I started out skinny fat and laughably weak. I still have a ways to go, but thanks to you people I can now take my shirt off at the beach without being crushed with shame. I learned everything I know about lifting from this place. You helped me when I really needed it and changed my life for the better.
I am skinny fat, but I started doing circuit training at the gym (essentially lifting with an hiit pace).
What was the turning point for you in which you started shedding fat and building muscle?
I came for the anime, but found fit. That was 2 years ago.
Routine has always been
I started 5 x 5 on the big lifts and dropped to 3 x 5 as I got stronger. Always been 3 x 8-12 on accessories.
For the most part, I just do the same lift with lighter weight. I did this at first to reinforce form and work on flexibility and it stuck. So I guess I'm doing the boring but big part of 5/3/1. I do change the lift a bit (example: incline bench, SLDL)
Besides redoing the same lift with lighter weight: dips, curls, roman chair, and ab wheel.
I usually only do 1 accessory for a main lift, sometimes 2. I count squat, dead, OP, bench, row, and pullups as a main lift, so I'm doing 6-8 exercises in total.
Stats (approximating lifts, I have not done a 1rm in a long time).
Never bulked or cut, just followed macros as laid out by you guys. That changed my old diet my taking out carbs and adding protein.
>I usually only do 1 accessory for a main lift, sometimes 2.
what does this mean? do you do an accessory right after the main lift, or do you do an accessory that roughly works the same region as the main lift, so you just do 3-4 accessories after the main lifts?
>Never bulked or cut, just followed macros as laid out by you guys. That changed my old diet my taking out carbs and adding protein.
so you've only eaten clean at maintenance and you got rid of the love handles (skinny fat)?
You're starting to sound like someone who's gonna make it.
How old are you op?
I can start weight lifting at 16, until then I am stuck with bodyweight training. This is definitely my dream body.
Can you give me a staple of your diet? I eat eggs and oatmeal everyday for protein, but I hardly workout, I have the outline of this body, just missing the muscle.
Sorry, I do ABA. I had good results with maintenance eating while lifting. Following fit macros completely restructured my diet as I ate like complete shit. And I do the "boring but big" accessory right after the main corresponding lift.
Bench 3 x 5
Bench 3 x 8
Squat 3 x 5
Squat 3 x 8
Pullups 3 x 5
Pullups 3 x 8
Curls 3 x 8
Ab wheel 3 x 12
I gotta run, but I will try to find a picture. I have low self-esteem and was very guarded when it came to my body (still am). Needless to say, I don't have a folder loaded with pics. But I think I have a family photo at the pool I can edit and scan, let me see if I can find it.
Sorry if I'm not doing a good job describing my routine or answering questions. I'm not great at giving advice. I just followed the guidelines laid out by people on here, and they know allot more than me.
Thanks again guys, this place really changed me. No bullshit.
Another request for diet program. As accurate as possible. Thanks OP, sending praises and gains.
THANK YOU BASED BACKSNAP GORILLA
well thanks for answering our questions and congrats on the results. You definitely don't have any reason to be self concious about your body. Just think about it, even /fit/ is complementing you, and you know how this place often is.
>be totally autistic introverted virgin
>started getting srs about lifting this year and stayed consistent all summer
>got back to uni this morning
>waiting in line to pick up bus pass
>just want to hurry up and get home for vidya and sleep
>qt blonde in front of me overheard a phone conversation I was ending with friend
>turns and starts to make conversation
>had just biked to school
>basically just gives me her number
>smiles and says bye as we get out of line and again as I start to head home
What the fuck? Did I just get really lucky or is this what making it is like?
Fuck no, a three day, 1x/wk split is fine for a bodybuilder on a shitload of drugs, but there aren't even many top-level PLers who train this way anymore, most of them prefer to get multiple sessions for each lift in every week. Just do SS or SS, or at most an upper/lower or push/pull.
Thank you anon
I will write this on my arm and carry it into the gym with me
>doesn't even know how to read
Stronger and look better than you faggot, plus my reading comprehension has surpassed the high school level
Not consistently, but if you have never got laid without trying at least once in your life then you're probably either ugly or very autistic.
I was semi-autistic and chubby and I still got laid without trying once.
Why so you can realize your inferiority and then jack off to it faggot?
I'll help you out with your reading skills though
>lift a summer
Nowhere did I say I only lifted for hte summer. I've been lifting for a few years now and only got very srs about it this summer. I have competed as recently as a year ago
>thinks he made it
Nowhere did I say that either
Have fun being trying to be a tough guy on the internet though, I'll be calling up that blonde tonight (if you managed to understand that part)
>Curls 3 x 8
>Ab wheel 3 x 12
my mind read this as
Cartwheel 3 x 12
almost lost my shit
okay well the original image (i.e., that one without the bottom edits) had it as an AxBxCxx and the answer then is yes you could probably do it for a little while before you started stalling out.
Sure, happens from time to time (and I'm not even that good looking, just kinda big and lean as shit, which has helped my face look a little more masculine), but it's not like every single weekend that I go out girls throw themselves at me.
Does a bear shit in the woods?
I really do. I have a terrible time with eye contact.
This is where my self-diagnosed Asperger's really helps. I easily ritualize things and am painstakingly routine about diet and exercise. I think you're hemmed in by genetics to a degree, but consistency is really the key to gains.
My diet is boring as shit. I do mostly kale for leafy green veggies, berries for fruit, and meat, nuts, and eggs for protein. I only drink water, green tea, and milk. I do skimp out on carbs a bit. I don't eat much in the way of grains, and carb up on fruit and veggies.
I cheat once every week or two. If I drink, it's red wine or vodka with seltzer.
For supplements, I do creatine, fishoil, vitamin D, turmeric, and resveratrol. Protein shakes to fill in macros.
I also do a fair amount of cardio. I know this is a bit of a faux pas around these parts. I don't go over 3 miles on distance, and do HIIT 1-2x a week. This is probably overtraining, but I like the mindfuck element. Nothing makes me want to break harder than cardio and that's always a fun fight.
This looks so much like me, holy shit. Also how tall are you? You have bigger calves and quads than me (i lift for strength with my legs - for sports) but the upper body is almost exactly like mine. Good work OP
I play club rugby and soccer for my college (heh) basically my coach puts me in on defense as the soccer equivalent of a hockey enforcer. Pretty fun, I just break kids when they try to turn.
That's some nice underwear, what brand is it?
>That's some nice underwear, what brand is it?
Someone put this fool out of his misery already
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
>never bulked or cut
Yes you have, if you have eaten a surplus you have bulk, and if you have eaten a deficit you cut. I really doubt you have been 185lbs the entire time? so if u gained or lost weight u bulked or cut?
>circuit training at the gym (essentially lifting with an hiit pace)
Why do newbies always try to complicate things?
Just lift heavy things. Heavy enough that you physically can't lift it more than 10x. Do that at least 3x every work out. Do a workout at least once a week for each major body movement (push/pull/legs/shoulders). Eat protein and sleep.
BOOM, decent body within a year. Like fucking magic. No HIIT, circuits, Wods, what the fuck ever else you're doing.
holy crap, I'm a skinnyfat who's been lifting for 1,5 years. I've been doing that exact routine for like 6 months now, started with a brosplit. For next summer, I'll be out of skinnyfat forever. you made my day OP