Marloon

Well you are workin' with some lean muscle. Now comes the bulking up transformation. Keep pushin'!

 

-Dylan

How much would you recommend? I'm in at 6ft, 185 atm. Struggle to get over 190 lean though tbh

I'm mad lol

He looks like he is about 10-11 percent. Not too far off...

I disagree. I'm 11% in my pic (check my signature) and am easily 2 - 3% leaner than his hence my estimation of 15%

No matter what I do I can't gain significant body fat. If I fight my body very hard with an insane 4,000+kcal diet I can push it out of it's normal 9/10% body fat range, but if I back off it drops back down. On the same note it's just as hard for me to drop my body fat below that 9/10% range. Adding 1 day of cardio in seems to alter that by 1% or so, more cardio maybe 2%, but my knees start to suffer.

 

As long as I keep my lifting up, and take a handful of moderate sized walks a week; I stay lean as hell. I just don't understand how slamming my body with thousands of calories does absolutely nothing and all I gain is muscle.

 

I don't really wanna get ripped six pack abs, it's very hard work and when I try and get leaner I tank my metabolism and end up weak with no energy and shitty lifts; and my body seems to like where it is now.

 

Here's a few recent pics, 6 months of hardcore training. I'm at about 155# from September 2012, came from 145#.

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3866_zpsdf16445f.jpg

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3868_zpsdc1fad62.jpg

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3869_zpsf5761f0a.jpg

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3870_zps5d44ad78.jpg

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3876_zps35175d40.jpg

http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3871_zps3c898a12.jpg

 

What the hell does my body do with that excess energy?

Are you srs? You're not "9 - 10%" bf. You're closer to 15%.

I think you're underestimating this drastically and would not dirty bulk unless you wanna end up 20% plus.

Yeah, I agree. I'm not a competing bodybuilder anyway. I'll still to pushing weights and trying to eat healthy.

Also be aware if it really does elevate your GF you may end up being 9 feet tall in 6 weeks.

@SunWarrior & Marloon: thanks a lot guys!! i wanna take part in a natural contest in october... until then i'm working hard to get even better!

Or just take some cell tech

how many or for how long?

 

I am still confused over my cardio needs. I'm working out twice a week and told to powerwalk cardio everyday (heart rate 130bpm), but it doesnt seem to be working. current bf is 14%, trying to get down to 10%. Can someone suggest an alternative? Thanks

What does "working out" mean? Lifting weights? Try doing this 3 x per week and REDUCE your cardio from everyday to 2 -3 times per week. However do 20 - 25 mins of HIIT training not powerwalking.

Look up HIIT as there is loads of info on it but that will do the job and with a good diet you'll go from 14 to 10% in 4 - 5 weeks easy.

Well, up until this week I was hitting each body part once a week, with a day of cardio in there.

Chest , Back , Legs , Shoulders , Arms, Cardio+Core

 

Now, I am trying a 3 day split so I can hit each body part twice a week

M:Chest/back

T:Shoulders/Legs

W: Arms

 

Rinse and Repeat twice a week, with abs and core exercises in there. So far so good, I am sore every day but by the time it comes to repeat the cycle, that body part is itchin for some pump.

Are you doing dem traps on back or shoulders day?

I like to calorie and carb cycle. It's great for diet adherence with a reward-type structure. On my lifting days I get to eat lots, on my off days not so much. It works great because on days are when I am snackiest.

 

Example. My TDEE is 3,000kcal, give or take. I eat 2,500 on off days and 3,500 on exercise days. I drop carbs to about 150g on off days and double them on exercise days. Intermittent fasting helps a lot with hunger control too.

 

Either way you look great.

strong > This

This is the 1st photo - I will update this with my progress in 3 weeks:)

http://img96.imageshack.us/img96/7590/nkia.png

Hey good progress! Watch out for high fats if your eating high carbs as well! Try and keep a bulk to 0.5 lbs a week max, I know it seems slow but it'll save you work when you want t cut:)

Arvid you look great! Definately shoot for a natural show next time and I'm sure you'll take home 1st no probs!

Hey I'm new here, preparing for an NPC show here in the UK soon.

Be good to get any feedback/tips think current BF is around 11% so a way to go yet!

P.S

IMO Jimi Sikto has one of the best physiques around! Be good to attain a similar look eventually.