My first full body pics - 3 months bulk so far

Nick500

OK

Please be nice, i'm a little self concious !

Never photographed my legs before

Also looking a lot more bulky (fat...) as i've put on almost 2 stone in the last 3 months (!)

Weight: just under 15 stone 1/2 (approx 215lbs)
Bodyfat: Estimated 16 - 17% (what do you think?)
Height 5'9.
officially 18" gun (right one), left one is 17 3/4". Wheels approx 24 1/2 - 25

Also, check my nice new skinhead.

Comments per-lease !

Nick

razg

Definately a lot bigger, you've made progress on that. You might want to consider investing in some boxers however. Keep it up until cut time!

Nick500

they are boxers i just pulled them up !!!

devilsquest

lookin good m8,,and one nice hair cut too

splinter

You have put on quite a bit of weight. Must be eating alot .

When you starting your next cut?

tahir

man ur arms are looking thick,

the shaved head suites u as well bro

Poom

nice one you look very beast like, and dont worry your legs look in proportion to the rest of you too, huge .

yeah there is a bit of fat, but not like a belly or anything so cutting shouldn't be too hard.

Darren

bloody hell...big difference from the previous pics of you i have seen....your looking bigger & your new hair do suits you sir

crazycal1

looking good dude-i dont think you look fat as it goes-i still think a leaner bulk would stop your worrying about your bf tho

Nick500

thx devil tahir darren poom and crazycal1, i know i'm just god damn sexy with my hair eh



splinter not planning to cut for another 3 months - so perhaps i'll be around 16 1/2 stone then !

crazy what suggestions do you have on my diet to get a leaner bulk? Remember i'm an endo not a super ecto like yourself - for simplicity here is an example of my daily diet:

Nutrition

I aim for 7 - 8 'meals' per day. I say 'meal' here because i'm including the pre and PWO food here as meals. Realistically I eat 4000 - 4500 cals per day, with approx 300 grams protein, 500 grams carbs, 125 grams fats. I'm very consistent in my food and pretty religiously eat every 2 - 2 1/2 hours, and almost every day is the following:

Meal 1 - Morning shake:
1 1/2 scoops dymatize elite whey, 1 banana, 1 tablespoon peanut butter, 3/4 pint of skimmed milk, 100 grams oats, 1 egg whole, 5 egg whites blended.

Meals 2,3:
150 grams lean white meat (normally chicken or turkey) with approx 150 grams (cooked weight) of brown rice with cashews (raw) and raisins, sometimes with some pesto.

Meal 4: Pre-workout:
Either a 1/2 portion of the above, or oats with 1 1/2 scoops whey, 6 egg whites in the blender.

Meal 5: Post-Workout:
2 scoops of whey, 1 egg whole, 5 whites with 3/4 scoop of dextrose.

Meal 6,7 (Meal 6 is normally 1 hr after PWO):
Meal like meals 2,3, or 100 grams noodles with 2 or 3 cans of tuna (130 grams/can), normally split in half. Sometimes I may substitute this meal for 2 slices of wholemeal bread with peanut butter, or for 2 wholemeal pitta breads with low-fat humus, or 10 eggs (2 yolks 8 whites) on 2 wholemeal toast slices - this is normally a relaxing part of the day in front of the TV/PC etc.

Meal 8 (before bed):
1 1/2 scoops dymatize elite whey, 1 1/2 tablespoon peanut butter, 1 pint of skimmed milk, 1 egg whole, 5 egg whites blended.

Points to note:
All bread, rice etc is the wholemeal alternative. Peanut butter used is all natural and 98% peanuts. Milk is always skimmed. Eggs are lion-quality and are normally consumed raw unless in meals 6,7. I occassionally eat out, but when I do its nothing too bad, like Nandos (half chicken, chips () and corn). This would normally mean replacing 2 meals, but having a protein flapjack bar within that period too.

Snacks:
If i do snack, then it is with Chemical Nutrition Pro-flapjack bars (cherry and almond flavour), or the odd teaspoon or two of peanut butter.