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needsize 10 weeks out...critiques welcome

needsize

needsize

Elite Mentor
Platinum
I'm now just over 10 weeks out from my first show, just a level 1 show. These pics were taken today, I tested at 9% bf, so still have 4-5% to go. For some reason the lighting makes the one side look bigger, in this pic my smaller arm (smaller by 1/4") actually looks bigger than the other...oh well, you get the idea. And I know, the calves suck...

78c4c15edceef7290fa9f8ff65fd5202.jpg
 
my posing sucks, I didnt bring my lats out near enough in this pic
d683b29a07db00aab9c003ab6808f12e.jpg
 
with the lighting, now the other arm looks bigger

64762bba54ebf3964713f511dc7cb72a.jpg
 
nice. Your right your calves need improvement but most of ours do. Do you do chins? They will help to widen your lats. You should be able to drop another 4% in 10 weeks. Are you on anything right now? Keep up the good work and good luck at your show it takes guts to step on that stage.
 
You look like shit. In fact, I can stack shit 5'9" and it will come out being better built than you. JUST JOKING. You look great, and bring up your calves because stupid judges are picky. Good luck with the contest.
 
Yea looking good, work those calves and post some pics of your results. You should do good dropping %fat and size on calves.
 
Thanks guys. The calves are a given, no matter what I do the bastards wont grow. The back actually looks better than in these pics, I just cant pose, although I'm working on it(this is the guy that deadlifts 500lbs for sets of 10, the videos still around here somewhere).


Heres a shot of the chest, taken at 16 weeks out

4d015d6ea76557bf619172ec6eaed00b.jpg
 
I don't have much calves either. I can pose pretty well but I damn sure can't deadlift 500 for 10 so more power to ya.
How much weight have you dropped so far?

(this is Dial_tone, btw).
 
Arms look awesome....Damn I'm jealous...You need more hamstring and calves, but other than that you are looking right on track...good luck my man
 
I'm down 20lbs, from 13% to 9%. What happened to your original handle Dial Tone?
 
What's your trick for Bi's? Your Bi's are proportionally bigger than the rest of your body, which is incredible. You look great. Best of luck to you.
 
D_T said:
I don't have much calves either. I can pose pretty well but I damn sure can't deadlift 500 for 10 so more power to ya.
How much weight have you dropped so far?

(this is Dial_tone, btw).
Click to expand...

What up with that? What happened to your handle Bro?
 
I let my Platinum lapse and now I can't login with it at all. I'm about to whup EF Sam upside the head in a bit.
You look good so far. I still think you're ahead of the game for a first show.
 
D_T said:
I let my Platinum lapse and now I can't login with it at all. I'm about to whup EF Sam upside the head in a bit.
You look good so far. I still think you're ahead of the game for a first show.
Click to expand...

You would hit a woman? j/k
 
Your arms are definitely impressive! I bet your arms are overpowering during your back work-outs, thus the lack of thickness in your back to match. Not that your back stinks, it just is overpowered by your arms. You are going to be a scary son of a bitch at 5%...

When those lats and back gain the thickness to match you will be pretty much unbeatable.
 
Needsize, how much do you weigh right now at 9 percent?
 
Overall you look good. You should have no prob being in contest shape in ten weeks.

As for the negative part of the critique - your back and hams need to take some priority in your mass training. (As do mine!)

Good luck in your show! Give it hell and keep us posted.
 
I had the opposite problem. I did nothing but pulldowns for the first 4 yrs so I had tons of width and zero thickness. I'm still playing catchup today.
 
Thanks guys. The arms I dont think normally look that big, they just came out that way in these pics. Part of my problem with my back is I always deadlift first, so with the weights that I pull I have major thickness, but I havent concentrated enough on width.
As for my stack, right now its just enth and EQ (Quest), when peru tech and quest both come out with their anavar in the next few weeks I'll add one of them in as well.
Jubei, I weighed 216lbs at 9% today, my height is just under 5'9"
 
needsize said:
Part of my problem with my back is I always deadlift first, so with the weights that I pull I have major thickness, but I havent concentrated enough on width.
Click to expand...

After looking at your pics again you definitley have thickness in the erectors and throught the middle of your back, but width is suffering. Some 4 second negative pull-ups with weight from various hand positions will bring those lats out pronto.
 
I know you don't completely subscribe to DC training needsize, but I would nonetheless give his calf workout suggestion a try...quote from him:

calves--I believe I have found a key in calf development that will get anyones calves past that sticking point no matter how crappy their calves are. Its also about as fun and comfortable as getting your tonsils pulled-lol --my three favorite exercise to rotate are
1) leg press calf press
2) seated calf raise
3) hip sled or hack squat calf press
The method is one straight set (after warmups) with 12 reps being the goal. Its up on the toes and then a counted 5 seconds down to the very bottom and then 15 counted seconds at the very bottom stretch and back up again. I believe it is that very stretch that is making the peoples calves I train respond so well. The first couple you think "ahh this will be cake"--at about the 6th rep it becomes "goddammit this is pain"---at 9 reps people are now looking at you shaking and you think one of two things to yourself "ok this is too much pain and IM a pussy" and stop there or you decide "I am the most hardcore motherfucker in this gym" and you somehow will yourself thru 10, 11 and the 12th rep (which you must finish on the negative)
All I ask is that if your calves havent budged in a while, for the next 3-6 months try this and keep adding progressively heavier and heavier weights if you make it to that 10th or 11th rep---and then come into this forum and let me know if this did jack crap for you or dramatically changed your calves.
 
I'll try anything that might make my calves grow so after the show I'll give that a try. Nelson Montana has an approach that intrigues me as well
 
ya I tried Nelsons approach, started to see results in a short period of time.. it worked great for me... but damn my calves were sore.. walking around like i was 120yrs old :P
 
variation said:
ya I tried Nelsons approach, started to see results in a short period of time.. it worked great for me... but damn my calves were sore.. walking around like i was 120yrs old :P
Click to expand...

Nelson's calf routine definitely works. My calves were my worst bodypart until I started his routine. They blew up noticeably very quickly. I'm still doing it even though I switched to DC training, so I end up doing them twice every 5 days, and I'm still seeing good results. It works well for me, so I didn't think I needed to change to DC's own calf routine just yet. Once I stop seeing gains I'll switch over to his method.

The key to avoiding extended periods of soreness after doing Nelson's routine is STRETCHING. The difference is night and day. Stretch after doing that and walking isn't a problem. They might still be a little sore, but not nearly as bad.


Anyway, you're looking great needsize. The arms definitely look thick, what are they measuring at right now?

Everyone else pretty much summed up what you need to focus on: mainly lats and calves.
 
needsize

I'd punch my own grandmother in the mouth to look half that good mang!

My calves suck as well, however, I was in muay thai for several years and all the rounds of roping and windsprints made them grow- even when the weights didn't.

Add in some jump roping or windsprints....you won't believe it until you try it. Your calves can NOT adapt to the lbs of pressure being put on them....thus, they will grow.
 
needsize said:
I'll try anything that might make my calves grow so after the show I'll give that a try. Nelson Montana has an approach that intrigues me as well
Click to expand...


Order the Legendary Calves program from www.healthforlife.com . I assure you you'll never regret it.
I have that one and several others.
 
Dude, you need more back width, hamstrings are weak and so are you calves. I would give you chest a 6 out of ten.

More focus and higher reps..with killer contractions.
 
Looking good Needsize. You'll do well for sure at your show as I'm sure you've planned. What are you hoping to come in at? You doing that show near where you live?
 
you look good bro, it looks like you really need to work on your posing just from the few I saw(not a flame at all) Seriously before my first show i had to bust my ass in the posing department.-Josh
 
Hey Needsize...Looking damn good bro!
wondering if you could post some stats...ie age, years training, and cycle history....
UD
 
Needsize: Simply outstanding.

Points that need improvement....try nelsons calf routine for the next year. I promise you won't regret it. Also work on your posing alot which is the most common weak point in new competitors. This was my biggest problem in my first show.

One final thing to make the show go better.....GRATITUDE.
Sit back for a few moments every day and thank yourself for making the decisions that brought you to where you are today. Not very many people walk down the path that a BB takes and that is exactly why it makes it that much better when you step out onto stage.

Good Luck
HLG
 
Thanks for all the comments and suggestions guys. The posing is definitely the next step. I didnt realize how big of a difference it makes, but I have pics where I did it right, and the areas that look bad in these, like back width and hams, actually look up to par.

Nathan, you, I am doing the one in town here.

Stats in the pic, which you'll probably find surprising.
weight 216lbs
height 5'8.5"
bf 9%
arms 18 1/2 cold, my frame makes them look much bigger
Projected contest weight, likely somewhere between 195-200lbs
 
Hey, you are looking pretty good....the calves will come in time, the arms make-up for the lack of calf size.

My calves are also shit, but they'll grow, keep at it. Hey, anyone here think of suggesting Synthol for a temporary increase in calf size just for the show? It could add a inch+? It is an option....not a solution, but it would suck to get dinged hard for your calves when everything else is coming along so well.

By the way, good-luck in your show.
 
Lookin good man.

Whats your diet and cadio look like? Implementing any type of weekly refeed/cheat meal?
 
needsize said:
...arms 18 1/2 cold, my frame makes them look much bigger
Projected contest weight, likely somewhere between 195-200lbs
Click to expand...

whoa, 18.5? i was in the gym this morning thinking about that very thing bro. i said to myself they've got to be over 20". mine's 18.5 flexed and i'll tell you you look a hell of a lot bigger than mine. what are they flexed? my real question, however, was supposed to read: you have incredible upper arm development, what's your upper arm workout look like.

awesome work bro, and good luck in your comp.
 
needsize said:
I'll try anything that might make my calves grow so after the show I'll give that a try. Nelson Montana has an approach that intrigues me as well
Click to expand...

im going to have to chime in and also agree on nelson's calf routine. it did bring up my calves nicely. give it a try bro, you wont be disappointed
 
JG1, my diet is pretty basic, no real cheats, fyre wont allow me any cheat meals
Meal 1 - egg whites and baked potato
Meal 2 - oat meal and whey shake
train
Meal 3 shake 40 grams whey 50 grams dextrose
Meal 4 - 2 boneless/skinless chicken breasts and baked potato
Meal 5 - can tuna and some yogurt(although I'm supposed to drop the dairy now)
Meal 6 - can of tuna
Meal 7 whey shake in water
There is also 6 tablespoons a day of EFAs(Udos Choice), and some rice cakes as snacks
I also havent done any cardio yet, saving that till I absolutely have to
 
40butpumpin, they are only 18.5 flexed(but cold), almost 19.5 pumped though. Thats why I've always said its not always about actual measurements, your frame and muscle shape make a huge difference.
My workout is basic, as many compound movements as possible
Bis
standing barbell curls
incline dumbell curls
preacher curls

Tris
close grip bench
weighted dips
skull crushers
 
Hey bro what is your chest and waist measures. I would try to widen your lats and shrink your waist this will give a dramatic apperance of being much larger. Other than that I believe you will do awesome in your show, good luck.
 
chest is 48", waist is 33 in that last pic, but will be down to at least 30 by the time the diet is done
 
needsize said:
JG1, my diet is pretty basic, no real cheats, fyre wont allow me any cheat meals
Meal 1 - egg whites and baked potato
Meal 2 - oat meal and whey shake
train
Meal 3 shake 40 grams whey 50 grams dextrose
Meal 4 - 2 boneless/skinless chicken breasts and baked potato
Meal 5 - can tuna and some yogurt(although I'm supposed to drop the dairy now)
Meal 6 - can of tuna
Meal 7 whey shake in water
There is also 6 tablespoons a day of EFAs(Udos Choice), and some rice cakes as snacks
I also havent done any cardio yet, saving that till I absolutely have to
Click to expand...

Seems like the diet is working for you pretty well, however for me, I'd would never be able to get lean on that diet. Too many carbs for me at the wrong times, mixing fats/carbs together, and rice cakes..eesh.
 
Needsize, I'm pretty much in agreement with everyone else here. You look great. Your biceps are freakin retarded! It looks like you transplated them off of someone 30 ibs heavier. I'd love to see your arm routine. Pics 1 and 3 your waist is pretty small, and your abes look great for someone who still has 10 weeks of dieting left. Your quads and abductors are quite impressive too. You do however need more calf and hamstring size and seperation, however my hams are about the last thing to cut up on me, and your 10 weeks out so will probably be ok. Your back need more width. Alot more width. Karma for your progress so far.
 
Thanks, but I dont think the arms look that big in person, I think I just took some flattering pics
 
Body is right...your arms do look photoshopped :p
(that's a compliment by the way....i'd kill to have arms that looked half that good.)
UD
 
i;ve now watched you turn from a fat, bloated batard, to a not so far or bloated one. good progress. your calves will never look like mine, but then again my arms will never look like yours, even though they measure the same.

and to everyone comenting on his back width,...
its not really the back width thats the problem, its his frame. he has a small frame. his back is huge for his frame. but its his bone structure that limits it from appearing huge.

peace
 
thanks dissto, you've been looking not so fat yourself bro, but you've also got yourself some young, smokin hot motivation.....

Mr Vegas, I dont do singles very often but theres a pic in the pic forum of me pulling a 600 raw
 
well i finally made it on this thread. kind of funny i think we look a lot like each other and close to same stats. 5'10.5" 230lb on quest enth now with no anti-e, so holding some water. you have a much larger upper body though, damn.
after years of competive hockey my legs and calves are my best. that and i look forward to the pain of leg day.

guess ur my new inspiration, another year and i might catch up.
good luck bro.
and when you get a darker tan your gonna look that much better
 
Looking good young brother. Read arnold's book for calf help. Get a tan, and practice with posing oils and tanners well before the show.
Do you know how to manipulate carbs and salts in the 10 days prior to the event? This, done right, makes all the difference.
A small frame packed with muscle is great for contest bodybuilding.
 
ironmaster said:
Looking good young brother. Read arnold's book for calf help. Get a tan, and practice with posing oils and tanners well before the show.
Do you know how to manipulate carbs and salts in the 10 days prior to the event? This, done right, makes all the difference.
A small frame packed with muscle is great for contest bodybuilding.
Click to expand...

Thanks ironmaster. Too be honest, I know very little about the time just prior to the competition, but the girl that is getting me ready for this thing knows her stuff, so I'm leaving it all in her capable hands.
 
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