Dwitt13

So here is me in Belgum a couple summers ago tipping the scales at about 6'2, 230 (I was bigger than this at one point, weighing in at 240). The second pic is me this morning at 178. Unsure of my new bf% but I think I'm looking a lot better. Currently: on keto, doing calisthenics 5 days a week, no longer smoking or drinking (well I do have a 1-2 beers a month). Future plans: new year bulk. I want to gain upper body muscle. I think I will go to weights for this. I don't plan on bulking too much but my upper body is really lagging behind. I also want to increase my pullups which I can't seem to get past sets of 8. If anyone can estimate a bf% I'd appreciate it. Im going to guess around 15% but unsure. Keep up the good work everyone!!! Edit: I can't figure out how to add the pics but they're coming!! Edit: got it! https://imgur.com/a/VmIeR

So if that routine looks fairly decent, how many days a week should I be doing that? Should I do the same workout every time? I also have a 20lb weight vest that I can adjust by the pound. Could some in handy, but Im honestly mostly interested in using just my body as a weight. Anyone have any input on the diet? I forgot to mention I usually eat half an avacado in each of those salads. Thanks for all the info and advice folks!

Thanks for the help - and the positive response, I honestly really appreciate it. I am 100% sure of the volume on those pull ups. I was generally doing a 5 sets of 8 every half hour or hour and then 3 sets of 6. I more or less was waking up and beofre work doing 4 sets of 8, along with 4 sets of 20 diamond pushups, then finishing everything else off at work when I get a second. I work at a jail and we have a little workout room with a power rack, so its really easy to sneak in when I get a short break and rip out pull ups and dips. I guess I should maybe back off the volume a bit though by the sounds of it - although it is a great cathartic release. I guess maybe I should just stick to three sets of 6 per day for now? I will add the rows, and try out the handstands. Still freaks me out a bit though - maybe Ill try the pikes first. As for the pistols I'll start to include them regularly for sure. Thinking something like: Diamond pushups x20 Parallel Bar dips x12 Parallel Bar rows x8 Bench pistols x10 (5 per side) Pullups x6 Glute raises/bridge x10 Plank :30 Maybe 3 sets of each in a superset-ish fashion?

Also, how often should I be doing a workout like this?

I will try the slower reps for sure, thanks. I've been working to slow down my reps lately, as I used to just hammer them out at top speed - although I was always sure to use full ROM. Any advice for a time? I see 2:1:1 a lot, but Im not really sure how all that works. Yes, for sure I am interested in learning some new back/pull exercises. The Lebert bars would be perfect for rows too. As far as lower body, I have also been toying with pistols, but am only really at the "bench" pistol stage (lower onto a bench and come up), although i can do quite a few. I dont really have a place around to practice assisted pistols, so kind of unsure how to progress. I also do a lot of uphill hiking, and occasionally jog the inclines. I also play hockey regularly. My legs are fairly strong too, because when I was losing all the weight I focused a lot on squats and straight leg dead - I had gotten some (probably questionable) advice that the bigger muscle groups burnt more calories and also helped naturally boost testosterone. My squats sets (at their best) were 3 sets of 225x20. I will try the handstand pushups, I have always loved the idea of it, and I think my strength is probably there, but I am kinda scared of them.

Hi Folks, So, here is some background on me: Im 28, 6'1, 180-185 lbs. In recent years Ive lost about 60 lbs, and started working out. Originally I ran to get down to about 210, and then lifted weights to get to where I am at now. I am REALLY interested in bodyweight training, and basically getting strong without the use of weights, not necessarily the fancy flips and stuff. I currently have, at my disposal, a door frame pull up bar and Lebert equalizer (portable parallel bars). Ive also started taking Brazilian jiu jitsu and muay thai classes 2-3 nights a week. I am starting to really feel fit, but have hit a major wall. I seem to really be topping out at 5:30 minute mile, 30-40 diamond pushups, 20-ish dips, but only 8 pull ups! I was actually doing sets of 8 pull ups a while back, but I've regressed to sets of 5-6 and a max of 8 (sometimes I even have to lift my legs on the last couple pull ups). I would REALLY like to improve my pull ups to get to about 12. I try to eat keto and a days worth of meals look like this: Breakfast coffee with 1 tbsp coconut oil 2 egg omelette cooked in loads of butter Lunch 2-3 cups spinach olive oil/ranch dressing/sriracha/vinegar dressing some kind of meat (bacon, chicken, fish, beef, etc) Supper Usually same as lunch, usually more meat Snacks Sometimes I eat a handful of almonds, or a tin of sardines I always drink 2-3L of water each day My current workouts have been very unstructured, and basically have been doing, in random sets during the day: 50-60 pullups 60-80 pushups 20-40 dips Im looking to organize and sort out a PROPER workout plan with the equipment I have at my disposal - I know its not much. I really want to work getting my pull ups where I want them to be (sets of 10-12). I also like keto, but Im not sure if Im doing it right... THANKS EVERYONE! Dan