210lbs 6'2 progress (pics)

RomanGod

Turned 22 earlier this year. Coming into my fourth year lifting. Going to cut down a little bit on the volume, just enough to maintain weight. I'm considering starting boxing again or rugby. Something fresh

tastyt

I'd be very interested in your diet if you get a chance

RomanGod

tastyt wrote: »

I'd be very interested in your diet if you get a chance

My diet is pretty solid right now. Carb cycling at the moment to hit a lower bodyfat %

My daily calories are 2600
Protein 220g always

Carbs and Fats depend on if it's a high, low or moderate carb day. If moderate, carbs are 250g and fats are the remainder. When low, the carbs are 125g and fat is the remainder. My high carb days are like cheat days. Had one today as it so happens. Was eating a magnum on the dart this morning on the way to work and everyone was staring me out of it

Main protein source, eggs steak tuna
Main carb source, rice cakes, oatmeal
Main fat source cheese

I'll throw in some veggies like celery and brocolli with the steak

tastyt

Cheers man, some great results there. You doing much cardio???

RomanGod

tastyt wrote: »

Cheers man, some great results there. You doing much cardio???

The gym I'm currently a member of has a tyre that I can hit with a sledgehammer so its resistance cardio I guess. I cycle to work sometimes as well. To be honest you can avoid cardio by just reducing your rest periods in between sets

Chancer3001

Two questions.

1 - do you split your workouts into body parts e.g arm day, back day, leg day? Or no?

2 - how many sets and reps do you generally do? Eg 3x10 usually or is it 5x5

Mick Murdock

Thanks for that.

RomanGod

Chancer3001 wrote: »

Two questions.

1 - do you split your workouts into body parts e.g arm day, back day, leg day? Or no?

2 - how many sets and reps do you generally do? Eg 3x10 usually or is it 5x5

I'm on a generic 'bro split' at the moment so I have a leg day, chest/tris, back/bis and shoulders/tris. I like to hit triceps twice but the way I plan my week I can do any muscle twice so if it's weak I can give it more attention. This is for cutting though because I'm only maintaining muscle, can't grow on a calorie deficit. When im looking to gain size I follow Wendlers 5/3/1 program

Usually 8 reps when cutting, 6 when im bulking. Hard to say for definite because I go by how I feel. I've been known to hit 15 reps in an exercise just because I felt like it. It's all about variety

drdeadlift

Great shape! fair play

Remmy

fairplay man, what kinda numbers are you doing on different lifts?

nice_guy80

Do you actually play any sports? Or just look in the mirror?

RomanGod

Remmy wrote: »

fairplay man, what kinda numbers are you doing on different lifts?

I did a strongman competition last year so my numbers were pretty high during my bulk. Squat was 210kg, deadlift 245kg and bench was 145kg.

When I cut I focus more on isolation to be honest and after dropping from 18 stone to 15 stone I'm nowhere near those numbers.

My training philosophy right now; it's not how much you lift it's how much you look like you can lift.

RomanGod

nice_guy80 wrote: »

Do you actually play any sports? Or just look in the mirror?

No I don't, that's why in the OP I am making reference to doing something new. There's nothing wrong with improving your image and obviously you need to analyse yourself in the mirror to track your progress because it never lies. I'm just happy to move on now.

DoYouEvenLift

Regrowing the beard brah?

nice_guy80 wrote: »

Do you actually play any sports? Or just look in the mirror?

No tears, only dreams now. How about encouraging him to continue improving himself through the hard work it takes to achieve a respectable physique instead of being so insecure in yourself you choose to post passive aggressive insults on online forums.

MightyMandarin

nice_guy80 wrote: »

Do you actually play any sports? Or just look in the mirror?

Nice_guy ain't so nice.

Also, last time I checked, bodybuilding is a sport, so what's your point exactly

RomanGod

DoYouEvenLift wrote: »

Regrowing the beard brah?

Indeed I am. Where I'm working there's a few guys with facial hair so its not a big deal. Coming up to 1 month no shave already. 12 months is the goal

Hanley

Big jacked dude in awesome shape posts. People on internet respond jealously.

Not even once!!!

Ya look awesome dude. Keep at it.

Chancer3001

In fairness there was only one half passive aggressive comment.

Everyone else has been supportive as hell.

Hanley

Chancer3001 wrote: »

In fairness there was only one half passive aggressive comment.

Everyone else has been supportive as hell.

I know... I'm truly frickin' shocked at that!!!

Hey RomanGod - do you even lift?

Alf Veedersane

Hanley wrote: »

I know... I'm truly frickin' shocked at that!!!

Hey RomanGod - do you even lift?

Kinda surprised myself but the comment just reminded me of Kenny Powers telling the principal, who was training for a triathlon, that he liked to play real sports rather than just try to be the best at exercising.

Personally, I have to say fair play to you, OP. It's a fantastic body and you obviously put a lot of effort and hard work into it.

It's not something I'd like myself, personally (maybe for 6 months for the novelty), as it seems such a physique would be very high-maintenance. Even though I'm a fat ass at the moment, and trying to lose weight, I still like to think that when I get to a sensible weight, I can enjoy my odd Haribo binge eating every now and then without much concern (whereas it looks like such a thing wouldn't be at all possible in your world). (I could well be wrong though!?)



I also find it amazing that you say you don't do any sports. Can I ask why? I don't know how you'd manage to workout like that (I presume a lot of hours put in each week) just for.. well.. the sake of it? (personally, I find I lose interest in getting in shape just for the sake of it, and I'm looking for some kind of relatively easy going sport to try out, just to keep me enthused about losing weight in general, and I'm only really at this for the last 3-4 months. How you've managed to stay so dedicated for four years without a sport or other such activity/ies to keep you motivated, I don't know).


I absolutely applaud your determination. But if i were you I'd be sitting down and thinking 'how can I make money off this'. Become a personal trainer or a stripper or something. People would flock to you. (and I say that whilst trying to sound as heterosexual as possible).


Fair play to you, man. You just need some busty young one spilling out of her bra in the photo with you and it'd be like an advert for Kangol boxer shorts.

Slydice

Wow Op! Well done!

I'm a bit of a noob on dieting relating to exercise. Is that why you have low/medium/high carb days? Is it down to the exercise you are gonna be doing?

As for activities, you look like the shape of rugby players I see playing on TV. Maybe give it and/or tag rugby a shot. I tried tag rugby and found it fun. Takes a while to get used to the rules. Rugby would be more physical than tag so maybe read up on the dangers that might be involved and see if you'd be comfortable with it.

RomanGod

[Deleted User] wrote: »

Personally, I have to say fair play to you, OP. It's a fantastic body and you obviously put a lot of effort and hard work into it.

It's not something I'd like myself, personally (maybe for 6 months for the novelty), as it seems such a physique would be very high-maintenance. Even though I'm a fat ass at the moment, and trying to lose weight, I still like to think that when I get to a sensible weight, I can enjoy my odd Haribo binge eating every now and then without much concern (whereas it looks like such a thing wouldn't be at all possible in your world). (I could well be wrong though!?)



I also find it amazing that you say you don't do any sports. Can I ask why? I don't know how you'd manage to workout like that (I presume a lot of hours put in each week) just for.. well.. the sake of it? (personally, I find I lose interest in getting in shape just for the sake of it, and I'm looking for some kind of relatively easy going sport to try out, just to keep me enthused about losing weight in general, and I'm only really at this for the last 3-4 months. How you've managed to stay so dedicated for four years without a sport or other such activity/ies to keep you motivated, I don't know).


I absolutely applaud your determination. But if i were you I'd be sitting down and thinking 'how can I make money off this'. Become a personal trainer or a stripper or something. People would flock to you. (and I say that whilst trying to sound as heterosexual as possible).


Fair play to you, man. You just need some busty young one spilling out of her bra in the photo with you and it'd be like an advert for Kangol boxer shorts.

I appreciate the compliment. I should probably get in touch with Kangol and sort something out ha ha

On my carb up day I go to a buffet or nandos, depending on how hungry I am. You're right though, for 6 days of the week the dieting is strict and not many people can stay disciplined. The workout itself is an enjoyable process for me so I don't see it as hard work. It all depends on your mental strength to get up off the couch and hit the gym or to just order a plain chicken breast when you go to eddie rockets with friends. You can either adhere to that life or you can't, there's no option c where you follow it one day but slack off on the other.

I used to play tennis when I was younger, was a lifeguard and played rugby for a while. I actually joined the gym to get big for rugby but ironically I never went back.

RomanGod

Slydice wrote: »

Wow Op! Well done!

I'm a bit of a noob on dieting relating to exercise. Is that why you have low/medium/high carb days? Is it down to the exercise you are gonna be doing?

As for activities, you look like the shape of rugby players I see playing on TV. Maybe give it and/or tag rugby a shot. I tried tag rugby and found it fun. Takes a while to get used to the rules. Rugby would be more physical than tag so maybe read up on the dangers that might be involved and see if you'd be comfortable with it.

Yeah I tailor my carbs to how active ill be on that particular day or depending on what muscle group I'm working out. Right now I'm going to do shoulders so carbs will be 225g. Getting a weighing scale to measure your food serving size and downloading the myfitnesspal app on your phone are two key components for success IMO

Sephiroth_dude

Wow you look amazing, you've inspired me to get back to the gym, do you take any supplements? protein,creatine etc?

RomanGod

Sephiroth_dude wrote: »

Wow you look amazing, you've inspired me to get back to the gym, do you take any supplements? protein,creatine etc?

It should take more than a thread on boards.ie to make you motivated to hit the gym. Certainly if you want to dedicate 3 years of your life to the cause. My motivation was looking at this pic from 2009/2010, was about to go into college the following year. Got a lot of hassle in school for being small so tried to change that

2009/2010





To answer your question, maybe the odd protein bar if I'm struggling for time and can't cook, but real food >supps in my eyes and i wouldn't go out of my way to buy the newest range of BCAAs

Remmy

RomanGod wrote: »

It should take more than a thread on boards.ie to make you motivated to hit the gym. Certainly if you want to dedicate 3 years of your life to the cause. My motivation was looking at this pic from 2009/2010, was about to go into college the following year. Got a lot of hassle in school for being small so tried to change that

2009/2010





To answer your question, maybe the odd protein bar if I'm struggling for time and can't cook, but real food >supps in my eyes and i wouldn't go out of my way to buy the newest range of BCAAs

What did you weigh before you started lifting?

nice_guy80

MightyMandarin wrote: »

Nice_guy ain't so nice.

Also, last time I checked, bodybuilding is a sport, so what's your point exactly

Is it?
Not according to the Irish Sports Council.

Kinda like the tidy towns competition. All for show.

Alf Veedersane

nice_guy80 wrote: »

Is it?
Not according to the Irish Sports Council.

Kinda like the tidy towns competition. All for show.

Even if that's what it is, if still takes a lot of hard work.

I just don't get why you see fit to sneer at that because the OP doesn't also play rugby/box/fly-fish as well.

dodderangler

Alf Veedersane wrote: »

Even if that's what it is, if still takes a lot of hard work.

I just don't get why you see fit to sneer at that because the OP doesn't also play rugby/box/fly-fish as well.

I fly fished for years but didn't get that much definition in me arms
That bloke is just being a tool is all.
Op if you are interested in sports then rugby could be perfect considering your size. But size isn't always great in ruby. I've seen a 10 stone scrum half pick up a 17 stone no.8 and dump him on his back.
Have you ever done a contact sport?

hairyslug

Am very ****ing jealous, is there any chance you could just put a days diet plan down, also how did you keep to it, with the gym I have no problem getting myself into the gym 5 days a week but when it comes to the diet, it goes out the window, either by not eating enough or just eating a whole world of crap

nice_guy80

My point was going to be that by playing a sport you'd find out if the muscle was useful or not. Or just for show.

I've seen big muscly lads be atrocious at a sport, even fly fishing.

Alf Veedersane

nice_guy80 wrote: »

My point was going to be that by playing a sport you'd find out if the muscle was useful or not. Or just for show.

I've seen big muscly lads be atrocious at a sport, even fly fishing.

And if he's not a much better rugby player, does it take from the effort to get in his condition?

JJayoo

Your physique at 5 foot 10 would be impressive but at 6'2 it's very very impressive, Did you say your max bench at 18 stone was 145kg?

ford2600

JJayoo wrote: »

Your physique at 5 foot 10 would be impressive but at 6'2 it's very very impressive, Did you say your max bench at 18 stone was 145kg?

Only an Irishman could post that!

JJayoo

ford2600 wrote: »

Only an Irishman could post that!

Which part? where I complemented his physique? or when I asked a question?

Hanley

JJayoo wrote: »

Which part? where I complemented his physique? or when I asked a question?

The mix of metric and imperial.

DoYouEvenLift

[Deleted User] wrote: »

Personally, I have to say fair play to you, OP. It's a fantastic body and you obviously put a lot of effort and hard work into it.

It's not something I'd like myself, personally (maybe for 6 months for the novelty), as it seems such a physique would be very high-maintenance. Even though I'm a fat ass at the moment, and trying to lose weight, I still like to think that when I get to a sensible weight, I can enjoy my odd Haribo binge eating every now and then without much concern (whereas it looks like such a thing wouldn't be at all possible in your world). (I could well be wrong though!?)



I also find it amazing that you say you don't do any sports. Can I ask why? I don't know how you'd manage to workout like that (I presume a lot of hours put in each week) just for.. well.. the sake of it? (personally, I find I lose interest in getting in shape just for the sake of it, and I'm looking for some kind of relatively easy going sport to try out, just to keep me enthused about losing weight in general, and I'm only really at this for the last 3-4 months. How you've managed to stay so dedicated for four years without a sport or other such activity/ies to keep you motivated, I don't know).


I absolutely applaud your determination. But if i were you I'd be sitting down and thinking 'how can I make money off this'. Become a personal trainer or a stripper or something. People would flock to you. (and I say that whilst trying to sound as heterosexual as possible).


Fair play to you, man. You just need some busty young one spilling out of her bra in the photo with you and it'd be like an advert for Kangol boxer shorts.

Completely wrong. You're trying to lose weight yourself so you should really know about this kind of stuff through your own research already. It's possible to enjoy a cheat day every once in a while as long as you still track your calories to avoid going overboard. IIFYM! Good job on keeping up the weight loss yourself, but as you get closer to your goal weight you really should incorporate some lifting into your sessions and adjust your calorie intake accordingly to build at least some muscle because you may have some excess loose skin and this would help fill it. Plus, there's no denying women love muscles.

ford2600

JJayoo wrote: »

Which part? where I complemented his physique? or when I asked a question?

Mixing imperial and metric in the question?

Edit Hanley got there first

RomanGod

Remmy wrote: »

What did you weigh before you started lifting?

130lbs soaking wet

Was literally a stick

RomanGod

nice_guy80 wrote: »

My point was going to be that by playing a sport you'd find out if the muscle was useful or not. Or just for show.

I've seen big muscly lads be atrocious at a sport, even fly fishing.

I'd destroy you at table tennis. That's considered a sport right?

RomanGod

JJayoo wrote: »

Your physique at 5 foot 10 would be impressive but at 6'2 it's very very impressive, Did you say your max bench at 18 stone was 145kg?

Fair point, it's easier to pack on size at a shorter height, reason why most of the Mr Olympia line up are 5'8. I was lucky that my metabolism is quite slow so i can bulk on as little as 3300 cals

Bench was always weak enough because I had an injured rotator cuff in my first year lifting (imbalance issues). 145 is the heaviest I ever went to, I could rep 120 for 8 though so 150+ could have been a achievable. Will test it during my next bulk

Remmy

RomanGod wrote: »

130lbs soaking wet

Was literally a stick

fuark I was expecting you to say 190 ish or so. fair fecks .

RomanGod

hairyslug wrote: »

Am very ****ing jealous, is there any chance you could just put a days diet plan down, also how did you keep to it, with the gym I have no problem getting myself into the gym 5 days a week but when it comes to the diet, it goes out the window, either by not eating enough or just eating a whole world of crap

I'll do you one better, ill post a screenshot of what I ate today

Also buy lunchboxes, learn to cook and add tasteful flavours, a squeeze of lemon on a chicken breast is great. If you don't do this you'll end up buying lunch rolls in that shop beside your work. It will deter your fitness goals and will actually cost more

caolfx

nice_guy80 wrote: »

My point was going to be that by playing a sport you'd find out if the muscle was useful or not. Or just for show.

I've seen big muscly lads be atrocious at a sport, even fly fishing.

Bodybuilding - not a sport. Fly fishing - sport.

Riiiight.

nice_guy80

SuperOito wrote: »

Bodybuilding - not a sport. Fly fishing - sport.

Riiiight.

I was responding to an earlier comment.
Fly fishing is a hobby.
Body building is for performance - for show. Like flower arranging.

But hey, fair play if it gets you off the couch every day

DoYouEvenLift

nice_guy80 wrote: »

I was responding to an earlier comment.
Fly fishing is a hobby.
Body building is for performance - for show. Like flower arranging.

Lol, whatever makes you feel better for being physically inferior to people in good, healthy condition, buddy!

Alf Veedersane

nice_guy80 wrote: »

I was responding to an earlier comment.
Fly fishing is a hobby.
Body building is for performance - for show. Like flower arranging.

But hey, fair play if it gets you off the couch every day

So, if he played a sport, the training would be commendable.

But because he doesn't play a sport now it isn't.

Right.

ford2600

Alf Veedersane wrote: »

So, if he played a sport, the training would be commendable.

But because he doesn't play a sport now it isn't.

Right.

What the OP has done is mental! Well done take a bow.

OP's transformation for early photographs to latest is astonishing, that he did it in 3 years is almost unbelievable.

I don't think, if he has the drive and self regard necessary to make that change he is going to be bothered by one or two anonymous negative comments on an internet forum.

Alf Veedersane

ford2600 wrote: »

What the OP has done is mental! Well done take a bow.

OP's transformation for early photographs to latest is astonishing, that he did it in 3 years is almost unbelievable.

I don't think, if he has the drive and self regard necessary to make that change he is going to be bothered by one or two anonymous negative comments on an internet forum.

True dat.

colman1212

nice_guy80 wrote: »

I was responding to an earlier comment.
Fly fishing is a hobby.
Body building is for performance - for show. Like flower arranging.

But hey, fair play if it gets you off the couch every day

The guy is in incredible shape. Fair play to him.
I really don't understand your negativity. It's a health and fitness forum, most of the people who go to the gym, do so because they want to look good, and only ever dream of achieving what this guy has by the age of 22. Whether it is for a sport or not is completely irrelevant.
Op, why not look at competing in some physique competitions to see where you're at? I'm living in Oz and it is massive out here. I'm assuming its still not a big thing at home.