File :-(, x, )
Anonymous
hey /fit/

could you critique my body please?

6'3"
170

thanks
>> Anonymous
Pretty nice. Would like to see more pecs.
>> Anonymous
do some chest exercises
>> Anonymous
no arms, no pecs, hard to tell but I'm guessing no legs.

Did you just do core exercises forever while cutting your bodyfat?
>> Anonymous
Eat, work basic compound exercises, keep eating.

You're tiny.
>> Anonymous
>>135243
>>135244

haha yeah i use creatine and protein but no one in my family is really bulky, it's just genes.
>> Anonymous
>>135249

Can't really tell how his legs are either, but his arms are fine. His shoulders and forearms could use some work, though.
>> Anonymous
>>135249
horse shit.

"do creatine and protein" protein should be at 200g+ a day, from your fucking food, it's not some wonderdrug and creatine for someone like you is a total waste.

Just fucking eat more ya pussy.
>> Anonymous
>>135255

200g+? What the fuck. That's wholly unneccesary. 170-200 is all he needs. Anything more is generally a waste.
>> Anonymous
>>135243
as far as my workout routine, i do chest, triceps, and shoulders on monday and thursday, back and biceps on tuesday and friday, and legs on wednesday and saturday. abs every day.
>> Anonymous
>>135244
I wouldn't say OP is "tiny"
>> Anonymous
>>135258
He's 6'3

His goal weight should be a minimum of 200lb to look good.

It's barely over 1g per lb, which is bare minimum.
>> Anonymous
>>135255
dont wanna sound like a puss, but im really not interested in getting fat. if i eat more will my muscles grow or will i just get fatter. sorry for the retarded questions, ive only been working out consistenly since the beginning of the year.
>> Anonymous
>>135259
Learn 2 structure.

For someone like you, i'd say do a 3 day total body split for 3+ months, then move to 4 for another 3+ and then to a proper 4-5 day split.
>> Anonymous
>>135265
what does "3 day total body split" mean?
>> Anonymous
>>135261
>minimum 200lbs

wat. If he is trying to get massive.
>> Anonymous
>>135270
That means 3 days a week you do a total body workout, which might look like this:

Monday :
Pull exercise: One arm dumbell rows (5 sets 8 reps)
Push exercise: Dips (5 sets 8 reps)
Lower body exercise: Lunges (5 sets 8 reps)
2 Isolation exercises of your choice: 1 will probably be abs knowing most people that have your physique, other would probably be curls.

tuesday : off

Wednesday:
Pull: Chinups (5 sets of 8)
Push: Benchpress (5 sets of 8)
Lower body: Squats (5 sets of 8)
2 isolation: why do I think you'll keep crunching and curling?

thursday: off

Friday:
Pull: Pullovers\Yates row
Push: Military press
Lower body: glute ham raise
iso: I'd hope to god you do some calf, forearm and shrugs here, but I suspect excessive curls and crunches.

weekend: off

just a basic idea.
>> Anonymous
>>135271
the kids 6'3" ffs, he'd be putting 30lbs on so he can fill a bloody tshirt, the shot on the left shows his shoulder:waist differential is bullshit, he NEEDS some meat if he wants to look good in every day life, and as someone who's a similair height (take bout an inch and a half) and almost 20lb heavier (I'm personally going for 250, but I have different goals to many, I don't wanna look good I wanna look hueg) trust me when I say, he NEEDS to be 200lb if he wants to use his height to its full advantage.
>> Anonymous
>>135287
keep in mind im not training for any athletic activities, i just want to look "jacked", which i hate saying.
>> Anonymous
>>135296
That's precisely what I meant.

I want to be 250 to be hueg, you need to be 200 to look good, I'm not talking about how high you can jump, or how fast you can swim, I'm talking about vainity, and for you to fill out a tshirt and to look good, 200lb is minimum.

Which means 200g of protein a day is minimum, aswell as 3000calories.

If you get a bit soft around the edges, it's okay, because you'll still look good shirtless, just not incredible (once you're bigger you can cut the fat using a different diet\exercise scheme) but you'll look good in a shirt, and honestly, you probably spend more time clothed than not, and if you meet a girl, she wont care how good you look naked if you look like a 13 year old girl there and then, so just go for the 200lb.
>> Anonymous
>>135307

sage advice, thanks a million. how in the hell am i going to consume that much food/protein?
>> Anonymous
>>135317
few tips:
Protein is easy to come by if you eat more than 30g a meal less than 50g (I find anything over 50 I feel sluggish after) how do you achieve this? 500ml of milk on the side is anywhere from 16g-25g depending on brand (the one I drink = 12.5g per 250ml serve) that's almost all of it done, combined with 2 pieces of bread (another 9g of protein) some cheese and ham inside the bread, then toasted. Tasty, easy and takes <5 minutes.

I have 2 toasted ham and cheese sandwiches with 2 glasses of milk a day (I drink alot of milk).

I have a protein powder, milo, milk and sustagen shake in the morning, sustagen + milo aren't there for any reason aside from taste.

For lunch, if you have 2 apples, a steak sandwich (with garlic sauce, imo) or even chicken + chutney sandwich and another glass of milk (or if you're like me, you go to milk bar and buy a big M) that's lunch done, so far you've got breakfast, lunch and 2 snacks, dinner and supper are easy, whatever you have for dinner, throw in 2 glasses of milk.

After dinner, I like cottage cheese, but 4 hard boiled eggs whilst you sit down and lurk 4chan is pretty easy.

For breakfast, if you want something a bit more substantial, try 2 eggs on toast with a (you guessed it) glass of milk!
>> Anonymous
>>135330
cont'd


If you're having trouble hitting your 3,000 calories mark, use the advice my grandfather (my VERY greek grandfather) gave me for how to stop being so skinny (it works surprisingly well)

chop up 2 tomatos, put in a bowl, get 100ml of olive oil, put over tomatoes, cover with salt and lemon juice, eat the tomatoes and then get some bread to soak up the leftover juices.

He said they used it back at his village for the boys growing up because it gave them energy, little did he realise this meal of salad, bread and oil was worth over 1,000 calories!

how? because each gram of oil = 9 calories, 100ml oil = 900 calories + bread + tomatoes = 1,000+

if you use extra virgin olive oil, it's also got some health benefit for avoiding cancer, but health aint my interest, getting hueg is:p
>> Anonymous
>>135330
>>135331
thanks, i'll do that
>> Anonymous
Abs are fine. Arms could do with a little bit of work but they're not that bad. Legs, can;t really tell.
But you need to do some pec exercises, it just doesn't fit with the 6 pack immediately below. Do bench press, pec deck etc...
Shoulders as well, but if I were you my main priority would be my chest, plus bench press etc will help with the arms too.
>> Anonymous
>>135802
Addign on, it looks like you're biceps are far more developed than your triceps are, work on those too.
But other than that, your more toned than me so good work on that. You just need to get your chest and tricpes larger, basically the opposite of what I have to do.