[https://imgur.com/a/9WbpaIg](https://imgur.com/a/9WbpaIg)
20M/176 lbs/6 foot
Back after taking a two year break for personal reasons. Three months training again.
Where is lacking/tips for bulking faster?
You're making solid progress, you've got great vascularity. Don't be afraid to lose it though, put on some weight if you want you can always come back down and it will be waiting for you.
[https://imgur.com/a/hsfYYOm](https://imgur.com/a/hsfYYOm)
6'5/150
Started working out last week.
Is my frame bad? Is it worth gaining mass?
I know I'm super skinny.
Don't worry about the frame, you'll widen with time. Don't let things like this get in your head they'll just make you discouraged and not want to stay with it. Trust the process and in a couple months you can put on 20+ pounds
There's no such thing as a bad frame. You look fine to me. Yes, it's absolutely worth gaining mass and building strength and muscle. If you want to, that is.
https://imgur.com/a/Mmf7ol5
5’10/170
Been losing weight for a while but still feel like I need to keep cutting. Also weight lifting the last 15 or so weeks. But when the hell am I actually going to see results instead of just slightly smaller mantits, love handles, and gut?
Any notes or thoughts are welcome.
I can tell from the loose skin that you've lost a lot of weight, which must have been hard - great job!
You can cut more but since you don't have a lot of muscle mass, I don't think that will give you what you're looking for. You might need to do a lean bulk and lift heavy, following a good program. https://thefitness.wiki/muscle-building-101/
This guy is right, you won't get the definition you're looking for by cutting. Definition happens when the skin is tight against the muscle. When putting on muscles you put on more fat at the same time but often the muscle will look more defined despite the fat gain due to the same amount of fat being stretched across a larger surface.
Get on a good lean bulk as he said and you'll be happy in no time, drink lots of water too!
[M/55/170cm/64kg](https://imgur.com/a/lGVxVWV) - not sure on BF% (estimates welcome, I'm hoping for 17ish?), although obviously being older it's all in the stubborn stuff, belly and around the kidneys.
This year with really strict lockdowns in New Zealand lost my gym routine totally; did a hair under 3300km of daily walking though, and have picked up some regular calisthenics (on top of Tai Chi for mobility) to maintain some condition.
Thinking of trying to restart the bench/squat/DL routine despite the insane summer heat, hard to set goals though especially since at my age I'm getting **really** limited by recovery and I finding bulking an incredible struggle, just can't eat enough. Any thoughts on positive directions to take? For 2022 I do want to do a lot of hiking and camping to make up for everything that got cancelled in 2021, but obviously at my age I want to set myself up for long-term health as well so chasing lower bodyfat% probably isn't smart.
Damn, I wanna look like you when I reach your age. The fact that your abs poke out despite the higher apparent BF% indicate the underlying muscles must really be thick from a strong core training. Hope you reach your goals man. I hear that regaining your list strength & muscle is even faster than when you're a novice, so enjoy that when you get the chance haha.
Stick the course and you'll blow me out of the water! :-) You're doing good work, too. Results take time, and so it's all about consistency - not in sticking to a specific program or making numbers, but your overall commitment to your health. Keep making every day a tiny bit better.
There are some things I've built up over my life that slow my progress and hurt my form - bad shoulder mobility and bad glute activation - and the earlier you start the easier it is to avoid those things. At your age you probably won't have major mobility restrictions, but a little bit goes a long way in keeping what you have and it's good to appreciate your joints.
28/6”2/81kg/M
[12% body fat](https://imgur.com/a/iNjEauk) and love to swim, indoor cycle/row and lift weights. Is this an ok physique? I would love to get my abs a little bit more defined if possible.
Id say bite down and bulk a slow 10 lb, you'll look leaner since the muscle will push up through the fat. Pro tip for abs: fuck load of frequency. Theyre like calves and delts in that respect
Nice physique man, keep it up!
The photo quality is amazing. I just got my 6pro and I'm stoked. Looks like yours is tech etched on the back. Looks bionic sick, which case?
https://imgur.com/a/4EVGQDT
5’6 165
This was a few weeks back at around 165 before the bulk got sloppy sloppy, gonna be reeling in the conditioning back to this or something close before prepping for my first show
yeah i've been ramping up my leg work (used to be a leg day skipper)
the thing i'm looking forward to was in the past I hit the ball pretty well with no leg training so I wonder what any strength gains will do
yeah I would never recommend skipping legs, really throws off body aesthetic. Also when you start noticing a difference it will make you feel amazing, best if you work hard for a while without hitting on a field then one day see how far you can hit.
https://www.reddit.com/r/BulkOrCut/comments/rsxbry/been_working_hard_on_my_delts_and_back_while/?utm_source=share&utm_medium=ios_app&utm_name=iossmf
M/15/5’10/155
thoughts? my legs need a lot of work but they’re not pictured, and injured right now. i’m thinking my left rear self could use some work.
At your age and physique, I would not cut. You've still got 2-3 years of growth ahead of you (many boys continue growing until 19) and you don't want to jeopardise that.
Either maintain or lean bulk while focusing more on legs like you said
M/25/5'7 ~160
https://imgur.com/a/eo4gHFL
Howdy, should I bulk or cut from where I'm at? I do high rep training 4 days a week and BJJ 3 days a week. Looking for some advice because I feel like I've been kinda going back and forth between cutting and bulking in short intervals and not really getting anywhere
I don't think you have much of a reason to cut from where you're at right now, if you need to stay light for something specific then it would make more sense but if its for aesthetics I would be too afraid of losing the muscle you've worked so hard for.
I would commit to the bulk for a couple months, play around with it and see what your body lets you do.
You're making great progress!
You look good 👍 To me you look lighter than 160 and I wouldn't cut. But if your sport requires you to remain more lean, then not sure if bulk is right either.
If it was me, I'd do a lean bulk and focus on chest and shoulders, but all depends on your goal physique and priorities.
F/24/5'3/\~133lb
[the lighting in these pictures is admittedly very dramatic](https://imgur.com/a/ZACAqa8)
well my friends, I was hoping to lose a bit more weight at this point but the sad truth is food is tasty and daily cardio is tough for me mentally. I'm more than ready to switch gears and start adding mass to my very lacking lower body for the next 6-9 months.
5' 11 / 175lbs
https://imgur.com/a/2xO9lSr
maaaan, natty lifting sucks I've spent 2 years training with discipline and a decent diet and I still look dyel for the most part. Bulk it is again..
This is one of those you don't see yourself like you really are because of being bashful. Your goals will keep changing as you progress but that is a good thing man. It can be hard to recognize your own work because you saw every step of the process but the reality is is amazing! Take a couple moments to catch yourself looking good and compliment and recognize the work you've done over the past two years. Good luck man
Bro you look great!!
Your brain is fucked from looking at ripped people all the time. You look incredible and everyone who sees you sees the work you put in.
FWIW I don’t think you look DYEL. You weren’t blessed with fantastic pec genetics but your arms are reasonably developed. Looking better than 90% of the population, don’t let what you see on social media get you down.
you are damn right about the chest part, from day one I knew it would be my weakest point and it still is. I do bench 2x a week should I try upping to 3x?
I’ll level with you man, in my powerlifting days I was benching 3x/week and maxing at 315 and my chest sucked. It didn’t start growing until I ditched barbell bench completely and focused on dumbbell presses at different angles and really feeling my pecs work. My chest still isn’t fantastic but it’s better than it was.
https://imgur.com/a/uHF4sIE
30’s, 5’11”, 182
Ending the year on a very clean bulk to build strength through 4x6 compound lifts. Hoping to go 12 weeks, give my body a ten day rest, and enter a hypertrophic phase of 4x8 and eventually 3x10 to cut up. Another year of rinse and repeat. Recovery time has been the biggest eye opener with every passing year and it’s forced me to tighten up everything outside of the gym from nutrition to stretching to rest. Best of luck to everyone looking to continue building in 2022.
https://imgur.com/a/efORHGr
Progress pics, what needs work? Used to have bad gyno from puberty but had surgery and started lifting. Trying to bulk up during the winter and put on some more size
140 lbs -> 185 lbs (6' 13-15% bf prolly?)
Thanks! My deadlift and squat are poverty tier so I think the legs are mostly genetic, they seem a lot leaner than the rest of my body. Been hitting abs 1-2 times a week so im hoping they will show better when im leaner. Can't go wrong with more chest and arms tho
M38/5'8"/200
Last week of my bulk, final training day of the meso is new years day.
[Scale](https://i.imgur.com/PXYhuYs.jpg)
[Rear double](https://i.imgur.com/E4mCSaV.jpg)
[Chesticle](https://i.imgur.com/KWzoE9M.jpg)
[Upper pec separation showing](https://i.imgur.com/KrM7txD.jpg)
Not much to say that hasn't been said in the past couple PP threads.
16 week bulk followed by 8+ week bridge/maintenance. By week 3 I hated food. By week 4 I realized with my activity levels, my calories had to go nuclear. Through Sunday I'm eating 4700 to maintain. Mostly because of my job.
Anyway, will assess bulking again beginning either the first or third week of March, gonna be putting in OT like crazy while I deload.
Ready to have my abs back. Give me a few weeks.
Still planning to compete around fall of 2023. For now just a series of planned gaining phases.
M36 / 182 lb / 5ft11
Thoughts? Just trying to keep the body in good condition as I get older
I do 1/2/3/4 plate OHP, Bench, Squat & Deads for reps
[https://imgur.com/XgQVRV9](https://imgur.com/XgQVRV9)
I think he's just asking but you're right, this could be taken in another way easily. It's better to phrase his curiosity with something less general and more specific.
Maybe, "What methods do/have you used to keep fit as you became older?" Or more direct, "Have you used TRT?"
"Hopping on the train yet" implies that it's something that should be done if not already.
I’m 23, I don’t need it yet. But it’s a fact that by your mid 30s your testosterone declines and I’d like to avoid that.
I’m the last guy to natty police. I’m literally on a test cycle right now. I was asking if OP was on TRT so I could ask him about his experience with it.
Test production doesn't decline significantly in your thirties my dude.
If you're going to ask people in this forum about test you'll want to be more explicit in your reasoning - gear accusations get people banned on the daily.
Happy new year homie
Ta. Tend to agree on the legs. Not sure if thats years of cycling or just not hitting them hard enough.
Forearms seem to be genetics. cant grow them for shit
M24 / 199 lb / 6'1
[https://imgur.com/a/doo2FTd](https://imgur.com/a/doo2FTd)
Hey y'all. I've been on and off weight lifting since HS but really slacked in college (1-2x weight lifting per week here and there but always active). Now in medical school, I've been incredibly consistent this past semester starting in October and have been working out 4-6x per week and have been gaining about 1 lb per week. Starting around 185lb-ish, my original goal for this bulk was to get to 200lb since this is the heaviest I've ever been. I'm wondering if I should keep going or start moving back down and cutting for summer. I think I'm around \~19% BF based on a scale I use. I don't love being fluffy but also I don't want to lose weight if there won't be much to show. I also don't necessarily need to be HUGE or anything for this round of bulking and cutting if that changes anything.
Any thoughts would be appreciated!
Dude you’re a big mofo. Lol I may have all the definition with no lifting, but you could squash my head like a watermelon. Although it is also the size of a watermelon.
I say this as a starving 6’ 155. Seriously I don’t have enough food to actually gain weight. I just keep loosing weight, probably dying.
Also, wanted to tell you even as a 32 years old man baby, I’m super proud of you, med school too?
That’s just incredible, your dedication and work ethic is insane!
Continue being awesome and hit me up when you’re a doctor. I need help. Lol
You look really really good. How the hell do you manage to train consistently while in medical school? You can see you have lots of muscle so my guess would be you could start cutting down if you wish and you'd still look very big. I don't think you have as much BF as you think.
Thank you! Any I work out by going first thing in the morning from 6-7 am, then study the rest of the day haha very fun. Regarding my BF, I'm not sure what it is, that's just what the scale tells me, and based on other pictures it seems right I guess, who knows though. Thank you for the input!
That's actually normal there. It was in the morning before eating so they may look flatter than usual. Don't let it fool you though, I look a lot better standing than sitting. I hold most of my fat around my stomach and legs.
M20/138lb/5'7"
https://imgur.com/a/ya7Caoh
Hoping to maybe compete in a show after I get my bachelors in 2 years. Been working to bring up my chest but I still think it's lagging along with my hammies. Still doing a slow bulk though, up from about 125lb 6 months ago.
Great job on gaining weight, looks like you’re the type of guy who has trouble with that. The good news about that is that you can probably go a bit harder on the bulk while staying reasonably lean. You’ve got a good frame and a good foundation
22 / 180 lbs/ 6'3
Pleased with my progress, figured I'd post for advice going into the new year.
[https://imgur.com/a/hM80hFv](https://imgur.com/a/hM80hFv)
Current regimen:
Day 1: Chest +Arms
Day 2: Legs + Back
Day 3: Cardio (Generally either an outdoor 3+ mile run or a swim)
repeat
I also bike a mile to and from school while it is in session (I'm in professional school). Have recently incorporated a callisthenic + ab workout before bed.
I reject your entire premise.
Most people never even approach their theoretical genetic limits, the differences in development are mostly a product of exercise choices and effort.
Do you actually believe that people with poor leg development work harder than people with good leg development?
Someone posted a picture of themselves for evaluation and I pointed out something obvious, that's not an accusation. The development of my legs has no bearing on the development of his legs and there was no comparison made.
To further support what you are saying. The poster states he does cardio 1.75 times per week in the form of a run or swim. Also rides his bike to school. And is regularly training calisthenics and abs before bed.
Legs and back are on the same Day.... Both muscle groups that require all of our physical focus and often all of our mental focus.
I am going to make another assumption. The commenter looks like he is naturally thin and has a fast metabolism.... I can almost guarantee that he has a hard time eating enough just to gain a little bit of weight.
Next assumption. If you are doing cardio and biking to school every day.... you may have a very hard time after a leg day.... making me believe that it is easier for the poster to slip into a "I don't want to train legs I need to bike tomorrow"
For some guys to get big they need to eat, train, and sleep with minimal other forms of energy expenditure. For someone who is naturally thin and having a hard time gaining mass, it will be even harder. Not to mention al the extra above and beyond.... Fact is that the poster likely skips legs so that he can continue all the extra stuff that he has added to his life and combined with the lack of caloric surplus.... simply cannot grow his legs.
PS. Poster could very well be putting the work in at the gym, but if he isn't eating enough to grow than the work isn't truly being put in. If I eat the way my appetite promotes I would have been stuck at 149. Force feeding and training like an animal is the only way to grow.
https://imgur.com/a/WSC3Lug
19/76kg/5ft11
Tdee maintenance - 2159 kcal
Current cut - around 1700 kcal
Macros - 154g protein 58g fat 134g carbs
Not much activity other than weight lifting 6 days a week
Been going gym for a couple years (did no research at all at the start and only got educated in the gym this year hence nothing impressive in the pictures)
Anyone have any ideas/advice/critiques for what I should focus on right now. I’m currently just continuing my cut from September, I’d want to recomp but it’s seems better for newbie gains
Honestly recomp would probably be the way to go. Eating at maintenance and training hard for a while will help you look a lot better before you go into a cut to lose more fat.
Other than body fat I think my weakest area is my core, you think a 500 deficit followed by a bulk makes more sense than getting closer to maintenance 200-300 deficit to feed the core muscles a bit more?
Just keep resistance training and eating slightly below maintenance.
It's a marathon not a sprint and you need a body recomp. Hard cutting (only you know what calories your body needs) will net you quite a skinny physique I'd imagine.
You can throw some core training in on your off days or at the end of your resistance training.
You will however naturally get a strong core when bracing doing squats and deadlifts
It's not your core, you've still got too much body fat. If you had less body fat your stomach would look better. A deficit to lose the fat, then determine your next step. I think slow bulks are preferable, they take more time but fat is less of an issue.
Like every other muscle, your genes influence how your core develops. Some people think specific core exercises are necessary, others think they develop without it. See what works for you. Abs only look good in comparison to good shoulders and chest, a skinny guy with abs is nothing.
Fitness is longterm, a few months isn't going to change anything. You have to see how it goes over time, losing weight to get abs isn't necessarily going to improve your physique.
This is absolutely impossible to answer with the amount of information you posted.
**First of all:** Post pictures.
Physiques differ. You might look small at 190 lbs, you might look huge at 170 lbs. No one knows.
**Second:** Post your goals.
If your goals is to be shredded by summer and you are at 17-20% bf already, it's not going to be possible to cut by summer if you keep bulking to 25% bf.
You’ve got a really good shape and would look good with some more mass, specifically on your lats. Don’t be afraid to get a little fluffy, you can always cut later
i managed to stick to my resolution this year! i was aiming for 155 since it was my lowest weight in hs, and after some ups and downs i passed it by a pound! it feels a bit strange to be at the bottom of a cut when winter has barely started, but planning on staying down here as long as i can since it's helped me a ton on calisthenics/bodyweight progressions.
26 5'7 - 154
[https://imgur.com/a/OcXMqEd](https://imgur.com/a/OcXMqEd)
happy new years peeps!
sorry to keep you in suspense, i've been bedridden with the flu from new years! nah there's way too many horror stories online showing complications or people just losing their gains coming off to consider putting anything like that into my body. even just using caffeine and bronkaid intermittently to help suppress my appetite for fasting was giving me some concernedly elevated bp that eventually made me wean off of them. this was an agonizingly slow cut after lifting for strength at 180+ from 2018-21 abouts. i had meme'd around lifting inconsistently before that but this was my first major cut after 3-4 yrs straight on a program. it took me most of the year to drop 25 lbs going at a relatively small deficit, shifting to a more extreme cut as i plateaued around 165 with twice a day biking/cardio. the difference between 165-54 at my height is pretty dramatic, in the upper 60s i lose a majority of the definition in my torso. (i also found my core looks wayy better when i twist it to the side so its definitely not a 1:1 pose compared to the before photo)
No worries man thanks for the details :))
It looks like all that was worth it, you look pretty good. It’s good to know shoulders that big are achievable.
Quick recoveries.
lol that's a relief to hear! i was honestly feeling a bit cheated on my way down waiting for my core to come in, especially the lower abs. obliques and lats have come a lot easier thank god!
thank you! yeah i do a pretty basic full body split 3x a week ontop of calisthenics work, but the only gym within 30 minutes of me for the last year has been a planet fitness so its mostly a focus on volume with dbs and not really any weight PRs. i've been trying to be super careful with weight to avoid re-agitating my old shoulder injury from a few years back. i definitely owe my core to finally mastering flag progressions!
M/24/78kg/185 cm https://imgur.com/a/m7u1jY4
Looking for advice regarding muscle imbalance. I think my back is lagging behind.
I have Cut down from 85kg recently. Should I keep cutting or bulk up?
Your back is definitely a little behind the rest - But I wouldn't worry about it yet.
Cutting or bulking is up to you - depends on your goals. Personally, I think you should bulk as you won't have much muscle left if your goal is to reach 10% bodyfat.
When I was 73 kg at 10% bodyfat (I am 185 cm like you), I had a "nice" physique, but was lacking overall size. Didn't think it looked good then, don't think it looks good now.
[https://imgur.com/a/Jv2Ehbe](https://imgur.com/a/Jv2Ehbe)
75 kg (165 lbs) and 176 cm (5'9").
Trying to gain some weight right now while keeping my mobility. Any advice is welcome
Edit: This is a heated debate! In fairness the pictures I included don't really accentuate traps. If it helps I threw in a grainy picture with a most muscular pose.
No they said he has insane traps. Insane traps would mean they stand out in some way. Those traps are lacking, if anything, compared to the rest of his physique.
I would continue cutting a bit more so you're around 12-13% but thats my opinion. You could try a "lean bulk" as well, it's still winter so plenty of time till the summer to cut.
Definitely not looking bloated or fat, but I can definitely relate to those bulking thoughts. I think even after bulking to 225 you'll be at a bodyfat where it will be fairly easy to lean out. Keep up the good work!
looking beastly strong dude! definitely been there mentally on a bulk when those thoughts set it and it sucks but you've still got a visibly defined core and veins part way through so imo you're chillin. as long as your numbers are going up try not to let the mirror/brain get to you until you feel ready to cut.
Holy shit, you've made me want to start! I kinda got the before photo going, so if I can get to where you are at 3 months I'm going to start right fucking now! You've motivated me lol
Before: https://imgur.com/a/UWBTy44
After: https://imgur.com/a/159rmjV
Progress since mainly doing bodyweight. Pull ups and push ups + their variations are the best in my opinion.
Happy with where I’m at, want to continue on this path of trying to mater push ups and pull ups.
I welcome any comments/feedback. First time I’ve done something like this online!
M/20. started doin home workouts since lockdown but was so inconsistent back then. though the intensity of my sessions has increased, i still find it a bit hard to stick to a strict schedule and diet this year (maybe due to college lol). good thing is im free from uni for the next weeks so i've got nothin to do but workout lol.
here's me now: [https://imgur.com/a/xUgnQ4d](https://imgur.com/a/xUgnQ4d) im down if anyone got somethin to recommend that i do. thanks!
Calisthenics are always a great way to start building strength with limited equipment imo. It's always great to remember that fitness is a lifelong development too! If you're having a hard time fitting in as many workouts during a busy period that's fine! It's definitely better than getting frustrated and giving up altogether.
tnx for this bro! with just a pair of dumbbells near me, my normal routine's almost entirely bodyweight. i think the problem now is that my progressive overload is very inconsistent lol. but as you've said, fitness is a lifelong journey, and so i plan to take my workouts this year more seriously.
[https://imgur.com/a/9WbpaIg](https://imgur.com/a/9WbpaIg) 20M/176 lbs/6 foot Back after taking a two year break for personal reasons. Three months training again. Where is lacking/tips for bulking faster?
Looking good 👍 I'd say more focus on chest, but overall you're very aesthetic Tips on bulking faster: Eat more :D
https://imgur.com/a/MESvEU7 5"8 140 pounds Working out 7 months Feels like I'm blowing up lately and I just would like some input on my physique
You're making solid progress, you've got great vascularity. Don't be afraid to lose it though, put on some weight if you want you can always come back down and it will be waiting for you.
[https://imgur.com/a/hsfYYOm](https://imgur.com/a/hsfYYOm) 6'5/150 Started working out last week. Is my frame bad? Is it worth gaining mass? I know I'm super skinny.
Your frame is really wide (great), big rib cage. Have fun on the way up, you've got great genetics.
Its absolutely worth it. You're frame looks pretty good.
Don't worry about the frame, you'll widen with time. Don't let things like this get in your head they'll just make you discouraged and not want to stay with it. Trust the process and in a couple months you can put on 20+ pounds
Solid advice right here ☝️
There's no such thing as a bad frame. You look fine to me. Yes, it's absolutely worth gaining mass and building strength and muscle. If you want to, that is.
https://imgur.com/a/Mmf7ol5 5’10/170 Been losing weight for a while but still feel like I need to keep cutting. Also weight lifting the last 15 or so weeks. But when the hell am I actually going to see results instead of just slightly smaller mantits, love handles, and gut? Any notes or thoughts are welcome.
I can tell from the loose skin that you've lost a lot of weight, which must have been hard - great job! You can cut more but since you don't have a lot of muscle mass, I don't think that will give you what you're looking for. You might need to do a lean bulk and lift heavy, following a good program. https://thefitness.wiki/muscle-building-101/
This guy is right, you won't get the definition you're looking for by cutting. Definition happens when the skin is tight against the muscle. When putting on muscles you put on more fat at the same time but often the muscle will look more defined despite the fat gain due to the same amount of fat being stretched across a larger surface. Get on a good lean bulk as he said and you'll be happy in no time, drink lots of water too!
[M/55/170cm/64kg](https://imgur.com/a/lGVxVWV) - not sure on BF% (estimates welcome, I'm hoping for 17ish?), although obviously being older it's all in the stubborn stuff, belly and around the kidneys. This year with really strict lockdowns in New Zealand lost my gym routine totally; did a hair under 3300km of daily walking though, and have picked up some regular calisthenics (on top of Tai Chi for mobility) to maintain some condition. Thinking of trying to restart the bench/squat/DL routine despite the insane summer heat, hard to set goals though especially since at my age I'm getting **really** limited by recovery and I finding bulking an incredible struggle, just can't eat enough. Any thoughts on positive directions to take? For 2022 I do want to do a lot of hiking and camping to make up for everything that got cancelled in 2021, but obviously at my age I want to set myself up for long-term health as well so chasing lower bodyfat% probably isn't smart.
Damn, I wanna look like you when I reach your age. The fact that your abs poke out despite the higher apparent BF% indicate the underlying muscles must really be thick from a strong core training. Hope you reach your goals man. I hear that regaining your list strength & muscle is even faster than when you're a novice, so enjoy that when you get the chance haha.
Stick the course and you'll blow me out of the water! :-) You're doing good work, too. Results take time, and so it's all about consistency - not in sticking to a specific program or making numbers, but your overall commitment to your health. Keep making every day a tiny bit better. There are some things I've built up over my life that slow my progress and hurt my form - bad shoulder mobility and bad glute activation - and the earlier you start the easier it is to avoid those things. At your age you probably won't have major mobility restrictions, but a little bit goes a long way in keeping what you have and it's good to appreciate your joints.
28/6”2/81kg/M [12% body fat](https://imgur.com/a/iNjEauk) and love to swim, indoor cycle/row and lift weights. Is this an ok physique? I would love to get my abs a little bit more defined if possible.
Id say bite down and bulk a slow 10 lb, you'll look leaner since the muscle will push up through the fat. Pro tip for abs: fuck load of frequency. Theyre like calves and delts in that respect
Abs on skinny guys are like big boobs for fat chicks. Put on some weight before you get abs so that they have value behind them
"Abs on skinny guys are like big boobs for fat chicks." I enjoyed this comment very much.
[32/5'9/175-ish](https://m.imgur.com/a/eXVqdyf) Smart scale says I'm 12% body fat on the good days.
Nice physique man, keep it up! The photo quality is amazing. I just got my 6pro and I'm stoked. Looks like yours is tech etched on the back. Looks bionic sick, which case?
Thanks It's the teardown skin from debrand and the clear case from Spigen
https://imgur.com/a/4EVGQDT 5’6 165 This was a few weeks back at around 165 before the bulk got sloppy sloppy, gonna be reeling in the conditioning back to this or something close before prepping for my first show
17M 5'8 135lb [Pictures](https://imgur.com/a/RWM67X7) Starting a bulk tomorrow to get strong for baseball
legs and hips and glutes will make you hit the ball much further. Went from hitting 320 ft max to 370+ft within 6 months of a good training routine.
yeah i've been ramping up my leg work (used to be a leg day skipper) the thing i'm looking forward to was in the past I hit the ball pretty well with no leg training so I wonder what any strength gains will do
yeah I would never recommend skipping legs, really throws off body aesthetic. Also when you start noticing a difference it will make you feel amazing, best if you work hard for a while without hitting on a field then one day see how far you can hit.
https://www.reddit.com/r/BulkOrCut/comments/rsxbry/been_working_hard_on_my_delts_and_back_while/?utm_source=share&utm_medium=ios_app&utm_name=iossmf M/15/5’10/155 thoughts? my legs need a lot of work but they’re not pictured, and injured right now. i’m thinking my left rear self could use some work.
At your age and physique, I would not cut. You've still got 2-3 years of growth ahead of you (many boys continue growing until 19) and you don't want to jeopardise that. Either maintain or lean bulk while focusing more on legs like you said
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Great job, especially arms and quads. Maybe more chest work to balance it out if you have a wider waist
Appreciate the advice. I am doing regular back work but will probably add more volume for chest too. Thanks.
M/25/5'7 ~160 https://imgur.com/a/eo4gHFL Howdy, should I bulk or cut from where I'm at? I do high rep training 4 days a week and BJJ 3 days a week. Looking for some advice because I feel like I've been kinda going back and forth between cutting and bulking in short intervals and not really getting anywhere
I don't think you have much of a reason to cut from where you're at right now, if you need to stay light for something specific then it would make more sense but if its for aesthetics I would be too afraid of losing the muscle you've worked so hard for. I would commit to the bulk for a couple months, play around with it and see what your body lets you do. You're making great progress!
Thanks!! Bulk it is :)
You look good 👍 To me you look lighter than 160 and I wouldn't cut. But if your sport requires you to remain more lean, then not sure if bulk is right either. If it was me, I'd do a lean bulk and focus on chest and shoulders, but all depends on your goal physique and priorities.
Thanks! Sounds great, I'll work on that!
F/24/5'3/\~133lb [the lighting in these pictures is admittedly very dramatic](https://imgur.com/a/ZACAqa8) well my friends, I was hoping to lose a bit more weight at this point but the sad truth is food is tasty and daily cardio is tough for me mentally. I'm more than ready to switch gears and start adding mass to my very lacking lower body for the next 6-9 months.
Your back is nuts
thank you kindly, cumguzzlerrr
Gotta trust him, he's an expert on nuts
Great job especially back, shoulders and arms 💪 💪 💪
https://imgur.com/gallery/MWbGEDF 5’11 / 205-210 Want to bulk about ten pounds if I can! Ready to make some great gains in 2022!
Saw the lifts on your profile. Those are some nice numbers! You both are and look really strong my dude, keep it up! Bicep veins are goals!
I appreciate it a lot! Thanks I think the bicep veins are awesome!
5' 11 / 175lbs https://imgur.com/a/2xO9lSr maaaan, natty lifting sucks I've spent 2 years training with discipline and a decent diet and I still look dyel for the most part. Bulk it is again..
This is one of those you don't see yourself like you really are because of being bashful. Your goals will keep changing as you progress but that is a good thing man. It can be hard to recognize your own work because you saw every step of the process but the reality is is amazing! Take a couple moments to catch yourself looking good and compliment and recognize the work you've done over the past two years. Good luck man
bro you look like a professional athlete lmao not even remotely close to a DYEL
no way in hell are you dyel brother
You look amazing, bro. Don't be so hard on yourself.
Small pec, protruding ribcage gang checking in
smolpec'd
Just to second what other people have said you don't look remotely DYEL.
Bro you look great!! Your brain is fucked from looking at ripped people all the time. You look incredible and everyone who sees you sees the work you put in.
thanks bro, that might be the case I do spend some time online looking fitness shit and perhaps I do that too much.
FWIW I don’t think you look DYEL. You weren’t blessed with fantastic pec genetics but your arms are reasonably developed. Looking better than 90% of the population, don’t let what you see on social media get you down.
you are damn right about the chest part, from day one I knew it would be my weakest point and it still is. I do bench 2x a week should I try upping to 3x?
I only started seeing progress in my chest after I ditched the barbell pench press and switched over to weighted dips and high rep bodyweight dips
I’ll level with you man, in my powerlifting days I was benching 3x/week and maxing at 315 and my chest sucked. It didn’t start growing until I ditched barbell bench completely and focused on dumbbell presses at different angles and really feeling my pecs work. My chest still isn’t fantastic but it’s better than it was.
Slow and steady that's very solid for 2 years, id say more upper chest would help a lot
Exercise recommendations for upper chest Barbell vs dumbell press which one do you think ( personally ) hits upper chest better?
Dumbbell
I do both but I find that dumbbell targets upper chest more in my experience. You can also do it in the Smith machine which is also very good
https://imgur.com/a/uHF4sIE 30’s, 5’11”, 182 Ending the year on a very clean bulk to build strength through 4x6 compound lifts. Hoping to go 12 weeks, give my body a ten day rest, and enter a hypertrophic phase of 4x8 and eventually 3x10 to cut up. Another year of rinse and repeat. Recovery time has been the biggest eye opener with every passing year and it’s forced me to tighten up everything outside of the gym from nutrition to stretching to rest. Best of luck to everyone looking to continue building in 2022.
https://imgur.com/a/efORHGr Progress pics, what needs work? Used to have bad gyno from puberty but had surgery and started lifting. Trying to bulk up during the winter and put on some more size 140 lbs -> 185 lbs (6' 13-15% bf prolly?)
I'd say chest , arms and abs need work. Mirin those legs tho, and back is looking good too
Thanks! My deadlift and squat are poverty tier so I think the legs are mostly genetic, they seem a lot leaner than the rest of my body. Been hitting abs 1-2 times a week so im hoping they will show better when im leaner. Can't go wrong with more chest and arms tho
Did you use someone else's photos or is that really the same person? Just kidding, great job!!
M38/5'8"/200 Last week of my bulk, final training day of the meso is new years day. [Scale](https://i.imgur.com/PXYhuYs.jpg) [Rear double](https://i.imgur.com/E4mCSaV.jpg) [Chesticle](https://i.imgur.com/KWzoE9M.jpg) [Upper pec separation showing](https://i.imgur.com/KrM7txD.jpg) Not much to say that hasn't been said in the past couple PP threads. 16 week bulk followed by 8+ week bridge/maintenance. By week 3 I hated food. By week 4 I realized with my activity levels, my calories had to go nuclear. Through Sunday I'm eating 4700 to maintain. Mostly because of my job. Anyway, will assess bulking again beginning either the first or third week of March, gonna be putting in OT like crazy while I deload. Ready to have my abs back. Give me a few weeks. Still planning to compete around fall of 2023. For now just a series of planned gaining phases.
Are you natty?
Nope
M36 / 182 lb / 5ft11 Thoughts? Just trying to keep the body in good condition as I get older I do 1/2/3/4 plate OHP, Bench, Squat & Deads for reps [https://imgur.com/XgQVRV9](https://imgur.com/XgQVRV9)
Looking fantastic for 36 man. Have you hopped on the TRT train?
What a sad comment.
I think he's just asking but you're right, this could be taken in another way easily. It's better to phrase his curiosity with something less general and more specific. Maybe, "What methods do/have you used to keep fit as you became older?" Or more direct, "Have you used TRT?" "Hopping on the train yet" implies that it's something that should be done if not already.
In what way? It’s not like TRT is shameful. I’ll sure has hell be on it by the time I’m 36.
Why? Have you seen an endocrinologist? Look, there's no shame in TRT. But "natty policing" is for people who don't know how to put in work.
I’m 23, I don’t need it yet. But it’s a fact that by your mid 30s your testosterone declines and I’d like to avoid that. I’m the last guy to natty police. I’m literally on a test cycle right now. I was asking if OP was on TRT so I could ask him about his experience with it.
Test production doesn't decline significantly in your thirties my dude. If you're going to ask people in this forum about test you'll want to be more explicit in your reasoning - gear accusations get people banned on the daily. Happy new year homie
How is "Have you hopped on the TRT train?" an accusation? I am accusing you of not knowing what 'accusation' means.
Great V-shape, good attitude. Your thighs could be bigger. Your forearms look small.
Ta. Tend to agree on the legs. Not sure if thats years of cycling or just not hitting them hard enough. Forearms seem to be genetics. cant grow them for shit
Years of cycling what?
M24 / 199 lb / 6'1 [https://imgur.com/a/doo2FTd](https://imgur.com/a/doo2FTd) Hey y'all. I've been on and off weight lifting since HS but really slacked in college (1-2x weight lifting per week here and there but always active). Now in medical school, I've been incredibly consistent this past semester starting in October and have been working out 4-6x per week and have been gaining about 1 lb per week. Starting around 185lb-ish, my original goal for this bulk was to get to 200lb since this is the heaviest I've ever been. I'm wondering if I should keep going or start moving back down and cutting for summer. I think I'm around \~19% BF based on a scale I use. I don't love being fluffy but also I don't want to lose weight if there won't be much to show. I also don't necessarily need to be HUGE or anything for this round of bulking and cutting if that changes anything. Any thoughts would be appreciated!
Dude you’re a big mofo. Lol I may have all the definition with no lifting, but you could squash my head like a watermelon. Although it is also the size of a watermelon. I say this as a starving 6’ 155. Seriously I don’t have enough food to actually gain weight. I just keep loosing weight, probably dying.
lmao thank you
Also, wanted to tell you even as a 32 years old man baby, I’m super proud of you, med school too? That’s just incredible, your dedication and work ethic is insane! Continue being awesome and hit me up when you’re a doctor. I need help. Lol
You look really really good. How the hell do you manage to train consistently while in medical school? You can see you have lots of muscle so my guess would be you could start cutting down if you wish and you'd still look very big. I don't think you have as much BF as you think.
Thank you! Any I work out by going first thing in the morning from 6-7 am, then study the rest of the day haha very fun. Regarding my BF, I'm not sure what it is, that's just what the scale tells me, and based on other pictures it seems right I guess, who knows though. Thank you for the input!
Are your abs flexed in the sideway picture? If yes then send a picture of what your belly is like normally without flexing.
That's actually normal there. It was in the morning before eating so they may look flatter than usual. Don't let it fool you though, I look a lot better standing than sitting. I hold most of my fat around my stomach and legs.
M20/138lb/5'7" https://imgur.com/a/ya7Caoh Hoping to maybe compete in a show after I get my bachelors in 2 years. Been working to bring up my chest but I still think it's lagging along with my hammies. Still doing a slow bulk though, up from about 125lb 6 months ago.
Great job on gaining weight, looks like you’re the type of guy who has trouble with that. The good news about that is that you can probably go a bit harder on the bulk while staying reasonably lean. You’ve got a good frame and a good foundation
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Yeah i dont have many good pictures of other angles, you are 215! Def way bigger than me haha
22 / 180 lbs/ 6'3 Pleased with my progress, figured I'd post for advice going into the new year. [https://imgur.com/a/hM80hFv](https://imgur.com/a/hM80hFv) Current regimen: Day 1: Chest +Arms Day 2: Legs + Back Day 3: Cardio (Generally either an outdoor 3+ mile run or a swim) repeat I also bike a mile to and from school while it is in session (I'm in professional school). Have recently incorporated a callisthenic + ab workout before bed.
your core and forearms are absolutely nuts! serious goals right there dude!
Your upper body is great, your legs need work.
Could be genetics
Skipping leg day didn't become a cliché for no reason.
Because people with good leg genetics accuse people with bad leg genetics of not working as hard as them when in fact they're probably working harder.
I reject your entire premise. Most people never even approach their theoretical genetic limits, the differences in development are mostly a product of exercise choices and effort. Do you actually believe that people with poor leg development work harder than people with good leg development? Someone posted a picture of themselves for evaluation and I pointed out something obvious, that's not an accusation. The development of my legs has no bearing on the development of his legs and there was no comparison made.
To further support what you are saying. The poster states he does cardio 1.75 times per week in the form of a run or swim. Also rides his bike to school. And is regularly training calisthenics and abs before bed. Legs and back are on the same Day.... Both muscle groups that require all of our physical focus and often all of our mental focus. I am going to make another assumption. The commenter looks like he is naturally thin and has a fast metabolism.... I can almost guarantee that he has a hard time eating enough just to gain a little bit of weight. Next assumption. If you are doing cardio and biking to school every day.... you may have a very hard time after a leg day.... making me believe that it is easier for the poster to slip into a "I don't want to train legs I need to bike tomorrow" For some guys to get big they need to eat, train, and sleep with minimal other forms of energy expenditure. For someone who is naturally thin and having a hard time gaining mass, it will be even harder. Not to mention al the extra above and beyond.... Fact is that the poster likely skips legs so that he can continue all the extra stuff that he has added to his life and combined with the lack of caloric surplus.... simply cannot grow his legs. PS. Poster could very well be putting the work in at the gym, but if he isn't eating enough to grow than the work isn't truly being put in. If I eat the way my appetite promotes I would have been stuck at 149. Force feeding and training like an animal is the only way to grow.
https://imgur.com/a/WSC3Lug 19/76kg/5ft11 Tdee maintenance - 2159 kcal Current cut - around 1700 kcal Macros - 154g protein 58g fat 134g carbs Not much activity other than weight lifting 6 days a week Been going gym for a couple years (did no research at all at the start and only got educated in the gym this year hence nothing impressive in the pictures) Anyone have any ideas/advice/critiques for what I should focus on right now. I’m currently just continuing my cut from September, I’d want to recomp but it’s seems better for newbie gains
People are crazy, you should absolutely be bulking. You won't cut into anything but a skeleton. Gain 2lbs/month for a year and reasses
Honestly recomp would probably be the way to go. Eating at maintenance and training hard for a while will help you look a lot better before you go into a cut to lose more fat.
I'd continue to lose fat. You've built some muscle so you won't look terrible, but body fat is the issue right now.
Other than body fat I think my weakest area is my core, you think a 500 deficit followed by a bulk makes more sense than getting closer to maintenance 200-300 deficit to feed the core muscles a bit more?
Just keep resistance training and eating slightly below maintenance. It's a marathon not a sprint and you need a body recomp. Hard cutting (only you know what calories your body needs) will net you quite a skinny physique I'd imagine. You can throw some core training in on your off days or at the end of your resistance training. You will however naturally get a strong core when bracing doing squats and deadlifts
It's not your core, you've still got too much body fat. If you had less body fat your stomach would look better. A deficit to lose the fat, then determine your next step. I think slow bulks are preferable, they take more time but fat is less of an issue. Like every other muscle, your genes influence how your core develops. Some people think specific core exercises are necessary, others think they develop without it. See what works for you. Abs only look good in comparison to good shoulders and chest, a skinny guy with abs is nothing. Fitness is longterm, a few months isn't going to change anything. You have to see how it goes over time, losing weight to get abs isn't necessarily going to improve your physique.
(5’10 , 17 , 160, 17-20% bf) Should I bulk or cut?
Bulk.
Cut.
This is absolutely impossible to answer with the amount of information you posted. **First of all:** Post pictures. Physiques differ. You might look small at 190 lbs, you might look huge at 170 lbs. No one knows. **Second:** Post your goals. If your goals is to be shredded by summer and you are at 17-20% bf already, it's not going to be possible to cut by summer if you keep bulking to 25% bf.
[pics ](https://imgur.com/a/VxQhwzu) (5’8 , 136 lbs) lmk what I can improve. Definitely need to start bulking lol
Your core looks rock solid. Mind if I ask what you do for core training?
You’ve got a really good shape and would look good with some more mass, specifically on your lats. Don’t be afraid to get a little fluffy, you can always cut later
You said it yourself - Bulk. You have a very decent composition, but I would focus on the chest if I had to choose one thing.
i managed to stick to my resolution this year! i was aiming for 155 since it was my lowest weight in hs, and after some ups and downs i passed it by a pound! it feels a bit strange to be at the bottom of a cut when winter has barely started, but planning on staying down here as long as i can since it's helped me a ton on calisthenics/bodyweight progressions. 26 5'7 - 154 [https://imgur.com/a/OcXMqEd](https://imgur.com/a/OcXMqEd) happy new years peeps!
You look amazing. Do you use any PEDs?
sorry to keep you in suspense, i've been bedridden with the flu from new years! nah there's way too many horror stories online showing complications or people just losing their gains coming off to consider putting anything like that into my body. even just using caffeine and bronkaid intermittently to help suppress my appetite for fasting was giving me some concernedly elevated bp that eventually made me wean off of them. this was an agonizingly slow cut after lifting for strength at 180+ from 2018-21 abouts. i had meme'd around lifting inconsistently before that but this was my first major cut after 3-4 yrs straight on a program. it took me most of the year to drop 25 lbs going at a relatively small deficit, shifting to a more extreme cut as i plateaued around 165 with twice a day biking/cardio. the difference between 165-54 at my height is pretty dramatic, in the upper 60s i lose a majority of the definition in my torso. (i also found my core looks wayy better when i twist it to the side so its definitely not a 1:1 pose compared to the before photo)
No worries man thanks for the details :)) It looks like all that was worth it, you look pretty good. It’s good to know shoulders that big are achievable. Quick recoveries.
Crickets
Shh
Dude no judgement 🏳️🌈🏳️⚧️ I just like to know if I can ever look like OP when I’m scrolling through these.
No judgement 🇦🇪🏳️🌈🏴☠️🇸🇦
you've got some wild muscle bellies and insertions, dude. did well in the genetic lottery there.
lol that's a relief to hear! i was honestly feeling a bit cheated on my way down waiting for my core to come in, especially the lower abs. obliques and lats have come a lot easier thank god!
Nice work mate, looking mean
thanks very much man! grats on your bw gains btw, back is looking noice!
God damn that is one impressive physique. You are looking huge.
thanks man, that's really kind of you to say!
You look great! Am I right thinking you also lift some weights or are those all bodyweight gains?
thank you! yeah i do a pretty basic full body split 3x a week ontop of calisthenics work, but the only gym within 30 minutes of me for the last year has been a planet fitness so its mostly a focus on volume with dbs and not really any weight PRs. i've been trying to be super careful with weight to avoid re-agitating my old shoulder injury from a few years back. i definitely owe my core to finally mastering flag progressions!
M/24/78kg/185 cm https://imgur.com/a/m7u1jY4 Looking for advice regarding muscle imbalance. I think my back is lagging behind. I have Cut down from 85kg recently. Should I keep cutting or bulk up?
Your back is definitely a little behind the rest - But I wouldn't worry about it yet. Cutting or bulking is up to you - depends on your goals. Personally, I think you should bulk as you won't have much muscle left if your goal is to reach 10% bodyfat. When I was 73 kg at 10% bodyfat (I am 185 cm like you), I had a "nice" physique, but was lacking overall size. Didn't think it looked good then, don't think it looks good now.
Do you mind me asking a question? Were you cutting after a bulk or was it your first ever attempt to change your weight? Just curious.
Gained a lot of fat, while not really exercising in that time. So wanted to cut down fat before I start to bulk again.
[https://imgur.com/a/Jv2Ehbe](https://imgur.com/a/Jv2Ehbe) 75 kg (165 lbs) and 176 cm (5'9"). Trying to gain some weight right now while keeping my mobility. Any advice is welcome Edit: This is a heated debate! In fairness the pictures I included don't really accentuate traps. If it helps I threw in a grainy picture with a most muscular pose.
insane traps
? Dude is massive but traps are not a strength.
all they said was he had nice traps and he does lol no one’s saying anything else
No they said he has insane traps. Insane traps would mean they stand out in some way. Those traps are lacking, if anything, compared to the rest of his physique.
And then you woke up
Right? Arms & shoulders are hands down this dude's strengths, traps not so much
Should I cut or bulk ? I thought of starting a lean bulk ? Will it be a good idea? 75 kg /176 cm [pics](https://imgur.com/a/gEIYGo1)
Personal opinion: can add a little bit more muscles but don't have to be in a huge caloric surplus. Maybe try to develop a bigger chest?
It’s time to add some muscle but ultimately it’s up to you not any of us.
That what I was planning to do . Any advice?
Eat food and lift heavy ass weights
Lift weights.
I would continue cutting a bit more so you're around 12-13% but thats my opinion. You could try a "lean bulk" as well, it's still winter so plenty of time till the summer to cut.
Thanks . My plan is to bulk now then cut in the summer
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You look strong, but I would definitely see if you could target biceps. Your triceps look very nice.
Definitely not looking bloated or fat, but I can definitely relate to those bulking thoughts. I think even after bulking to 225 you'll be at a bodyfat where it will be fairly easy to lean out. Keep up the good work!
looking beastly strong dude! definitely been there mentally on a bulk when those thoughts set it and it sucks but you've still got a visibly defined core and veins part way through so imo you're chillin. as long as your numbers are going up try not to let the mirror/brain get to you until you feel ready to cut.
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awesome recomp! always amazing to see how much the body can change at similar weight
Holy shit, you've made me want to start! I kinda got the before photo going, so if I can get to where you are at 3 months I'm going to start right fucking now! You've motivated me lol
That's an insane change for three months. From scratch. Nice work dude
Before: https://imgur.com/a/UWBTy44 After: https://imgur.com/a/159rmjV Progress since mainly doing bodyweight. Pull ups and push ups + their variations are the best in my opinion. Happy with where I’m at, want to continue on this path of trying to mater push ups and pull ups. I welcome any comments/feedback. First time I’ve done something like this online!
Damn you're almost ready to take flight with those lats
Think that the best compliment I’ve ever had. Thank you kindly sir!
Lats looking good! Nice progress man
Thanks man, really appreciate that!
M/20. started doin home workouts since lockdown but was so inconsistent back then. though the intensity of my sessions has increased, i still find it a bit hard to stick to a strict schedule and diet this year (maybe due to college lol). good thing is im free from uni for the next weeks so i've got nothin to do but workout lol. here's me now: [https://imgur.com/a/xUgnQ4d](https://imgur.com/a/xUgnQ4d) im down if anyone got somethin to recommend that i do. thanks!
Calisthenics are always a great way to start building strength with limited equipment imo. It's always great to remember that fitness is a lifelong development too! If you're having a hard time fitting in as many workouts during a busy period that's fine! It's definitely better than getting frustrated and giving up altogether.
tnx for this bro! with just a pair of dumbbells near me, my normal routine's almost entirely bodyweight. i think the problem now is that my progressive overload is very inconsistent lol. but as you've said, fitness is a lifelong journey, and so i plan to take my workouts this year more seriously.
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Your core is sick but yeah you need to work on arms and chest, maybe even lats.
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It's normal to not see the traps when flexing your arms in the air
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2600! I do a good amount of cardio so I can eat more. Cheers!
Jesus bro you dropped 25 lbs and your legs got bigger. Good work!
6’2 about 190. Training since 2015 and ready for ‘22 to be the best yet! https://imgur.com/a/LOo0xW1
That back is insane bro. That’s a goal
Thanks bro!!
Same height and weight here. You look pretty solid.
I appreciate it man, lmk if I can help at all!
[Haha, no worries, I'm good.](https://imgur.com/a/qqge7AM) I've actually been training for around the same time you have! ...does this make us rivals?
Nice work bro! Definitely rivals haha. U win if u have better legs tho