1st photo comments, suggestions and advice most welcome

[fab1]

Hi Folks,

This is my 1st pic ever taken after about 1 year of working out in the gym.
I would really welcome any comments and advice. What I need to do more??
I find that I stop bulking nowadays.

View attachment 2245

 

[philsaigon]

I find that I stop bulking nowadays.

Looking good. Do you mean you have stopped making progress? How often do you change your routine? What's your diet like?

 

[Chillen]

Hi Folks,

This is my 1st pic ever taken after about 1 year of working out in the gym.
I would really welcome any comments and advice. What I need to do more??
I find that I stop bulking nowadays.

View attachment 2245

You didnt give enough information for anyone to give you "specific" advice.

What has your training been like for the past year?


What was your beginning wgt? What is your wgt now?

What has your calorie intake and macronutrients been like during this same time? What have your determined your Maintenance Line of calories to be? What are the size of your surpluses?

How has your workout progression been like the past year and leading up to the present time?

When did your weight gain stop? Has your weight gain been persistant?


You look very lean. Great work!


Chillen

 

[matt182]

impressive..

 

[fab1]

You didnt give enough information for anyone to give you "specific" advice.


What has your training been like for the past year?

What was your beginning wgt? What is your wgt now?

What has your calorie intake and macronutrients been like during this same time? What have your determined your Maintenance Line of calories to be? What are the size of your surpluses?

How has your workout progression been like the past year and leading up to the present time?

When did your weight gain stop? Has your weight gain been persistant?


You look very lean. Great work!


Chillen

Hi chillen, thanks for your reply. Sorry i missed a lot of important infos. Here there are again in BLUE

I started to use the weights for around 4 months. Before that I was doing a lot of sit ups and exercises using swissball. I choosed the wrong trainer apparently.

When I started i weighed 64kgs and now i am at 62.5kgs. But my waist went down from 34" to 29" now.

What has your calorie intake and macronutrients been like during this same time? What have your determined your Maintenance Line of calories to be? What are the size of your surpluses?
this one i dont know how to count or to answer...

Now I am thinking to bulk up especially on my biceps, shoulders and chest areas. And my understanding now my exercises are correct but my protein intake is not sufficient. So now I consumed whey protein (3 times a day) and also Amino liquid (3 times a day). I also try to eat a lot of chicken breast, steak and raw tuna for more protein.

Once again thanks chillen and look forward to your comments. BTW i really like your abs. unbelievable for someone over 45.

 

[fab1]

Looking good. Do you mean you have stopped making progress? How often do you change your routine? What's your diet like?

Yes i feel like i dont bulk anymore. My weight stayed the same the only thing great was my waist dropped from a size 34 to 29.

I use a personal trainer at my gym and so he set the routine for me. But generally I do legs twice a week and the rest of the week I do chest, bicep, tricep and abs. I also swim and run at least once a week each. But when I swim or run I use the interval technique (slow and fast combination).

My trainer advised me to eat a lot of protein from lean meat, chicken breast, tuna, salmon and also amino liquid.

Would welcome your suggestions. Thanks!

 

[allcdnboy1]

don't just increase your protein, either. to gain size, you will need to take in more calories in general (healthy ones, of course). you have a great physique, though, so don't fret too much. by using the swissball, you have most likely strengthened your core (my opinion, one of the best things you can do), but doesn't help a lot with size. Work on increasing the amount of weight that you are pushing and maybe think about doing some focus days where you only work one body part.

 

[fab1]

don't just increase your protein, either. to gain size, you will need to take in more calories in general (healthy ones, of course). you have a great physique, though, so don't fret too much. by using the swissball, you have most likely strengthened your core (my opinion, one of the best things you can do), but doesn't help a lot with size. Work on increasing the amount of weight that you are pushing and maybe think about doing some focus days where you only work one body part.

Hi AllCdnBoy,

Thanks for your suggestions. I think you are right, I need to take more calories as now I avoided a lot of carbohydrate altogether. I guess this is why.

Thanks again!

 

[fab1]

My Progress Latest Picture

here is my latest picture taken yesterday. comments please.......thank you...

 

[Skydiver76]

here is my latest picture taken yesterday. comments please.......thank you...

Hello Fab! Do you happen to have a picture from a year ago before you started training? I am trying to see where I should be after one year...

Look good bro! Keep up the work!

 

[Phate89]

Big difference in the abs, nice job.

 

[tic]

Great job on the lean look Fab.

This is just my personal advice. I agree with you about the bulking up a bit more. Your abs are looking great but i would target the chest, shoulder a little bit more. Awesome job so far, keep it up!!!

 

[fab1]

Hi Tic, Phate 89, Skydiver 76,

Thanks for the comments. Yes i do need to work on my chest and shoulder. I need to bulk up. But still I find it hard to bulk up. Any advice??

fab

 

[tic]

I will be bulking up a little bit in June as well. There are several changes that I am going to do as I shift my focus from weight lost to building muslce.

1) my diet will change as I will eat more. Also I will be taking Creatine (optional) and reducing or cutting out caffeine from my diet. And more protein shake in my diet.
2) My workout will be more focused on muscle group instead of general upper body or lower or abs. For example, I may go Chest / bicep --- Back and Tricep -- legs -- shoulders / forearm --- meanwhile doing abs every 2-3 days.