Help me set some reasonable goals....

[kiosk]

I been struggling with training and diet lately....been bouncing between cutting periods and strenght gain periods and accomplished neither.
So given my profile what do you think is achievable considering I have full-time job, have children, and restricted to training 3x a week, and a strict diet is tough.
I dont want to be huge or a profesional or take drugs, just look above the rest and have a solid build, right now my upper body lags behind lower. Training is 5x5 with focus on compound, never changed that.

Height = 6'2''
Weight = 222lbs
BF = 16%-18% (using caliper)
------------------------------
Waist = 38''
Legs = 27'' (upper thigh)
Chest = 46''
Hips = 43''
Arms = 17'' (flexed at the peak)

Someone told me we have genetic limits based on wrist and ankle size...not sure what that means but here it is (wrist 7.25, ankle 9.5). Give my situation how much more growth can I set as goal from my current size?

 

[FFQuads]

Anything you put your mind to! Diet is very important with your case. If you are not going to use any "drugs" make sure your diet is clean and perfect. Why can't you keep a good diet? Time, money, or just the life you live?? Remember this - You can do anything you put your mind to! I have seen people of all different sizes and "wrist and ankle size" prove to everyone that anything is possible. Why can you only train 3 days a week? How much cardio are you doing? I would think that if you could get your BF% low you maybe happy with what you have. Diet and cardio is what I'm thinking...... Give yourself some time and good training and you will be closer to what you are looking for. Good luck!

 

[oso0690]

I agree with ffquads. there are no limits to what you put your mind to. Since you said that many things are 'strict', you are getting adequate sleep right? 7-9 is what you should aim for. Also, of all the boards i visit, there have been good information (people's opinions) about the bulking/cutting. First, if something isn't working why do it? It may work for the beginning of the time but if you fail to reach goals with it, it's time you should change it. Since you bulk/cut/bulk/cut (not specified how often you change them), why not cut until you reach a bf% goal, then (if you want mass) bulk until you get the aquired mass you are happy with or go to a maintenance diet if you're not looking for getting any bigger (or vice versa). I say, get motivated to reach a goal and stick with it (strength or losing fat), and if you do something new or old but isn't working anymore, what could hurt to try something else?

 

[gjohnson5]

1. cut down on alcohol
2. stop smoking
3. workout atleast 3 days a week
4. cut sugars out of your diet unless PWO shake


Anything else?

 

[kiosk]

I dont smoke or drink too much at all, and average about 7hrs sleep night. I agree with everyone diet is my number one problem, its just hard stickin to it during business travel and pressure/stress of work, is just hard, but as you say I have to put my mind into it. I have some good weeks and some bad weeks when it comes to dieting, consistency is my main problem.
I dont do cardio, have read a lot stuff saying is not necesary (plus I dislike it very much). Dont get me wrong, I dont sit around the days I dont lift...I do body weight exercises like pushups, pullups, abs, stretch, dips, etc.

I posted my stats hoping I can get an idea how much bigger or stronger could I get given lifestyle, commitment....if any at all (ie...forget about 20'' arms or the like!)

 

[FFQuads]

If you are asking what is possible with what you say your doing now I would tell you if you lift and keep protein intake high you could see some real gains. But if you want to get those abs and seperations in your muscles it's going to take some cardio and dieting. Remember that cardio can be walks with the family or anything! I may like cardio a bit more if your weight was lower. I know I do!!