3 weeks out Natural Symmetry Photos? What can i do to improve ?

mangomoran

mangomoran

New member
What can i do to improve?
I know i need tan but that is easily fixed so please dont comment on my whiteness :)
 

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Look to be in amazing shape! Great work. The only thing i see that could use a little bit of focus would be rear delts and calves. Im not a "bodybuilder" though so i cant critique you professionally.
 
You need more upper back and rear Delts (start doing Pendlay rows and inverted rows, elbows at ninety to body), more calves, more hamstring (ghr, sldl, back squats (sit back), deads)
 
thanks heaps it is good to hear my faults so i can motivate myself while depleted and smash my back rear delts and calves . Thanks
 
Np brother just trying to help. This offseason I've been hitting back 2x weekly, it's blown up
 
You of course cannot change anything in 3 weeks, but keep getting tighter. That will be very important and you will do well.

Off-season -- arms stand out... all in all you are built well just focus on getting everything a bit larger and more developed. I would also

keep practicing posing.

-Matt
 
mangomoran said:
1 week out now taking all your advise matt porter<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=78873"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=78874"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=78875"/>
Click to expand...

After seeing this, I'd say your rear Delts are fine.
Your upper back could still come up though, along with your legs, calves especially
 
Yeah I focused on your legs as soon as I saw this pic because your upper body looks a lot more defined. Room for improvement in the future. Looking great though
 
Def legs buddy. Not as defined.... high reps. Burn them out. The cramping will suck at this point though.
 
Invalid Link RemovedThe End Results. Got 2 trophys. Very Pround 190 Competitors. 2nd in the Mens Intermediate and 3rd in the overall open mens Thanks every1 for advise
 
mangomoran said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=79411"/>The End Results. Got 2 trophys. Very Pround 190 Competitors. 2nd in the Mens Intermediate and 3rd in the overall open mens Thanks every1 for advise
Click to expand...

You look good bro, are you natty?
Any more pics?
 
mangomoran said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=79411"/>The End Results. Got 2 trophys. Very Pround 190 Competitors. 2nd in the Mens Intermediate and 3rd in the overall open mens Thanks every1 for advise
Click to expand...

Awsome dude! Good job. Very hard work pays off.
 
Rear delts look good!

I got a show comin up soon!

I noticed the lower ab region almost looked slightly bloated, a tiny bit... I mean you are definitely lean and look great but I'm waking up with a slightly pronounced lower ab area, more than yours.. And even after 2 low carb (under 100 total carbs incl veggies/starches/fiber) days


How did you do your depletion/carb up the last week?
Did you follow the above program (I think u mentioned someone's prep advice) 100% or make any changes?
 
Last week diet
High carb days pre contest

500grams

Meal 1 1 cup of oats chai seeds + 2 rice cakes 70g + white fish + veges

Meal2 300 g sweet potato chicken + veges

Meal 3 10 rice cakes + white fish + vegetables

Meal 4 300g sweet potato + 100g chicken 2 scoops of craze

PWO Meal 5 100g chicken + 1 cup of oats + 4 rice cakes

Meal 6 10 rice cakes kangaroo + vegetables

Meal 7 white fish chai seeds+ 10 rice cakes

Low carb day pre contest

Meal 1. 1/3 cup of oats chai seeds + 200g white fish = veges

Meal 2 200g chicken + green veges

Meal 3 200g chicken + green veges

Meal 4 100g chicken + 2 scoops of craze

PWO Meal 5 100g chicken + ½ cup of oats

Meal 6 200g Kangaroo + green veges

Meal 7 250g natural yoghurt ½ scoop wpi chai seeds tablespoon of peanut butter and 50g almonds
Stay heavy in gym
Week b4 Friday high carb x cardio 40 min morning 20hiit 20Li 30 min night 20 min Hiit
Sat low carb x cardio 40 min morning 20hiit 20Li 30 min night 20 min Hiit
Sunday low carb x cardio 40 min morning 20hiit 20Li 30 min night 20 min Hiit
Monday extreme low carb x cardio 40 min morning 20hiit 20Li 30 min night 20 min Hiit
Tuesday high carb x cardio 40 min morning 20hiit 20Li 30 min night 20 min Hiit
Wed low carb 2 x cardio 40 min morning 20hiit 20Li 30 min night 20 min Hiit last gym workout
Thursday extreme low carb 2 x low intensity cardio 40min morn 20 min night last ab workout
Friday low carb till meal 5 add 10 rice cakes to meal 6 + meal 7 low intensity 1 x cardio 1 hr morning only
Sat High carb and no exercise
sunday show day
5am 200g steak with 300 gr of white potato
every 1 and a 1/2 hrs till stage 3 rice cakes with honey or jam
than 20min b4 stage a bag of lollies a shot of vodka
 
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