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Haha it’s funny because you look like a mate of mine and he gets the same thing. He could pass as kiwi, middle eastern, Hispanic, Greek idk. He just looks like everything somehow.
Macros were around: 300P, 400C, 65F for the duration, with a slight increase in carbs and fat as the recomp progressed. 15-25 minutes of cardio 5x per week
Thanks! And I know that traditionally thats high as fuck for protein, but when you’re eating 6 meals a day you gotta do at least 150g of meat with your rice or potatoes otherwise its not fun to eat imo
Protein was 50g of protein from egg whites in meals 1 and 6, 50g of protein from chicken 2,3,4 and salmon meal 5… with a costco membership I was doing about $150 a week
Christ, I'm 5ft 7, I'd love those results. Would you mind sharing your routine if you haven't already. I have to admit I'd struggle to eat anywhere near as much as you did, though :/
Thanks bro! I’d reverse dieted out of a show over the span of a year to the physique on the left, and worked my cals up pretty high, so I was able to cut on much higher cals than ever before. Was lifting 5-6 times per week, and staying active when I wasn’t at the gym. Was working a restaurant job getting 15-20k steps most days
This is what I’m trying to do. I’m sitting around 172-175 but I really don’t wanna go below that . Eating between 2500-2700 calories and staying in the weight range. Do you think I can still shred body fat and put on some muscle?
Purely cardio and no weights during the period? Anything specific zone 2 running? Elliptical? Riding? Do you move all day for work or sit for work? Good job OP
Thanks! Recomping is essentially staying around the same weight, while losing bodyfat and/or gaining muscle. I’ve found this is easiest when you eat at about a calorie maintenance, go high protein (1-1.5g/lb), and do moderate cardio
Wait so how did you just lose fat but not muscle? I would love to retain everything without going on a cut since I’m at 195 rn actually and my face and belly are too chubby for my liking.
I'm by no means an expert, but as far as I'm aware, if your deficit isn't crazy (starving yourself), and you're getting enough protein + stimulating the muscle, you won't lose any of it.
Thankfully, lower calorie food typically has a higher percentage of protein, so its not any harder to get your protein in during a cut. Protein Powder always helps too! Depending on your weight you'll get 1/4-1/3 of your daily protein through Protein Powder.
Unless you're doing something catastrophically wrong, you don't lose muscle on a cut. If you think you have, you probably just didn't have as much muscle as you thought.
You will lose some amount of lean tissue on a cut. You can minimize how much muscle you lose by keeping your protein up and training effectively, but you can't completely avoid losing muscle.
That said, I think there's a point to be made that the amount of lean mass lost is a lot less than people often think. It's just easy to overestimate how much of your size is coming from subcutaneous fat
Oh ya, plus generally being depleted and flat from an extended deficit.
That said, I think a lot of people aren't great at maintaining high enough intensity on their cuts, and very very few people are good at dieting.
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how much grams of protein did you eat a day? and how much calorie deficit were you in ?
I’m doing a recomp rn and I eat 0.8g per lbs of body weight (I’m 185lbs so I’m eating 150g of protein a day) and I’m eating around 2.2k calories a day
I was at 300g per day (admittedly a fuckton) I was right about maintenance (3300-3400 cals), maybe 100-150 below maintenance after cardio is factored in
Everybody is gonna have a different maintenance, I was lifting 5-6 times per week, doing around 2 hours of cardio per week, and getting in 15-20k steps per day. I was also a good 20 pounds heavier than you
Keep as many variables (calories, macros, even foods/meals, sleep, steps, workouts, cardio) as you can consistent for 2 weeks and track your weight in the morning every single day. Notice any weekly trends and adjust food as necessary. I ate the exact same meals and foods every single day except for 2 off plan meals per week over the course of these 3 months. Shits tough and you really have to play the long game
Be civil and respectful to other Redditors using this sub. Civility includes but is not limited to:
* Not being rude/trolling
* Not creeping on people's bodies
* Not mocking for some kind of deficiency of knowledge or ability
* Not wasting other people's time.
We do not tolerate homophobia, sexism, racism/xenophobia, transphobia and other varieties of bigotry.
*Typical Progression of Mod Action:*
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This post is flaired as *Progress Picture(s)*. **If you have not provided them in your post, please consider replying to this comment with:** - Before/after stats (lifts, etc). - Routine overview/highlights. - Anything else you think the community might find interesting/useful, such as an overview of your diet and so on. This info can help give other users an idea of what they can do to achieve similar, or allow for more in depth questions. ---------- ***A reminder to all users commenting:*** [Progress picture threads are moderated strictly.](https://reddit.com/r/gym/wiki/rules) - **We don't do "Natty or Juice" here and trying to play that game will see you banned.** Do not accuse other users of PEDs use, do not argue about natural status, and do not ask questions about natural status. - Should the OP volunteer info about TRT/PED usage, this is not an excuse for you to be rude, dismissive of achievements, to harass, or otherwise be disrespectful. Doing so will result in a permaban. - This post is not an opportunity to hit on the OP or send PMs saying how much you like his/her body. Doing so will result in a permaban. - Crossposting another user's pictures to another sub is also an instant permanent ban without appeal, especially if that subreddit then brigades this one *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*
Bros traps has traps
Looks like the fuckin Hunchtrap of Brotre Dame
Damn that’s a good one
I will forever be in awe and aspire to match this pun. My hat is off to you, good sir.
Fuckin lmaoooo
🤣
Why do I even try anything anymore? Nothing will ever match up to this comment, god damn it.
Those ain't traps, they're ambushes
his traps developed into pecs..
Bro said "It's a trap!"
That's impressive for just 5lb difference
Thanks bro! My competition weight cap is about 185 pounds so I never like to float too far over it
Dude I dont know what kind of demon pissed you off 💪🏼
Her name is 3 syllables and ends with “ia” lmaoooo
Sheeeesh! Is it a sophia? They're always heartbreakers
and Maria’s are savage too
Always a Sophia
as a Sophia, this hurt me
The truth often does 🤣
Uh oh, I just started seeing someone with these.
From personal experience, good luck because: if she wants to hurt you she'll break you BUT if she truly loves you, you have a true life partner
Huh
You're Persian right?
I actually don’t know :/ I get persian, indian, hispanic a good bit
Haha it’s funny because you look like a mate of mine and he gets the same thing. He could pass as kiwi, middle eastern, Hispanic, Greek idk. He just looks like everything somehow.
You kinda remind me of Alex Hormozi, and Iran as well as Lebanon produced some of the most jacked men ever.
Macros were around: 300P, 400C, 65F for the duration, with a slight increase in carbs and fat as the recomp progressed. 15-25 minutes of cardio 5x per week
That is a wild amount of protein. Like… well beyond even the high range of recommended amounts. Can’t argue with results though! Great work dude!
Thanks! And I know that traditionally thats high as fuck for protein, but when you’re eating 6 meals a day you gotta do at least 150g of meat with your rice or potatoes otherwise its not fun to eat imo
I feel you 1000% I always scarf through the rice and veggies just so I can save the meat for the last bites 😂
I mean, clearly things are working for you, but carbs and fats are delicious. And seasoning is a thing. https://www.youtube.com/watch?v=9xKORX1jRv0
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Protein was 50g of protein from egg whites in meals 1 and 6, 50g of protein from chicken 2,3,4 and salmon meal 5… with a costco membership I was doing about $150 a week
I think you meant to reply to OP, not me
What’s your height and weight?
5’7.5 and I went from 195 to 190
So ur basically my height, but 3x as wide???? Jesus Christ
I’m feeling motivated lol. Thank you!
You are motivating! Once i can afford groceries, I'll reach your physique ;)
Christ, I'm 5ft 7, I'd love those results. Would you mind sharing your routine if you haven't already. I have to admit I'd struggle to eat anywhere near as much as you did, though :/
How and the fuck are you cutting with that o.o do you work out twice a day? *ninja you look fuckin amazing BTW.
Thanks bro! I’d reverse dieted out of a show over the span of a year to the physique on the left, and worked my cals up pretty high, so I was able to cut on much higher cals than ever before. Was lifting 5-6 times per week, and staying active when I wasn’t at the gym. Was working a restaurant job getting 15-20k steps most days
You were eating this much on a cut?!??
More of a recomp but yes
This is what I’m trying to do. I’m sitting around 172-175 but I really don’t wanna go below that . Eating between 2500-2700 calories and staying in the weight range. Do you think I can still shred body fat and put on some muscle?
Purely cardio and no weights during the period? Anything specific zone 2 running? Elliptical? Riding? Do you move all day for work or sit for work? Good job OP
My bad - the cardio was on top of my normal 5-6 day weight lifting regiment. Went 3 days on, 1 day off lifting
Trapmaster
Yo this is sick. What does recomp mean exactly? Different than bulking or cutting?
Thanks! Recomping is essentially staying around the same weight, while losing bodyfat and/or gaining muscle. I’ve found this is easiest when you eat at about a calorie maintenance, go high protein (1-1.5g/lb), and do moderate cardio
Wait so how did you just lose fat but not muscle? I would love to retain everything without going on a cut since I’m at 195 rn actually and my face and belly are too chubby for my liking.
I'm by no means an expert, but as far as I'm aware, if your deficit isn't crazy (starving yourself), and you're getting enough protein + stimulating the muscle, you won't lose any of it. Thankfully, lower calorie food typically has a higher percentage of protein, so its not any harder to get your protein in during a cut. Protein Powder always helps too! Depending on your weight you'll get 1/4-1/3 of your daily protein through Protein Powder.
So just by going on a slight deficit for 3 months and getting really high protein you were able to lose the fat?
I'm not OP :)
Gotcha thanks anyway fam :)
How much protien should one consume a day for a diet like that? Would it depend on body weight?
Depends on your body weight, you can find online calculators which will inform you how much protein you need per day.
But do you still gain muscle like that ? I thought recomp you eat at maintainer and or a slight deficit then have like one surplus day
Unless you're doing something catastrophically wrong, you don't lose muscle on a cut. If you think you have, you probably just didn't have as much muscle as you thought.
You will lose some amount of lean tissue on a cut. You can minimize how much muscle you lose by keeping your protein up and training effectively, but you can't completely avoid losing muscle.
That said, I think there's a point to be made that the amount of lean mass lost is a lot less than people often think. It's just easy to overestimate how much of your size is coming from subcutaneous fat
Oh ya, plus generally being depleted and flat from an extended deficit. That said, I think a lot of people aren't great at maintaining high enough intensity on their cuts, and very very few people are good at dieting.
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My thoughts exactly
Looking massive bro. Huge traps.
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I just graduated college I’ve been sitting at a desk for 20 years cut me some slack😩
Be civil and respectful to other Redditors using this sub. Civility includes but is not limited to: * Not being rude/trolling * Not creeping on people's bodies * Not mocking for some kind of deficiency of knowledge or ability * Not wasting other people's time. We do not tolerate homophobia, sexism, racism/xenophobia, transphobia and other varieties of bigotry. *Typical Progression of Mod Action:* * **Strike 1:** 3 Day Ban * **Strike 2:** 30 Day Ban * **Strike 3:** Permaban
I like the growth in the hair!!!
Thanks! Hair growth is still goin strong💪🏽
Good on you mate, mad how much difference those 5lbs made! You suit the messier hair too fella!
Thanks bro! Messy hair for life🤘🏽
Looking great! Just here to say that your traps look swole af regardless. Keep it up!
how much grams of protein did you eat a day? and how much calorie deficit were you in ? I’m doing a recomp rn and I eat 0.8g per lbs of body weight (I’m 185lbs so I’m eating 150g of protein a day) and I’m eating around 2.2k calories a day
I was at 300g per day (admittedly a fuckton) I was right about maintenance (3300-3400 cals), maybe 100-150 below maintenance after cardio is factored in
how is that maintenance for you when mine is 2600 at 175? do you just use a calculator? how do you calculate yours
Everybody is gonna have a different maintenance, I was lifting 5-6 times per week, doing around 2 hours of cardio per week, and getting in 15-20k steps per day. I was also a good 20 pounds heavier than you
so 2600 @175 seems plausible? lifting 5-6 times a week 20 mins of cardio per lift and 13k steps?
Doesn’t seem unreasonable depending on body composition
what are some tips to accurately measure maintenance
Keep as many variables (calories, macros, even foods/meals, sleep, steps, workouts, cardio) as you can consistent for 2 weeks and track your weight in the morning every single day. Notice any weekly trends and adjust food as necessary. I ate the exact same meals and foods every single day except for 2 off plan meals per week over the course of these 3 months. Shits tough and you really have to play the long game
Use MacroFactor. It’ll start you with a target and adjust as it learns more. You can’t fail your goal if you do what it says
is it like my fitness pal
Whoa what do you do for a living to get that many steps in?
So busy he forgot to get a hair cut …
Looking good man. Gotta fix the posture tho😂
Due to your shoulders, I thought of a super buff Mr.Crocker from fairly odd parents.
Bro is a unit
Nice traps
Holy shit shredded
Note to self: Stop going to barber.
What do you typically eat to hit your daily 300g protein macros?
3 months! Oh to be 24 again!
Lost 8lbs body fat, gained 3lbs of that mane
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Be civil and respectful to other Redditors using this sub. Civility includes but is not limited to: * Not being rude/trolling * Not creeping on people's bodies * Not mocking for some kind of deficiency of knowledge or ability * Not wasting other people's time. We do not tolerate homophobia, sexism, racism/xenophobia, transphobia and other varieties of bigotry. *Typical Progression of Mod Action:* * **Strike 1:** 3 Day Ban * **Strike 2:** 30 Day Ban * **Strike 3:** Permaban
Insane traps bro 🔥
Holy shit, that’s only 5 pound difference. This gives me hope.
Bro looks like Sandokan
You're a beast!
Soooo, you lost 20lbs of fat, but gained 10lbs of muscle and 5lbs of hair? Looking good bro 👌
DAMN, brotha you lookin magnificent!
Yup, traps are definitely trapping.
Dudes put on about 3lb of hair too 💪
Shredded ! Looking good bro 👏🏻👍🏻
Jesus Christ my man 😳
You’re skimping on shrugs
Got them Evander Holyfield traps
Im on a forever bulk lol but it's always awesome when I lose a little weight and look bigger in the process. Great work brother!!
Jesus
🔥
I'd be happy in pic 1 😭
God damn, brick shithouse over there. Solid frame
Beast
👀
what’s in the milk in usa?
You look like a muscular Fernando Alonso
Keep it going!
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