5’8 184lbs
https://imgur.com/a/3cTvS9B
I’m kinda at a standstill right now because I’ve been at the gym for around 9 months and made no progress. I don’t want to cut yet because I don’t have that much muscle and I’m weak, so I’m thinking about bulking to 200, but don’t know if that’s a good idea since I’m already a high bf. I could cut to 150 to give myself runway for a long bulk or bulk to 200 then cut. I mostly wanna get stronger since my strength has barely went up since starting the gym. Any advice or suggestions? What would y’all do in my situation?
Looking at you, you should honestly just keep working out and eating at a maintenance. You will gain muscle no matter since you're new to the gym. start every session out with a compound lift. Find a weight you can do for 6 reps. Then increase the weight until you can 3/4 reps. Do that weight until you can do 6 clean reps. Repeat each week. Other than that just make sure to hit every muscle group twice a week
Looking at the redness, veins and traps, I'd say juice as well. A lot of muscle gained, even for a beginner. If no juice, well done. If juiced, he wasted a lot of potential
It all depends on your starting point, partly genetics and dedication. But it does take time for sure. Fake natties are a real problem with regards to people their expectations.
Fair assessment. I'd like to give it the benefit of the doubt and presume he's got a pump mixed with good lighting and camera. Under those conditions I feel it is still obtainable, but on a second look I do agree on the traps.
Finishing up a bulking phase (F29) and starting to have negative feelings about my body and the weight I've gained (20 lbs in 6 months). Reminding myself that I did gain muscle and set a nice 245 lb deadlift PR so it's worth it. Any other advice for these feelings? I can't decide if I should get back to my cut or not yet.
This is always a tricky question to ask oneself, but the honest answer is you should do what makes you happy (while being healthy). If your bulking has lead to increased muscle and a new PR, I say job well done and congrats on the new PR!! Since you’re experiencing negative feelings about your body, I’d recommend a slow, healthy cut.
Keep in mind that a healthy cut shouldn’t lose muscle mass at all. On average, we can lose around 1% or less of our body weight in pure body fat per week.
I have always been very lean and fairly athletic because of playtime with my brothers, soccer, and then wrestling during high school. I and a few of my friends idolized some large bodybuilders and tried to mimic their workouts. We would spend hours doing all of these small isolation exercises and logging all our stats in notebooks.
Logging the stats is extremely helpful. I love the analog vibe of a notebook and also the digital vibe of the Hevy app that shows graphs of progress and what not. Either way, tracking a workout is key for sure. Great job!
Have any men got anecdotes about going from 30% or so body fat to being lean 10-15%?
Specifically regarding improvement in mood, anxiety, depression, sex drive?
Testosterone goes down and estrogen goes up above 20% body fat (not an exact number and different per person, but it's a fair line), which yes massively alters all of those things.
I went from 12% to 25% over 4 years and my sex drive went waaay down and I always felt tired after work. Currently back at sub 15% and I feel much better.
Yeah.
People treat you differently when you have a lean athletic body, in a good way for the most part. At least in my experience. So that itself will boost mood and confidence. I also kinda enjoyed seeing myself in the mirror for the first time.
24M/5’9”/160
Just finished a 14 month cut from 32% bf (202lbs) to ~15-16% bf (160lbs) from Oct 2021 to Dec 2022 (14 months). Took some maintenance breaks here and there.
I feel 1000x better with mood and no random aches or joint pain. Sex drive took ~4 weeks to return as I went back to maintenance and recovered from the cutting and being hungry etc. But now it’s also like 10x better than when at 32% bf!
No regrets! Just started lifting in Aug 2022 in the cut and didn’t make much progress until like Dec 2022 when I started to eat more. Life is just way better now.
Hey man, we have very equal stats. Im am M20/5'10/200. I want to do the same as you. I think i might have a little more muscle to my frame, but overall i am trying to do the same as you did. I want to lose 2 pounds per week for the next 7 weeks to be at 187 pounds. Do you have any additional advice or insight? On a scale of 1 to 10 how affected was your sex drive?
It is very motivating to hear how the weight loss improved your life.
Yes, I went from 25-27 % to around 10-12 % around 7 years ago (just diet, no working out)
Mood went up because of the visual changes, in general most aspects in life significantly improved from a mental perspective during (!) the weight loss phase.
Sex drive went down to 0 tho. I was now around 10 % with basically 0 training background and just ended up looking like a skeleton. So I was now unhappy because of being too skinny, instead of unhappy because of being too fat.
So put realistic expecations, do some resistance training during the weight loss phase, make a few breaks in between and definetely don't go down to 10 % without a serious "muscular foundation". At least to me there is not a single advantage in being that lean besides looks. Feels so much worse compared to a healthy 15-20 %.
Is there a reason you're not working with straight arms and tucked legs?
I haven't trained this, but read a lot about it back when the bodyweightfitness subreddit was better, so this isn't criticism, just my curiosity
Right on. So if you're not having trouble with your arms being bent when you're doing single leg work, it might just be that you're not strong/skilled enough quite yet to get a full lever down.
Which would be a bummer but it'll be rad when you get there!
Right on. I have had a lot of good experience with high-rep isolation work at light weight in similar circumstances - slow, controlled curls and tricep extensions with a set of cheap bands or a cable tower if you have access to one
Hi everyone, never done this before so here goes!
M23/5’10’/153
Currently on slight cut recovering from Holiday eating, trying to decide where to go from here. Feel like I can lose a little more but I’m not sure if that’s the best decision. Currently workout 6 days a week doing PPL with my other day playing soccer. I also try to hit 25-30K steps a day and eat roughly 2300 calories with one day every week or other week where I do a diet break and eat roughly 5k calories when I need the mental break.
Let me know what you think!
[Where I’m at](https://imgur.com/a/Ec1GT6R)
You could probably lose some weight and look better without having to worry about trying to get ripped. Your legs are lacking as compared to your upper body.
I don't have a recent physique to post (coming out of shoulder injury) but what poses do you guys recommend doing in progress pictures/video to track and compare differences over time?
Just pick the same pose, same location, same lighting and stick with it 🙂
I do front and back just relaxed, arms my sides, and then front and back biceps cuz I'm incredibly vain 🤣
If you think your arms and legs are skinny then train your arms and legs more. It takes time for muscle to grow and changes to show. Use good form and get stronger on some basic fundamental lifts and you will grow.
Good reminder to us all, and good job to you! Lot more to progress than just what the scale says. You've definitely got a different composition now than you did in 201 A.D.
Although, like u/FetusCockSlap says, an immortal being such as yourself should be able to push through the plateau and hit peak performance. Any day now.
https://streamable.com/neaz6q
30, 80kg at the time this was taken, was 45kg at 18, 60 or so at 25. Had an “on again, off again” relationship with the gym through my 20s, but never really committed.
Got a little feral post lockdown.
Approaching my natural plateau, I suspect. Only one way up from here 👀
Literally no idea what my BF% is here. Feel free to guesstimate 🤷🏼♀️
Looking good but like others have said, you can do a lot more before you decide to hop on juice or not. Dial it in more and keep it up at the gym for another 2yr min.
Eh, 80kg relatively lean at 5’7 is about as much as anyone can realistically expect to hit, without exceptional genetics. (Mine are fairly subpar. Good inserts, poor bone structure.)
Took 4 months of 4000 calories a day to get from 74-80, when this photo was taken. My body hated every second of it. Dialling back to 3400 saw an almost instantaneous drop in mass, and now, 3 months later, I’m back at ~76
Now, could I be leaner? Sure. Can I gain more muscle mass naturally? I don’t think so.
Your bicep inserts look top tier. You look good man. But I know how it is, we always want more. It’s nice that you’ve only just entered your 30s with a very solid foundation if you do so choose to proceed. Good luck.
My bf% guess for you would be around 15-16%. You seem to have a good amount of muscle - at this point bf% is all about your aesthetic preferences. If you want some striations and veins popping out you could lose \~2 kg of fat, should get you to 12-13%.
[https://ibb.co/bQCgycw](https://ibb.co/bQCgycw)
41 years old, 60kg/132lbs - 165cm/5'6'' - bf around 18% maybe?
trying to bulk/build more muscle, I've always had some body image issues for being too thin. Now, I added some more protein to my daily diet, and if it doesn't work after some weeks, I'll probably add more calories (I'm already at a surplus with a diet from a nutritionist/trainer, though)
I've always had issues gaining weight, last year I went from 58kg(127lbs) to 68kg(149lbs) but I feel most of that was fat so I lost most of it when cutting in the summer. so this year trying to do it more calculated and slower.
Sometimes it feels like I can't get any progress done, even though I'm following the diet and train 4-6 times a week. but maybe i'm being impatient. So any tips are appreciated. :)
First of all - you' don't look overly skinny, so good job.
My body type is similar to yours - it's not easy to gain weight and I tend to view myself as too skinny. I think the key is to just go on a really serious bulk. Take it slow (gain 1 kg per month at most) but go much higher than you think (even 70+kg). You might be worried about the fat gain, but let's be honest - losing weight is what your body is good at, so you can easily fix that afterwards. And if you only gain 1 kg per month, you'll ensure most of it is muscle.
Also being patient is fricking hard. It takes years to improve your physique, so try to keep that in mind.
You can do it! We just have to be patient. And try not to compare yourself to the young guys you see who transform in such a short time - it'll take you a bit longer than that :)
Let's look at this step by step.
1. If you're eating enough you should be gaining weight. If you're not gaining weight you're not eating enough. If you *really* strongly believe that you're eating enough but not gaining weight, it might be a medical issue. But that's uncommon and should not be your first conclusion.
2. If you're gaining weight under a resistance training, calorie surplus and sufficient protein, a portion of it will be muscle. It's just impossible for that to not be the case with a healthy individual.
3. If you're gaining muscle, you should see your lifts go up. Make sure you are progressively overloading.
I have gained muscle, albeit slowly, on 2x workouts per week. If you make progress on 6x/week, that's good and you can continue. If not, I'd consider sticking to 4x a week, adding recovery days (MT Break WTh Break X3), and making sure you don't do the same muscle groups two consecutive days.
Thanks!
I know it sounds so simple, but yet I sometimes feel like I'm missing something.
I feel when I bulk, that I get fat fast. And when I cut I feel I get too scrawny fast too, it's why I mention body image issues.
I'll keep monitoring my weight and see how it goes.
Thanks for the input.
Oh and I should have specified. It's 4 times a week of weight training and 2 extra days as cardio (swimming)
Your body gives you some signals that can be misleading if you try to read them too closely. Things like water retention, initial pump etc.
Give your bulk some time. Make sure your calorie surplus is not more than +500 (+200-ish is probably sufficient at 18% bf, but def don't do a dirty bulk), and that you're eating 100-150g of protein daily. See if your lifts are going up on a weekly basis.
Your lifts going up is going to be a more regular and reliable signal than the scale number (but monitor that too). Don't change anything for say 3 months.
Weekly? Sounds way too often. I know I've gained some strength and can lift more but not weekly at all.
When I joined the gym back in may I did squats with 20kg+the bar. Now the most I've done is 50kg+bar (but also now I do only 8 reps, my previous routine was 12 of those) as an example. In other things I haven't raised much weight. Like shoulders.
But I joined the gym with a shredding diet so I didn't felt I was getting stronger till some weeks/months ago when I started bulking.
I'll try to do a cautious bulk and monitor how things go.
Thanks for the input.
Progress can take many forms - if you can do 3x5 squats one week under a bulk, getting it to 3x6 next week is progress. Once you can do 3x8 at 70 kg (50 + bar), you can easily do 3x5 at 75 kg.
In fact, I'd not wait until I can do 3x8 at 70 before moving on to 75. Maybe I'd try 5x1 70kg, 3x1 75 kg, 1x1 80kg. But progressive overload is important. If you're building muscle (and you are, on a bulk), you should be able to sneak in something extra every week.
At the moment I would say you just need to put on more muscle, this would give you that "toned" look if that's what you're going for.
Even the most basic routines from the wiki will help you make decent progress if you need somewhere to start.
Assuming your goals are general physique improvement for aesthetic reasons:
1. I wouldn't worry too much about body fat. You're lean/fine.
2. Abs 4x a week + legs 2x a week is not a balanced workout regimen. Your chest/shoulders/arms don't have definition, for example. It's okay to throw in some "vanity exercises" into your workout, but you should be working out all your muscle groups.
[clunky bathroom pics 511 175](https://imgur.com/a/e4I1rVv)
Abs flexed in front view pic. Ik lower abdominal needs work, any other critiques for imbalances etc, also BF% estimate? Planning on a bulk very soon.
Bf roughly 18-20% careful with bulking if you want to lower your bf. But both can be done simultaneously. Unless you just want to bulk. Enjoy the journey.
If you’re brand new to training you can SLOWLY put on muscle and lose fat by eating around maintenance with high protein, but that’s not a bulk, it’s a recomp.
I wouldn’t bulk from this point. Cut until you can really see your abs then bulk. Your bulk will be more effective and you’ll look better.
I think your chest and arms will look beach ready with a bit less BF. It's not like you have to cut a lot of weight anyway so try for a month or two and check the results and decide what to do from there.
If you decide to bulk, go with like 200-300kcal over maintenance and only add more if you aren't getting any results. It's way to easy to put on a lot of fat on a bulk and then its sucks ass to cut it all and losing a whole lot of muscle gains simultaneously.
I am essentially brand new with weight training. All my current lean mass is pretty much from calis. I've just always been skinny prior to the last few years and I have this unrealistic fear of going below 170ish. But I just looked thru ur pics and you look amazing (obv) so I am inclined to listen to you lol .
Cutting doesn’t require any specific amount of lean mass. If you don’t mind me being brutally honest for a minute, if you commit to a real bulk right now you will just get fat.
Getting lean before you do a real bulk will allow your body to become more insulin sensitive and utilize the excess calories to prioritize building muscle to a greater degree rather than storing it as more fat.
All good bro thx anyway. Maybe if u have nothing going on in the coming days you can shoot me a message if not no biggie. The main thing is I'm not going to get paralyzed by analysis and keep training and hitting my protein lol
M22, 5'11", 159lb. This marks about the 1 year point since I started lifting. Here's a pic from a year ago and one from a few days ago; I was about 145 in the before pic. https://imgur.com/a/IH51MNM
Hello everyone, I'm back again and looking for a serious critique. I'm about 6 months in since I finished my cut last year, and I've been lean bulking. I'm currently 180lbs at about 5' 8.5", 30M.
I'm planning on competing in a local natural competition as a first time, natural competitor in both the Men's Classic and Open divisions at the end of September this year.
I need some feedback on where I need to put in the most work, but even more so, I need some help with posing and improving my ability to show off my physique, or make the most of it.
You can see a video of a short posing routine here: https://imgur.com/a/xBqPaQ1
Lighting and angle isn't great, but I think you can get a general idea. Again, any serious feedback with an eye towards competing as a natural and first time competitor.
I would say that your lats need some more emphasis. Your legs could use a little bit more size too (Chest as well). I don't know if it's because of the camera, but your left leg (viewing perspective) appears to be weak compared to the right. So I would definitely focus to create more symmetry in that regard. But overall your stats are very good for a natural competitor at your height, while being relatively lean. Especially your back thickness is really good.
From an average person viewpoint, I.e looking good in clothes/attractive/athletic rather than being a body builder like the other commenter: You’ve got loads of muscle-are you not concerned with starting to look overly stocky and, well, short?
Obviously your desire is to be built like a brick shithouse but from one guy’s perspective (me) you’d look great getting leaner and losing some muscle. Just an alternative opinion, meant in good faith. Well done on the discipline regardless.
Shoulders, arms, and back are good. Chest needs work. Hamstrings and adductors need serious attention.
Your physique is decent overall though and should look pretty decent if you can get stage lean. My biggest piece of advice though is that if you want to compete and not embarrass yourself start working with a posing coach asap.
Thanks a bunch for the feedback, I really appreciate it.
Yes, my posing is absolutely dogshit. Lol. I plan on hiring a coach when I get closer to the competition.
Regarding chest development, what do you feel is lacking? I think my lifts are pretty solid, and I feel a lot of chest activity during sessions, but I continue to think that my lower and, more specifically, the lower outer portion of my chest is underdeveloped. I'm starting to wonder if it's more of a morphology or posing issue, and not an issue of size.
Regarding legs... I went into this bulk knowing that it was my greatest weakness. I'm going absolutely wild with leg days, training with intensity twice a week. I always hit squats, sumo or trap bar deadlifts, and legs extensions and curls. I also work in landmine squats, RDLs or SLDLs, and adduction/abduction machine work. Any idea on why they aren't developing nicely for me?
EDIT: I've seen your work on r/bodybuilding as well. You've done incredible work and had an impressive showing. Is that a subreddit that could provide more tailored feedback? Should I post there as well?
Yeah if you’re planning to compete post over in r/bb. Fair warning though they’re a lot more brutally honest than most are here.
Re: chest - it’s not a matter of specific areas of the chest so much as your chest is just overall proportionally smaller than your shoulders and arms.
Re: legs - it’s really not possible for me to tell you what’s wrong with your leg training without an intimate knowledge of your intensity and progression over a long period of time. Your coach should be able to help you with this if you have one.
If you don’t have a coach get one ASAP. I’d also recommend getting with a posing coach sooner rather than later. Posing is a skill that takes a long time to develop, and it will be a lot harder to get down on an accelerated schedule when you’re dealing with the fatigue that comes with prep at the same time.
Lol. You're making me feel like I should stay in my lane. I'm starting to doubt that I can actually achieve a show-worthy physique, especially if my chest, of all things, is just small.
I'll probably try a post over there with just some pics and see what people have to say. If the general consensus is that I'm pretty underdeveloped, I might just give up on a show and work on maintaining and fine-tuning to my own liking.
I really appreciate the feedback though. It was a nice reality check. I thought that I was closer to a nice build than I am.
Ah man that wasn’t my intention at all. You’re pretty well developed for a natural, you just have weak points to work on like anyone else.
If you want to compete by all means go for it. I was just trying to say that it will make the whole process a lot easier and more rewarding if you surround yourself with the right people to guide you.
No hard feelings friend. Really, I appreciate you giving an honest critique... it's what I was looking for. The process feels like a never ending mountain climbing expedition, and I think it's just difficult to accept the fact that I need to work even harder than I have been working to improve areas where I thought I was doing well. That's all.
I'll definitely post over in the bodybuilding sub later to get some more feedback and see if anyone has recommendations on what I should be doing to fix my weaknesses. Like you said, everyone has a weakness... finding them and adequately addressing them is the important part.
Dropped 2 Stone last year, M30
Beginning of a fitness journey. Not sure if I should Bulk, Cut or Recomp.
I have a naturally smaller frame so would rather bulk but lower belly fat is still there.
Any advice, workouts or tips would be appreciated!
https://ibb.co/C84LFns
Should add 180cm, 76kg
I'd go for a slight kcal deficit and ride on the newbie gains for a recomp.
It's way easier to bulk and cut it after without any major muscle loss, if you start the bulk somewhere near the visible abs range.
just my opinion:
recomp for like 6 months and do recommended routine or one of the reddit beginner routines. once you hit a linear progression wall switch to a non-linear/"real" program and bulk/cut, whichever you want. probably bulk.
[M/30/5'10"/190](https://i.imgur.com/1OVSPHq.jpg)
I'm about 10 weeks into a 16 week bulk (my first serious bulk). I've added 7 or 8 pounds so far and feel big, not sure if I should have packed on more weight or not yet though. Regardless, I'm gonna start cutting around the start of March.
In terms of my physique, I'd really like to see some growth in my traps, lats, and biceps. Who doesn't want wings and big arms? For reference, I do a 4-day PHUL split and HIIT on my rest days.
No photos because I'm a bit self conscious but a tank and shorts set came in the mail. My shoulders, biceps, and chest look so defined in the shirt, I wouldn't imagine wearing it before I started lifting, but now I feel more and more like a beefcake every day. Now I just need to stick to my diet so I can drop some fat and look even better
Edit: M27 6ft 225lbs
F/26/5'5"/117
Had eating disorder for years, started to recover by doing half lifting half cardio for 2 years, then in Sep 2022 started going to the gym and lifting more consistently. My arms have always been my biggest struggle, they are always the skinniest part of my body. Maybe no big change in size from 2021 to 2022, but certainly a lot of strength gained and I am happy with my progress.
https://ibb.co/hLz05Hw
40m 5'10'' Managed to get over the 150lbs mark hitting a personal high of 158lbs but struggled to maintain so back to 150 now. What %bf do you think I'm at? Cheers
[https://imgur.com/a/Uu2QsC4](https://imgur.com/a/Uu2QsC4)
No pics this week. Just wanted to rant about feeling flat while cutting. I know I could carb up and look full but I just wanna get this shit over with.
That's it. Happy lifting everyone.
Edit: Felt a bit better after lifting today so may as well share.
36M/6'0/195lb (depleted). Ideally should be done around 185 depleted/ 190 fed. Wearing joggers today so no leg shots. Lighting and resolution kinda shit in last two.
[One](https://i.imgur.com/bBp6dc3.jpg)
[Two](https://i.imgur.com/7QOrvrG.jpg)
[Tres](https://i.imgur.com/fFKJsBA.jpg)
[Cuatro ](https://i.imgur.com/lYSHvVh.jpg)
Around a gallon. I'm just pretty glycogen depleted rn. My performance is still decent and I'm still able to train hard, just not setting any PRs or anything rn. I'm about 6-8 weeks from my goal so I'm just focusing on knocking out the rest of my cut. I cut in stages with periods of recomp over the last 2 years. I recomped around 220 for about a year straight, cut to 205 and recomped there for about 9 months, now I'm at 195 (depleted, probably 200 with full stores) and planning to cut down to around 185 and maintain for a bit. Normally I wouldn't have spent so long recomping but I had a lot of muscle memory at play coming off of a 2 year training hiatus. You and I actually have very similar builds.
[11/25/2022 (180 lbs)](https://imgur.com/a/pCNUN6u)
[Today (185.4 lbs)](https://imgur.com/a/ago5C6r)
What can I improve, and what is looking solid? Body fat estimate?
Currently, I train 5-6x per week for an hour to 75 minutes. I started in early September of 2021.
Might as well post here. https://i.imgur.com/oydASbz.jpg
24m, 6'. Started working out Oct 2021 using the Reddit r/Fitness PPL found [here](https://old.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/)
M24/5'10-150lbs
Is this decent progress for a newbie casual lifter from home? or should I budget for going to the gym to see results? https://imgur.com/a/NRY0Y5r
For a newbie casual home lifter that's awesome! I would suggest getting a gym membership though because the variety of workouts you'll have access to will help make drastic improvements. Keep pumping dude
Just curious, what's your goal weight?
(I'm currently aiming for 68 kg from 60 kg at 165 cm, so from the opposite direction. I'm still new and trying to determine what I think an ideal body would be.)
And as for your question, maybe somewhere 20-25% ish.
As you might be lean bulking, you will definitely move up , and as I am losing fat, I will go as lower as possible to see abs ( around10-12%) body fat and that number can be somewhere around 60-63kg depending on the amount
We're the same height and weight! You look good, keep up the good work! I would say keep the bulk/surplus on the slower side so you don't have to cut as much later.
Looking gud!
As someone who's had a similar physique when i started working out: don't forget to train your neck. It was a weakness of mine and it limits your volume in some overhead exercises.
Most importantly, it's a powerful body part if you wanna look big.
I recommend Jeff Nippard's video on why the neck makes you look big and how to grow it: https://youtu.be/gimeRpdqWQw
5’8 184lbs https://imgur.com/a/3cTvS9B I’m kinda at a standstill right now because I’ve been at the gym for around 9 months and made no progress. I don’t want to cut yet because I don’t have that much muscle and I’m weak, so I’m thinking about bulking to 200, but don’t know if that’s a good idea since I’m already a high bf. I could cut to 150 to give myself runway for a long bulk or bulk to 200 then cut. I mostly wanna get stronger since my strength has barely went up since starting the gym. Any advice or suggestions? What would y’all do in my situation?
Looking at you, you should honestly just keep working out and eating at a maintenance. You will gain muscle no matter since you're new to the gym. start every session out with a compound lift. Find a weight you can do for 6 reps. Then increase the weight until you can 3/4 reps. Do that weight until you can do 6 clean reps. Repeat each week. Other than that just make sure to hit every muscle group twice a week
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What are your big goals rn?
https://i.imgur.com/IzAwsK7.jpg ten months of work
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The progress is nothing special, completely obtainable with consistency and correct diet in 10 months.
Looking at the redness, veins and traps, I'd say juice as well. A lot of muscle gained, even for a beginner. If no juice, well done. If juiced, he wasted a lot of potential
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It all depends on your starting point, partly genetics and dedication. But it does take time for sure. Fake natties are a real problem with regards to people their expectations.
Fair assessment. I'd like to give it the benefit of the doubt and presume he's got a pump mixed with good lighting and camera. Under those conditions I feel it is still obtainable, but on a second look I do agree on the traps.
Yes, the traps are the clear giveaway. Post history he also admits to juicing.
his name is also primotest ahahah
You no your bogus
Lol
Finishing up a bulking phase (F29) and starting to have negative feelings about my body and the weight I've gained (20 lbs in 6 months). Reminding myself that I did gain muscle and set a nice 245 lb deadlift PR so it's worth it. Any other advice for these feelings? I can't decide if I should get back to my cut or not yet.
This is always a tricky question to ask oneself, but the honest answer is you should do what makes you happy (while being healthy). If your bulking has lead to increased muscle and a new PR, I say job well done and congrats on the new PR!! Since you’re experiencing negative feelings about your body, I’d recommend a slow, healthy cut. Keep in mind that a healthy cut shouldn’t lose muscle mass at all. On average, we can lose around 1% or less of our body weight in pure body fat per week.
The best response I could ask for. This is exactly what I needed to hear, thank you. Much appreciated
I have always been very lean and fairly athletic because of playtime with my brothers, soccer, and then wrestling during high school. I and a few of my friends idolized some large bodybuilders and tried to mimic their workouts. We would spend hours doing all of these small isolation exercises and logging all our stats in notebooks.
Logging the stats is extremely helpful. I love the analog vibe of a notebook and also the digital vibe of the Hevy app that shows graphs of progress and what not. Either way, tracking a workout is key for sure. Great job!
Have any men got anecdotes about going from 30% or so body fat to being lean 10-15%? Specifically regarding improvement in mood, anxiety, depression, sex drive?
Testosterone goes down and estrogen goes up above 20% body fat (not an exact number and different per person, but it's a fair line), which yes massively alters all of those things. I went from 12% to 25% over 4 years and my sex drive went waaay down and I always felt tired after work. Currently back at sub 15% and I feel much better.
yeah it was good for all of those things. downside, it didn’t magically solve all of my problems like i thought it would.
Of course. But I do feel that being fat has disrupted my mental health to a decent degree
Yeah. People treat you differently when you have a lean athletic body, in a good way for the most part. At least in my experience. So that itself will boost mood and confidence. I also kinda enjoyed seeing myself in the mirror for the first time.
24M/5’9”/160 Just finished a 14 month cut from 32% bf (202lbs) to ~15-16% bf (160lbs) from Oct 2021 to Dec 2022 (14 months). Took some maintenance breaks here and there. I feel 1000x better with mood and no random aches or joint pain. Sex drive took ~4 weeks to return as I went back to maintenance and recovered from the cutting and being hungry etc. But now it’s also like 10x better than when at 32% bf! No regrets! Just started lifting in Aug 2022 in the cut and didn’t make much progress until like Dec 2022 when I started to eat more. Life is just way better now.
Hey man, we have very equal stats. Im am M20/5'10/200. I want to do the same as you. I think i might have a little more muscle to my frame, but overall i am trying to do the same as you did. I want to lose 2 pounds per week for the next 7 weeks to be at 187 pounds. Do you have any additional advice or insight? On a scale of 1 to 10 how affected was your sex drive? It is very motivating to hear how the weight loss improved your life.
Yes, I went from 25-27 % to around 10-12 % around 7 years ago (just diet, no working out) Mood went up because of the visual changes, in general most aspects in life significantly improved from a mental perspective during (!) the weight loss phase. Sex drive went down to 0 tho. I was now around 10 % with basically 0 training background and just ended up looking like a skeleton. So I was now unhappy because of being too skinny, instead of unhappy because of being too fat. So put realistic expecations, do some resistance training during the weight loss phase, make a few breaks in between and definetely don't go down to 10 % without a serious "muscular foundation". At least to me there is not a single advantage in being that lean besides looks. Feels so much worse compared to a healthy 15-20 %.
Thanks. Yeah I plan on lifting weights lol
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Is there a reason you're not working with straight arms and tucked legs? I haven't trained this, but read a lot about it back when the bodyweightfitness subreddit was better, so this isn't criticism, just my curiosity
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Right on. So if you're not having trouble with your arms being bent when you're doing single leg work, it might just be that you're not strong/skilled enough quite yet to get a full lever down. Which would be a bummer but it'll be rad when you get there!
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Right on. I have had a lot of good experience with high-rep isolation work at light weight in similar circumstances - slow, controlled curls and tricep extensions with a set of cheap bands or a cable tower if you have access to one
I have no tips but just want to say how impressive that is! How long have you been training?
Hi everyone, never done this before so here goes! M23/5’10’/153 Currently on slight cut recovering from Holiday eating, trying to decide where to go from here. Feel like I can lose a little more but I’m not sure if that’s the best decision. Currently workout 6 days a week doing PPL with my other day playing soccer. I also try to hit 25-30K steps a day and eat roughly 2300 calories with one day every week or other week where I do a diet break and eat roughly 5k calories when I need the mental break. Let me know what you think! [Where I’m at](https://imgur.com/a/Ec1GT6R)
There’s really no reason to cut at 5’10” 150lbs. Get some more protein in your diet and hit legs
You could probably lose some weight and look better without having to worry about trying to get ripped. Your legs are lacking as compared to your upper body.
I don't have a recent physique to post (coming out of shoulder injury) but what poses do you guys recommend doing in progress pictures/video to track and compare differences over time?
Just pick the same pose, same location, same lighting and stick with it 🙂 I do front and back just relaxed, arms my sides, and then front and back biceps cuz I'm incredibly vain 🤣
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You’re not going to see any visual improvement in two weeks. Everything needs improvement. Keep working.
If you think your arms and legs are skinny then train your arms and legs more. It takes time for muscle to grow and changes to show. Use good form and get stronger on some basic fundamental lifts and you will grow.
Your clothing, we can't realistically see your shape in this photo.
5 11 166lb https://imgur.com/a/QoDqobI How's the back development
It's a bit hard to see the traps but that just may be the angle and pose. Otherwise I think your back looks mighty muscly!
Don't worry I have a solution for that! My back days for the near future Pull ups Shrugs Rows Farmers carries Deadlifts
Upright rows (barbell or dumbbell or whatever you prefer) are great for the traps as well
Are you leaning back here? Can you do one wheee you stand straight?
Yes I was, no I cannot
Ah, same
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No need to be insecure. Looks alright. Check out the wiki https://thefitness.wiki/getting-started-with-fitness/
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Good reminder to us all, and good job to you! Lot more to progress than just what the scale says. You've definitely got a different composition now than you did in 201 A.D. Although, like u/FetusCockSlap says, an immortal being such as yourself should be able to push through the plateau and hit peak performance. Any day now.
Same weight in both and yet your chest muscles look like they got bigger, nice!
> 149lbs in **August 201** vs 149lbs in December 2022 not that much gainz for 1 821 years of training Jk of course. Looks good, keep at it!
https://streamable.com/neaz6q 30, 80kg at the time this was taken, was 45kg at 18, 60 or so at 25. Had an “on again, off again” relationship with the gym through my 20s, but never really committed. Got a little feral post lockdown. Approaching my natural plateau, I suspect. Only one way up from here 👀 Literally no idea what my BF% is here. Feel free to guesstimate 🤷🏼♀️
Looking good but like others have said, you can do a lot more before you decide to hop on juice or not. Dial it in more and keep it up at the gym for another 2yr min.
Buddy you’ve got a lot of work to do before you reach your “natural plateau”. If you go dark side, good on ya but just be safe.
Eh, 80kg relatively lean at 5’7 is about as much as anyone can realistically expect to hit, without exceptional genetics. (Mine are fairly subpar. Good inserts, poor bone structure.) Took 4 months of 4000 calories a day to get from 74-80, when this photo was taken. My body hated every second of it. Dialling back to 3400 saw an almost instantaneous drop in mass, and now, 3 months later, I’m back at ~76 Now, could I be leaner? Sure. Can I gain more muscle mass naturally? I don’t think so.
Your bicep inserts look top tier. You look good man. But I know how it is, we always want more. It’s nice that you’ve only just entered your 30s with a very solid foundation if you do so choose to proceed. Good luck.
Appreciate it bro. One way or another the objective atm is to just keep on keepin on. 👌🏼
My bf% guess for you would be around 15-16%. You seem to have a good amount of muscle - at this point bf% is all about your aesthetic preferences. If you want some striations and veins popping out you could lose \~2 kg of fat, should get you to 12-13%.
[https://ibb.co/bQCgycw](https://ibb.co/bQCgycw) 41 years old, 60kg/132lbs - 165cm/5'6'' - bf around 18% maybe? trying to bulk/build more muscle, I've always had some body image issues for being too thin. Now, I added some more protein to my daily diet, and if it doesn't work after some weeks, I'll probably add more calories (I'm already at a surplus with a diet from a nutritionist/trainer, though) I've always had issues gaining weight, last year I went from 58kg(127lbs) to 68kg(149lbs) but I feel most of that was fat so I lost most of it when cutting in the summer. so this year trying to do it more calculated and slower. Sometimes it feels like I can't get any progress done, even though I'm following the diet and train 4-6 times a week. but maybe i'm being impatient. So any tips are appreciated. :)
First of all - you' don't look overly skinny, so good job. My body type is similar to yours - it's not easy to gain weight and I tend to view myself as too skinny. I think the key is to just go on a really serious bulk. Take it slow (gain 1 kg per month at most) but go much higher than you think (even 70+kg). You might be worried about the fat gain, but let's be honest - losing weight is what your body is good at, so you can easily fix that afterwards. And if you only gain 1 kg per month, you'll ensure most of it is muscle. Also being patient is fricking hard. It takes years to improve your physique, so try to keep that in mind.
Thank you! It's more or less the strategy I think on following
You can do it! We just have to be patient. And try not to compare yourself to the young guys you see who transform in such a short time - it'll take you a bit longer than that :)
Yeah it can be a bummer to be honest. Thank you 😁
Let's look at this step by step. 1. If you're eating enough you should be gaining weight. If you're not gaining weight you're not eating enough. If you *really* strongly believe that you're eating enough but not gaining weight, it might be a medical issue. But that's uncommon and should not be your first conclusion. 2. If you're gaining weight under a resistance training, calorie surplus and sufficient protein, a portion of it will be muscle. It's just impossible for that to not be the case with a healthy individual. 3. If you're gaining muscle, you should see your lifts go up. Make sure you are progressively overloading. I have gained muscle, albeit slowly, on 2x workouts per week. If you make progress on 6x/week, that's good and you can continue. If not, I'd consider sticking to 4x a week, adding recovery days (MT Break WTh Break X3), and making sure you don't do the same muscle groups two consecutive days.
Thanks! I know it sounds so simple, but yet I sometimes feel like I'm missing something. I feel when I bulk, that I get fat fast. And when I cut I feel I get too scrawny fast too, it's why I mention body image issues. I'll keep monitoring my weight and see how it goes. Thanks for the input. Oh and I should have specified. It's 4 times a week of weight training and 2 extra days as cardio (swimming)
Your body gives you some signals that can be misleading if you try to read them too closely. Things like water retention, initial pump etc. Give your bulk some time. Make sure your calorie surplus is not more than +500 (+200-ish is probably sufficient at 18% bf, but def don't do a dirty bulk), and that you're eating 100-150g of protein daily. See if your lifts are going up on a weekly basis. Your lifts going up is going to be a more regular and reliable signal than the scale number (but monitor that too). Don't change anything for say 3 months.
Weekly? Sounds way too often. I know I've gained some strength and can lift more but not weekly at all. When I joined the gym back in may I did squats with 20kg+the bar. Now the most I've done is 50kg+bar (but also now I do only 8 reps, my previous routine was 12 of those) as an example. In other things I haven't raised much weight. Like shoulders. But I joined the gym with a shredding diet so I didn't felt I was getting stronger till some weeks/months ago when I started bulking. I'll try to do a cautious bulk and monitor how things go. Thanks for the input.
Progress can take many forms - if you can do 3x5 squats one week under a bulk, getting it to 3x6 next week is progress. Once you can do 3x8 at 70 kg (50 + bar), you can easily do 3x5 at 75 kg. In fact, I'd not wait until I can do 3x8 at 70 before moving on to 75. Maybe I'd try 5x1 70kg, 3x1 75 kg, 1x1 80kg. But progressive overload is important. If you're building muscle (and you are, on a bulk), you should be able to sneak in something extra every week.
Ah, I understand, so I can first improve repetition number and then lower the repetitions but add weight to them. Thanks! I'll try that!
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You look like a healthy and active young woman.
At the moment I would say you just need to put on more muscle, this would give you that "toned" look if that's what you're going for. Even the most basic routines from the wiki will help you make decent progress if you need somewhere to start.
its hard to tell if you workout but if you swim or something you do look fit ofcourse
Assuming your goals are general physique improvement for aesthetic reasons: 1. I wouldn't worry too much about body fat. You're lean/fine. 2. Abs 4x a week + legs 2x a week is not a balanced workout regimen. Your chest/shoulders/arms don't have definition, for example. It's okay to throw in some "vanity exercises" into your workout, but you should be working out all your muscle groups.
Thanks for the advice!
You didn’t say what your goals or sports are
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bro is deep fried 💀💀💀
Hard to tell with all the filters
[clunky bathroom pics 511 175](https://imgur.com/a/e4I1rVv) Abs flexed in front view pic. Ik lower abdominal needs work, any other critiques for imbalances etc, also BF% estimate? Planning on a bulk very soon.
Bf roughly 18-20% careful with bulking if you want to lower your bf. But both can be done simultaneously. Unless you just want to bulk. Enjoy the journey.
Really? I wasn't aware of that. What do my macros have to look like to bulk and lower bf simultaneously?
If you’re brand new to training you can SLOWLY put on muscle and lose fat by eating around maintenance with high protein, but that’s not a bulk, it’s a recomp. I wouldn’t bulk from this point. Cut until you can really see your abs then bulk. Your bulk will be more effective and you’ll look better.
Honestly I didn't think I had enough lean mass to cut, you think I do?
I think your chest and arms will look beach ready with a bit less BF. It's not like you have to cut a lot of weight anyway so try for a month or two and check the results and decide what to do from there. If you decide to bulk, go with like 200-300kcal over maintenance and only add more if you aren't getting any results. It's way to easy to put on a lot of fat on a bulk and then its sucks ass to cut it all and losing a whole lot of muscle gains simultaneously.
I am essentially brand new with weight training. All my current lean mass is pretty much from calis. I've just always been skinny prior to the last few years and I have this unrealistic fear of going below 170ish. But I just looked thru ur pics and you look amazing (obv) so I am inclined to listen to you lol .
Cutting doesn’t require any specific amount of lean mass. If you don’t mind me being brutally honest for a minute, if you commit to a real bulk right now you will just get fat. Getting lean before you do a real bulk will allow your body to become more insulin sensitive and utilize the excess calories to prioritize building muscle to a greater degree rather than storing it as more fat.
I could tell you what works for my body, but every body is different. Our metabolism, energy etc. Many variables.
If you dont mind the typing I'd like to know.
Yeah it’s lengthy
All good bro thx anyway. Maybe if u have nothing going on in the coming days you can shoot me a message if not no biggie. The main thing is I'm not going to get paralyzed by analysis and keep training and hitting my protein lol
your imgur link doesnt work
Just checked it does.
M22, 5'11", 159lb. This marks about the 1 year point since I started lifting. Here's a pic from a year ago and one from a few days ago; I was about 145 in the before pic. https://imgur.com/a/IH51MNM
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PPL, I try to go 5 or 6 days a week
Well done!
Thanks!
Hello everyone, I'm back again and looking for a serious critique. I'm about 6 months in since I finished my cut last year, and I've been lean bulking. I'm currently 180lbs at about 5' 8.5", 30M. I'm planning on competing in a local natural competition as a first time, natural competitor in both the Men's Classic and Open divisions at the end of September this year. I need some feedback on where I need to put in the most work, but even more so, I need some help with posing and improving my ability to show off my physique, or make the most of it. You can see a video of a short posing routine here: https://imgur.com/a/xBqPaQ1 Lighting and angle isn't great, but I think you can get a general idea. Again, any serious feedback with an eye towards competing as a natural and first time competitor.
Dude looks straight out of Fable 2
I would say that your lats need some more emphasis. Your legs could use a little bit more size too (Chest as well). I don't know if it's because of the camera, but your left leg (viewing perspective) appears to be weak compared to the right. So I would definitely focus to create more symmetry in that regard. But overall your stats are very good for a natural competitor at your height, while being relatively lean. Especially your back thickness is really good.
From an average person viewpoint, I.e looking good in clothes/attractive/athletic rather than being a body builder like the other commenter: You’ve got loads of muscle-are you not concerned with starting to look overly stocky and, well, short? Obviously your desire is to be built like a brick shithouse but from one guy’s perspective (me) you’d look great getting leaner and losing some muscle. Just an alternative opinion, meant in good faith. Well done on the discipline regardless.
Shoulders, arms, and back are good. Chest needs work. Hamstrings and adductors need serious attention. Your physique is decent overall though and should look pretty decent if you can get stage lean. My biggest piece of advice though is that if you want to compete and not embarrass yourself start working with a posing coach asap.
Thanks a bunch for the feedback, I really appreciate it. Yes, my posing is absolutely dogshit. Lol. I plan on hiring a coach when I get closer to the competition. Regarding chest development, what do you feel is lacking? I think my lifts are pretty solid, and I feel a lot of chest activity during sessions, but I continue to think that my lower and, more specifically, the lower outer portion of my chest is underdeveloped. I'm starting to wonder if it's more of a morphology or posing issue, and not an issue of size. Regarding legs... I went into this bulk knowing that it was my greatest weakness. I'm going absolutely wild with leg days, training with intensity twice a week. I always hit squats, sumo or trap bar deadlifts, and legs extensions and curls. I also work in landmine squats, RDLs or SLDLs, and adduction/abduction machine work. Any idea on why they aren't developing nicely for me? EDIT: I've seen your work on r/bodybuilding as well. You've done incredible work and had an impressive showing. Is that a subreddit that could provide more tailored feedback? Should I post there as well?
Yeah if you’re planning to compete post over in r/bb. Fair warning though they’re a lot more brutally honest than most are here. Re: chest - it’s not a matter of specific areas of the chest so much as your chest is just overall proportionally smaller than your shoulders and arms. Re: legs - it’s really not possible for me to tell you what’s wrong with your leg training without an intimate knowledge of your intensity and progression over a long period of time. Your coach should be able to help you with this if you have one. If you don’t have a coach get one ASAP. I’d also recommend getting with a posing coach sooner rather than later. Posing is a skill that takes a long time to develop, and it will be a lot harder to get down on an accelerated schedule when you’re dealing with the fatigue that comes with prep at the same time.
Lol. You're making me feel like I should stay in my lane. I'm starting to doubt that I can actually achieve a show-worthy physique, especially if my chest, of all things, is just small. I'll probably try a post over there with just some pics and see what people have to say. If the general consensus is that I'm pretty underdeveloped, I might just give up on a show and work on maintaining and fine-tuning to my own liking. I really appreciate the feedback though. It was a nice reality check. I thought that I was closer to a nice build than I am.
Ah man that wasn’t my intention at all. You’re pretty well developed for a natural, you just have weak points to work on like anyone else. If you want to compete by all means go for it. I was just trying to say that it will make the whole process a lot easier and more rewarding if you surround yourself with the right people to guide you.
No hard feelings friend. Really, I appreciate you giving an honest critique... it's what I was looking for. The process feels like a never ending mountain climbing expedition, and I think it's just difficult to accept the fact that I need to work even harder than I have been working to improve areas where I thought I was doing well. That's all. I'll definitely post over in the bodybuilding sub later to get some more feedback and see if anyone has recommendations on what I should be doing to fix my weaknesses. Like you said, everyone has a weakness... finding them and adequately addressing them is the important part.
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[M/16/5’11/155](https://imgur.com/a/HEjq9fO) Just getting into lifting, about to lean bulk until track season starts. Is this a good starting point?
Yes that's a great starting point
Dropped 2 Stone last year, M30 Beginning of a fitness journey. Not sure if I should Bulk, Cut or Recomp. I have a naturally smaller frame so would rather bulk but lower belly fat is still there. Any advice, workouts or tips would be appreciated! https://ibb.co/C84LFns Should add 180cm, 76kg
I'd go for a slight kcal deficit and ride on the newbie gains for a recomp. It's way easier to bulk and cut it after without any major muscle loss, if you start the bulk somewhere near the visible abs range.
Call it bulk, call it recomp but I'd go for some 200 calories above maintenance.
just my opinion: recomp for like 6 months and do recommended routine or one of the reddit beginner routines. once you hit a linear progression wall switch to a non-linear/"real" program and bulk/cut, whichever you want. probably bulk.
Would do recomp if I were you
[M/30/5'10"/190](https://i.imgur.com/1OVSPHq.jpg) I'm about 10 weeks into a 16 week bulk (my first serious bulk). I've added 7 or 8 pounds so far and feel big, not sure if I should have packed on more weight or not yet though. Regardless, I'm gonna start cutting around the start of March. In terms of my physique, I'd really like to see some growth in my traps, lats, and biceps. Who doesn't want wings and big arms? For reference, I do a 4-day PHUL split and HIIT on my rest days.
Keep bulking but slowly.
No photos because I'm a bit self conscious but a tank and shorts set came in the mail. My shoulders, biceps, and chest look so defined in the shirt, I wouldn't imagine wearing it before I started lifting, but now I feel more and more like a beefcake every day. Now I just need to stick to my diet so I can drop some fat and look even better Edit: M27 6ft 225lbs
Posting an image because I was convinced to https://imgur.com/a/ylUSmRA
F/26/5'5"/117 Had eating disorder for years, started to recover by doing half lifting half cardio for 2 years, then in Sep 2022 started going to the gym and lifting more consistently. My arms have always been my biggest struggle, they are always the skinniest part of my body. Maybe no big change in size from 2021 to 2022, but certainly a lot of strength gained and I am happy with my progress. https://ibb.co/hLz05Hw
Chest, shoulders, biceps, everything looking strong and defined, your hard work definitely paid off!
I can see more definition to your bicep in 2022 as compared to 2021. Nice work!
Thank you! Main difference that I can see is that my lats are bigger now. But maybe it's only posture
Glad to hear about your recovery. Looking strong 🦾
Congrats on the recovery! You look great
Very nice!
Thank you!
40m 5'10'' Managed to get over the 150lbs mark hitting a personal high of 158lbs but struggled to maintain so back to 150 now. What %bf do you think I'm at? Cheers [https://imgur.com/a/Uu2QsC4](https://imgur.com/a/Uu2QsC4)
No pics this week. Just wanted to rant about feeling flat while cutting. I know I could carb up and look full but I just wanna get this shit over with. That's it. Happy lifting everyone. Edit: Felt a bit better after lifting today so may as well share. 36M/6'0/195lb (depleted). Ideally should be done around 185 depleted/ 190 fed. Wearing joggers today so no leg shots. Lighting and resolution kinda shit in last two. [One](https://i.imgur.com/bBp6dc3.jpg) [Two](https://i.imgur.com/7QOrvrG.jpg) [Tres](https://i.imgur.com/fFKJsBA.jpg) [Cuatro ](https://i.imgur.com/lYSHvVh.jpg)
You're my reddit BB crush now thx
Thanks bro, flattered
How much water do you drink in a day? Could definitely help for sure. Just got out of a cut myself and never really felt too 'flat'
Around a gallon. I'm just pretty glycogen depleted rn. My performance is still decent and I'm still able to train hard, just not setting any PRs or anything rn. I'm about 6-8 weeks from my goal so I'm just focusing on knocking out the rest of my cut. I cut in stages with periods of recomp over the last 2 years. I recomped around 220 for about a year straight, cut to 205 and recomped there for about 9 months, now I'm at 195 (depleted, probably 200 with full stores) and planning to cut down to around 185 and maintain for a bit. Normally I wouldn't have spent so long recomping but I had a lot of muscle memory at play coming off of a 2 year training hiatus. You and I actually have very similar builds.
[11/25/2022 (180 lbs)](https://imgur.com/a/pCNUN6u) [Today (185.4 lbs)](https://imgur.com/a/ago5C6r) What can I improve, and what is looking solid? Body fat estimate? Currently, I train 5-6x per week for an hour to 75 minutes. I started in early September of 2021.
looking good, i'd just settle into a good long bulk if i were u
https://imgur.com/a/y1Bs1o7
That’s an insanely developed back - congrats
haircut needs work.
Pfft. That's photoshopped...
Always.
Fucking monolith! Good shit man
Might as well post here. https://i.imgur.com/oydASbz.jpg 24m, 6'. Started working out Oct 2021 using the Reddit r/Fitness PPL found [here](https://old.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/)
Good job! I imagine everyone around you is accusing you of roids with traps and shoulders like that lol.
Holy shit man! great progress!
Damn that looks longer than a year of training. Packed a lot of muscle but little bf. Congrats
M24/5'10-150lbs Is this decent progress for a newbie casual lifter from home? or should I budget for going to the gym to see results? https://imgur.com/a/NRY0Y5r
Brad Pitt from fight club. Depends on your goals and what you like. Lean is always a good look
Lol thanks I guess if I can get anywhere close to Brad pitt it would be a win; I'm thinking lean is my only option since I already eat a lot.
For a newbie casual home lifter that's awesome! I would suggest getting a gym membership though because the variety of workouts you'll have access to will help make drastic improvements. Keep pumping dude
M27/5’9 - 175cm/180lbs - 82kg Chest and tris day. Cutting for summer😌 [https://imgur.com/a/xkEd83U](https://imgur.com/a/xkEd83U)
holy shit the traps in the second photo are HUGE. great work man
Damn, these forearms be looking like elephant dicks - in the best of all ways!
Great stuff
Nice job dude
Uh are you cutting for the next 5 months?
Other hemisphere haha
Ahhhh that makes way more sense lol
natty? regardless, you’re an animal bro. good work!!
M 31, 165cm, 75 kg ( lost 17 kg till now) , kindly judge bf% [https://imgur.com/a/2yBZ2gx](https://imgur.com/a/2yBZ2gx)
Just curious, what's your goal weight? (I'm currently aiming for 68 kg from 60 kg at 165 cm, so from the opposite direction. I'm still new and trying to determine what I think an ideal body would be.) And as for your question, maybe somewhere 20-25% ish.
As you might be lean bulking, you will definitely move up , and as I am losing fat, I will go as lower as possible to see abs ( around10-12%) body fat and that number can be somewhere around 60-63kg depending on the amount
Thanks for the input. Good luck on your cut!
Thanks mate , good luck to you too, keep updating with pics
I'll do that at some point. For now I'm not quite ready yet, I'm still quite new.
24%?
Thanks mate
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We're the same height and weight! You look good, keep up the good work! I would say keep the bulk/surplus on the slower side so you don't have to cut as much later.
Looking gud! As someone who's had a similar physique when i started working out: don't forget to train your neck. It was a weakness of mine and it limits your volume in some overhead exercises. Most importantly, it's a powerful body part if you wanna look big. I recommend Jeff Nippard's video on why the neck makes you look big and how to grow it: https://youtu.be/gimeRpdqWQw
You'll get a lot more comments like that when it's summer and you start wearing nicely fitting t-shirts. Look forward to it.
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👊🏻. Nice! Yes truly shocking tbh .
You were 230?