before pictures (help needed to succeed!)

[Hephaestion]

Hi there,
I am about 167 lbs (76kgs) and I am 182 cms tall. I am 31 y/o.
Started training about a year ago and have been working hard at the gym to achieve some results. Below are some pictures of me 9 months into training. I had my body fat measured at the gym more or less about the time I took the pictures below, and it was around 12%. I managed to drop from 19% body fat to 12%. In that period my weight stayed pretty much the same-167 lbs (76kgs) (give or take 1 lb).

However, i am still not seeing much in the way of muscle definition/bulking up... I am starting to wonder I just don't have the right genes??

I am splitting my weights training as follows:
Mondays - Chest and Back (1 hour training with combination of free weights and machines)
Tuesday - 45 min. spinning class
Wednesday - Legs and abs (1 hour training with combination of free weights and machines)
Tursday or Friday - 45 min. spinning class



Couple of questions re: what I should do -

1) should I keep cutting (given that I am currently 12% body fat? (but look like the below pictures?). If so, is a 2000 calory a day with about 160 grams of protein comsumption what I should follow?? I am not entirely

2) Do any of you think I should bulk up and then once I have built some serious muscle, I can then cut to work on definition? If so, what kind of nutrition should I be doing?

Could any of you guys help me out??

Thanks in advance for your support.

H

[Hannainnc]

I think i just threw up in my mouth a little...next time crop the picture a little higher for us, eh?

[Gill]

You totally beat me to it, Hanna. Haha, give me a few minutes to recover and I'll repost.

EDIT: Jokes aside, we'll start with the basics. You won't be bulking while you're cutting. As for definition, I can already see your musculature beginning to show from the first picture... problem is, there isn't much muscaluture to show. With that said, we need to know more about your weight routine. I can tell just by looking that you aren't doing enough and I'm an amateur around here. Exactly what exercises are you doing on the two days you lift?

Honestly, I'd cut for another month to try to shave back the love-handles, which, from all that we can see (which is too much!), is the only really chubby area remaining. A profile picture would of really helped because it looks like you may have some pec and lower belly fat left over as well. Try to stay around 1800 calories at a 40/40/20 split. It has worked really well for me.

Post up a better picture of your routine and diet when you get a chance.

[RyanLRams]

I'm calling bs to your 12% bodyfat. I think you should get a second opinion.

[fitme]

Originally Posted by Hannainnc

I think i just threw up in my mouth a little...next time crop the picture a little higher for us, eh?

eh? you sound Canadian? LOL I was thinking the same thing. Holy crap.

[RJSMuscle]

put some cloths on......yikes and bulk up before worrying about cutting.

You got nothing to cut dude


And what's wrong with being Canadian....Eh ?

[lee thompson]

9 months of training? post your routine mate,sorry but you havent got much.

[BiggerGuns=LongerDrives]

Originally Posted by RyanLRams

I'm calling bs to your 12% bodyfat. I think you should get a second opinion.

Granted everyone is different, but on average for 12% bodyfat, the abs begin to peak out, no flab at all.......I dont see that here at all.

Not to rain on your parade, but I'd estimate that your at least 18-20% bodyfat, easily.

[czymex]

Originally Posted by Hannainnc

I think i just threw up in my mouth a little...next time crop the picture a little higher for us, eh?

+1

But really bro, if that is after 9 months, I don't think much is going on in the workout dept. Post you work out.

[mitchcumstein]

Whyd you take the pic down? lol


I agree, youre nowhere close to 12%. More like 20% id say with not much lean mass at all. Try putting on some muscle first and worry about cutting later.