some advice please

[stefanogym]

I workout natural since 1988, bu only since 1 year and half, really pushing seriouslty with the serious movements: deadlifts and squat

[AVBG]

Re: some advice please.

1. get a haircut.
2. stand front on to the camera, not to an angle.
3. eat 5-6 times a day.

[stefanogym]

well i always ate 5-6 timed a day...what else?

[stefanogym]

what should i work more?... i know calves obviously..they are shit..but it is genetic...however you cannot see them in the pictures

[AVBG]

well i always ate 5-6 timed a day...what else?

Stefano. Despite ectomorphic traits, you have worked hard and as a result built a good physique. To take it to another level you will need to be patient and refine your workout program to be aligned with your goals, I recommend you get some suggestions from the training board there are some good posts there.

[stefanogym]

i am 5'9 tall, 150 pounds..i was 90 pounds in 1988 as i started to lift
i want to gain 14 more pounds of solid muscle and go to WNBF competition, natural , in NY city in 2  years
is that reasonable for me in your opinion?
or am i totally crazy?

[AVBG]

i am 5'9 tall, 150 pounds..i was 90 pounds in 1988 as i started to lift
i want to gain 14 more pounds of solid muscle and go to WNBF competition, natural , in NY city in 2  years
is that reasonable for me in your opinion?
or am i totally crazy?

No its definately possible, although you're not totally new to training so the amount you gain may be limited.

You have the benefit of being naturally lean and as a result you shouldn't try rush the gains and putting on weight for the sake of weight by blowing out the calories, the gains will come as long as you are consistant in training and diet.

[stefanogym]

yes i think i must be more various in working out..nutrition was always my best point...great carb manage and cycling...right carbsources and not too many proteins..always good supplements and dygestive enzymes
in the video i was very waterly because the night before i ate like a shit ... wine, 1 full pizza...1 pack of chocolate donuts and a panna spray bottle and chocolate syrup... it was not my culp...my woman came to celebrate halloween but in the end..except for the wine that i do not like and i had only 1 glass...i had to eat all the remaining stuff
usually i am much more leaner..also more than the pictures that were however taken some days before the video and i was leaner

[stefanogym]

deadlift right now is 3 reps with 315 pounds
squat 3x8 @ 280 pd

[SS]

I bet you look huge with a shirt on.

[stefanogym]

i look small bro..very small

[SS]

i look small bro..very small

bummer "bro"!

[SS]

I hope he doesn't look nearly as big as you, ya fat f**k.

or nearly as skinny as you little guy!

[SS]

Yep, 22 225lbs with abs. I'm a bean pole baby!

i like this lie better

[SS]

Owned.

Why don't you throw up some pictures of you shirtless doing mandatories and we can compare?

C'mon, can't handle a 17 year old? We both know I'm going to embarrass you, so let's just do it so your not allowed to talk smack anymore.

sure who's pic will you use? and how do i talk smack, i make more fun of myself then anyone else........how bout this. come on down to AZ and we do a best of 3 comp...... strength, posing and some sort of fighting what do ya say? your only 17 you should be able to take my old ass

[jaejonna]

lifting natural since 1988??
So if you started early like at 16 or 17 , that makes you 34-35 yrs old am I correct ? that sounds about right. looking goo bro

[stefanogym]

yes i am 34 years old

please talk about my situation if you want

[jaejonna]

yes i am 34 years old

please talk about my situation if you want

Your situation ? Dude your 150lbs... you need some Upper Chest , Arms, and Traps. Bring out the sweep of your quads and that should bring you to 170....

[XFACTOR]

yes i am 34 years old

please talk about my situation if you want

  Hair situation:Not good

[stefanogym]

Your situation ? Dude your 150lbs... you need some Upper Chest , Arms, and Traps. Bring out the sweep of your quads and that should bring you to 170....

i agree

i will target upper pec in my next cycles, with db incl presses improving the inclination of the bench any some reps...
as regards arms.. i will continue to change routines...
as regards traps... i think they are ok, but they look not big because i have a good posture ..however they will grow as the deadlift goes up..

as regards legs...

my routine actually is


squats 3x8
deadlifts 3x2-->4
hack squats 2x12
good morning 3x8
leg curl 2x6

i think i can benefit of a more frequent work for making my muscles grow..i have to try... i always worked out 3 times a week , 1 time a week for any muscle... except for deadlifts that for months i did them any 3 days...
also i discovered if i rest 9-10  days in a stressful life situation i recover better my strength levels... but maybe for hypertrophyi need more frequent work...any 5 days..i will try
any advice is well accepted...
i deload any 3 weeks..taking 1 week of full rest though , that is necessary with me

[stefanogym]

  Hair situation:Not good

eh eh... i love them though..and also my woman

[bigbalddaddy]

Bro, no offense but you are way to skinny if you look like that all year round.  Your genetics are on point but if that is your everyday weight I would suggest some high fat days with a bunch of junk or super high carb days and you'll be diesel in no time!  Hard as nails, i'll give you props!!!

[G.R.H.]

u look like u weigh more than 150! nice! but, cut the hair bro!