2 weeks ago I decided I was going to do some straight bulking yet not through a surplus in calories but rather do as little cardio as possible, I went through a stage of cutting for around 2 months and got my BF down to 11%, Its a little over that now as Ive been eating 2500KCAL per day and not deficit of 2100KCAL. Here are a few pics I took tonight, please note Just ate my dinner and wanted to see if My upper and middle abs would be somewhat showing but they arent so Now i know ahaha. I would like you guys to critic on nything you can see Primarily Upper Body, Sorry I My cam couldnt fit quads in., and give me advice on how I could progress these muscles further apart from plenty of sleep and lots of protein.

For those of you who Don't know Im a vegiterian so I neglect alot of Iron and protein from red meats, But I know I can gain from plenty of other sources.

http://img127.imageshack.us/img127/2339/bbb002yw3.jpg

http://img161.imageshack.us/img161/2104/bbb005ed3.jpg

http://img127.imageshack.us/img127/9858/bbb003ey2.jpg

Anyone :(

You definitley lean and in good shape. You look good. As far as the bulk is concerned, it's only been two weeks.

I think everyone here will tell you to focus on heavy compound lifts during your bulk. Are you doing squats, deadlifts, bench press, military press, all the biggies?

As far as being vegetarian. I don't have any info for you. Hopefully someone more knowledgeable will chime in.

You definitley lean and in good shape. You look good. As far as the bulk is concerned, it's only been two weeks.

I think everyone here will tell you to focus on heavy compound lifts during your bulk. Are you doing squats, deadlifts, bench press, military press, all the biggies?

As far as being vegetarian. I don't have any info for you. Hopefully someone more knowledgeable will chime in.

Thanks man I was dredding a negative responce there, However yea Im doing all the biggies except for military press's, Im going to start focusing big on my delts, My compounds generally look like this:

Bench 5X8 Reps x 60KG (Decline)Free Weight
Bench 5X4 Reps x 60KG (Flat)Free Weight
Bench 5X8 Reps x 60KG (Incline)Machine

Squat 5x8 reps x 80KG free weight.
Deads 5x8 reps x 50KG BB

Also doing a few weighted dips, some non assisted pullups.

Are you doing all that bench press work in the same session?

Are horizontal rows part of your program?

Are you doing all that bench press work in the same session?

Are horizontal rows part of your program?

Hi no im not doing all that bench volume in one workout but Sometimes depending on energy I would do around 70% of it.

I do bent over rows, thats it

Hi no im not doing all that bench volume in one workout but Sometimes depending on energy I would do around 70% of it.

I do bent over rows, thats it

You need to look up some of Chad Waterbury's routines and do those.
One I would HIGHLY recommend is this one:
http://www.t-nation.com/readTopic.do?id=459914

And eat like a horse. Being vegetarian, make sure you're getting all your protein you need.

oh, and here's a list of some of his stuff:
http://forum.bodybuilding.com/showthread.php?t=643686

Thanks for the info , Great stuff, how do I look, where do you think needs most development?

Thanks for the info , Great stuff, how do I look, where do you think needs most development?


To me you look good and in shape.

I wouldn't worry about pin pointing an area right now.

You need to just get into a big compund routine and grow all over.
And remember, you can do too much pretty easily when you're trying to bulk. I would find somethign similar to what high school football players do over the summer to bulk up. That compound routine I posted above from chad waterbury is just that.

If I had to pick the most impressive thing on you however, it would be your quads.

To me you look good and in shape.

I wouldn't worry about pin pointing an area right now.

You need to just get into a big compund routine and grow all over.
And remember, you can do too much pretty easily when you're trying to bulk. I would find somethign similar to what high school football players do over the summer to bulk up. That compound routine I posted above from chad waterbury is just that.

If I had to pick the most impressive thing on you however, it would be your quads.

Thanks for the comment man, To be honest I want that lifting chest you see on all the fitness cover's Thats my goal and good biceps also, however I know that I must work the bigger muscles in order to release more Growth Hormone today my routine was simply:

Bench press Decline 5x5x50 KG
Full Squats 5x5x60 KG
Flat DB Press 5x4x 40KG
Machine Flys 3x5x 46 KG

Then I done a warm down of 15 Pushups. Does this look alright for the volume & also muscles involved, To be honest I dont really like the Chest, Triceps, Back Biceps style workout, or should I incorporate this instead?

Thanks for the comment man, To be honest I want that lifting chest you see on all the fitness cover's Thats my goal and good biceps also, however I know that I must work the bigger muscles in order to release more Growth Hormone today my routine was simply:

Bench press Decline 5x5x50 KG
Full Squats 5x5x60 KG
Flat DB Press 5x4x 40KG
Machine Flys 3x5x 46 KG

Then I done a warm down of 15 Pushups. Does this look alright for the volume & also muscles involved, To be honest I dont really like the Chest, Triceps, Back Biceps style workout, or should I incorporate this instead?

When I was a youngster and wrestler I did compund workouts like the one above.
I weighed 167 in 7th grade and I was 6% body fat.
By the time I was in 8th grade, I weighed 180 and was at the same fat percentage. Int eh summer of 8th grade, I went to 185 lbs and was 6% Body fat.
I had 19 inch biceps.
I did a summer routine similar to that one I gave you above and didnt workout during the school year except for reghular football/wrestling/track practices.

But, youll have to experiment and see what works really. I know that a routine like the one I gave you works from experience. At least that's what worked for me.
Also, remember... your triceps make up a big hunk of the size of your arms.

Best advice I can give is don't try and specialize any one area at this point. Doing so will only slow down your overall progress, including the muscle groups you attempt to specialize if we're talking about things like chest or biceps. Chest won't do much without the back to support it, and the whole upper body isn't going to do anything great without the lower body base to build upon.

If you're aiming for the fitness model type of look, you're going to need overall growth throughout your whole body. I'm guessing you're looking to pickup at least 15lbs of muscle, which automatically means your heaviest lifts are going to contribute the most towards your gains.

Do whatever it takes to lift with a mindset that your squats and deadlifts are doing every bit as much for your chest as the bench press is. It's about more than just GH release. It's good to see your lifts are increasing here. Keep going as they should be capable of outpacing your bench by a large degree.

I like Elvisman's overall advice. I can just about guarantee his strength went through the roof during the development period he talked about.

Don't think you can cheat the system by getting bigger without getting alot stronger. Won't happen. Keep blowing past PRs week after week.

Best advice I can give is don't try and specialize any one area at this point. Doing so will only slow down your overall progress, including the muscle groups you attempt to specialize if we're talking about things like chest or biceps. Chest won't do much without the back to support it, and the whole upper body isn't going to do anything great without the lower body base to build upon.

If you're aiming for the fitness model type of look, you're going to need overall growth throughout your whole body. I'm guessing you're looking to pickup at least 15lbs of muscle, which automatically means your heaviest lifts are going to contribute the most towards your gains.

Do whatever it takes to lift with a mindset that your squats and deadlifts are doing every bit as much for your chest as the bench press is. It's about more than just GH release. It's good to see your lifts are increasing here. Keep going as they should be capable of outpacing your bench by a large degree.

I like Elvisman's overall advice. I can just about guarantee his strength went through the roof during the development period he talked about.

Don't think you can cheat the system by getting bigger without getting alot stronger. Won't happen. Keep blowing past PRs week after week.

Yea man my squat is now 20KG heavier than my free weights Bench, However I must admit when I stuck the 60KG on the olympic bar, it felt like when I squated it was going to prove very hard getting the strength to take the rep to the top again, However I done fine at first it was aftr about 3 sets of 5 I started to feel my strength was going in the Thighs but I kept going and eventually got it. Take for example I cant perform 5x6 is it the same If I do 10x3 only difference with a 1min rest period between sets? Also How often should I give PR's so you guys can judge me.

Yea man my squat is now 20KG heavier than my free weights Bench, However I must admit when I stuck the 60KG on the olympic bar, it felt like when I squated it was going to prove very hard getting the strength to take the rep to the top again, However I done fine at first it was aftr about 3 sets of 5 I started to feel my strength was going in the Thighs but I kept going and eventually got it. Take for example I cant perform 5x6 is it the same If I do 10x3 only difference with a 1min rest period between sets? Also How often should I give PR's so you guys can judge me.


Yep. 10 x 3 would be the same as 5 x 6. Your still doing 30 reps. Chad Waterbury is a HUGE advocate of 10x3. He says it gives your muscles a chance to rest and your actually able to lift a heavier weight in the long run for more reps. heavier weight = more stimulation. Also, he is ver big on tempo. Lower the weight for a 1 second interval, and with no rest explode the weight up to the contraction. This gets the quick twitch muscles involved and better over all muscle stimulation. The goal is to stimulate the muscles, not annihilate them.

I would take measurements (something i didn't do) of my different body parts. i would do that compund routine for 8 weeks, eat like horse (but eat correctly) and then take some pics and compare them to the before pics and let us see what the results are.

i posted pics of myself in my thread as quickly as a week apart... but i was going for fat loss more thna I was a bulk. right now I am trying to do a little of both. I have bulk... its just covered up. That's what a desk job for 8 years will do for you.

This is the routine i am doing now, and it is also a bulking routine. So theres 2 routines you can do.
http://www.t-nation.com/readTopic.do?id=534922

Oh and also, an excellent book by Chad Waterbury is available called "Muscle Revolution". I highly recommend it.

where do you think needs most development?If I had to pick an area, I'd say maybe your lower back could be strengthened, maybe traps; hard to tell about the lats. But overall, you look solid. Great chest, abs, biceps, shoulders, quads. :tu:

As a vegetarian , Robert Cheeke has a pretty good guide to get you thinking about more food options, and about various different meal plans that might work for you:
http://www.vegetarianteen.com/articles/robertcheekeprotein.shtml

If I had to pick an area, I'd say maybe your lower back could be strengthened, maybe traps; hard to tell about the lats. But overall, you look solid. Great chest, abs, biceps, shoulders, quads. :tu:

As a vegetarian , Robert Cheeke has a pretty good guide to get you thinking about more food options, and about various different meal plans that might work for you:
http://www.vegetarianteen.com/articles/robertcheekeprotein.shtml

Thanks for the big confidence boost, I def need to work more all over body and get more of a solid base, However As I said prior Im going for that cover model type body, Im going to Bulk from now to Febuary then Cut for a further 6 weeks perhaps then bulk again.

Oh and also, an excellent book by Chad Waterbury is available called "Muscle Revolution". I highly recommend it.

Cheers great I'll have a look at it man, Thanks Il keep you guys updated.

Just a little update for you guys, yet no visuals yet, Ive managed to filter all junk foods from my diet, and even resisted the temptations many times, You see my brother eats double choc chip muffins, and stores them in the fridge along with coca cola and everytime I open the fridge for milk or fish, its like evil staring me in the face, but I always remember my goal ahead.

So Its been hard but for a while now I have been weening myself off the junk and not completly said no to it, but over the past week or so I've managed not to touch one piece of chocolate or similar even when hungry, so thats a good thing right?. Now that Ive erased all junk foods from my goal, Could I get more assistance as to which beans & seeds are best for their cost, protein & EFA's. I would like to mix these beans and seeds in with salads and possibly other dishes.

Thanks