Finally posting pics of progress

[groovy]

Hey guys, finally i have posted some pics of my progress. I used to have beer belly and have never worked out till now. Finally thought to try and get healthy and lean. Started about 2 months ago with diet below and workout with help of you guys excellent advice. Thanks heaps.

My stats

Weight = 76kgs, Height = 175cm, Age = 27

Body fat % - dont know

Are you guys able to approx how much is my bf% from the pics? (15%, 20% or 25% )

WORKOUTS

Monday - chest, wednesday - Back, Friday - lower back and shoulders, Sat/sun - legs

My diet is as follows:

black coffee at 6am before workouts

After workout 6am - protein shake

Mornings - 8.00

Oatmeal for breakfast, and a whole egg

Morning - 10.30

black Coffee and 5 egg whites and an apple

Lunch - 12.30

chicken, veges and rice

Afternoon - 3.00

Protein shake, almonds and apple

Afternoon - 6.30

chicken, veges and rice

Please advice what should i concentrate more to get into good shape. Goal - get lean. I wil try and put some pics of my legs later on, but i think they are ok. But IMO, my upper body needs lot more work than my legs.

[diamond]

looking at your pics i would say you are somewhere around 20 % bf.

Your diet in the morning is not substantial enough.

Egg whites and protein shakes are not enough fuel for your body.

Maybe start adding half a cup of oats to your protein shakes.

Don't be afraid to have a decent breakfast, eggs , steak veges etc.

I have never been a fan of having shakes instead of meals.

Red meat once or twice a week will not hurt either.

[Pseudonym]

I'd say you're less than 20% - maybe more like 15-16%?

I agree with Diamond about the diet. You should also get something more solid than a coffee into you pre-workout, too.

Diamond, when you say "Red meat once or twice a week", you're not suggesting that as the maximum, are you?

[diamond]

i would say once or twice a week minimum. I went for about 3 months without eating red meat and i don't reckon it's the way to go if you want to build any muscle. If you look at a plate of egg whites and a plate of steak it's not hard to see why.

[groovy]

looking at your pics i would say you are somewhere around 20 % bf.

Your diet in the morning is not substantial enough.

Egg whites and protein shakes are not enough fuel for your body.

Maybe start adding half a cup of oats to your protein shakes.

Don't be afraid to have a decent breakfast, eggs , steak veges etc.

I have never been a fan of having shakes instead of meals.

Red meat once or twice a week will not hurt either.

Hey diamond, i should have been more clear. I have black coffee at 6am before going to gym. After gym about 8am when i get home i have the protein shake and after that i eat the oates with one egg. Well sometimes in weekend i eat burger king, or da big mac. Does tat count as red meat

[groovy]

I'd say you're less than 20% - maybe more like 15-16%?

I agree with Diamond about the diet. You should also get something more solid than a coffee into you pre-workout, too.

Diamond, when you say "Red meat once or twice a week", you're not suggesting that as the maximum, are you?

Thanks Pseudonym. So with my current diet and workouts and bf%. How long do you think it will take to get lean? Or please advise what i need to change to make it faster. Thanks.

[diamond]

Well sometimes in weekend i eat burger king, or da big mac. Does tat count as red meat

yeah it counts as red meat but if you are trying to get lean then it might be a good idea to flag the maccas and get some leaner stuff from the butchers or the supermarket.

[samoan_muscle]

Well sometimes in weekend i eat burger king, or da big mac. Does tat count as red meat

Hmmm...well looks like you've been eating that a little more often then just in the weekend...

[groovy]

Well sometimes in weekend i eat burger king, or da big mac. Does tat count as red meat

Hmmm...well looks like you've been eating that a little more often then just in the weekend...

No not really samoan muscle. I was fatter before, thats more probably the reason and the beer...umm beer...i would like a guiness :)

[frogie2001]

in regards to the physique. I would say more on everything. the back seems to be lagging behind the rest of it. diet is looking a little rough and heaps of room for improvement. more protein in the morning, and throw in another meal at the end of the day, have you had a chat with a dietician, to get an idea of how to get to where you want to be?

any other thoughts anyone?

[groovy]

in regards to the physique. I would say more on everything. the back seems to be lagging behind the rest of it. diet is looking a little rough and heaps of room for improvement. more protein in the morning, and throw in another meal at the end of the day, have you had a chat with a dietician, to get an idea of how to get to where you want to be?

any other thoughts anyone?

Thanks froggie. Regarding my back, these are the current exercises i do on my back day.

Barbel lying row, seated row, mid row, wid-grip pull downs.

Also on shoulders day i do deadlifts.

Let me know what i should concentrate more on? Thanks.

[samoan_muscle]

in regards to the physique. I would say more on everything. the back seems to be lagging behind the rest of it. diet is looking a little rough and heaps of room for improvement. more protein in the morning, and throw in another meal at the end of the day, have you had a chat with a dietician, to get an idea of how to get to where you want to be?

any other thoughts anyone?

Thanks froggie. Regarding my back, these are the current exercises i do on my back day.

Barbel lying row, seated row, mid row, wid-grip pull downs.

Also on shoulders day i do deadlifts.

Let me know what i should concentrate more on? Thanks.

What's mid-row??

You need to do pull-ups and bent over barbell rows...you can't go wrong with these exercises. They will add width and thickness...keep the lat puldowns in there but I'd do them after the pull-ups. Seated row is also good for thickness as well - do it last...

[groovy]

What's mid-row??

You need to do pull-ups and bent over barbell rows...you can't go wrong with these exercises. They will add width and thickness...keep the lat puldowns in there but I'd do them after the pull-ups. Seated row is also good for thickness as well - do it last...

Well its like a smith machine, similar to seated cable rows. I used to do pull-ups but they were so hard, even with the assisted pull-ups. I did for a little while then switched to seated lat pull downs Maybe its time to start it again.

[samoan_muscle]

What's mid-row??

You need to do pull-ups and bent over barbell rows...you can't go wrong with these exercises. They will add width and thickness...keep the lat puldowns in there but I'd do them after the pull-ups. Seated row is also good for thickness as well - do it last...

Well its like a smith machine, similar to seated cable rows. I used to do pull-ups but they were so hard, even with the assisted pull-ups. I did for a little while then switched to seated lat pull downs Maybe its time to start it again.

A smith machine similar to cable rows?? Wow I never heard of this new fandangled equipment... :shock:

[bj powerL]

i would say once or twice a week minimum. I went for about 3 months without eating red meat and i don't reckon it's the way to go if you want to build any muscle. If you look at a plate of egg whites and a plate of steak it's not hard to see why.

sorry mate but have to disagree, my wifes done nutrition for a lot of athletes both men and women for years who dont eat red meat and are champions in their chosen sports, as long as the right amount of protein, carbs, cals-good fats, fibre/vege are in the nutrition the source is irrellevant

[diamond]

from a purely muscle building point of view it is easier to make solid gains with a diet containing red meat as opposed to a diet without any. I don't think you will find many body builders that disagree.

Obviously gains can be made without eating red meat, but it is impossible to know what works better without trying both diets and i would be amazed if you can make better gains out of a non red meat diet.

[2guns]

i eat no red meat, thats one thing i dnt eat that i should

[Flamer]

i eat no red meat, thats one thing i dnt eat that i should

Ditto - haven't touched it in 12 years, and no plans to do so. Don't think it's hindered my progress any.

[2guns]

and no plans to do so

why not? cause its like eating a horse? :pfft:

i just dont buy it, i just eat fish and chicken and eggs and powder

[Flamer]

and no plans to do so

why not? cause its like eating a horse? :pfft:

i just dont buy it, i just eat fish and chicken and eggs

Nope, first year Biology at varsity put me off. Chewing muscle fibres just seems really wrong.

[samoan_muscle]

and no plans to do so

why not? cause its like eating a horse? :pfft:

From what I hear, only tongans enjoy that sort of delicacy

[2guns]

re-name yr self Tongan_Muscle then

[disasterpiece]

and no plans to do so

why not? cause its like eating a horse? :pfft:

i just dont buy it, i just eat fish and chicken and eggs and powder

what kind of fish do u eat dude

[samoan_muscle]

and no plans to do so

why not? cause its like eating a horse? :pfft:

i just dont buy it, i just eat fish and chicken and eggs and powder

what kind of fish do u eat dude

He eats fish eggs :nod:

[2guns]

what kind of fish do u eat dude

tinned tuna