Recovering from injury

[deepmen15]

Hi need some constructive feedbacks pls...

Recovering from injury(jan2011-right rhomboids)...still quite tight across that part...Hence haven't done any real upper body training( have been doing squats and df)...But getting back into upper body training (past 3 weeks)..

Please comment on bits that i might need to concentrate more ... to start of I think i need to work on lower pec muscle (more declined bench and chin tuck dips???)... Also haven't really concentrated on arms(except for close grip chins)...

Stats

height 5'8"

bicep 14.5 inch

chest 38.5 inch

Weight70.5 kg

Bf haven't measured lately guessing 15%???

Primary aim get bf below 10% in 6 months without losing lot of muscle mass...Then looks for lean gains

Note: haven't posted waist pic ===>WIP :pfft: trying to reduce BF(flabs to abs \:D/ )

[Loochi]

Hey mate, you got great potential later down the track from what I see.

I think honestly the things that I recommend working on is your lats and rear delts... What are the legs looking like? Over all, just add more size. Imo I wouldn't worry too much about lowering your body fat at this point, maybe when you add a bit more size. Just my opinion though.

Keep smashin it mate.

[Pseudonym]

I'm with Loochi. From what I can see in the photos (and I realise they've been selectively chosen!) you're not overweight. Focus on making slower lean gains, rather than cutting at this point. 10% BF is a waste in winter, anyway!

Looks like you've got a good chest, and maybe triceps need a bit emphasis. But I can't comment much more based on these pics.

[devil_911]

agreed you need to gain some size before you think of cutting

[Deano]

You got a fair way to go before you should be cutting in my opinion. Alot of the pictures seem to be chest and tri focused, since you've been ignoring upper body for some time and working the lower half - put up some of your legs.

[Shutupandsquat]

At the body fat percentage you're at, it's probably the ideal percentage to start putting on mass now. Put on mass and then you can lose the weight for a Bodybuilding comp because it will be incentive for you. Get down to 4% for a competition and you'll be a lot happier.

[deepmen15]

I think honestly the things that I recommend working on is your lats and rear delts... What are the legs looking like? Over all, just add more size.

Point taken :nod: (Loochi and PSM) will bump my cals by maintainence+200( i think i am endo-meso so i guess it is safer to keep around that???)...Firstly i have chicken legs...Loochi ==> i have managed to add about1.5-2 inch (also previously never worked on my legs mate) ...

since you've been ignoring upper body for some time and working the lower half - put up some of your legs.

Honestly Did think of it yesterday...but after seeing PD's pics i put the plan off lol :pfft: ...ok here it goes ...I am here to gain...

[deepmen15]

At the body fat percentage you're at, it's probably the ideal percentage to start putting on mass now. Put on mass and then you can lose the weight for a Bodybuilding comp because it will be incentive for you. Get down to 4% for a competition and you'll be a lot happier.

:nod: and Loochi .... :salute:

I really do look out for your advice... as i am guessing we are in the same height range ... and I just need to work hard to fit within your weight ranges hehehe

Thanks for your advice SnS will look for some mass gains....

[deepmen15]

agreed you need to gain some size before you think of cutting

point taken...thanks

[PeterDolan]

Didn't mean to scare you dude haha

I'm gonna go against the grain a little and say drop SOME body fat, say a 4 week diet, nothing hectic but just add in some more volume to your workouts or cardio then look to roughly maintain your body fat % and add some mass.

Just a different view to consider but going on with adding size immediately isn't half bad

[deepmen15]

drop SOME body fat, say a 4 week diet, nothing hectic but just add in some more volume to your workouts or cardio then look to roughly maintain your body fat % and add some mass.

Yep, was initially thinking on the same lines...try to maintain the weight but cut down Bf by cardio and slight deficit(abt 300 cal) for 2-3 weeks and then go for clean bulking diet for 8 weeks and then take it from there :roll:

I do agree with most of them here that i need to add more mass overall...

[Loochi]

Awesome progress on your legs bud.. Honestly it's just time and hard work.. Set your self a long term and a short term goal for each body part and just chip away at it. The more goals you accomplish the more motivated you will become to strive further. :nod:

[deepmen15]

Awesome progress on your legs bud.. Honestly it's just time and hard work.. Set your self a long term and a short term goal for each body part and just chip away at it. The more goals you accomplish the more motivated you will become to strive further.

thanks bro...I am on it