http://www.amazon.co.uk/dp/B005GNJBY..._df_B005GNJBYW

Thats my one, you dont need a super expensive one but i think this is amazing. You could just roll that hamstring right down find where it hurts then press. I just done my hamstrings,quads,hips and calfs like every morning

Ok mate look at this, which one of these shapes was your body before you started trainning. Not sure if u just worded that wrong but you cant change body type... unfortunately

https://www.google.co.uk/search?q=ec...ml%3B680%3B472


The waking up issue could be other things aswell, but ignoring that i would say if your waking up actually that hungry your not getting enough food throughout the whole day. Great things before bed though Cassien protein, cottage cheese, protein shake WITH MILK not water.

He forgot 6) Have you recently pooped?

Ectomorph for sure. I've always been really thin and only went up in the last couple of years, when I began training and purchased a food shovel.

I've tried protein shakes with milk. Sometimes I say **** it and go back to sleep, but I try not to since that means I will wake up after 5 or 6 hours sleep, so hungry I literally cannot go back to sleep unless I eat something.

Food shovel lol. Yeah man im ectomorph aswell its a tough shift but we just have to train in and eat for our body type.

Take your body weight in lbs and times it by 20-25 example 160lbs so your daily intake needed to put on muscle would be at least 3200 calories.

Use this site put your calories in then select the macros, 50 percent carbs, 30 percent protien 20 percent fat. This is the optimal macro ratio for ectromorphs

http://www.freedieting.com/tools/nut...calculator.htm

I would say the answer is simply eat more during day then something before sleep aswell; this is my diet:

Breakfast

100g gluten free oats, 5 egg whites, 200g of strawberries 20G Peanut butter

MEAL 2

300G BROWN RICE - SALMON

MEAL 3

2 BAKED POTATOS, CHEESE, CHICKEN 150G ,VEGETABLE AND SEA SALT

MEAL 4

300G PASTA 150G CHICKEN


EXTRAS, ALMONDS LACTOSE FREE MILK, GLUTEN FREE BREAD x2 month, Mixed veg, mixed fruit

I know good pr0n is hard to come by these days, so here is a premium nood. I require a $10 donation to my Paypal account for every view.



Also, measured waist, came in at 33.75". IFC recalculated my BF to 14.6%.

How bad is the damage? Should I give up on my loco in training program? Probably will hold on to it anyway. Everyone needs a dream.

Using the twisting loco pose I see. Going to have to add 2% bodyfat penalty. Going to go with 16+%. Sorry bro I am getting tougher these days. Those guys at Lyle McDonald's forum are super tough. They might give you 18 over there.

As for the physique,

1) overdeveloped lower pecs (need more incline work)
2) Possible future inhabitant of lats city but need to see different angles

You know that peanut butter isn't doing you any favors.

I can't even hate on you anymore, bro. With that kind of pressure, I'm tempted to shop my pics, too.

Thanks for the feedback. But since I received no donation or PM asking for instructions on how to make a donation, you get no more noodz.

I will look into more incline exercises. Time to pilfer your log.

You're absolutely right. If you're at all thinking about calories and macros, peanut butter is stupid.

WTF is with the squat ITT? Too lazy to read back but holy hell.

Agreed with loco, I'd guess 17%. Definitely solid brotential though, just cut 25 lbs or so and you're right there at 10% +/-. Sounds about right that you'll get there at 160-165 lbs. That's how it is being a tiny rippedbro.

SM,

I assume you are referring to my DYEL squat weight? I feel ashamed of that low weight. I am working in leg stuff regularly now. I guess my slow progress there is life paying me back for using leg machines instead of genuine squats for so long.

IFC has me hitting 10% BF in September if I use weight loss option #1. Won't be in time for my birfday Tempting to hit up their faster weight loss program and shoot for 10% in July, but that sounds too much like an entrance into a tinybro black hole.

Yeah, re: squat weight. Good on you.

A reasonable deficit is unlikely to get you to 10% by July yeah.

Rhymes - I woulda guessed lower (like 14%) but I think that angle may be tricking me.

I thought I was 14% territory maybe at this point but my pecs abs I think are fatter than yours so fml. I guess I'll see though when I post new nudes. I don't really try to go for good lighting/whatever though. There is one spot at my house where if I stand there and look in the mirror I literally lose 3% bf and gain 5lbs muscle. It is ridiculous.

Do you have APT? Hard to tell from that angle but it seems like you may have a lot of curse in your lumbar/lower back area

I'm not familiar with at least 10% of the words you used in your post What's APT? What does it mean to have a lot of curse in your lumbar/lower back area?

IFC says I am at 14% BF, but obv I am unsure and posted the nood so that the experts could give me a better estimate.

Heh, Yugo meant to write "curve" I'm sure. You have some sort of ab definition but for future reference a front shot is better.

SM better at engrish than me, .

APT = anterior pelvic tilt

I don't know if you have it or not. Just saying that maybe you do since the bottm of your stomach juts out and your quads jut back. Could be the angle though. That pic seems more like a shot you'd send women rather than get a bf % estimate from. Humph.

Never thought about it. Obv my posture is perfect, but I will research and see if I need to improve/correct.

Bro, if I was sending a pic to women it would obv include a shot of my biggest muscle.

Will post another nood later today, front shot.

Well the gym ring video in the OP is now defunct, but here is a new video (not me in the video fyi) showing several of the exercises I performed today. Skip to 3:38 for a straight demo.



4/12/13

Top hold
10 sec hold X 3

Dips
5X5

L-sit
Hold 10 secs X 3

Pull-up
7X3

Top hold leg splits
10 sec hold X 3

Upside-down L-sit pull-ups
5X5

Then I completed a cross-fit workout.

Jumping push press (45lb dumbbells) X 5
Box jumps X 7
AMRAP 15 min

I completed 15 rounds.

Also somewhat following IFC's calorie recommendations for the day. It suggests I eat 2328 on rest days, 2910 on workout days. 4/11/13 was a rest day and I finished around 2200. Currently at 1540 today. Gonna have to shovel in some nomzies

After loco sent me bizarrely numbered amounts of money begging for more noodz, I finally decided I cannot stand to see a man in pain. Brand new front shot pics for the experts to give their analysis, and for me to refer back to in September when I crush 10% BF.

17-18% confirmed. Chesticles will look quite nice when rippedness is attained. Arms are weak as ****. Will assume you're a chicken-legged bro given your lower body lifts.

SM,

I'd assume so, too, but I will post pics of legs just to confirm chicken-leggedness. Or maybe I will wait until I'm squatting +200.

You suggest a particular program/exercises to fix these weak as **** arms? I thought my arms were doing fine

Currently at 2620 cals for the day. Don't think I'm going to make it to 2900. Amazing how much food you have to eat to hit workout calories when you're not eating gobs of peanut butter.

Weak as **** was an exaggeration upon a closer, sober look - you're completely relaxed so they're not too bad. Still, some curls never hurt anyone. I see you do them but 2+/week is preferable.

SM,

Once progress has been made on rippedness, next pic will include an arm flex. Also will add a second day of curls each week.

4/13/13

Fight Gone Bad

This supposedly simulates the endurance demands of being in an MMA fight.

Each exercise for 1 minute as many repetitions as possible, 3 rounds, 1 minute rest between rounds

Wall balls (15 lb MB)
Push press (105 lb barbell)
Box jumps
Sumo deadlift (105 lb barbell)
Row machine (level 10 resistance)

results? also why'd you choose 10 resistance?