Vas@220lb (100kg) 20y.o.

[Vas85]

Hey everyone, just got some new progress pics, my back is now feeling 100%, so i thought i'd get a few shots done, at my 220lb currently.

All natural, and i've just started last week a cycle of Creatine (just finished pre-loading), besides that nothing else is supplemented, I listed my diet in another thread, which i'll paste in here once i find it again.

Any and all comments are welcome.

I'm 6ft2'' 188cm, 20 years of age, turning 21 in June. Been training now 3yrs.

Since I finished Uni, i have been able to add 8kg of quality mass to my frame, which i think helps a lot.

Originally Posted by Vas85

My diet consists of normally
1litre of Milk When i wakeup, 1litre of Milk When i go to bed. (All with Kellog's Special K or Milo) along with a Banana

Then i have 6slices of bread, with tomato sauce as a base and low fat mozarella cheese and cooked in the oven for 10minutes or so. Cucumber/Lettuce cut in pieces with salt (2 or 3)

Then comes dinner, which is normally a whole bowl of salad (cucumbers/lettuce/tomatoes/onion/cheese) and then the main meal lean beef / pork along with potato's

Before Bed the 1litre of milk specialk/milo again.

And if i break down the protein its around
-Meal 1: 34
-Meal 2: 25-30
-Meal 3: 30-40
-Meal 4: 34
Total around ~125grams probably. Almost half of my protein consumption is Casein Protein. I Weigh 99kg (218lb)

Here are the pics.

Front Relaxed


Side Arm / Chest

[Vas85]

Back Double-Bi Pose




Front Double-Bi Pose


Most Muscular-Type Pose

[Vas85]

Arnie-Style Pose


Another Back Double Bi - More Light


Side Tri-Chest


Back Relaxed

[Vas85]

White-Top Side Pose


White-Top Back


White-Top Front Thigh


That's All of them. My goal is to reach 110kg (242lb), and then cut down to 220 at like 8%bf or so.

[DaRkAnGel]

You got some major improvements from your last photos. Back looks really good and arms look a lot better as well.

As for some critiques, your legs don't look as developed as the rest of your body and maybe some trap work though its hard to tell because most of the pics the lighting is very artsy fartsy haha.

[maverick]

I'd pretty much second DarkAngel's comments. Your upper body is looking thicker and solid, but its hard to tell anything else with the lighting in those pics. Get some real light in there or use a flash so we can really see your progress! I would definitely prioritize your legs for your next go around at packing on some mass.

Man, I just wanna get to 200 at some point. I guess I gotta stop cutting all the time. Congrats on pushing up to 220. What's next?

[MostMuscle]

looking good..especially the arms. Try to reverse the camera angle and have the light from the window reflect off you instead of blinding you out of the picture. In other words, change places with the camera.

[.V.]

From what I can see - it looks pretty good. You look very lean for that weight. Next time with more light - we expect to be very impressed.

[Vas85]

Originally Posted by DaRkAnGel

You got some major improvements from your last photos. Back looks really good and arms look a lot better as well.

As for some critiques, your legs don't look as developed as the rest of your body and maybe some trap work though its hard to tell because most of the pics the lighting is very artsy fartsy haha.

Yeah, i think my traps can do with a little more work, and I have been for the past 2-3months prioritizing on my legs, a lot more than before. Doing a routine similar to that of Ronnie Coleman, not in his set ranges though or anything, starting with Squats 4sets, Leg press 4sets, and Reverse Leg Extension (the one where you are seated) 4sets.

Love the "artsy fartsy" lighting comment lolol...

Originally Posted by maverick

I'd pretty much second DarkAngel's comments. Your upper body is looking thicker and solid, but its hard to tell anything else with the lighting in those pics. Get some real light in there or use a flash so we can really see your progress! I would definitely prioritize your legs for your next go around at packing on some mass.

Man, I just wanna get to 200 at some point. I guess I gotta stop cutting all the time. Congrats on pushing up to 220. What's next?

Hehe, yeah Maverick you're almost always shredded!

I plan to reach 242lb (within 9-12months) with plenty of leg prioritization and adding a touch more mass to upperbody, which i think is reachable, roughly 3-4kg on each leg of mass, is the goal or somewhere near there along with some more upperbody size, and then cut down to 220 so that i'm around 7-8% bf.

I've never cut, and never really purely bulked, but ive always wanted to have that Vascular look with veins, but didn't want to skimp out on size either at the same time.

Originally Posted by MostMuscle

looking good..especially the arms. Try to reverse the camera angle and have the light from the window reflect off you instead of blinding you out of the picture. In other words, change places with the camera.

Thanks MM. I'll reverse the angle next time around, didn't think about it that way, becuase i had the camera on Auto Shoot mode, and on the dining table on top of a box, so that the height was somewhat not too low.

Originally Posted by a_welch503

From what I can see - it looks pretty good. You look very lean for that weight. Next time with more light - we expect to be very impressed.

Hehe. Thanks Welch. I'm going to keep pushing, until i get to 242, with a lot of leg work and basically working harder on everthing else. Next time i submit pics, i should hopefully be nearing or at my 240lb goal. I think it is doable, given my height n all, and that's what i'll be striving for.

[Vas85]

*Updated.

Traps Pic


Hopefully this is a better pic of the traps Dark.

[OverStyx]

Whats your training look like?

[Vas85]

Hey OverStyx, i train 3 days a week, doing each bodypart once a week.

Tuesday - Biceps (4sets), Delts (Front 2sets, Side 4sets, Rear Laterals 1set), Legs (4sets squats, 4sets leg press, 2sets reverse leg extensions, 4sets calf raisers) approximately takes 1.5hrs

Thursday - Chest (8sets total 4flat, 2 incline, 2 decline), Triceps (4sets tricep cable pushdowns) total time 1hr

Friday - Back (Underhand Chins 4sets thumbless, Overhand Chins 2sets thumbless, deadlifts 4sets, shrugs off smithmachine with mixed grip 4sets) total time 1.5hrs

Everything i do is within 6-10reps, and i rest atleast 3minutes, to maximum 5minutes between sets.

[Todd]

Originally Posted by Vas85

*Updated.

Traps Pic


Hopefully this is a better pic of the traps Dark.

Nice trap development man! Awesome overall physique, especially for only being 20 yrs old! You have lots of time to keep gaining! :

[Vas85]

Hey Todd,
Thanks for the compliment, i'm really putting my time to proper leg and back training, and it's paying off.

I remember reading in one of your posts about training that intensely that you see the results like within that week, thats how i'm currently hitting my legs reall hard. Those comments really inspired me to train that much harder for my legs, and i'm happy that I am.

I've also been doing mixed grip shrugs, alternating grips between each set, and it's allowing me to hold a little heavier weight, which i find helps.

[Vas85]

Hey guys, just added some pics i took last night, from my phone, of a cropped 2mp shot, dark lighting and digital cameras dont do too great with that, but had to do with what I had. Been focusing a lot more on shoulders and traps, by a lot more I'm referring to 6sets a week of shoulders and 6sets a week of traps, normally do 4 sets but with big intensity and very heavy weight.