Critique me physique

[Miguel Hernandez]

anybody care to take a guess at my body fat percentage ? things I could work on ???

21
5’6
170 lbs
Lifting for 4 years , 2 seriously
Any advice or criticism is apreciated

 

[MindlessWork]

What is your diet and training like?

 

[Miguel Hernandez]

What is your diet and training like?

Currently on johnnie canditos linear program so lifting 4x week it mostly consist of upper/lower body split.
As far as dieting , I’m comsuming 2980 calories to be at a surplus , trying to put on size without getting too fat , eventually will cut down to shred near summer

 

[MindlessWork]

Do you include cardio in your training? That can be a help as well as you seem to be holding a good bit of fat so my guess you are around 20ish percent BF.

Others may chime in as well to make suggestions or give feedback.

 

[Miguel Hernandez]

Do you include cardio in your training? That can be a help as well as you seem to be holding a good bit of fat so my guess you are around 20ish percent BF.

Others may chime in as well to make suggestions or give feedback.

no cardio as of now but I do plan to throw it in when I start my cut

 

[Miguel Hernandez]

Do you include cardio in your training? That can be a help as well as you seem to be holding a good bit of fat so my guess you are around 20ish percent BF.

Others may chime in as well to make suggestions or give feedback.

thanks for the feedback

 

[Gbro]

I think you need to work your inner chest more.

 

[MindlessWork]

no cardio as of now but I do plan to throw it in when I start my cut

I'd say 2 30 minute cardio sessions a week is a good start, and the treadmill, stationary bike or the stairmaster are good choices. Also taking walks every day helps too.

 

[Miguel Hernandez]

I think you need to work your inner chest more.

Yeah my chest deff lacks , I’ve been hitting it hard 2x week hard

 

[Oldman.]

Try cable decline flys/presses as a super set. 10 flys then 10 presses. Don’t use a sharp angle. It will help to frame out your chest. It will also make you sore as fuck again.

 

[Miguel Hernandez]

Try cable decline flys/presses as a super set. 10 flys then 10 presses. Don’t use a sharp angle. It will help to frame out your chest. It will also make you sore as fuck again.

Thank you brotha

 

[Docd187123]

Do you include cardio in your training? That can be a help as well as you seem to be holding a good bit of fat so my guess you are around 20ish percent BF.

Others may chime in as well to make suggestions or give feedback.

He is eating in a surplus to add mass. How does doing cardio help add mass?

 

[Wunderpus]

He is eating in a surplus to add mass. How does doing cardio help add mass?

He may be wanting to add mass... But, from my perspective a little cut would go a long way before trying to add more mass. Sensitivity is a beautiful thing.... If he's been trying to grow "seriously" for 2 years, it's time to cut IMO.....

 

[Docd187123]

He may be wanting to add mass... But, from my perspective a little cut would go a long way before trying to add more mass. Sensitivity is a beautiful thing.... If he's been trying to grow "seriously" for 2 years, it's time to cut IMO.....

MW didn’t suggest cutting though. He implied that doing cardio during a bulk can lower fat or keep it to a minimum.

 

[Wunderpus]

MW didn’t suggest cutting though. He implied that doing cardio during a bulk can lower fat or keep it to a minimum.

I gotcha... I guess I was looking from my perspective as to what I would advise, and interpreting MW as advising similarly. I believe fat gain on a mass gaining phase should be controlled via diet, not with cardio... Obviously cardio for health reasons is different.

On another note, I do find some mild cardio helps keep my digestion going.... Nothing crazy, just dog walks etc.

 

[Rockclimber]

How many chins are you doing each week? I would try and add to your V taper by doing at least 200 Chins each week. Upper and inner chest also. After doing this for a while you can turn around and cut and you'll really shine. Good luck brother!

 

[Miguel Hernandez]

How many chins are you doing each week? I would try and add to your V taper by doing at least 200 Chins each week. Upper and inner chest also. After doing this for a while you can turn around and cut and you'll really shine. Good luck brother!

Thanks again everyone taking all advice into consideration

 

[OldmanRob]

Don't do anything for your chest except for basic chest exercises.

Bench, bench, dumbbell bench and add in some bench.

You need a foundation. Build the base and then shape it. For now, bench and dumbbell inclines. Maybe a few sets of butterflies but focus on bench

 

[Miguel Hernandez]

Don't do anything for your chest except for basic chest exercises.

Bench, bench, dumbbell bench and add in some bench.

You need a foundation. Build the base and then shape it. For now, bench and dumbbell inclines. Maybe a few sets of butterflies but focus on bench

Yeah I’ve been keeping it simple , bench , squat and deadlifts and a few accessories here and there

 

[Miguel Hernandez]

He may be wanting to add mass... But, from my perspective a little cut would go a long way before trying to add more mass. Sensitivity is a beautiful thing.... If he's been trying to grow "seriously" for 2 years, it's time to cut IMO.....

Starting my cut May 1st just to get leaner for the summer