Stats: 22, 5'7", 164 lbs. Can somebody estimate my BF%?

http://img.photobucket.com/albums/v629/ooqueso/jsf8-25.jpg

~~~~~~~~~~~~~~~~~~~~

Supplement routine: Non lifting days I have a morning whey + BCAA + creatine shake (EAS whey has BCAAs in it). And I usually have another EAS shake in the afternoon along with generally clean eating. I've also been taking hydroxycut for energy and appetite supression.

Lifting days I take EAS + creatine before my workout, water or powerade with BCAA powder during my workout, and Musclemilk after.

I'm currently not doing much of any aerobics, but will be soon... Just need to get my sisters elliptical out of storage :)

~~~~~~~~~~~~~~~~~~~~

My lifting routine looks something like this -

3 days a week of full body workouts, usually 1 to 1.5 hours

I do different workouts but try to work everything. I alternate starting with pullups or chinups. I'll either do a barbell benchpress and pushups or incline DB presses and chest dips for chest work. Sometimes I do tricep dips, others I do DB tricep extensions. I do DB squats or lunges. I do calf raises every workout. I do either weighted decline situps or DB sidebends and crunches. I occasionally do isometric work like chinup holds or plank supersets. I rotate between hammer curls and preacher curls. And then I throw in things like DB overhead pulls and DB flys, occasionally lat pulls and barbell deadlifts.

So, basically there isn't a whole lot of planning, but there is a whole lot of lifting. I like to work long and hard, so that's why I haven't split it up much. If I were to do nothing but chest/tri's one day and legs the next, could I make an hour workout out of each of them?

Bodyfat? Without seeing your back or legs, I have no idea. Probably around 19%

Note that ALL whey powders have bcaa's in them. Not just the EAS stuff. BCAA's are essential amino acids which make up the amino constiuency in proteins. I have no clue as to what whey fractions are in their protein, so I cannot comment, although I'm thinking a high percentage of concentrate.

Without specifying your goals we cannot comment on your routines.

With that said, I'd forge a 3 day full body routine out, probably something like an HST routine:www.hypertrophy-specific.com

I'd also place barbell squats into your routine and make it the centerpiece of your training. Along with deadlifts.

Nice physique there DQ! Keep up the great work! :tucool:

Bodyfat? Without seeing your back or legs, I have no idea. Probably around 19%

Note that ALL whey powders have bcaa's in them. Not just the EAS stuff. BCAA's are essential amino acids which make up the amino constiuency in proteins. I have no clue as to what whey fractions are in their protein, so I cannot comment, although I'm thinking a high percentage of concentrate.

Without specifying your goals we cannot comment on your routines.

With that said, I'd forge a 3 day full body routine out, probably something like an HST routine:www.hypertrophy-specific.com (http://www.hypertrophy-specific.com)

I'd also place barbell squats into your routine and make it the centerpiece of your training. Along with deadlifts.

Hmm... I'll take a new set of pics and post them here tonight. My BF scale says 19%, too.

I bought a jug of BCAA powder, then noticed on my EAS bag that it had BCAAs... I've been using both, though.

My goal is fairly simple - build lots of muscle. Depending on where I'm at after 2 months on creatine, I'm either going to continue bulking for another two months without creatine, then 2 more with, then 2 more without, THEN cut, or I'll finish out the next 2 months with creatine, and cut then. Depends on whether or not I can still put up with the amount of fat I'm carrying then.

I'm having some issues with barbell squats, but I'm working on it. The bar hurt my back, so I bought a pad for it, now it'd be really handy to have a squat rack. So you think it'd make a big difference having a regular routine as opposed to just working everything (albeit somewhat randomly)?


Nice physique there DQ! Keep up the great work! :tucool:

Thanks! :D

Hmm... I'll take a new set of pics and post them here tonight. My BF scale says 19%, too.

I bought a jug of BCAA powder, then noticed on my EAS bag that it had BCAAs... I've been using both, though.

My goal is fairly simple - build lots of muscle. Depending on where I'm at after 2 months on creatine, I'm either going to continue bulking for another two months without creatine, then 2 more with, then 2 more without, THEN cut, or I'll finish out the next 2 months with creatine, and cut then. Depends on whether or not I can still put up with the amount of fat I'm carrying then.

I'm having some issues with barbell squats, but I'm working on it. The bar hurt my back, so I bought a pad for it, now it'd be really handy to have a squat rack. So you think it'd make a big difference having a regular routine as opposed to just working everything (albeit somewhat randomly)?




Thanks! :D

Creatine won't have anywhere near the effect squats will have. As for random routine vs. structured, they both have advantages. However, unless your squat and deadlift performance progresses for the most part, your desire for mass gains will be seriously hampered.

Your back hurts from a few possibilities: 1)you don't have sufficient trap or overall back musclulature to support the weight 2) find a spot on your back that does not hurt - this might mean a higher or lower placing 3) your actual form with the exercise needs improvement.

If you want long term foundational strength, muscle, and size (as in lean mass) focus on the big compound movements and make sure you progress with them either with more weight, more reps, less rest between sets, or any combination of the three.

Somewhere in the future, should you be sidelined from training for any length of time, you will maintain more muscle and strength than the guy who was infatuated with training arms and chest all the time. His *pump* will be long gone.

Look into the HST routine. It's a good one. :tu: