+ 3 Guess My Bodyfat + Update
Stats: 6’6, 248lbs - pics taken same day, different lighting
Ended my last grow phase just under 260. That was about 7 weeks ago. Plan is to continue cutting for the next 2 weeks then go into a rebound/maintenance phase then into a grow phase. I am enjoying my current physique. I don’t love getting much leaner than this because then I start looking to lanky with my height.
Cardio: For the last 6 months I have been committed to 30 minutes of fasted cardio on the spin bike. I try my best to do this 7 days a week but occasionally I will miss a day. Recently, over the last 5 weeks I started adding in 1 long run a week. It started with 4 miles, then 5, 6, 7, and this past Sunday I ran 8 miles at a 10-11 min/mile pace. This puts me at around 4-5 hours of cardio a week. Let’s just say my cholesterol is looking good despite cruising on 250 test.
Weight Training: For the most part I lift 5 days a week for about 60-80 minutes. The split I have been sticking to is – Legs, Push, Pull, Rest, Legs, Push, Rest
Diet: I am a higher carbs the better kind of guy. Since ending my last grow phase, I have been around 3,000-3,300 weekly averages. Some days are 4k cals and my rest days usually around the 3k mark. I try to eat at least 40g of fiber every day but its not uncommon for me to hit 50-60g. The days where I have been incorporating long runs, I just eat as much as I want – sticking mostly to high carb foods. These last two weeks have been 5k cal days.
Grow Phase (coming soon): 20 weeks – 600 test, 500 eq with some sprinkling of anadrol.
Thoughts: Aside from my incredible calves that have been genetically gifted to me what muscle groups should I focus on for this grow phase? What’s my current body fat? Is my grow phase cycle starting point to much gear or just right?
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Bud can you get your head under that door frame or do you have to duck under?? Lets see a picture with you stood under it to see just how tall you are in relation to it!! I'm curious!
I’ll get one for ya haha!
Agree with the others ~15%bf, can order some cheap calipers online for a semi-accurate way to track it.
From a gear perspective ~1g of injectable plus an oral is basically what I go for as well for safe steady gains.
Similar to me you're stronger from the back/posterior chain and "glory muscles" ahead of others.
At your height you still have a lot of growth potential, in the quads alone you could fill out 5lb of muscle in each leg easily. Focus on both the outer quad sweep and adductors (inner thigh), go deep on presses/squats even if it's tough at your height so that you get full engagement around hips/upper quads/glutes. Calves are difficult but I'm a big believer in high volume for all leg exercises to stimulate growth, working on full range of motion for as much recruitment as possible. If not already incorporate regular deep core & oblique exercises which over time will shape up the V-taper while improving ability to stabilize lifts, taking stress off the back muscles which are already ahead. Hope those suggestions are helpful without seeming over-critical, fact is you're already bigger than >99% of dudes including myself lol (I'm 6'0 225, BMI of 30.5, 10-12%bf by calipers).
In short: Think about everything from a balance perspective, that's part of how bodybuilding comps are scored. We all like to focus our stronger lifts/muscle groups because we want to keep them impressive, much harder to motivate ourselves to work on the areas we struggle with.
This is extremely helpful feedback man I appreciate it so much!
anvilI always give you extra credit for being that tall. BF 15-17%
Appreciate the extra credit haha. Let’s see if I can drop another 2% before I go into the grow phase >
15
15 or 17