tvnsks

Thanks for the pic and workout routine. First of all your a lean guy and I know you think you gained fat which maybe you did some but your not fat yet by any means so dont stress about that part really. You do need to build muscle everywhere but I would put the focus on your back, shoulders, trap areas with your chest and abs next. The arms will be worked with all those exercises neways so I wouldnt stress about building or defining them out just yet( especially bis).

Proportion wise your arms are good right now and until the rest of your body out grows them I dont see the need to spend specific time on them that could be better spent on your core muscles that I mentioned above.

How long do you spend in the gym? I used to spend 2-3 hours hitting a lot of different exercises and working numerous body parts but didnt realize this wasnt helping in building muscle until I shortened it up a lot. Sometimes I feel like my muscles arn't spent enough from just an hour but thats my fault for not pushing myself more or taking too long of breaks so focus is key to getting a nice power hour work out. Studies show that after an hour your basically preventing your muscles from developing more fully because protein synthesis (I think) is already occuring, all i know is that the principle is true.

Take that Post workout shake (mix with banana) with you to the gym preferbly so you can slam it right after and no efficiency is lost (yea i might be preaching to the choir sorry)

I might have to come back to finish my message and points just letting you know
ahead of time

You ever do dead lifts? I dont know if its alright with your tendon but if it is then you need to start doing these

I've done your routine with chest and tris on the same day and back and bi's but I had better results when I switched to chest, bis one day and shoulder tris another. The reason I believe is because after I got done with my chest routine my tris were already partly fried and I couldnt blast them as much as I could if I started fresh. Tris are a muscle that needs to be blasted with low rep/heavy weight sets for things like close grip bench, skull crushers, tricep extension etc also muscle building sets 6-12 to burn sets which is 25 reps for things like dips, tricep extension, seated dips with weight or bodyweight, etc.

You might not looked as pumped as when you did chest and tris but my strength gain and size would build up more consistently when I did this within the weeks.

I gotta go but my words of wisdom will continue lol. I believe I can point you in a good direction though

5'10 and 143? Dude theres no way your fat being that light for your height. Genetics do play a factor is someones build and muscle development but I dont think anyone cant put on muscle just gotta do the right formula, which every person is different. Your calories seem right IMO. Whats your lifting routine? You do cardio? Also if you post pics of your body I can give you more accurate advice on what you need to do

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O and running distance works out your abs especially if your busting your a** and I would do ab workouts too at the gym but not as much as I do now or as consistent I should say. I've changed from doing distance to more HIIT stuff like hill sprints, wrestling, stuff like that. I do a slower 3-4 mile run on sunday for just mobility and to check out the ladies at the park

Hey dude. At the time of those pics, which are 4 months old probably, I was running distance 3,5, 10 mile runs and lifting weights, higher rep schemes though probably around 10-20 range. I didnt realize but I was not eating enough and felt burned out on my runs and espeically when I would lift. I lost it and kind of started stuffing my face for a while because I was too hard on myself and my diet and those pics were taken right at that time. It was weird because as soon as I started stuffing myself I could see my muscles and everything looked a lot fuller and better and then the light bulb went on, I wasnt eating enough. I had more energy and fuel to lift and I just felt stronger and healthier. So neways thats my little story of a lesson learned =) I dont know what my body fat percentage was but probably not too high as I had been running distance and stuff. I'm going to post new pics in the coming month or so because i've put on lean muscle since those old ones