November 23rd, Be Gentle! Please Critique!

[khemix]

Well here are a couple pictures taken November 23rd. They have bad lighting and i NEED A TAN! I was also pretty chilly as well. Please critique, if you dont mind, anythign will be helpful, and karma as always will be given where due, generously.

Chris

One think I know I need to do i focus on getting more thick, especially in the chest area and I need to plainly focus on adding overall mass. What else coudl you guys tell me? Thanks in advance bro's!

Chris

 

[DaddyX]

ripped to shreds....like you said just work on the mass and your golden !!!!

 

[under_dawg]

give us some stats....overall though you are very lean. and just like you said work on mass. i think you know what you need to do without us telling you though.

 

[khemix]

Daddy, thanks bro, I appreciate the compliment. All I need is to add another 30lbs of muscle and stay at the same bf (roughly 6-7% i think, ill post some vacularity pics soon) and ill be pretty damn happy, but thats alot to ask. All in due time! Thanks for being there for me bro, take it easy! Karma.

Chris

 

[DaddyX]

Daddy, thanks bro, I appreciate the compliment. All I need is to add another 30lbs of muscle and stay at the same bf (roughly 6-7% i think, ill post some vacularity pics soon) and ill be pretty damn happy, but thats alot to ask. All in due time! Thanks for being there for me bro, take it easy! Karma.

Chris

back at ya when i can

 

[khemix]

Stats:

Age: 19
Height: 6'3"
Weight: 180lbs
Bf: 6-7%?
Chest: 50in
Waist: 30in
Bi's: 16" (dont laugh damnit)
Thigh: 22" (average?)
Neck: 18.5in

Bench: 300lbs raw.
Squat: Above 500lbs, will have video soon.
Leg Press: Roughly 800lbs I believe.

If there is anything else you need to know let me know, I'm not quite sure if I left anything else. Thanks again guys!

Chris

 

[HUCKLEBERRY FINNaplex]

Good thing is,your BF is so low that you can really pile drive the calories on your next bulker and not have to worry too much.Protein,Protein and more Protein!

You have a good foundation of Lean mass with super low BF,just concentrate on getting as strong as possible in all lifts,and make sure to get those calories/protein through the roof.

 

[khemix]

Good thing is,your BF is so low that you can really pile drive the calories on your next bulker and not have to worry too much.Protein,Protein and more Protein!

You have a good foundation of Lean mass with super low BF,just concentrate on getting as strong as possible in all lifts,and make sure to get those calories/protein through the roof.

Yes, I dont understand why my bf% is so low. The only thing i can figure out is my genetics. This last cycle was test and fina and while i was on the fina i actually dropped roughly 2-3bf%! The only thing I've ever done is bulk, which also means its hard for me to add on mass. The calories are somewhat hard for me to get in, due to time contraints, but I try to get in atleast 4k, and around 250-300g's of protein.

One of my main basis' for lifting is to get as strong as possible, as well as to look good for the ladies . Thanks Huck!! Karma, like it matters!

Chris

 

[champion]

Look good bro.......300g pro MINIMUM if your cycling it should be 2xbw...so for you now 300min-360+

Also use olive oil for xtra cals........14g mono fat per tbls with olive oil no calorie goal is to much......

 

[khemix]

Look good bro.......300g pro MINIMUM if your cycling it should be 2xbw...so for you now 300min-360+

Also use olive oil for xtra cals........14g mono fat per tbls with olive oil no calorie goal is to much......

excellent suggestion concerning olive oil. What would you consider me mixing it with? I've also heard sweet tea is a good source for alot of calories. Thanks again!

Chris

 

[alltraps]

great physique, and your arms look bigger then 16, especialy for someone that is 6'3. it is a lot harder for a tall guy to look thick. you are doing good heavy movements. you dont have it listed, but i hope you are deadlifting. that will add the most thickness

 

[magman1]

still lookin ripped, but chest needs improvement, but the shots didnt really show ur true chest...i would start hitting more power movements, such as deadlifts, bent over rows, and military presses...take it back to the basics...heavy and hard...also for arms, try supersetting bis/tris...mass movements first


__________________

 

[khemix]

great physique, and your arms look bigger then 16, especialy for someone that is 6'3. it is a lot harder for a tall guy to look thick. you are doing good heavy movements. you dont have it listed, but i hope you are deadlifting. that will add the most thickness

Yes, I'm doing deadlifts. Thanks for the compliments, as far as my arms go I think they look larger than 16". I agree, its MUCH harder for someone my height to look thick, but much easier for me to look ripped. I wouldn't have it any other way! I'll try to get some better pics soon! Again, thank you! Karma

Magman, I think I'm seeing doubles! Lol. Thanks man. Always there to speak up on my pics and I appreciate it.

Chris

 

[magman1]

yeah my bad...wasnt sure when u would get around to check the other forum...id hit heavy closegrips and straight bar curls as ur bread and butter for arm mass...that should help

 

[mlong23]

good definition, now the hard part getting bigger and staying lean.

 

[khemix]

yeah my bad...wasnt sure when u would get around to check the other forum...id hit heavy closegrips and straight bar curls as ur bread and butter for arm mass...that should help

I'll try that. I haven't done straight bar curls, but do alot of heavy closegrips. I also do reverse grip bench press for triceps, works awesome.

mlong, thanks bud. I'm focusing on overall mass. Although I'm not worried about getting fat (lol), I know gaining mass will be a bitch. THanks again!

Chris

 

[Lift Chief]

All I need is to add another 30lbs of muscle and stay at the same bf (roughly 6-7% i think.

Chris

LOL, is that all?

You're pretty cut- have reasonable size... just need to bulk obviously.

 

[khemix]

LOL, is that all?

You're pretty cut- have reasonable size... just need to bulk obviously.

lol i was waiting for that. But, my life goal is to be 250lbs at about 6-7% bf, which is alot to ask! Damn! Wish me luck and thanks lift!

Chris

 

[mrflexdiesel]

Look great bro! Nice and chiseled. Damn, I miss that look. Working to get it back though. Put on some mass and you'll be pretty nasty! Keep up the good work.

 

[RADAR]

lol i was waiting for that. But, my life goal is to be 250lbs at about 6-7% bf, which is alot to ask! Damn! Wish me luck and thanks lift!

Chris

Believe me my man keep going and you will get there,once you achieve your ideal bodyweight,you can litterally walk into a kitchen and sniff a good 500 calories outta the air...i know!!!! LOL!

RADAR

 

[jubei]

If you want to take in olive oil, mix it with balsamic vinegar and dip some italian or french bread. It is really good.

 

[bicepts101]

yeah i agree with everyone

do a couple bulking cycles and you'll be good to go

 

[Toozee]

...Also use olive oil for xtra cals........14g mono fat per tbls with olive oil no calorie goal is to much......

Amen to that. I usually just take it by the tablespoon. You get used to it pretty quick and it makes it easy to do at work.

 

[Mavy]

I am very jealous of you. You have the body type where bulking will really work for you and not turn you in to a porker. If I were you I would eat and eat and eat! Dont worry so much about the clean cals, your body is a natural furnace! Do a cycle with a kickstart of dbol around 30mgs for 4 weeks and in those 4 weeks stuff as much protein in your face as posssible! You will get thicker!

Good luck
Mavy

 

[khemix]

Look great bro! Nice and chiseled. Damn, I miss that look. Working to get it back though. Put on some mass and you'll be pretty nasty! Keep up the good work.

Thanks, I'm very proud of my body structure, jsut wanting more size!

RADAR, I sure as hell hope it gets that easy! As it is now, cals are a bitch sometimes for me to get. All in due time baby!

Bicepts, I've done nothing but bulking cycles and plan to stick this way, until i get fat of course lol.

Concening the olive oil, I think i'll just try to drink it lol. Hell, its worth a shot? Thanks

Mavy, thats actually very motivating to hear. I agree, no matter what I do I cant put on any fat, maybe just a little water weight. My first cycle with 20-25mg of dbol for 2.5 weeks with some test for 10,. I'm not sure if I'll go up to 30mg, the 20-25 gave me helacious back pumps and high bp, but damn i love dbol, just hard to get my hands on some domestically. Thanks again guys! Karma where needed!

Chris

 

[Anakin]

Mr. X suggests all natural peanut butter for easy calories and I think it tastes so much better than olive oil on its own.

Focus on eating a lot bro, are you counting your calories? You might be eating less than you think.

Correct me if I'm wrong, but you have already cycled over 1gram of test right?

 

[khemix]

Mr. X suggests all natural peanut butter for easy calories and I think it tastes so much better than olive oil on its own.

Focus on eating a lot bro, are you counting your calories? You might be eating less than you think.

Correct me if I'm wrong, but you have already cycled over 1gram of test right?

no, never cycle over a gram, posted that i was going to but never did. I ended up cycling 750mg/wk for 3 wks, then dropping to 500mg/wk.

I've counted my calories before and usuall yget atleast 4k. I wish i could stand eating alot of PB, but i just dont really like it. Thanks, ill try to cram some anyways!

Chris

 

[PureXtract]

Great job man! It doens't look like you'll have a hard time putting mass on either. Be careful with your gf man, she might bleed to death you're so sharp lol....ok that was corny

 

[bowling ball nutz]

his build and frame remind me of a young Frank Sepe, Frank was a stick as a kid and look at what he acomplished!

 

[humanoid]

I agree with Anakin - you may be eating much less than you think. Keep a spreadsheet of everything you eat. You can keep a different worksheet for each day in an Excel workbook, and it will allow you to analyze your diet. I log the time of each meal, calories, fat, carbs, and protein. I also track my weight and body fat %. Having it electronically allows me to graph and identify trends.

You look very good - but with some time spent sciencing out your diet, some intense training, and the proper "supplements", you will be freaky!

 

[AAP]

Protein. Worship it. Take out a loan for it. Steal it. And ginger root. Because no matter how much protein you get, you are only as good as how much you can absorb.

Training wise... heavy compound movements. Get that weight up and the reps down to about 4-6. Perfect form.

Rest is a weapon. Keep an eye out for overtraining. When you are trying to grow, about 3 off days per week will help keep your muscles, system, and CNS recovery fresh.

 

[LitttleBig]

Caloricly Dense foods

Hey man bulking is easy. Stick with foods that dont take up much space in the belly but add mucho calories, here are some of my favorites

1) Natural Peanut Butter: Just two tablespoons is 190 calories, so eat up. Try carrying around rice cakes and a jar. You can munch these between the 6-7 meals you should be eating.
2) Healthy fats...just one tbs is usually about 110 calories (olive oil, flax oil, udo choice blends and can use vegetable as well). As for eating them, huh, throw it on a salad with some balsamic or in a protein shake.
3) 2% milk...this will be debated but it adds mass quick and makes me strong as an ox.
4) Beef. If you really want high cals go no better than 90% lean.
5) Heavy Whipping Cream. This is an old trick but a very anabolic drink. Use your favorite whey protein drink, use a whey though that is low in sugar and carbs, and add 4-8 tbs of heavy whipping cream. Yeah its creamy and really filling. If there are no carbs you wont store fat or not much, but hey your bulking right. Each tbs is about 60 cals and 5 grams of fat.
6) Some add ice cream to their post workout shake.
7) Use 3-4 whole eggs instead of throwing them out and another 3-4 whites for breakfast.
8) Add Beverly Internationals Mass Maker to each meal and post workout. I love this product and get fantastic results. 2-3 scoops to each meal would suffice.

These are just some of the ways I add calories when I want to bulk. But I have to use a decent diet to stay around 9% so I dont really do bulking anymore. I alternate lean gain and hardening diet phases. However, for your frame I agree that eating and eating often is the way to go, so you might as well pick caloricly dense foods since you seem to be struggling to get in enough cals. I also agree your protein intake is to low for your goals. No amounts of protein though will work if your calories dont create a surplus. Good luck,

LB--

 

[flex2win]

hey bro, i've been in those shoes a while back, stay consistant...eat even when you don't want to eat. Remember, smaller, more frequent meals, I would definitely keep the protein to no less than 400grams/day. I know that sounds like a lot, but with tuna, chicken, beef, and whey, you've got some options here. keep pounding away, you've got a big frame to fill in, NOW GO DO IT!!

 

[champion]

peanut butter works to but olive oil is soooooooo easy......I put 6 tbls in my lentil soup/chicken meal two times a day........you can toss it in your shakes hell get a 1/4-1/2 glass of water or w/e and toss in a tbls and shoot it back YOU GET USED TO IT its not so bad......and its sooooooooo easy.....at the moment im hitting 5000-6000+ day 450-500+ pro...............and without olive oil id be screwed, you can only eat so much fast food/carbs before it gets to you lol

 

[mt]

I'm surprised you haven't got more comments on your incedible squat performance. To be able to squat over 500lbs at 6'3", 180 lbs. with 22 inch thighs has got to be some kind of record. Just your height alone puts you at a structural disadvantage to heavy squats. I can't wait to see the video and verify that you go at least slightly below parallel for it to be legitimate. Hell, I'm shorter and heavier with bigger thighs and I don't think I could even get 500 lbs off the rack.

 

[KINGKONG69]

how many cycles have you done, and what did you weigh before you started any gear.

 

[strangebrew]

looking good man...your thighs have GOT to be over 22 inches if you can squat 500 lbs....but if they are then like mt said that must be a record.

 

[khemix]

his build and frame remind me of a young Frank Sepe, Frank was a stick as a kid and look at what he acomplished!

Lol saying I look like a stick? JK.

PureXtract, as stated before, its great to see you around and give me an email sometime bro.

humanoid, I will try exactly what you said and start mapping out exactly what I eat, maybe I'm getting less cals than i thought?

AAP, damn good post. I'll try to get that much protein, but damn that will be hell. Ill focus on heavy, very low rep movements as you stated and get back to you on how well they work. Thanks for the suggestions!

LittleBig, EXCELLENT post. Just saved it on my computer and actually went out and bought a bottle of olive oil. Havn't tasted it yet though. I'll keep in mind eveyrhting that you said and change my diet and food accordingly. THANKS!

champion, well said. I can't eat all the time, hopefully oliveoil wont bother me and i'll be able to down half a bottle a day lol.

mt, the squat is impressive i know. Very few people dont believe me about it. My dad didn't believe me until he spotted me for it. I'm not sure if it's a record, but ill definantly look into it. I know I'm very strong for my size, atleast stronger than most that are as lean as me. My only problem will be getting a video camera to tape it, hopefully I can find someone with one.

kingkong, i have done 2 cycle, here they are:
1st
Dbol, 1-2.5wks @ 20mg/ed
Test Enth, 1-10wks @ 400mg/wk

2nd
Fina, 1-8wks @ 75mg/eod
Test Enth, 1-3wks @ 750mg/wk
Test Enth, 4-18wks @ 500mg/wk

The last cycle was VERY long but very beneficial and I think i will continue to do long cycles. I'm currently off cycle and havn't noticed many problems at all, but I'm also very young. There is actually almost no loss in sex drive and no lost sperm count. This past cycle I dropped 2-3%bf and added probably 15lbs of muscle only. First cycle i gained 30lbs and kept 15lbs.

I weighed 160lbs originally (shouldnt have juiced then) and have since gained 25lbs in the past year and have lost quite a bit of bf.

strangebrew, I'm positive they're 22iin, just measured the other day. Lol hopeuflly I'll be able to get that video!

Thanks for all the advice, suggestions, and support guys! Sometimes you guys make all the difference to a person!

Chris

PS. Karma where deserved.

 

[khemix]

Wow, the olive oil isn't bad! Heres the purely calorie drink i just tried:

5 Servings of olive oil, 600 total cals
1 Cup of milk, 130 total cals
8 Servinge of Nesquik chocolate milk mix: 720 total cals

Total calories: 1450

Wow! I could actually drink probably 2 more of those even. Damn, I'm starting to love this olive oil thing! Thanks again boys!

Chris

 

[robph]

i bolieve when bulking, you should focus more on getting a bigger shoulder and bigger wings you'll look twice as big when cut.

 

[bigmodean]

I wont repeat what is already said,but your body will change a bit still,i was 6'4" at 19 yrs,about 190 then,i am 29 now,still 6'4" but weigh a lean 215,got up to 230 3 years back,but belly got big too,cut back to 215 perfect,just keep eating good and lifting,your metabolism WILL slow down in a few years....as a tall guy especially,keep your waste slim though to look bigger up top,(keep this in mind 5 years from now)

 

[LitttleBig]

""5 Servings of olive oil, 600 total cals
1 Cup of milk, 130 total cals
8 Servinge of Nesquik chocolate milk mix: 720 total cals

Total calories: 1450"""

Id take this shake and drop a serving or two or olive oil and add two to three scoops of whey. That way its more balanced, as it stands its mainly a fat meal. Id like to see it become a fat and protein meal. Is that Nesquick chocolate sugar free version? I know you are lean and bulking, but 8 servings must have a ton of sugar. What does the light version look like in terms of calories???? I know Id switch to that version if it were me.

LB---

 

[champion]

agree with above......olive oil is to be added to a regular meal (high protein/mod carb) or shake for xtra cals not coming from carbs..........the shake is fine but needs whey.........also you may want to start slow with the oil to see how much you need.....couple weeks from now you could be fat if your not careful LOL use 2 tbls a day for a week see how it goes up by 1-2 every week as long as your getting what you want.....