. The first pic is from the summer of 2005 when I had lost weight but had no clue how to tone up my body. The second pic is from today.

I just noticed my second pic is similar to the Colt in my avatar. Go Colts!

Mostly because I have been working out for almost two years and have seen improvement in other parts of my body but not legs. Thinking it could be genetic. But I will need to concentrate on them more if I want them to grow.
I bolded the correct statement. ;)

You might be "genetically challenged" in terms of adding a lot of leg size. But I'm certain that you can overcome these obsticles. Are you happy with your legs? If so, then great! Nevermind! :) But if not, let's work on them. I know you of all people can improve them if you put your mind to it. Your pictures prove that, and you've come so far already. :tucool:

What does your current leg routine look like?

I bolded the correct statement. ;)

What does your current leg routine look like?

I'll get back to you with that. Gotta finish breakfast and get to the gym.:eat: :bb:

I'll get back to you with that. Gotta finish breakfast and get to the gym.:eat: :bb:
I hope you are squatting right at this moment. ;) :D

I hope you are squatting right at this moment. ;) :D

Well, in a way, I was. This was my Group Power class (like the one Phily will be teaching later this year). It involves a lot of exercises done to music and squats are a major part of it. Of course, weights are low and I think of this as cardio, but I feel like I've had a good workout when done. And the bicep track really burns.

Before the class started, I tried some DB bench presses with heavier weights than I am used to (GravityHomer, I'm trying this out for you:nod: ). I had never used DBs weighing more than 45# before but I tried 55# and 60# and was able to do 6 reps with each with good form. So I think I will try to progress with more.

Chris, do you think I can improve my legs more squatting a lower weight and higher reps, or go with a higher weight and lower reps? I can do 4 sets of 15 if I only put up about 135# but recently did 205# for 6 reps. Also, I can do more weight on the squat machine. Should I concentrate on the machine or go with a conventional squat cage?

On leg day, I also do leg extensions, lying calf raises and seated calf raises in addition to squats.

Well, I finally got around to taking some leg shots. Not very impressive. No shape really. I'm not sure I'm going to be able to change much about them.:blank:

not bad, you do have that teardrop shape on your lower quads so they should shape up nicely.. you've apparently been working them but they've probably just been on the backburner.. Look forward to Fast1GTX's (Chris') advice, because it'll help me out too..

not bad, you do have that teardrop shape on your lower quads so they should shape up nicely.. you've apparently been working them but they've probably just been on the backburner.. Look forward to Fast1GTX's (Chris') advice, because it'll help me out too..

Thanks, Bitenose. I used to hate squats but now I kind of enjoy them. I guess it's because I can finally do them with good form. I know they are key to having everything else grow. Good luck to you too.

Thanks, Bitenose. I used to hate squats but now I kind of enjoy them. I guess it's because I can finally do them with good form. I know they are key to having everything else grow. Good luck to you too.

Legs are suppose to be the largest muscles in your body. There is a place where you need some muscle in thighs, hamstrings, calves and hips. You could put 10 pounds on them. As you grow older you will need them.

They are show muscles just as much as biceps and abs. :tucool:

Before the class started, I tried some DB bench presses with heavier weights than I am used to (GravityHomer, I'm trying this out for you:nod: ). I had never used DBs weighing more than 45# before but I tried 55# and 60# and was able to do 6 reps with each with good form. So I think I will try to progress with more.

cool, that's great.


I can do 4 sets of 15 if I only put up about 135# but recently did 205# for 6 reps. Also, I can do more weight on the squat machine.

:eek: For someone who doesn't train legs much that is amazing. I did squats today and my last set, which was quite hard for me was 205x5.

Chris, do you think I can improve my legs more squatting a lower weight and higher reps, or go with a higher weight and lower reps? I can do 4 sets of 15 if I only put up about 135# but recently did 205# for 6 reps. Also, I can do more weight on the squat machine. Should I concentrate on the machine or go with a conventional squat cage?

On leg day, I also do leg extensions, lying calf raises and seated calf raises in addition to squats.

Hey Carguy!
Your legs dont look thin and definately they do have shape.
Squats are way to go. I love full squats. Having spotter REALLY helps, I like to really like to them heavy and do them till failure often.
I do them using barbell, I really dont like smith machine.

Leg Press is great too. I use close stance (for the outer quad sweep) and wide stance. I switch every time. I do Press heavy (about 4 x 8-10 reps), sometimes lighter (4 x 20-25 reps) and once every so often light drop set and I do 1 set of 100.
Also sometimes I do 1 leg press. Im not sure why my trainer makes me do that... but man, it hurts good :evil:

My numbers are 95 lb (full ones) 4 x 10 and 145 lb (parrarel)

Chris, do you think I can improve my legs more squatting a lower weight and higher reps, or go with a higher weight and lower reps? I can do 4 sets of 15 if I only put up about 135# but recently did 205# for 6 reps. Also, I can do more weight on the squat machine. Should I concentrate on the machine or go with a conventional squat cage?
Stay in the cage and work heavier. :tu:

I've always seen the best gains from hitting squats heavy and hard, using weights that are in the 5 to 8-RM range (~80-90% of my maximum) -- though not necessarily to failure. Good rep ranges in this range are 5 x 5, 4 x 6, 6 x 4, 8 x 3, 3 x 8.

Keep track of your volume and average weight per rep and try to increase one or the other over time. Volume is easy to calculate as you just have to add up what you did. Average weight per rep is volume divided by the number of sets divided by the average number of reps per set.

So, if you did this workout:

3 sets of 3 at 170 lbs
3 sets of 5 at 150 lbs

Volume = 3x3x170 + 3x5x150 = 3780 lbs
Average Weight Per Rep = 3780 / 6 sets / (24 total reps / 6 sets) = 157.5 lbs per rep

Stay in the cage and work heavier. :tu:


Thanks for your input, chic. You certainly know a lot about this stuff. :bow: However, take age into consideration. You are 19 and I am 53. I am probably at a greater risk of injury if I keep trying to go heavier with my weights. I wonder if squatting a reasonable weight will give me enough of the benefits to make it worthwhile. Remember, I am not trying to win any contests, just stay fit and have a nice physique for may age. I guess the same could be said about any weight lifting exercise. Mastover or RTE, feel free to chime in here.

Thanks for your input, chic. You certainly know a lot about this stuff. :bow: However, take age into consideration. You are 19 and I am 53. I am probably at a greater risk of injury if I keep trying to go heavier with my weights. I wonder if squatting a reasonable weight will give me enough of the benefits to make it worthwhile. Remember, I am not trying to win any contests, just stay fit and have a nice physique for may age. I guess the same could be said about any weight lifting exercise. Mastover or RTE, feel free to chime in here.
There are also a ton of powerlifters and weight-lifters your age who lift very heavy. If you work progressively and slowly increase resistance while retaining good form, I see absolutely no reason why you couldn't lift heavier. I'm not advocating going ATG, complete failure, squatting until you puke -- just that you move up into a more reasonable weight and rep range.

move up into a more reasonable weight and rep range.

Translation: Stop lifting like a little girly-man and pump some real iron.
:o

Translation: Stop lifting like a little girly-man and pump some real iron.
:o
I didn't say that. ;) :whistle:

I didn't say that. ;) :whistle:

No, but you were thinking it.:nono:

Hey Carguy!
Your legs dont look thin and definately they do have shape.


Thanks, Maya. I still think of them as looking as underdeveloped as they did in Freshman gym class.

Squats are way to go. I love full squats. Having spotter REALLY helps, I like to really like to them heavy and do them till failure often.

A spotter is not an option for me at the time of day I train. I guess I don't do them to failure because I always make sure I can get the barball back in place on the pegs at eye level and not dropped on the safety bars.

I do them using barbell, I really dont like smith machine.

I was afraid people would think I meant the Smith machine. I hate them too. I mean the machine you kind of step into with pads on your shoulders and an angled foot rest and a release pedal.

Leg Press is great too.

I used to do them all the time and got pretty good at them. My quads grew during this time. I think I got all the way up to 400# for 3 sets of 6.

You could put 10 pounds on them.

RTE, are you saying that I could add 10 pounds of body weight and have it all in my legs? That would be great if it would all go there.

RTE, are you saying that I could add 10 pounds of body weight and have it all in my legs? That would be great if it would all go there.

I think he's referring to aggregate gains.. Additional muscle presumably raises hormone levels and allows you to put build/maintain more muscle on arms/back/etc.. So with 10 lbs, we could assume, roughly 7 lbs on the legs, and 3 lbs on back/arms..

am i Right?

Thanks for your input, chic. You certainly know a lot about this stuff. :bow: However, take age into consideration. You are 19 and I am 53. I am probably at a greater risk of injury if I keep trying to go heavier with my weights. I wonder if squatting a reasonable weight will give me enough of the benefits to make it worthwhile. Remember, I am not trying to win any contests, just stay fit and have a nice physique for may age. I guess the same could be said about any weight lifting exercise. Mastover or RTE, feel free to chime in here.

I feel we should use as heavy a weight has we can, we let our bodies limit us not our thoughts.

I don't see a problem with using Squat machines, calf machines, leg presses or leg extension and leg curls. But the weights should be heavy as our bodies can handle. Throw 150-200 on an leg extension machine, you will get results. On a squat machine, you can pile on the weight with added safety. Put 400 lbs on that standing calf machine and get those reps. You don't have to worry about weights getting loose or being stuck and having to throw weights. So I am different there, I don't worry about stabilizers, I am building quads.

I have told you, it isn't how much you lift it is how you lift it. But you must make it hard to lift. The weight must progressively tax you.

I see beauty in the HIT program, it brings you to failure each set, it asked you to progressively increase weight or reps(TUL). It restricts your exercise to only 1-3 times a week leaving plenty of time for rest and recovery. Its rep range progression brings you to your strongest point in a safe and effective manner. It is a good program for man, woman, and child no matter what age.

So, I know you didn't ask for all that, lift as much as you can in good form. No more, no less. Stay safe.:tucool:

On the 10 lbs on legs, I am saying you could put 10 pounds on legs, yes. Would it go over to others areas also, it might. The only way to see is to try. Specialize on legs for 3 weeks.

Chris, do you think I can improve my legs more squatting a lower weight and higher reps, or go with a higher weight and lower reps? I can do 4 sets of 15 if I only put up about 135# but recently did 205# for 6 reps. Also, I can do more weight on the squat machine. Should I concentrate on the machine or go with a conventional squat cage?

On leg day, I also do leg extensions, lying calf raises and seated calf raises in addition to squats.
I think you'll really need to experiment. I find that it takes some really moderate weight (not too heavy, but not light either), high reps, and deep squats for me to start seeing some real growth from my quads.

I recently tacked on a bit of size on them by squatting twice per week using a hybrid of powerlifting and bodybuilding techniques. One day I would do box squats, heavy weight and only 3 sets of 1-3 reps, these sets were taken to failure. On the other day I would do A2G squats, 4 sets of 15-20 reps with a lighter weight. On this day I would not go to failure but I would come pretty close. I was definitely out of breath after each set though. :)

I feel squatting in one way or another (in terms of style, volume, weight) is going to be beneficial. But I think you'll probably need to experiment to find what works best for you. Regardless, start out light and work into it slowly. Personally I prefer free weights; if you have a squat rack/cage just set the pins so that you can just "sit down" and rest the bar on the pins if you need to. Again, start very light and slow and work into it over time. It's not a race! :)

I would probably lose the extensions except maybe for a 1-2 set warmup prior to squatting. I like the lying calf raises of course, they're excellent.

Squats are not the only exercise though. Don't forget about split squats, leg press, stiff-leg deadlifts, leg curls, and walking lunges. Also, I recently tried doing smith-machine reverse lunges (as directed by Mastover), and they are a pretty good exercise to try out.

Thanks RTE and 1Fast for the great advice, as usual. Now that I know I'm not going to cut, I can concentrate more on my lifts and gaining size and strength.:nod:

Lets not forget the front squat for the quads :D
http://danjohn.org/fs.jpg

Lets not forget the front squat for the quads :D
http://danjohn.org/fs.jpg

I've never done those. Do you do them the same except keep the bar resting on your front instead of your back? Can't argue with the size of that guy's quads. Thanks for the suggestion.

Can't argue with the size of that guy's quads. Thanks for the suggestion.
And the 200 kg / 440 lb weight. :D :lol:

And the 200 kg / 440 lb weight. :D :lol:

Oh, yeah. That too. :lol:

Gotta go watch the Super Bowl. If the Colts don't win, I'll leave instructions with my wife to let you guys know if I survived or not.
Go Colts !

Colts win so I'm fine. I'll have to save this avatar for next year's playoffs and hopefully the Colt's second consecutive Super Bowl win.:claphigh:

You look great CarGuy! And I think your legs have a definite muscular look. I am sure everyone's great advice here is very encouraging. You really have the best support possible... :nod:


Sigh... I wish I could get PGC even half as motivated as you.

You look great CarGuy! And I think your legs have a definite muscular look. I am sure everyone's great advice here is very encouraging. You really have the best support possible... :nod:


Sigh... I wish I could get PGC even half as motivated as you.

Thanks Justitia. I got some interesting information from Bitenose that says my Flemish heritage accounts for my long shin bones, small frame and fair skin. Doesn't really change anything but it was interesting to find out. I'll keep plugging away and try some different leg exercises.

I don't know what to say about your PGC. He definitely has to want it for himself to put in the work. I get no support from my wife with this so it is all me.

can I improve my legs more squatting a lower weight and higher reps, or go with a higher weight and lower reps?

Both. The heavy weight low rep stuff is important for strength, and the moderate weight high rep stuff helps with stimulating muscle growth and metabolism.

One thing you can do to increase the weight you are comfortable working with is to add some other exercises. Barbell step-ups are really useful as an endurance builder so you can crank out more reps at the moderate weights. Heavy walkouts and partials can increase your confidence at high weights.

One thing that can focus really hard on the legs and not hammer your back as much at the same time is the Bulgarian squat. You can use dumbells, but barbell is better for taking the arms out of the equation. The Bulgarian really puts it to your legs without getting into weights that are really heavy.

To focus on glutes and hams, the single stiff leg deadlift is remarkable. Like the Bulgarian, it allows for the use of quite low weights, and yet it achieves a good intensity. Dumbells are quite a bit easier than barbell for this and you shouldn't need to go for barbell until you get pretty heavy.

These two unilateral exercises also have the advantage that if you have a weak side, it's not going to get assistance from the strong side.

Hey carguy. You've proved you can do anything. No need to question that.

Have you tried stationary lunges with dumbbells? They work really well with low weights and are way safer. They also would give a butt increase. :nod: ;)

Hey carguy. You've proved you can do anything. No need to question that.

Have you tried stationary lunges with dumbbells? They work really well with low weights and are way safer. They also would give a butt increase. :nod: ;)

Thanks Kilter. I haven't tried these. But my butt and hips are already way bigger than they need to be. I have the same problem as John (probably the only thing we have in common) in that I need to beef up my upper body to make my hips appear smaller.:lol:

Thanks RTE and 1Fast for the great advice, as usual. Now that I know I'm not going to cut, I can concentrate more on my lifts and gaining size and strength.:nod:
<--- Eagerly awaiting your updated plan... :)

<--- Eagerly awaiting your updated plan... :)

i'm not good at putting together a new plan and I'm waiting to see if I can call in a favor from a trainer at my gym that I sold some car parts for.

Had a recent development also. As soon as I decided to end my bulk early, I started to gain weight. I was up to 187# this morning, an all-time high for me considering I used an evening weight last year when I momentarily hit my goal of 190#. So now, I may try to get up to 190# or more so it will be easier for me to maintain in the 180s.

Chris, I'm starting to feel why you like being big. I'm just about at the point where I can't be called skinny any more.:lol:

Carguy you look great, (for a old fart:lol: ) J/K

Hey why not try a another short SGX run, maybe 4 - 6 weeks, If you watch your macros you should not loose any mass at all, and the way you responed the first time you could probably drop bf 3-4 % then maintain.

Carguy you look great, (for a old fart:lol: ) J/K

Hey why not try a another short SGX run, maybe 4 - 6 weeks, If you watch your macros you should not loose any mass at all, and the way you responed the first time you could probably drop bf 3-4 % then maintain.

From one O.F to another, thanks. Doing another stint of SGX was my original intent but the first time I did, I lost weight really quickly and got pretty thin. As I said, I'm enjoying my new-found "bulk" and don't want to get in that skinny, shredded state again. If I could figure out how to just lost some %bf and not weight or mass, that would be great. Have you ever done the SGX program on your own, just following old notes? Also, where are you now, fitness-wise?

From one O.F to another, thanks. Doing another stint of SGX was my original intent but the first time I did, I lost weight really quickly and got pretty thin. As I said, I'm enjoying my new-found "bulk" and don't want to get in that skinny, shredded state again. If I could figure out how to just lost some %bf and not weight or mass, that would be great. Have you ever done the SGX program on your own, just following old notes? Also, where are you now, fitness-wise?

Yes I have run SGX on my own, following old notes, it worked quite well. I did not go as lean as I did on my first run. I ran it for 10 weeks then just maintained for a while . I fiinished a 26 week run of SUP2 around 20 days ago and topped out at 194.6 lbs. I am now 15 days into a new SGX run. and about 186 lbs and 14%.

The weight loss has slowed as the first week it was mostly bloat. I am hoping to finish out around 180 and 9%.

Yes I have run SGX on my own, following old notes, it worked quite well. I did not go as lean as I did on my first run. I ran it for 10 weeks then just maintained for a while . I fiinished a 26 week run of SUP2 around 20 days ago and topped out at 194.6 lbs. I am now 15 days into a new SGX run. and about 186 lbs and 14%.

The weight loss has slowed as the first week it was mostly bloat. I am hoping to finish out around 180 and 9%.

Hey 48, your plan sounds very similar to mine, even the goal. Do you have any pics posted here or VX of your end bulk?

Hey 48, your plan sounds very similar to mine, even the goal. Do you have any pics posted here or VX of your end bulk?

BTW: calorie intake for holding your weight could be based on BMR

BMI = 1806 now activity rate is 1.55. So 1806 X 1.55 = 2799.3 calories to stand still and hold your weight. If you are doing 6 meals a day, shoot for 467 calories a meal.

Now if you go the 40-40-20 route then 280 gm of carbs, 280 gms of protein and 62 gms of fat would fit the bill. It is just a estimate.

Hey 48, your plan sounds very similar to mine, even the goal. Do you have any pics posted here or VX of your end bulk?

Not yet am going to take pics this Sat and post on VX. It will not be a true reflection of the bulk as I have leaned out a little.

Uh oh. I had to try on four pairs of pants this morning before I found one that fit. Everything was too tight. Weight is up to about 187#. I have been eating a lot lately. But I'm not going to sweat it too much since it's winter and I'm trying to hang on to a little more weight anyway.:nod:

Weight is up to about 187#. I have been eating a lot lately:nod:

:eek: 187! Just how much are you eating? Congrats!

:eek: 187! Just how much are you eating? Congrats!

I'm not sure but I guess it's a lot. Last night I was 188.6#. I may hit 190# after all. :lol:

On a different note, I broke my toe yesterday. It's the middle toe on my right foot. I jammed it into a curled up rug in our bedroom. Not much you can do with a broken toe so I just taped it to the toe next to it. I don't think this will affect my lifting. :doh:

On a different note, I broke my toe yesterday. It's the middle toe on my right foot. I jammed it into a curled up rug in our bedroom. Not much you can do with a broken toe so I just taped it to the toe next to it. Are you sure that's the right thing to do? Are you going to see a doctor?

Are you sure that's the right thing to do? Are you going to see a doctor?

Toes are like ribs; not in that the Chinese like to cover them in bbq sauce and eat them, but in that doctors generally can't do much about fixing them. You have to suck it up and wait for it to heal.

Toes are like ribs; not in that the Chinese like to cover them in bbq sauce and eat them, but in that doctors generally can't do much about fixing them. You have to suck it up and wait for it to heal.How can you tell it's broken? What if it's twisted? :cry:

How can you tell it's broken? What if it's twisted? :cry:

We're still talking about toes right? :eek:

We're still talking about toes right? :eek:I guess I've never had a broken toe. :rolleyes:

My toe is swollen and red and really sore. It hurts to bend it. But I've always heard that you can't do anything but wait. So I won't go to the doctor for it. But I will be seeing him in a couple of weeks for something else and I will show it to him.

I caught my little toe on my exercise bike about 3 or 4 weeks ago. I'm pretty sure I broke it. It's still sore in certain shoes, but after the first couple of weeks it didn't bother me that much.

And I agree, there's not much you can do with them other than wait for them to heal. It's not worth a trip to the doctor unless it's really bad and bothering you all the time, or if it's sticking through the skin or at a weird angle or something :)

I had to hold down the fort at work today (normally we have 75 people) because of the blizzard that hit the midwest. Since I only live 3 blocks away and I had made it in to work, my boss asked me if I wouldn't mind staying and answering the phone so it didn't look like we were closed. Then the few that had made it went home. I get a day of vacation for doing it. Pretty quiet but I got to catch up some JSF journals.:D

I had to hold down the fort at work today (normally we have 75 people) because of the blizzard that hit the midwest. Since I only live 3 blocks away and I had made it in to work, my boss asked me if I wouldn't mind staying and answering the phone so it didn't look like we were closed. Then the few that had made it went home. I get a day of vacation for doing it. Pretty quiet but I got to catch up some JSF journals.:D
Hope your toe gets better:)

Looking big :nod:

Man, 187lbs, I got a loooong ways to go to catch up with ya!

Man, 187lbs, I got a loooong ways to go to catch up with ya!

At the rate you're gaining, I don't think it will take that long. :lol: And I've dropped back a little since then, probably at 183#.

I took these shots for my journal to show off my new haircut but I think they also show how bulky I have become. Not such a stick figure any more.

Looking good carguy!
:tucool:

you look absolutly awesome! :tu:
amazing progress!

I took these shots for my journal to show off my new haircut but I think they also show how bulky I have become. Not such a stick figure any more.

Looking good fat boy!!!!!!!!

you know im 'bulking' right now aswell and i really like the way i am looking,
the skinny shit bones poking through everywhere look fnally goes away :)

your looking good, and hey, u stole my idea for the haircut ! ;)

Looking good carguy!
:tucool:

Thanks, Dev. With my new haircut, I feel a little military. What's funny is that I am in better shape to serve in the military than I was when I was 19.

you look absolutly awesome! :tu:
amazing progress!

Thanks, Maya. Always nice to hear from you. :D

Looking good fat boy!!!!!!!!

Thanks, dd. When we were kids, they called it "husky", not fat. And just out of curiosity, am I fatter than you right now?:confused:

you know im 'bulking' right now aswell and i really like the way i am looking,
the skinny shit bones poking through everywhere look fnally goes away :)

your looking good, and hey, u stole my idea for the haircut ! ;)

Thanks, bg84. How much weight have you gained on your bulk so far? It's fun to put on weight when you're doing it on purpose and you see your thin body start to fill out. One goal of mine had always been to nicely fill out a T-shirt. I think I'm finally getting there.

And by the way, I stole the haircut from badgolfer.:lol:

Thanks, dd. When we were kids, they called it "husky", not fat. And just out of curiosity, am I fatter than you right now?:confused:

Yeah you are Mike but trust me, you look GREAT and i'm a toothpick.:cry:
Seriously Mike, your transformation is VERY impressive. Excellent job brotha!!!!!!!!!

I took these shots for my journal to show off my new haircut but I think they also show how bulky I have become. Not such a stick figure any more.

You look great! I'm envious of the vein in your bicep! :bb:

Welcome to the John stone and Carguy fitness website !


Amazing and well deserved.

Thanks, bg84. How much weight have you gained on your bulk so far?

nearly 5 kg / 11 pounds - i started at 54kg and finally am up to "normalweight" 59 kg :)

I took these shots for my journal to show off my new haircut but I think they also show how bulky I have become. Not such a stick figure any more.http://i143.photobucket.com/albums/r159/kilterpics/smileys/dreamy1.gif

Welcome to the world of shaved heads:tu: Your hair related costs should drop dramatically:nod: You look great dude.

Yeah you are Mike but trust me, you look GREAT and i'm a toothpick.:cry:
Seriously Mike, your transformation is VERY impressive. Excellent job brotha!!!!!!!!!

Thanks Michael. I wondered if that might be the case. I knew you had not been able to get into the gym for a while and that you had either porked up or lost mass, I guess you got thin. Now I don't have any rebuttal when you call me fat. I'd love to keep my weight around 180# but with a little less body fat. But I'm gonna need to buy some new pants.:lol:

You look great! I'm envious of the vein in your bicep! :bb:

Thanks OR. My veins showed up when I cut on SGX and got my body fat very low. But they hung around on this last bulk. Don't know why.

Thanks OR. My veins showed up when I cut on SGX and got my body fat very low. But they hung around on this last bulk. Don't know why.

Because even after the bulk, you are still very lean. :tu:

Welcome to the John stone and Carguy fitness website !


Amazing and well deserved.

You better hope John doesn't read this 'cause your gonna be in big trouble.:spank:

http://i143.photobucket.com/albums/r159/kilterpics/smileys/dreamy1.gif

Quit staring.:nono:

Because even after the bulk, you are still very lean. :tu:

Boy, I wish my Tanita scale would tell me this. It has me at 20% so I thought I was gaining a lot of fat.

Thanks Michael. I wondered if that might be the case. I knew you had not been able to get into the gym for a while and that you had either porked up or lost mass, I guess you got thin. Now I don't have any rebuttal when you call me fat. I'd love to keep my weight around 180# but with a little less body fat. But I'm gonna need to buy some new pants.:lol:

Dude, may I swear in your journal?

Those scales are horrible. I never even use that function any more. It's laughable. It varies from morning to night on me up to 10%. It's due to hydration, etc.

Dude, may I swear in your journal?

Answer me so I can honestly reply.

Dude, may I swear in your journal?

Sorry. Had to make a phone call. Be my guest.

Sometimes it's good to put on a few pounds, or twenty. I've been feeling kind of fat lately but then I compare a pic from last summer to today and I don't feel so anxous to cut back so much. I still want to lose some body fat but I'm going to be very careful to try to retain as much mass and body weight as I can. Vacation involving bathing suits is coming up at the end of June. Got the go-ahead for a new lifting routine at my gym but just have to come up with a time that I can meet with the trainer.

You look far from fat Carguy, you look frackin' awesome. You should think of taking up rugby, I reckon you'd make a good centre. :tucool:

You look far from fat Carguy, you look frackin' awesome. You should think of taking up rugby, I reckon you'd make a good centre. :tucool:

:lol: :lol: Just what every team needs, a 53 year old centre?

:lol: :lol: Just what every team needs, a 53 year old centre?

Don't knock it, my team's hooker (yes, one of the positions on a rugby team is called the "hooker", get the guffaw out of the way now and carry on reading :D ) is 52 and he's in massively out of shape. How are your knees? :D

Centres need to have a strong all-round game: they need to be able to break through opposition lines and pass the ball accurately. When attack turns into defence they need to be strong in the tackle. Usually the two centres are divided into outside centre and inside centre, though sometimes teams play with left and right centres.

The outside is typically the lighter, more agile of the two centres. They are the "rapiers" that are given the ball, normally via the fly half, to make breaks through the opposition backs before offloading to the wingers after drawing the last line of defence.

The inside centre tends to be the larger of the two centres. In defence or attack, the inside centre is always in the thick of the action, drawing the opposition's defence, making the breaks to make the space for the outside centre and dishing out the tackles in defence along with the forwards. Some of the skills of the fly-half, such as distribution and kicking, can be advantageous to inside centres, as they may be expected to act as fly-halves if the normal fly-half is involved in a ruck or maul.

How are your knees? :D

Not bad but not organized sport good. Squatting mishap early on in training has me a little fearful of my right knee. Also, I'm not an athlete, just a middle-aged guy interested in body building or body sculpting or whatever you want to call what I do. I can't believe a 52 year old, out of shape guy wants to still do this. Maybe it's the brew at the pub afterwards.

Not bad but not organized sport good. Squatting mishap early on in training has me a little fearful of my right knee. Also, I'm not an athlete, just a middle-aged guy interested in body building or body sculpting or whatever you want to call what I do. I can't believe a 52 year old, out of shape guy wants to still do this. Maybe it's the brew at the pub afterwards.

http://www.gosfordrugby.com/DesktopModules/PictureFrame.aspx?PictureID=153&PictureTitle=Gosford+All+Blacks+2nd+XV+-+February+2007
Front row, 3rd from right. That's him.

Dude you're more than just a middle-aged guy interested in bodybuilding. You are an athlete. You're in an elite band of people that is in control of your health and fitness. What percentage of people in the developed world are as fit and well as you are? Celebrate this fact :claphigh:

Anyway I reckon you could do this no worries :D

http://www.youtube.com/watch?v=FAlC32qP-x4

edit: Why don't my Youtube posts work? :confused:
URL to the vid: http://www.youtube.com/watch?v=FAlC32qP-x4

massive abs curguy !

btw, short hair is freaking awesome, gotta love it !
its so convenient - feel like a quick hairwash, hell why not, theyll be dry in 5 mins anyway :D

massive abs curguy !

btw, short hair is freaking awesome, gotta love it !
its so convenient - feel like a quick hairwash, hell why not, theyll be dry in 5 mins anyway :D

Thanks, 84. But I've really got to flex to make them show up these days. Quite a bit of fat in that area due to weight gain.

Speaking of that, how is your bulk going? How much are you up to?

Yeah, the short hair is great. Never dry it anymore. And today is sunny and warmer and I can't wait to get out in our convertible with the top down.

Dude you're more than just a middle-aged guy interested in bodybuilding. You are an athlete. You're in an elite band of people that is in control of your health and fitness. What percentage of people in the developed world are as fit and well as you are? Celebrate this fact :claphigh:

Anyway I reckon you could do this no worries :D



Thanks Gaz. I guess I never looked at it that way. I just never competed in any sport as a kid or young man (can't really count bowling). That was my brother. I played the accordion and was in the marching band.:rolleyes: But I always envied the guys with great physiques and thought I could never look like that. Well, I proved myself wrong and am enjoying the benefits of a fit lifestyle.

Thanks, 84. But I've really got to flex to make them show up these days. Quite a bit of fat in that area due to weight gain.

Speaking of that, how is your bulk going? How much are you up to?

Yeah, the short hair is great. Never dry it anymore. And today is sunny and warmer and I can't wait to get out in our convertible with the top down.

Just remember to slap some suncream up there or you'll get burnt just like on any other place on your body. Not pleasant :lol:


Thanks Gaz. I guess I never looked at it that way. I just never competed in any sport as a kid or young man (can't really count bowling). That was my brother. I played the accordion and was in the marching band.:rolleyes: But I always envied the guys with great physiques and thought I could never look like that. Well, I proved myself wrong and am enjoying the benefits of a fit lifestyle.

Too right. I've been trying to live with the "I'm an athlete" attitude since I started my transformation, even when I was still a fat bloater.

I seriously doubt there's many more athletic 53 year olds than your good self on this earth :bow:

Speaking of that, how is your bulk going? How much are you up to?


hey man, the bulk is going fine so far but i caught a cold and i couldnt take all my calories today
as of absolutely no appetite at all :(

anyways, my belly is growing but so are my weights ;)

my goal of being able to squat my bodyweight properly 3x8 times is getting closer and closer,
i know this doesnt sound to amazing for some of you but hell it sure is a massive inspiration for me !

currently i do 40/45/50kg plus the olympic bar weighting 15 kg - so at the last rep
i actually already AM above my bodyweight but i am talking hanging the iron up there hehe ;)

yeah well, that's about it - hope cutting the gut wont turn out to be more difficult than i hope it will...

hey man, the bulk is going fine so far but i caught a cold and i couldnt take all my calories today
as of absolutely no appetite at all :(

anyways, my belly is growing but so are my weights ;)

my goal of being able to squat my bodyweight properly 3x8 times is getting closer and closer,
i know this doesnt sound to amazing for some of you but hell it sure is a massive inspiration for me !

currently i do 40/45/50kg plus the olympic bar weighting 15 kg - so at the last rep
i actually already AM above my bodyweight but i am talking hanging the iron up there hehe ;)

yeah well, that's about it - hope cutting the gut wont turn out to be more difficult than i hope it will...

I got food poisoning toward the end of my first bulk and I almost gave up on it but I got back on the horse and rode it out and met my goal. Hope you get to feeling better. Keep eating.:eat:

I wouldn't worry about losing the gut. In fact, you may have the other problem of losing too much weight when you start to cut. The fact that your lifts are going up is good and should help you keep the muscle you have put on. Bodyweight squats are great and I just got there recently myself. Hope your gf comes around to liking the beefier you.:bb:

I wouldn't worry about losing the gut. In fact, you may have the other problem of losing too much weight when you start to cut.

huh what do you mean by that ???

Bodyweight squats are great and I just got there recently myself. Hope your gf comes around to liking the beefier you.:bb:

oh yeah i cant wait to hang the 60k up there :drool:

huh what do you mean by that ???



oh yeah i cant wait to hang the 60k up there :drool:

What I mean is that ectomorphs, which I think describes both of us, are very good at losing weight. So if, at the end of your bulk, you have added a little fat around your belly, you should lose it when you start cutting calories and increasing your cardio. But don't go overboard or you may find yourself back at 130# and thinner than you want to be. Ectos have a high metabolism and we have to fight hard for every pound we gain. You've added some nice muscle mass and I'd hate to see you lose it in a cut. This is the point of my two recent comparison shots. I can cut back to the shredded, thin photo in no time. But do I want that look? I've decided I don't like that super-thin me.

k i get what you mean, well ill definitely keep the bulk going for atleast one more month,
as long as i dont look fat - which i dont - im fine :)

Dang it. I'm losing weight. This week I dipped below 180# for the first time in a long time. Fortunately, it was only 179# and I have since bounced back up to 182#. I finally met with the trainer at the gym where I hoped to get a new lifting routine. Instead, he confirmed that the split I was doing was very good (thanks SwoleCat) so I'm just going to mix up my reps and change the order of some things. Also, going to try to eat more and get more protein. I put together a series of progress shots for the trainer and I'm posting them here as well. Nothing you haven't seen before but the last two shots are from today.

Lookin' swole CG.:tu: You mentioned in an earlier post but I have to agree- you look better with some weight on you than without.

By the way (and pardon me for hijacking) but you mentioned having short hair earlier. It's all fun and games until someone takes a picture of the TOP of your head.

http://img.photobucket.com/albums/v615/carddante/CIMG0138.jpg

:lol:

Thanks card. The trainer today would like to see me get even bigger. Man, if I ever go over 200 pounds it will really be a head-game for me.

As for the hair, I'm enjoying the super-short haircut. And since you're losing your hair early, I'd recommend that you keep it really short as well. I wish I had done it when I started to lose my hair at 30.

Your back looks awesome in the new avatar carguy :tu:

Get up over 200 lbs and we'll be able to mount a canon on your chest and roll you into battle.

Your back looks awesome in the new avatar carguy :tu:

Get up over 200 lbs and we'll be able to mount a canon on your chest and roll you into battle.

Thanks Gaz. You're looking good in your new photos as well.

As far as the canon is concerned, is that because I'm starting to look like a tank?:lol: To be honest, I was doing a Group Power class at my gym last week and when I turned to do lunges, I was facing a big mirror. I was holding a big plate to my chest. I couldn't believe how big I looked. I looked like a moose in the mirror. The buzz haircut makes by face look full (or fat) and I guess I am filling out more.:eat:

Looking good CG. Haven't seen you around here much lately.

Think you're going to make it down here for the cheat meal?

Looking good CG. Haven't seen you around here much lately.

Think you're going to make it down here for the cheat meal?

Thanks, Croz. I had a bit of a setback this week-end. I either got a 24 hour flu or ate some bad food, but either way I was laid up for a day, missed two days of work-outs and lost 5 pounds. I'm down to 175! :bang:

I would love to come down for the cheat meal but that is my wife's birthday week-end and she wouldn't want to come and she thinks I'm crazy for doing any of this anyway. Plus, we're taking a long vacation up to Maine and Nova Scotia at the end of the month so I really need to save my cash for that. But I would love to meet you folks in person. My only fear is that when you saw me in person you'd kick me out of the forum for not looking as big in person.:lol: Hope you have a great time (I'm sure you will) and I will look forward to seeing pics.

Thanks, Croz. I had a bit of a setback this week-end. I either got a 24 hour flu or ate some bad food, but either way I was laid up for a day, missed two days of work-outs and lost 5 pounds. I'm down to 175! :bang:

I My only fear is that when you saw me in person you'd kick me out of the forum for not looking as big in person.:lol: Hope you have a great time (I'm sure you will) and I will look forward to seeing pics.

Have you ever tried creatine? I don't remember. If not try it.

Have you ever tried creatine? I don't remember. If not try it.

Yes, Richard, I have used creatine in the past. I am a definite responder to it and usually gain 4 pounds the first week on it. I haven't been on it for about a month because I use it when I bulk and I haven't been bulking lately. Given the fact that I just lost some weight I didn't expect to lose, I may have to go back on it and get my weight and strenth back up. :nod:

Thanks, Croz. I had a bit of a setback this week-end. I either got a 24 hour flu or ate some bad food, but either way I was laid up for a day, missed two days of work-outs and lost 5 pounds. I'm down to 175! :bang:

I would love to come down for the cheat meal but that is my wife's birthday week-end and she wouldn't want to come and she thinks I'm crazy for doing any of this anyway. Plus, we're taking a long vacation up to Maine and Nova Scotia at the end of the month so I really need to save my cash for that. But I would love to meet you folks in person. My only fear is that when you saw me in person you'd kick me out of the forum for not looking as big in person.:lol: Hope you have a great time (I'm sure you will) and I will look forward to seeing pics.

Well, it's too bad that you won't be able to make it. But I think the vacation sounds like a much better choice! Sorry to hear you got sick. My wife got flattened by something Sunday, and she's just starting to come out of it.

If anyone's going to get kicked out of the forum after attending the cheat meal, it's me! For not showing the progress my time on here should indicate! :lol:

I've only lost a little weight but I noticed my veins look more pronounced, my face looks more angular and my pants fit better. I used to hate seeing veins on arms but I'm getting used to it.

i like the way your shoulders / biceps looks seperated :)

nice one there mate and that one vein across the biceps looks funky heh :D

Nice pic CG! Are you officially cutting now?

i like the way your shoulders / biceps looks seperated :)

nice one there mate and that one vein across the biceps looks funky heh :D

Thanks bg. My arms aren't big but they are defined. And I'll take funky veins anyday.:lol:

Nice pic CG! Are you officially cutting now?

Gaz, you are most kind. I don't think "officially" is the right word. Unintentional is probably better. I think I'm at the point where I have to let my body tell me where it wants to go. Right now, that seems to be cutting some weight and fat. So I'm going to roll with it but not get super-thin like I did in the past. :nope:

Gaz, you are most kind. I don't think "officially" is the right word. Unintentional is probably better. I think I'm at the point where I have to let my body tell me where it wants to go. Right now, that seems to be cutting some weight and fat. So I'm going to roll with it but not get super-thin like I did in the past. :nope:

:tu:

Seriously, I can't believe you are 53. Just goes to show how a healthy diet and weight training can go some way to reversing the aging process :nod: ;)

:bow:

:tu:

Seriously, I can't believe you are 53. Just goes to show how a healthy diet and weight training can go some way to reversing the aging process :nod: ;)

:bow:

And I was just thinking you look a lot older than 25 in your avatar.:lol:

Seriously though, I think genetics has something to do with it. My dad is 89 and looks 69.

Seriously though, I think genetics has something to do with it. My dad is 89 and looks 69.

Don't sell yourself short carguy:) I think your hard work has a lot to do with making you look so much younger:nod: Awesome arms man!

I was struck by the arc of your traps 'cause of the shirt in the latest pic and went back to your older photos.

:eek:

The size you've added really stands out in your traps and rhomboids! Awesome. :tucool:

Don't sell yourself short carguy:) I think your hard work has a lot to do with making you look so much younger:nod: Awesome arms man!

Thanks, dluc. I appreciate your input and I also appreciate the way you are willing to help out the new, young members that are joining us. You know a lot more about this than I do.

I was struck by the arc of your traps 'cause of the shirt in the latest pic and went back to your older photos.

:eek:

The size you've added really stands out in your traps and rhomboids! Awesome. :tucool:

You know how much fun this is, m@. SwoleCat was the first to get me started working my traps with shrugs and it has been amazing to see them grow so well. For a skinny guy like me, improving your traps, lats, shoulders and arms goes a long way toward looking better both in and out of your clothes.;)

Are you about ready to post some new progress pics?

Are you about ready to post some new progress pics?

No. Can't handle the exposure. :o

I've only lost a little weight but I noticed my veins look more pronounced, my face looks more angular and my pants fit better. I used to hate seeing veins on arms but I'm getting used to it.

Whose that tough guy? looking good!

Whose that tough guy? looking good!

Hey, give me a break. I'm sorta smiling in that pic.;)

How's the new job going, gh?

I've only lost a little weight but I noticed my veins look more pronounced, my face looks more angular and my pants fit better. I used to hate seeing veins on arms but I'm getting used to it.

yeah, veins are really cool :tu:

Hey, give me a break. I'm sorta smiling in that pic.;)

How's the new job going, gh?

Oh, I thought you looked like a tough as nails boxer who lived brawling his whole life only to settle down and take it easy as a strong man for a gangsta. Just a first impression from the photo. Job starts mid june. I'm still wrapping up grad school, finished my thesis this week and I defend it in 3 weeks. Then a month off before I move. looking forward to it.

I am quickly approaching my 2 year anniversary with JSF. I'll post some better progress shots later. Here are some I took this morning. I'm in the process of losing a little weight and trying to lose some body fat in preparation for summer. I'm down about 10 pounds from my winter bulk high.

I am quickly approaching my 2 year anniversary with JSF.

I just realised I've already gone past my 2 year anniversary! Seems a bit mad really. I better create a new thread, I guess.

I just realised I've already gone past my 2 year anniversary! Seems a bit mad really. I better create a new thread, I guess.

Yeah, seems like there were a bunch of us who started in April of 2005. Happy Anniversary, by the way. If you need some motivation for gaining weight, read icewealelsarecool's journal. He's taller than you and just put on 50 pounds!

Current avatar looks awesome, Mike. Powerful! :tucool:

http://www.foolserrand.com/funneh/graphic/carguy_bigbrownavatar.jpg

Current avatar looks awesome, Mike. Powerful! :tucool:

http://www.foolserrand.com/funneh/graphic/carguy_bigbrownavatar.jpg

Thanks, M@. Can't go wrong with 20 extra pounds and a tight T-shirt.:lol:

MAD abs there dude, massive respect !

wowza .. i think im somewhat training my belly wrong, well, lets see how it looks after i lowered my fat some :)

MAD abs there dude, massive respect !

wowza .. i think im somewhat training my belly wrong, well, lets see how it looks after i lowered my fat some :)

Thanks, man. I'm still trying to get my abs to be "walking abs" that look like the picture all the time. I have to flex pretty hard to get them to show up now. So, I don't even know if my abs count. But like you said, lowering body fat is what makes them pop. Good luck on yours.