Steve's Progress Pics

**stavrog1** · 19-04-2011 01:20 AM

So been a member of this site for a while now and thought time has come to show people myself and would be grateful for any suggestions and criticisms.

so got a couple of pics that I took last week, they were taken from my phone so can't get any decent full body shots because no timer on it. over the next 4-5 months I am looking to get stronger and just to look more muscular (through increasing muscle mass and not gaining too much bodyfat).

I am currently 82-83kg and 5ft 11". Last september I was about 14% BF, but would estimate I am a bit more now, anyone's thoughts?

**stavrog1** · 19-04-2011 01:23 AM

Last pic, I know my legs need to get some more size on them. Shrunk since my back injury

**g00ber** · 19-04-2011 02:18 AM

nice pics.

how long you been training for and what sort of routine you doing?

**fussyjim** · 19-04-2011 09:02 AM

You think you are more than 14% BF now?

I'd say more like 10%ish, you are lean!

Looking good though mate, best of luck with your goals.

**MJ.23** · 19-04-2011 10:22 AM

Good pics man. Get squatting!!

**stavrog1** · 19-04-2011 11:29 AM

Quote

Originally Posted by g00ber

nice pics.

how long you been training for and what sort of routine you doing?

Well I first started training when I was 16 and it's usually been a period of 6 months training, few months off, back on again etc. I was at my strongest last September in the lead up to my Uni Pre-season and was very disappointed when I injured my back playing rugby later on in the year. Now the rugby season is over I am looking to get right back into training and getting bigger and stronger without gaining too much fat as I don't want to lose too much speed (I'm a centre).

For the past 3 months I have been doing a split routine (chest/back, legs/abs, arms/cardio, shoulders/trapz) but in 2 weeks (when I get back to my Uni gym) I will be starting the Bill Star/Madcow 5x5 program to make weekly linear progression. Never done it before, but always been tempted, so will see how it goes! Also in 2 weeks I will be starting IF (intermittent fasting) to see how that affects me compared to my standard 6 meals a day at the moment.

**stavrog1** · 19-04-2011 11:30 AM

Quote

Originally Posted by fussyjim

You think you are more than 14% BF now?

I'd say more like 10%ish, you are lean!

Looking good though mate, best of luck with your goals.

Thanks mate, although in september my coaches used callipers to measure me (although only took 4 measurements instead of 7) and I came up at 14%, and I was more ripped then than I am now. So it's just a guess really!

**James** · 19-04-2011 12:49 PM

training is fine mate, just get diet in check. More calories and carbs on training days around workouts, try and get most of your calories (40%+ ideally) post workout. I've been guilty, although having a strict diet over the years, really getting calories wrong and not gaining much mass whilst adding a bit of fat, whilst my strength flew up lean mass wasn't ideal; really annoys me when I see friends that are twice my size you dont know what they are doing, although their strength is low compared to me

)))

**stavrog1** · 19-04-2011 04:04 PM

Quote

Originally Posted by James

training is fine mate, just get diet in check. More calories and carbs on training days around workouts, try and get most of your calories (40%+ ideally) post workout. I've been guilty, although having a strict diet over the years, really getting calories wrong and not gaining much mass whilst adding a bit of fat, whilst my strength flew up lean mass wasn't ideal; really annoys me when I see friends that are twice my size you dont know what they are doing, although their strength is low compared to me

)))

will be keeping it in check. I'm going to do IF soon which will mean fasting for 16 hours followed by a 700-800 calorie meal 2-3 hours before my workout and then a 1500 calorie meal post-workout. then another meal a few hours before bed. I know how you feel, my strength has always been superior to all my mates and rugby team-mates but always been smaller. For example, I dead-lifted 190kg at 81kg, whereas a few players weighing 110-125kg could only get 180kg out!

**James** · 19-04-2011 05:45 PM

If you want any help with fasting let us know, fasting is a hot topic here at the moment, I personally have used it for coming on a year now and it is my lifestyle now, truly amazing and a real eye opener.