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Critical Physique Assessment Post your pictures if you want to get honest, straight-forward, constructive criticism on your physique. If you can't take the criticism, don't bother with this forum.

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Old 06-20-2011, 05:40 PM   #1
berryswole22
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6'2, 241

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Old 06-20-2011, 05:41 PM   #2
berryswole22
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Training dc for 6 years
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Old 06-23-2011, 02:48 PM   #3
Andre Gregoire
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That flash is pretty killer but from what I can see good job.

How about a back shot?

Are you always this lean or were your prepping for something?
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Old 06-23-2011, 03:55 PM   #4
jvandemo
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Looking fabulous ! You look like you've put a lot of work in there... nice work !

It ain't easy to build muscle on a large frame but you did a great job !
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Old 06-23-2011, 05:21 PM   #5
Carlito Gambino
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That's a Frank Zane type waist right there, man.
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Old 06-23-2011, 06:56 PM   #6
Shawn "Future" Bellon
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Good work!..and I hate you. ;-)
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Old 06-23-2011, 07:17 PM   #7
bernimx
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That's one hell of a shape.
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Old 06-23-2011, 08:28 PM   #8
theroymccoy
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That flash, my eyes!

Lookin' good brotha...how long ago and how heavy were you in your avatar? Night and day for sure
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Old 06-24-2011, 11:00 AM   #9
berryswole22
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Just got lean for summer. Like to every year for the beach season.

That avatar pick was from '05 a month before a bodybuilding show.

Thanks for the feedback.
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Old 06-24-2011, 11:41 AM   #10
steve56
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you look great bro!!
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Old 06-24-2011, 12:26 PM   #11
SkinnyMike42
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Can you go over your bulking/leaning up strategies? I am a fellow tall guy, a bit taller than you at 6'5". I got up to 245 but looked nowhere near what you look like (prob was 20% BF). I recently leaned down to 220 and look a lot better, but my life long goal is to be 245 as lean as you are so I was just wondering what your diet strategy was.
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Old 06-25-2011, 11:31 PM   #12
rip2009
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Dude.. lookin lean as shit..
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Old 06-27-2011, 05:44 PM   #13
berryswole22
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Mchicia1
here's my bulking and leaning strategy.
in the winter I get a little blurry but like to still see the outline of my abs. In the spring I start "taking things seriously" -monitoring carbs, hitting cardio every day. To get lean i follow either a Carb rotation diet with my high Carb days being legs, medium Carb days being all other training days and close to zero Carb days on non training. Days. Additionally, the year I tried a Carb backloading diet for the month and a half which yielded the fastest results Ive ever had. The only problem is that I was flat most of the time. With this strategy you avoid carbs all day and take them in only postworkout and the meal after. For me, (I train at 3)that means waxy maize (40-80 grams) after training with a half cup to a cup of oats 30 min later with whey, then neither a medium sweet potato or cup of rice with my chicken an hour and a half later.
this is just a quick over view of how I got in shape this summer. If you want more info let me know. Thanks for reading.
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Old 06-27-2011, 05:48 PM   #14
berryswole22
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Here's a back shot. I had some time to waste while waiting for the fiancé to make sure she tried on everthing at target this weekend
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Old 06-27-2011, 05:51 PM   #15
berryswole22
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Here's another pick. I've upped my carbs to about double the last few weeks and am keeping most of the conditioning
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Old 07-01-2011, 01:47 PM   #16
Bberforlife21
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Looking real solid.
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Old 07-01-2011, 01:57 PM   #17
SkinnyMike42
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Quote:
Originally Posted by berryswole22 View Post
Mchicia1
here's my bulking and leaning strategy.
in the winter I get a little blurry but like to still see the outline of my abs. In the spring I start "taking things seriously" -monitoring carbs, hitting cardio every day. To get lean i follow either a Carb rotation diet with my high Carb days being legs, medium Carb days being all other training days and close to zero Carb days on non training. Days. Additionally, the year I tried a Carb backloading diet for the month and a half which yielded the fastest results Ive ever had. The only problem is that I was flat most of the time. With this strategy you avoid carbs all day and take them in only postworkout and the meal after. For me, (I train at 3)that means waxy maize (40-80 grams) after training with a half cup to a cup of oats 30 min later with whey, then neither a medium sweet potato or cup of rice with my chicken an hour and a half later.
this is just a quick over view of how I got in shape this summer. If you want more info let me know. Thanks for reading.
Thanks dude..very helpful.

During the winter, do you count macros/carbs? Or just eat whatever?
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Old 07-05-2011, 06:33 PM   #18
berryswole22
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I don't necessarily count the macros. More or less I shoot for 70 grams of protein a meal. Sometimes more sometimes less. I still try to take in the majority of carbs right after training but Im not too strict. More junk food on the weekends, a little lax in cardio. I would say that's the biggest difference is not doing as much cardio. The most important thing is the consistency- don't miss a meal. Fill up on protein and veggies and fit whatever else you can on top.
One thing you could try is to take a year off from looking good and live in a perpetual offseason mode. I did this 4 years ago and put on some quality muscle- about 275 pounds for the better part of the year. Fat and bloated but it paid off. Never been stronger. Couldn't do cardio for shit though. After that I dieted slowly for a year and have made smaller gains since then.
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Old 08-04-2011, 12:29 PM   #19
berryswole22
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New pic
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Old 08-04-2011, 01:28 PM   #20
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Looking solid! What's you current weight? I am also 6'2 and working on "lean gains" myself.
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Old 08-05-2011, 06:58 AM   #21
berryswole22
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I about 243 in that pic from last week. Focused on getting a little leaner over the next two weeks. Thx
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Old 08-05-2011, 09:58 AM   #22
Jeremy24
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awesome pyhsique bud im about 6'1 and 232 right now after dieting for the last 4 weeks. my avatar is when i was 205 maybe. But anyways are u using the 2 way split or the 3 way split?
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Old 08-05-2011, 11:06 AM   #23
BuiltToHurtMD
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Very nice build at 6'2. I'm 6'2 - 6'3 myself and working on leaning out.
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Old 08-06-2011, 05:19 PM   #24
berryswole22
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I'm on the 3 way split but just recently had to change some things up. I tore my right pec on the incline smyth bench last week so it looks like no chest for a while. I love dc training but you end up getting too strong for your joints and such eventually. What are you guy's favorite exercises?
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Old 08-06-2011, 06:39 PM   #25
berryswole22
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Here's last weeks training if anyone is Interested:
Mon
Incline smyth 10%- 280 x 11+5+2
- this is where I felt the pop in my chest on my 10th rep of set one. Being a headstrong idiot, I continued through the whole set- in a good deal of pain.
Wide incline smyth widow 30%- none , too much pain
Smyth delt press- 190x 12+6+3
side lateral widow- 47.5x 13
Deadlift skullcrusher- 135x 11+5+3

Tuesday
Drag curls- 145x9+5+4
1arm seated hammers- 47.6x17
Reverse curls- 95x17
Close grip pulldowns- 180x11+5+4
widow cable row- 90x20
1.5 barbell row-235x7, 185x 12

Thursday
Standing calf- 345x8
Seated ham- 165x11+5+4
inner thigh- 185x16
Squats- 475x6,375x20
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