Saturday, October 24, 2009

Some pics

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It's been a while now, so here's a few recent ones.

This is more or less the condition I maintain at all times of the year. Weight is approximately 195-200 lbs. I'm not sure of the exact number, since my scale is broke.








55 comments:

Anonymous said...

holy shit

you look stage ready

Jon (DJTheory9 from lyle's forums) said...

dude, your ripped! IF for the win!

Anonymous said...

Excellent physique.

It sure is nice to see someone who talks it like he walks it.

Too many "experts" out there talking big without anything to show for it.

maxreps said...

the perfect body imo

Frank said...

Goddamn! And all the more impressive considering your FFB status (Former Fat Boy). This is what I aspire to achieve some day. Hell, I'll settle for half!

Anonymous said...

jesus christ dude. serious question.

are you lean enough to enter a natty bb contest anytime you want? and you perfect / function normally at such a low bf? shit

Geoff said...

you suck. I'm gonna go eat some donuts and cry to myself like a fat girl.


gdam, just use those pics for your book and inside write: IF, 'nuff said.

Anonymous said...

what in the hell...damn aint it winter in your country now...and you telllin me you walk around like that...well ima just go ahead and shoot myself then...kthanxbai!

Tan Yew Wei said...
This comment has been removed by the author.
Tan Yew Wei said...

Good to see that you're still ripped.

You need to give us the secrets of your lats damit. Despite your weight being around the same as last time, the lats and v-taper look much more pronounced. Delts too I think, but whatever.

Mind me asking when part 2 of high frequency training is coming? =)

Fitto13 said...

with direct tri + back hypertrophy work
(depending on legs)
you could be VERY competitive on stage...

what's even more impressive is that bb'ing is NOT what you train for, the typical bullshit diet is NOT what you adhere to, and you have strength, size, conditioning down pact!

inspriation at its finest Martin.

fitto13 said...

^edit: meant chest not back, or maybe that's even this lighting.

compared to your 'main page' picture - your chest looks great!

hell, this is being ridiculously nitpicky anyway...stuff trying to pick out a 'weakpoint' - phenomenal job.

hardwork + IF

**oh, and to the above poster, Martin said he wanted to try the high freqeuncy routine out first, get the details down and elborate sometime around december**

Anonymous said...

he used to train for a one arm chin + he posted a bunch of chiining info on BR...might explain teh crazy lats? anyway,, awesome physique BRO

Anonymous said...

Inspiring to say the least.

What is your waist at? Like 30 inches?

Raidho said...

Hi Martin, congrats on the excellent results! Now I'm even more convinced that IF works! I've been living the IF-style for about a year now and really enjoy it, but I'm now trying out a different macronutrient-compositionon ratio 30/40/30 in carbs/protein/fat. Reason for this is that I went through a metabolic typing test, (The Metabolic typing diet by William Wolcott, maybe you have heard about him?) and it says that I'm a typical Protein-type. So a more paleo/zoneish diet, could that work well with IF do you think, or is the carbs to low/fat to high? Good luck in the future man, IF for the win!

elfsberg said...

This is inspiration.

Obama sez' I can, too!

T_Platz said...

upper body is spectacular! utterly impeccable! ok, but what are you standing on? tree trunks or noodles?

Sterling Purdy said...

I do think everyone would really appreciate to know exactly what you do as far and workout and nutrition. A post on a typical week would be extremely helpful Wow!

We all know it takes incredible discipline, hard work, and consistency...so congrats!

Martin Berkhan said...

Thanks all.

'and you perfect / function normally at such a low bf?'

Yup. I feel great. Never get sick, no energy/libido issues, no abnormal appetite/cravings.

I think it might have to do with gradually leaning out, as opposed to the approach most people take. I was in no rush and dropped down gradually. Transfering from diet to maintenance wasn't a big issue, and there was no rebound of any sort. When taking a more dynamic approach in the past I would feel much worse and be much more prone to screwing up after reaching my goal (i.e bingeing and putting fat back on).

Martin Berkhan said...

Tam,

'You need to give us the secrets of your lats damit.'

Chins.

Fitto,

'with direct tri + back hypertrophy work
(depending on legs)
you could be VERY competitive on stage... '

Triceps and hams are weak points. I'll see about competing once they are taken care of.

'^edit: meant chest not back, or maybe that's even this lighting.'

I think it's the angle, position etc. Not great at posing. Chest is actually quite decent.

Martin Berkhan said...

'What is your waist at? Like 30 inches?'

Never bothered to keep track of measurements. They simply aren't relevant for anything, i.e as tracking points (at least at lower bf%).

Raidho,

'So a more paleo/zoneish diet, could that work well with IF do you think, or is the carbs to low/fat to high?'

I'm sure it could work. It's just not how I do it. I don't really care or bother to comment on what others recommend. I let them do as they please.

Martin Berkhan said...

'upper body is spectacular! utterly impeccable! ok, but what are you standing on? tree trunks or noodles?'

Thanks. I'll try to take a few more pics in the close future, and this time include some leg shots. But as far as I can see, quads are ok, hams are weak and calves are good.

' do think everyone would really appreciate to know exactly what you do as far and workout and nutrition. A post on a typical week would be extremely helpful Wow! '

Thanks, but I don't think knowing the details of my diet would be very helpful at all. It loses meaning without context. Context takes time to explain. All that stuff is for the book.

Anonymous said...

Martin, what is your height?

Do you think you can gain more muscle, or do you think you are at the genetic limit for your height?

Martin Berkhan said...

6'1 or 186 cm.

According to my own formula (see the post called What's My Genetic Muscular Potential) I'm pretty much there already.

But that doesn't stop me from trying, nor does it limit my thinking. Just like the set point theory never limited me from trying to maintain 5-6% body fat. I've done that just fine, it just took some trial and error. So, let's see.

Anonymous said...

"But that doesn't stop me from trying, nor does it limit my thinking. Just like the set point theory never limited me from trying to maintain 5-6% body fat. I've done that just fine, it just took some trial and error. So, let's see."

Thanks for the response. I find that inspiring and that helps keep me motivated :)

LayzieBone085 said...

Outsanding work Martin, Back looks incredible, and absolutely ripped mate.

Anonymous said...

Nice to see someone fairly educated with the physique to match and not just another armchair expert.

Skyler said...

Not a total aside to your stunning pics, but you had mentioned previously working on a one arm chinup. Did you ever achieve that goal?

Best,
Skyler

Chris said...

Awesome.

I think that no matter how many great technical posts you make Martin, a picture (or several) speaks a thousand words, and I for one would appreciate the odd photo from time to time. Amazed nobody mentioned your biceps specifically, they're spectacular.

Anonymous said...

Martin,
I’ve been following your blog for a while now and I’m completely blown away by your results. You look insane and I mean that in a good way! What and amazing job you’ve done! My question to you is what would you recommend a person with horrible genetics do in order to lower there body fat and possibly build up some muscle. I know that you have probably heard this a thousand times before but the truth is that I have terrible genetics and I don’t put muscle on very easily. I’m 6 1’ and I’m skinny fat. Hell, Ive benn skinny fat since birth lol. I give off a lean appearance but I have a high body fat percentage around 17% to be exact. The fact of the matter is that I burn out during exercise very easily and I was wondering if there was something that you could recommend because I’m pretty much stumped at this point.
I know that there are many variables to consider but I was just wondering if you could point me in the right direction because to say I’m frustrated is an understatement.
All the best!
~R~

VegardGoogleGroups said...

Amen for the pics!

Martin - do you work from home?

mike said...

To Anon with bad genetics.

Im not martin but i will tell why you dont pack muscle.
First if you were a pure ectomorph?
You weren't have any fat at all, so thats mean that you have the genetics of the average joe.

Now i will tell you why you dont pack muscle.
DONT EATING ENOUGH.
Yeah you will say that you really eat enough but in reality thats not true at all, you OVERESTIMATE YOUR FOOD INTAKE or you move to much daily.
I had seen that 99% of the time, because real ECTOMORPH are like the 0,1%, just like pure Mesomorph, so first you must learn about nutrition, Weight with a scale (NOT MEASURE) ALL FOOD, READ THE LABELS.
Dont Overtrain, thats pretty common too, people who goes to the gym and do Hours and hours of cardio or go to the gym all days to workouts, without giving the muscle time to rest.
If you want to gain muscle, go maximum 3 times PER WEEK! with low reps, maximum 10 reps with a typical routine A-B-A or one day upper body and the other low body.
you must understand that you have to give to your body a reason to grown up so if you do 300 reps, you body will just burn glycogen but nothing more
Sleep Quality, not Quantity, if you sleep 10 hours but feel with low energy, then you sleep were bad
So to end this.
EAT ENOUGH
WEIGHT YOUR FOOD
KNOW YOUR REAL MAINTENANCE CALORIES
DONT OVERTRAIN
SLEEP FINE
LEARN ABOUT NUTRITION

Anonymous said...

Thanks a ton Mike!! You have no idea how much that helped!
All the best!

Martin Berkhan said...

Skyler,

'Not a total aside to your stunning pics, but you had mentioned previously working on a one arm chinup. Did you ever achieve that goal?'

No, but I came pretty close. I was 175-180 lbs or so back then. Still a bit on the heavy side, relatively speaking. Seems to get exceedingly harder once you pass 165 lbs.

Chris,

'I think that no matter how many great technical posts you make Martin, a picture (or several) speaks a thousand words, and I for one would appreciate the odd photo from time to time. '

Thanks. I'll be more consistent with pics in the future. It's just that I stay looking pretty much the same all the time.

Vegard,

'Martin - do you work from home?'

Yes, mostly.

Anon,

Mike gave you some good advice.

Anonymous said...

dayummmm great upper body dude...and fuck it imma say it...you're a handsome bastard too (no homo)

Anonymous said...

Very impressive!
May I ask how your strength is these days? Best lifts in benchpress, Squat and deadlifts? How many chins and dips? Just curious =)

Chris said...

Fantastic pics Martin. As others have said, it is refreshing to see someone who has the body to back up their internet presence....

Tim said...

Martin,

You said you maintain this year round pretty much. Do stick on your typical recomp plan (Hypercaloric on lifting days, hypo on off/cardio days)?

Also in previous posts you state how you do low frequency training (or at least you have done it for alot of your gains). How would you work a recomp plan on a schedule like that? It seems like 3 workouts every 10 days or so doesn't give you many days of overfeeding.

Finally, how much does volume or frequency need to be reduced when doing a recomp in comparison with a full bulk? And does IF change the rules for either a recomp or full bulk in terms of calories/protein/recovery? I know it seems to greatly enhance the results of a recomp (at least for me so far), but I wasn't sure.

Overall awesome pics though, and maintaining that low BF% year round without any complications is simply extraordinary and really makes a case for IF. Good work man.

Martin Berkhan said...

'Very impressive!
May I ask how your strength is these days? '

Thanks, but I'd rather wait until I have the lifts on video. I have no respect for unverifiable internet lifts. Besides, I'm still working with submaximal weights per the high frequency experiment. Won't be time for PRs in another two months if the periodization goes as planned.

Martin Berkhan said...

Chris,

'Fantastic pics Martin. As others have said, it is refreshing to see someone who has the body to back up their internet presence....'

Thanks, man. Appreciate the comment. Btw, keep up the great work you're doing with your blog. It's getting better and better.

Tim,

'Do stick on your typical recomp plan (Hypercaloric on lifting days, hypo on off/cardio days)?'

Don't have any cardio days and do a lot more by instinct these days. My diet is far from rigid. I don't plot out x grams of y macronutrient to consume on z days, but have a general strategy depending on requirements (i.e workout days are higher carb, but not necessarily high carb, rest days are lower carb etc). It's a lifestyle approach these days.

As for your other questions, I'll leave that for some other time. It's not something I can summarize in a few lines here. Thanks for the comment though.

Dr C said...

http://www.sr.se/cgi-bin/p1/program/artikel.asp?ProgramID=406&Nyheter=1&artikel=3197867

http://www.scienceblog.com/cms/moderate-amounts-protein-meal-found-best-building-muscle-26623.html

Hi Martin,
I must say I'm a big fan of your work but I'd like to have your opinion on this.
/ C

Anonymous said...

Stunning physique! Keep up the great work! LEANGAINS STYLE IF ROCKS!

Stefan said...

Great physique! Something for me to work to for sure.

I was interested in your comment about you following a lifestyle approach.. do you think that this style of diet can be used for bulking/leaning out? It obviously works well for recomp/maintenance from your results

mike said...

Stefan, if you can eat big, then definitely will work for bulking
If you cant eat big meals, then i highly dont recommend I.F

Tim said...

Dr. C,

I'm obviously not Martin but I'll still give my two cents.

This article has a few flaws as far as extrapolating to a different context situation. By that I mean that the volunteers were probably eating multiple meals in a day, so this study can't be applied to IF. See there are protein receptors on the muscle much like insulin receptors. In this study, its basically showing that after 30g of protein, the receptors had been stimulated enough to stop responding, almost like "protein-receptor insensitivity" if you will. With an IF plan, the protein-receptors because sensitized during the day when no exogenous amino acids are activating them. Then when you eat during the feeding window, the muscle responds greater to the protein, until enough stimulation causes that insensitivity. So the net effect is the same.

Another consideration is that the study fed them only lean beef. We know that combining carbs with protein can be more anabolic and might therefore raise the threshold. Again, with IF, all calories are consumed in a dense window, so protein utilization might be further raised.

Hope that helped. If you want more information I'd refer you to Lyle McDonald's article, although I believe he doesn't extrapolate to explain the success with IF (he still recommends 6 meals in the article i think). Here's the link:

http://www.bodyrecomposition.com/muscle-gain/meal-frequency-and-mass-gains.html

Hope that helped!

Anonymous said...

impressive work, how did you manage to get your chin-up to bw+100lbs?

Anonymous said...

You should start modeling again. No, you know what, you should go to an art University and be a life drawing model. I'm an art student and have lots of fun with ripped dudes.

Martin M said...

Amazing. Where do I get those pills? Joke!

Anonymous said...

Could we do with fewer pictures of you. You write some interesting stuff, but your pictures look grotesque. Emaciated is what I see, not muscular. The balance is off.

Anonymous said...

Whatchu talkin bout Willis?? He looks great.

Anonymous said...

Hey Martin, like I told you - enough already. You're making us all look bad :)

-Alan Aragon

Dan said...

Question, When I am close to maintenance levels where I have my body fat where I want it and just want to put on more muscle... Do I stick with the same 16/8 and 3 meals and just eat as many calories I need from that? Do I count calories to ensure I am getting enough or more for growth or do I just eat as feel I need and let the rest take care of it's self?

Great stuff, can't wait for the book!

Martin Berkhan said...

Dan,

this question is not quick & easily answered here, but I always recommend cycling calories - regardless of your goals (fat loss, muscle gain, maintenance etc).

Fredrik Gyllensten said...

Martin; You should shange your profile pic (upper right) to one of these pictures.. They look better, and the lighting is much better then your profile pic.

Martin Berkhan said...

You're not the first one to tell me that, so I went ahead and did it. Better?




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