8 monts working out pics

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longjohn21

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I need some help. first let me give u my stats. I am 6 foot 6 inches 205 lbs.
I actually for the first time passed the 200 mark a year ago, probably cuz im getting older. anyways here is my problem.

like i said ive been working out for 8 months and i do see alittle gain but i think i should be seeing more. protein shake 3 times a day at 30 grams a serving, glutamine (2 grams) and creatine ( 4 grams)
i seem to have alittle belly and some fat around my chest area. I dont think i look good at all. And i have skinny legs which is wierd cuz now i dont know wether i should do cardio to lose the the little fat in my upper body so i can see my progress more and look better or just keep doing the weights.

and also i dont think im really getting stronger which is an embarassament for me. for example my one rep max for bench press is 135lbs.
1st set 70lbs 10 times
2nd set 80lbs 9 times
3rd set 85lbs 8 times
4th set 95 lbs maybe 7 or 8 times
its kinda sad that in order for me to get a full workout on the curl bar i cant go past 50lbs. whats going on?

how could i be working out for this long and not seeing more physically and not more in the strength department. here are some pics so i can explain when i say i dont look good. thanks btw im 27 yrs old
 
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Well your pics are very revealing! Whats your diet like dont forget supplements are just that dont rely on them to make gains for you.
 
well i eat normal, for example i wake up and have a protein shake, then for lunch anouther protein shake, then in between lunch and dinner i have a sandwhich for example, then for dinner some macaroni or steak or rice u know the normal home cooked meals. then a snack a few hours later then a protein shake then i go to bed. sorry if my pics revealing just wanted to show me for me thanks
 
I really hope that you don't only do bench and curls, please tell me no, please.

It would really help to see your entire workout, all exercises, which days, sets, reps, etc...

Most importantly , you have to be very conscious of what you are eating all of the time - that's where the changes come from. It would also be really beneficial to start writing down what you eat, if you wanna post it in the nutrition area too that may help. The protein shakes are ok, but we need all of the info, you need to be eating regular food first and protein shakes after.
 
well of course i just dont do curls and bench :) here is my workout

for the past 7 months ive been doing this.....
monday... chest
tuesday.... bi's
wed... tris
thurs.... shoulders
friday.... legs
sat ..... back

but since a month ago i changed routine to this...
monday.... chest/bi's
tuesday... tri's / shoulder
wed..... back/legs
thurs (repeat) chest/bi's
friday(tris/shoulder

and i also do forearms twice a week..

and about the nutrition i am not a breakfast eater so thats why i drink the shake for breakfast.. i actually eat alot and i drink soda not alot only when i eat the rest of the time its water..
from looking at the picture would u say bulk up or do cardio.. also why does my chest look weird. do i need a diet or need to eat more.. i just dont know
 
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Well you need to remove body fat to see the benifit of strength training. You need to do cardio as well as clean up your diet. The sodas have to go. And while the shakes aren't bad you do need to get the majority of your protein from actual food. Being in a calorie deficit you are not going to see massive gains in your muscle mass or strength so focus on losing the fat.

Here is a list of foods you should try to get into your diet to maximize your efforts. Try and get one protein and one carb per meal, good fats and go easy on the starchy carbs later at night being you are trying to get lean.
Try to find yourself a good ratio. Alot of people have sucess with 40% protein, 30% fat, 30% carb. Its different for each person but its a place to start.

Proteins-
-Chicken breasts
-Turkey
-Whey Shakes
-Fish (tuna, mahi, flounder, salmon)
-Lean steak
-Egg whites
-96% lean ground round


Carbs-
-Whole grain bread
-Oatmeal (non-instant)
-whole grain pasta
-white/red potatoes (not russet)
-Beans
-Fruits
-Green Veggies
-Yams
-Lentils
-Pita Bread
-Rice (non-instant)
-Whole grain Breakfast Cereals

Fats/dairy-
-Peanut Butter
-Flax seed oil
-Almonds/nuts in general
-Sunflower seeds
-Avocados
-fat free Cottage cheese
-2%/skim milk
-2%/non-fat Cheese
 
I imagine I will get flamed but if it is strength you want to build cut your work sets back to 3 with reps in the 3-5 range with as heavy of weights as you can get away with in that range. If you have spotters then do at least 1 max lift on every major body part once a month ex - BP, Curl, Squat or Deadlift. To help protect connective tissue and maximize gains alternate "Heavy" workouts with "Light" workouts and take at least two days a week off.

BP workout example, this can be adjusted to work for most body parts

MON Light.............THU Heavy
WU 60x10............WU 60x10
85x 10 - 12...............105x 5 - 8
90x 10 - 12...............115x 3 - 5
95x 8 - 10.................125x 1 - 3

Each time you can perform more reps than the top listed add 5lbs to that set at the next workout. You will definatly have to do some tweaking and will probably spend the first couple of weeks doing that. Set yourself a goal for each body part and work diligently toward that. I remember years ago my first BP goal was to do my body weight. Now I am working toward 140% - 150% my body weight (230-250lb). My deadlift goal is around twice my body weight (318-330lb).
 
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What are your goals? Do you want to get stronger, or do you want to lose body fat? It's possible to do both, but doing one greatly hinders the other.
 
i would concentrate more on form than actual weight on the bar...try and squeeze out each rep and concentrate on the muscles being worked...also try and stick to the core excercises and work mainly on back,chest,and legs...like instead of worrying about curls so much really max out on ur back work with standing and seated rows you'll feel and see the difference...deads and squats may jumpstart ur system as well...keep at it bro
 
thanks for all the input guys, and that details about the diet, i do eat most of those foods on a daily basis.. the meats and chicken peanutbutter stuff like that. I eat home cooked meals grew up on that so i hardly ever ever ever go to burger king or those disgusting places. but by looking at me would u say i need to lose weight or bulk up? and elitemarine PM me your aim name and ill add you on..
 
but thats what im asking, im not trying to lose weight, my goal is to be 250 of muscle. so i want to get bigger (with muscle) not fat. just curious why after 8 months of training im not really seeing growth or strength.
 
longjohn21 said:
well of course i just dont do curls and bench :) here is my workout

for the past 7 months ive been doing this.....
monday... chest
tuesday.... bi's
wed... tris
thurs.... shoulders
friday.... legs
sat ..... back

but since a month ago i changed routine to this...
monday.... chest/bi's
tuesday... tri's / shoulder
wed..... back/legs
thurs (repeat) chest/bi's
friday(tris/shoulder

and i also do forearms twice a week..
Click to expand...

Overtraining duude
 
how is that over training, when the reason why i started working out in the first place is because of my friends and thats the routine they all do and they have 18inch arms and look fantastic. there the one who told me to change my routine to the new one cuz they said im never gonna grow if i workout each body part once a week. :(
 
While I am no expert, in all honesty if I was in your shoes I would try and shrink down to about 180. At 6'2 and 205, you ought to be able to pack on the muscle with a good routine though. But like you said, If you have been doing this for 8 months, you need to change something up. I would blast my body with cardio for the summer and lose the belly and then start heavy into the weights again this fall.
 
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