Progress CBT

>>39190060
You look like shit just give up now

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>>39190066

Thanks kind anon, I'm sure you fell for the SS+GOMAD meme from the lack of pictures you're showing.

>>39190089
Nice ass, Hank Hill

>>39190102

Wait until you see my urethra

>>39190111
Damn I didn't even see your height. You're a manlet too. Sad!

>>39190066
Shoo shoo gains goblin

Op how do you work your chest? It looks a lot like compound only chest

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>>39190118

B-b-but I'm the king of manlets.

> Implying your b8 doesn't fuel me.

>>39190060
Wow, I'm a 5'7 130lb manlet and can diddy 230. Is that cool?

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>>39190129

This was my chest last month, seems like its actually growing. Just superbly slow.

My chest has always lagged like a bitch. I've been focusing on growing it via weighted-meme-dips and High/Low cable flys.

I think a switch to dumbbell bench would be good for it, but I just love barbell bench too much.

>>39190183
I've got a similar body proportion to you and was a swimmer. what's your workout technique/workout plan?

>>39190213

PPL PPL x

I know PPL gets a lot of shit, but you have to make slow progression on all of your compounds without hurting yourself.

I worked each body part 2x a week with 3 exercises. 8-12 reps for 3 sets. Start with compounds first. On chest day I do weighted dips first rather than bench.

Monday/Thursday: Chest/Shoulder/Tris

Tuesday/Friday: Pullups/Biceps/DL/Forearms/Traps
(Hex bar allows me to DL, farmerwalk, and shrug)

Wednesday/Saturday:
Legs/Core

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Here's the story. I was 190lbs last year and cut to 148 around march. I was retarded and didn't lift. Did SL around the end of march - mid june. Didn't continue until last week of July. I've been doing a 4 day split; SL hybrid with accessory lifts. I've gained my strength back and some, but I still look like shit. It's been 3 months as of now.

5'11'' 156lbs

OHP 5x5 90lbs
Bench 5x5 135lbs (been stuck on this weight for almost 3 weeks, can do 4RM on 140)
Squat 5x5 190lbs
Deadlift 1x5 205lbs
Bent over Row 4x12 110lbs

I eat 2700-2800kcal a day. ~100g protein. I feel like im just getting fat.

idk losing motivation

>>39190405

Might wanna try to hit 150g protein. You sound like you're just eating at maintenace

>>39190405
Consume less fat calories you piglet

Also do some cardio every day before lifting

>>39190405
>eating 2700-2800 kcal a day
>only 100 g protein

bls be b8

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>>39190418
>>39190434
>>39190483
Should I start taking whey? Most of calories are from chicken breast, rice, and milk. Scared to eat more after losing so much weight.

Any suggestions for a better workout plan?

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5'10"
190 lbs

>>39190717
Stop drinking so much milk

>>39190060
can someone tell me why faggots like OP, dnaguy and cheekie annoy me so much?

>>39190560
Routine? I've been mirin' your pics for months now, brah.

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>5'11"
>190

Going for 205lb bulk

>>39190802
mostly body weight, light weight, bands etc... sometimes I do a p90x sorta thing. And thanks, good luck with your goals!

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>>39190822

Anthony Weiner.

>you forgot something before the photo.

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5'9" 240-185 4 years

>>39190777

OP here, I'm betting on it being because of your insecurities.

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3 months into lifting.
everything is 5 reps
Bench has gone from 95-135
Squat 135 has gone to 225
Deadlift 120 has gone to 275

Bench is fucking pathetic and I don't know why it's lagging behind so much. I do accessory work for my arms and shoulders (and also abs and calves). Arms I do lateral raises tricep extensions curls and dumbell shoulder press. Any advice on how to get bench higher?

I feel like my abs haven't gotten much better. I was doing sit ups holding lmao1pl8 but my back was starting to hurt like crazy. I switched to leg raises on power tower but I feel like I'm not getting enough work doing that. I know hanging leg raises are superior but I swing around like a fucking retard for some reason when I try, I don't understand

The bigger issue is that, my joints are betraying me. I have medial epicondylitis also called golfer's elbow in my left elbow (basically inflamed tendon that causes pain and can get worse if not rested)

It's pissing me off because my arms are already lagging behind and now if I work them hard my elbow kills like crazy (definitely not DOMs pain). I bought one of those pressure bands which does help but I feel like I need to just let it rest for a week or so.

Any advice on what parts of my body need most work, what I could do for better ab work, and what I should do about my arms? I think skullcrushers are what brought this on. Any gentler tricep exercises?

Sorry for wall of text. I lift alone and haven't had anyone to ask advice from so I'm a little bit lost. Thanks anons. <3 We're all gonna make it

>>39190863

Jesus Christ, looked like a baby faced shopped onto a thick dude in the first pic. Nice fuggin gains man.

>>39190885
I know I cringe every time I see pictures from back then

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>progress

Just ate double my TDEE in gumbo. We regress mode now.

>>39190843
Shhhh... huma doesn't know I've started back up again again

>>39190863
Damn son. Routine?

>>39190873
I think its your faggy smile and reddit-tier false positivity and jokes
>exactly EXACTLY 1/2/3/4
sure

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>>39190863
wtf is that real?? if you lie you momma dies tonight.

>>39190941
Yes I am real
>>39190937
Upper Lower split. Routine is far less important than consistency and intensity

>>39190957
>Routine is far less important than consistency and intensity

Jesus fuck, I can't THIS this enough. /fit/ is far too autisitc about routines instead of just busting their ass in the gym.

>>39190863
Left pic is shopped. I can see through the pixels.

>>39190979
I wish it was

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>>39190991
W-what.. Dude do you have another pic of you looking like a 12 year old kid glued his head on a 38 year old man's body? I need it man..

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How the fuck do people start out with a 175lb bench one week after lifting? That's got to be bullshit, unless you did sports or lifted before.

>>39190879
Are you Gordon Ramsay's son?

Switch to dumbell chest press and do dips.

>>39191030

OP didn't go from never exercising in his life to lifting.

That body on the left is someone who clearly does some physical activity (delts are obvious give away), he said he swam in the past so it makes sense, he already had a pretty developed body, he just needed to pack on mass.

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>>39191008
>W-what.. Dude do you have another pic of you looking like a 12 year old kid glued his head on a 38 year old man's body?

Anon pls you make me sad
I look like pepe in this one

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2 months of serious lifting... So is core isolation not a meme or do I just need to lose weight for my abs to show?

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>>39190939

Post pics or eat shit anon.

The positivity is legit, and 1/2/3/4 has been my goal from the get go. When I maxed, the only thing higher than 1/2/3/4 was my bench. I could have added a bit of weight to the deadlift or squat, but fuck multiple attempts of those in one day.

You're just gonna have to fucking deal with the jokes, that's one thing that isn't progressing.

Furthermore, b8 harder. Post pics and timestamps you couch n' keyboard warrior.

>>39191071
core isolation for abs to show is a meme, but you want a thicc core for your compounds anyway, so if you like it, do it. what you need for abs to show is a low bf%.

>>39191071
Not the guy you were talking to but
>the jokes are here to stay
>couch n keyboard warrior
>fat gf or sister?

>>reddit

>>39191101
whoops, meant to quote
>>39191067

>>39191067
see
>>39191101

>>39191108

So how does it feel so sleep alone anon?

>>39191036
Thanks buddy I will do dumbell chest press. Should I go for regular or incline?

Sadly dips FUCK with my elbows worse than skullcrushers did. It's genuine pain (not like getting used to doing chin up/pull ups - those were hard but not painful like this). Maybe it's shitty form? But I feel like it's hard to have bad form in a dip?

PS: Thanks for the idea. I'll be Gordon Ramsey for halloween lol

>>39190923
Pretty lean anon

>>39191173
Very small incline is best

>>39190560
Goddamn, you're hot as fuck (no homo).

One of my goals is to be shredded, but I have so little body mass that it's going to take a long time.

>>39191071
>settling for a fatty

Try harder man. In the before pic it would be acceptable, but you have to step your game up now, or get her to work on her body too if you like her a lot.

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Left 185
Right 230
I would say over a year between the 2

>>39191410

Legitimate jealousy, I love it.

>>39190879
6 weeks into lifting here's my progress...

65lbs to 125lbs squat
65lbs to 95lbs bench
45lbs to 70lbs bent-over row (reset due to bad form)
45lbs to 65lbs OHP
95lbs to 175lbs Deadlift

Don't worry where you're at bro. Just worry about progressing and eating right. Hopefully I'll make it to 1/2/3/4 this year or get close, starting as a 122lb skeleton.

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186 cm 86kg. bf guess pls?

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former fat as fatass reporting in

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>Progress
No old pics, but within the last two months I did 3 things:
>New OHP PR - 175
>New Bench - 255
>Finally benched 225 x 5

Hail hitler

>>39191030
They don't.

I started out after 3 years of no exercise at all. Literally nothing.

Starting at gym I couldn't bench the bar.

>>39191473

Shit man, nicely done

>>39191475

Sick OHP, jelly

>>39191475
Jelly
Stats/program?

>>39191485
>>39191489
THANKS BRUHS. FEELSGUD.

Im 5'9" 195lbs. I have some program I made up thats basically a 3day split, that people here have told me is retarded everytime I post it. Considering trying Madcow 5x5

>>39191425
How the fuck did you gain nearly 50lbs you look the same

>>39190863
I'm 5'10 and started at 220lbs
Currently at 175lbs
How did you lose all the fat first and then start lifting? At what weight and how did you start bulking?

I currently eat at a deficit and lift

>>39190863
you post on r9k you autistic virgin fuck

>>39190060

Maybe your chest is small because you're bench press is 235 lbs. Instead of 300 lbs or something.

I'd also wager that your traps are relatively small because you lift babbyweight overhead.

Though really, you're not going to get a super puffed up chest without steroids.

>>39191636
I don't think I've ever posted on R9K.
>>39191623
I dropped down to 170 then I did a few bulk and cut cycles.

>>39191661

You're right, literally no one benching 235 has a good chest. Never seen a juicy natty either.

I swear there's stupid amounts of faggots push pressing 50lbs onto their OHP. I try to strict press until I struggle on the last rep.

>>39190291

>I know PPL gets a lot of shit, but you have to make slow progression on all of your compounds without hurting yourself.

Why can't you make faster progress on compounds without hurting yourself? You're fairly new and your lifts aren't great, you probably could.

Also, things like "push" and "pull" are stupid ways of splitting up a program. If you want to run more of a "split" as an intermediate, it makes more sense to split things up based on lifts. Like on Monday, do volume squats, bench press,. On Tuesday, do volume OHP, some relatively light pulling exercise (chin ups, power cleans), and some related accessory lifts (dips, curls if you wants armz, etc). On Thurdsay, squat light (2x5 for 60% of your Monday weight as an example), bench heavy (work up to a 5RM, five singles, a triple, or some such). On Saturday, Squat heavy, OHP heavy, and deadlift heavy.

>>39191143
>>39191435
>he thinks having a fat gf is an accomplishment
Lmao at ur life dude

>>39190405

You are weak and entirely too lightweight. You need SS and to get to 190 lbs, minimum. Once you get in the neighborhood of 315 3x5 squat, 200 3x5 bench, more than 3playt 1x5 deadlift, and at LEAST 135 3x5 OHP, reevaluate.

>>39190434

How to make ZERO GAINS: The Post

>>39191558
I don't undertake the question haha

>>39191703
Not bad advice anon. I'm worried that OHP the day after benching would result in my shoulders getting little rest. I don't mind slow progress at all regardless of how strong I am now. I'll keep this setup written down when i decide to switch programs.

>>39191712
(You)

>>39190879

>Lifting three months
>Does a bunch of exhaustive accessory work
>Wonders why his bench is failing

Why do you people refuse to do SS as noobs? AND THEN bitch about how you're still weak when SS is there solely to make you stronger?

At least read the goddamn Bench Press section of The Book. I imagine there is something about more efficient form you could learn from it, which will increase the weights you can lift.

SPECIFICALLY on how to get bench press higher, my advice is not particularly geared to a relative beginner. I had been doing SS and Texas Method type crap for sports for years, always splitting attention between OHP and Bench for the purposes of general strength and shoulder health, but that is obviously going to cause them to each be lower past a point than they would if I focused on one more than the other. I recently started training specifically for powerlifting, focusing on making bench gains every week, and only treating OHP as an accessory lift whose progress isn't important. Now I'm easily hitting bench PRs.

Also, your lack of visible abs is not due to not enough targeted ab work, it's due to not having really low bodyfat. And your targeted ab work is probably hindering your squat progress to a small extent.

>>39191734

>I'm worried that OHP the day after benching would result in my shoulders getting little rest.

A valid concern, that's why I'd recommend taking a day off between heavy OHP and heavy bench press. Also, potentially focusing specifically on one during one week, and the other the next, like typical Texas Method programming.

You could also just focus on bench primarily, but be sure to do enough OHP to keep your shoulders well rounded and healthy. Something like volume bench on Monday, 3x5 with 80-85% of 1RM OHP on Wednesday, and then heavy Bench Press on Friday.

>>39191672
Hmm thanks. great job
Mirin heavy

>lifted for 1 week
>175lbs bench
was it this easy for you guys too?

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>>39191870

OP here. College swimming involved a lot of weight training alongside normal practices. Here's a pic from when I was 17.

I had quite a bit of prior experience. I was just sedentary for 6 months or so with a bad diet.

>>39191866
Thanks F A M

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1 year
pics aren't same angle

>>39192004
What's your height, lifts, routine? You juice?

>>39192020
5'5, natty

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Started at 6'2 165, ballooned to 6'3 & 210 and now I've cut down to 190; I've been lifting on and off since starting college. I feel great and look fine so nowadays I mostly just work out for maintenance/strength gains. I put up 1/2/3/4 for sets of 5 (3 for deadlift), with my bench down to 195x5 because I drank&generally fucked around too much this summer.

It's been worth every minute of it

>>39192004
jesus you post these same pics like every fucking day here and on /r/bodybuilding

we get it dude you're insecure over how short you are and seek validation from internet strangers to make up for it

>>39192304
"ballooned"

>>39192304
>210
>looking that small
sure breh

WHAT THE FUCK IS HAPPENING HERE!!!! FIT USED TO BE A BUNCH OF DYELS!! I remember in 2012 everyone posting here was either fatty or skeleton.. now everybody is ripped wtf is going on? did everyone actually make it? I might shed a tear

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>>39192332
Yea I got to 210 within the first year, with probably 10 of that being excess fat. Lost the other 10+lbs of muscle from not lifting/eating properly since then

>>39192343
"cut down to 190"
>reading comprehension

This is the only pic I still have of me around then, I was ~205 in this

>>39192373
>lowstandards
fuck off from /fit/ faggot, most people here are DYEL, or first bulk fat mode

>>39192304

I'm 6'4, so I know what weight to muscle should be going on, there is no way in fucking hell you are 210 in that second pic. if you are either your legs are huge or you got fucked genetically and your muscles are super dense.

>>39192405
e-statting is the cancer that will never leave /fit/ but new guys are mostly looking for "mass" and think that e-statting weight will get them in the big boys club

I am 6'4", 200 but the main difference is a lot lower bf than the new guys.

>>39192405
Both 'after' pictures are of me now at 190

>>39192405
>>39192424

6'2 myself.

No way a guy at that BF is 210 with that muscle size.

I don't get it does saying a higher weight make someone feel better about themselves?

>>39190118
I like how
5'11 - manlet
6'0 - alpha
when there's like 2 or 3 cm difference

>>39192441

People can't make that distinction in real life unless they are one of those two heights, just when they see a number.

Women won't notice the difference because most of them are under 5'8"

>>39192436
>>39192424
>>39192405

see
>>39192391

i forgot how upset /fit/ gets over random images of strangers over the internet

>>39192429

190 makes way more sense, looking good then.

>>39192448
/fit/ used to be a place that made people feel like shit about themselves because they gave something closer to the truth than the baseless pampering on /soc/ or other boards.
A compliment on /fit/ used to be genuine as far as you can attribute that to a random internet post.

>>39191558
You haven't seen his legs yet. Must have done SS

>>39190060
Handsome

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Went from a fat ass to less of a fat ass, 6'2" 260 --> 180 in about a year and a half

>>39192004
Fucking every cbt.
> Fucking manlet

>>39190147
Yes :)

>>39192004
Sup Nic

>>39192033
>5'5
RREEEEEEEEEEEEEEEEEEE MANLET GAINS

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6'

>>39192424
The irony is your are very likely e-stating your height or claiming morning height

No before pic since I don't take them very often.
That said, this is the only recent one i have.

How did?

>5'10", 175lb
>285lb bench
>350lb squart
>405 diddylift
>~160lb press (havent max tested)

>>39194454
myron.
Routine/time/b4 pic?

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>>39194668
Seriously 4chan? Fuk off.

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78.5kg today, down from 83

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>>39194696
Older pic

>>39194707
What's your total these days?

>>39190879
>Any advice on how to get bench higher
Maybe benchpress more? Ffs

Stop it with the accessory lifts or you're doomed to be a curlbro at best. The only accessories that are helpful for the main lifts are pullups (have helped me hugely with tendonitis in the elbows, I do a set in-between every bench set), dips and rows.

>>39190111
You gon post it?

>>39190717
>Scared to eat more after losing so much weight
>eats 2800 daily @156 pounds
yeah youre going to get fat as shit

>>39191719
should I drop all accessory work and just do SL/SS? I feel like flies/skullcrush/lateral raises really help my main lifts. I have girly shoulders and a shit chest as well.

>>39191439
Thanks bud. Keep up your hard work :D

>>39191765
Thanks for the input.
I honestly have avoided SS like the plague because everyone on here shits on it and talks about how its just a meme people end up looking terrible from it. I feel like there's a lot of mixed advice but now that I know its legit that I'll try to focus more on bench.

As for not having visible abs, you said it's because my bf% isn't low enough. If that's the case it sounds like something I have to put on the backburner at least for now if I want to keep making gains, yes? I mean if I want to lower my bf I'd have to be eating at a deficit, and if I do that I'm not gonna be adding muscle mass
Thanks famalam
>>39194894
Definitely will do pullups instead of chinups. I agree that they help a lot.
Why are accessories bad? I thought that it is a good idea to supplement areas to help them catch up?
I do bent over rows, but I guess I could do regular rows and ohp instead of my accessory stuff - you think that would be enough along with DB bench for a decent arms/shoulder/chest workout?

Thank you for your advice

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>>39190060

245lbs to 187 lbs. I think i have asymmetry gyno, or just loose skin from all that fat. How am i suppose to even my chest??

>>39191401
thanks dude and good luck

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Lifting for awhile

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I made a shitty collage, the right is older from a month ago, the left was yesterday. I sadly don't have any from longer than that.

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>5'4" womanlet
>be 242 lbs
>find out in pregnant
>pregnancy causes Crohn's flair up
>start losing weight rapidly because of flair up
>literally can't eat because can't pass stool so everything gets thrown up
>drop to 217 lbs by 5 months
>get 2 surgeries at 5 months to allow me to eat, remove infections and save my baby
>by the time she's born, I'm 230
>it's like there's light in my life for the first time
>have to get 2 follow up surgeries within 6 months after she's born
>realize if I want a long life with my baby I need I need to lose weight
> I don't want to be an embarrassment or joke
>went my whole life with parents who fed me nothing but fast food
>I never had a chance but I don't want that for her
>start walking while she's asleep on my treadmill
>start out at 2.8 mph @ 2% incline
>currently walk 3-3.2 mph @ 4-6% incline
>on week 3 of c25k
>lost 37.4 lbs in 16 weeks so far
>getting out of obesity class 2 was a proud moment for me
>first time being under 200 in like 13 years
>hubby has supported me from get go and he's lost 53 lbs so far
>he only needs to lose another 11 to be at a healthy bmi

Still a long way to go and I'm not ready to post pics yet... But eventually maybe.

Thank you for for your good advice and endless fps threads that provide so much inspiration.

5'11# 87kg
n-no filter guys promise...

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>>39195751
it didn't upload fml

>>39195749
Good for you

>>39195749
Cute baby.

You're at a good opportunity where your husband actively supports and follows you on your journey to get fit.

It'll be hard some days, especially when the kid get into toddler years, but you can make it work. Make exercise a family activity, and get your child involved.

You're gonna make it, and I look forward to fucking your daughter in 16 years.

>>39195749
so proud of you
Keep up the amazing work
You and your husband are an inspiration

Do it for her <3

>>39190863
mirin' facial gains

>>39195578
You look the same. Do yourself a favour and don't post any more until you're at least a year into serious training senpai.

>>39191030
No one does unless they've done sports in the past or are part of the extreme minority of genetic freaks out there. I did jack shit exercise and started out barely able to bench the bar.

>>39195274
You're only fooling yourself if you don't do SS. The only people who shit on it are the skinnyfat, basement dweller dyels who have never set foot in a gym, let alone touched a barbell. If you want to guarantee your success with SS, do BLSS (Babylovers Starting Strength), it's a lot better and more flexible, and doesn't follow the same cult mentality that the regular Rippletits minions do - DON'T FUCKING ADD ANYTHING TO THE ROUTINE, EVEN CURLS, THEY'LL FUCK WITH YOUR RECOVERY etc...

Just make sure you've got chinups, dips, curls and maybe facepulls in there and you'll be fine.

How fast should i cut i am 20% bodyfat weigh 185lb can i lose 3lb per week?

>>39196048
I was going to post in a regular cbt because I don't have much progress, but I couldn't find one by searching

Am I still skeleton warrior mode at 6'3
205 pounds?

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>>39196226
Pic in question

>>39191030
they don't unless they had previous physical activity

sometimes you get guys starting with a good bench like OP who used their arms a lot during sports in teens/youth.

or in my case I was a competitive fencer when I was a teen, so my squat was a good 50 lbs higher than it should have been after CNS gains while dl/bench/ohp were average. former cyclists are similar, starting with t-rex legs before even touching a barbell

tfw started off benching the bar

>>39195758
mfw I would look exactly like this if I bother to cut

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>>39196604

>"mfw"

>Doesn't post a face

>mfw

>>39190060
you look good OP dat smile tho, you look chill as fuck. keep going were all gonna make it

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>>39192329

>>39196718

Thanks, we're all gonna make it brah

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6'3 and a bit over 200lbs

>>39196604

>I would look exactly like Jeff Seid if I gained muscle and lost fat

Kill yourself my man!

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>>39190060

192lbs to 170lbs

>>39190879

Lose the gloves you faggot.

>>39196886

5'8 lifting since 1/12/15

Current lifts in KG:

170/100/190/70

>>39196931
how much time

>>39191030
There are some crazy genetic freaks out there:

https://www.youtube.com/watch?v=XkKXpGNokH4

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260 - 190
Still want to lose about 10 - 20 more before I start slow bulking back up

>>39191447
13-15% since you can't see abs. Get some calipers and measure it yourself.

>>39196901
shoulda seen that one coming

>>39190777
Because you're a jealous obese loser who will never have the motivation to get up and lose weight like he did

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What is "high test" and how the hell do I get there?

>>39198646
Lift. Lots of leg exercises. You have high test potential

>>39198259
Kek

>>39190863
lookin sick

>>39190060
what program you been on?

>>39190060
Do you have super developed lats from swimming or something? Those chin up numbers look like total bullshit.

>>39190291
Dude, PPL is lauded as one of the most efficient intermediate programs out there.

>>39195749
cute fuckin baby

>>39190405
MORE PROTEIN

>>39190863
MY DREAAAASM

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Thank you hungry skelleton

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>>39190060
Unflexed 5'10", 165

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Started 500 cal cut and 3-5 days a week weightlifting in august.
Lost 12 lbs and 5 inches of waist.
Pic related current body. 216lbs 5'9"

>>39195357
Please share your routine & diet bro, been mirin that manowar look.

>>39190060
>35 chin-ups
>only 55 lbs 1RM

100% sure you are not doing full ROM chin-ups. Dead-hang to touching collarbone, bro. Give it a shot. I guarantee you'll be happier with the results. Squeezing your lats trying to get that bar to touch is pretty key.

Good progress though, regardless of what everyone else says.

>>39190060
looked like your left pit was the hairest fucking festerpit in the world. but its a deer. nice gains,

>>39196931
damn, good job.

>>39195749
congrats, anon. we're rooting for you. this gives me hope for fat people.

>>39197314
Caveman/10 I bet you smell

>>39190066
Kek, this

>>39194454
You STILL look dyel? After all this time?

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I'm a powerlifter, I'm bigger and stronger than all of you

BW 95 kg
SQ 90 kg
B 50 kg
D 95 kg

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6' 180 lbs
what needs work?

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How am I doing? I think I'm too skinny

>>39202048
Holy shit, is that you Blaze?

>>39202066
blaze?

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>>39200801
Traps up, plz critique :"(

>>39201771
Legit perfect. What's your diet and routine look like?

>>39201771
I'd succ you no homo
not even homo no homo
I'm not gay bro

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I'm a bit late to post but here is my progress.

>>39202048
no ones got anything to say?

>>39202048
if you think you look good, you don't.

>>39200880
lots of body weight, light weight, bands, sometimes a p90x sorta thing

>>39190111
Is it narrow?
Also, kekd and checkd

>>39202177
which is before? that lighting difference is shit

>>39194068
nice mane, start liftin and you'll be good to go

>>39191889

looking good for hibernating mode man, you doing situps or just laugh alot to maintain stomach/core so tight?

-_- invoiced

>>39202177
L O N D O N
O
N
D
O
N

>>39192004
nice gif. Shame its not the same angle though spence

>>39190089
How is SS+GOMAD a meme?

>>39195749
There should be more people like you. Keep up the good work. I hope your child grows up to appreciate all this and keeps the tradition going.

>>39202531

"SS+GOMAD is a meme" is also a meme man. I was just poking fun at the lard that wasn't backing his shit talk up with pics.

>>39198259
hi dnaguy. link to shitty imgur routine?

A person who was never overweight and built up from that deserves more respect than some guy who was overweight for years and then lost weight. Its like recovering from a self-inflicted wound and being so proud of being a normal human again. KYS

>>39196886
keep up the good work brah, lookin much better

>>39202542
No SS is a meme is a meme
SS+GOMAD is a meme unless you're skinny then SS+GOMAD is a meme is a meme but if you're an average sized guy then SS+GOMAD is a meme is a meme.

>>39202567

I did PPL+GOMAD and deadlifted with a hexbar.

I fell for every meme man, but still progressed.

>>39190060
If youre goal is strength, you ahould have done SS. You would have had those numbers 2 months earlier.

>>39195749
Well done your dedication is mighty impressive. commend you on your progress as a fellow hobbit. If you can keep pushing down into the nineties you'll be looking great. Welldone to ur hubby too must be pretty helpfull giving each other motivations to get buff by sounsds of things he probably doesn't even needto lose as much as that for great shape.

>>39202582
you pretty much make gains doing anything as a beginner that's why they are called noob gains. But they can be far from optimal

>>39195749
>I'm not ready to post pics yet
>here's my fucking baby

what the fuck is wrong with you?

>>39202543
It shows the sad state of the west when a guy is a hero and 'admirable' for stopping self-inflicting harm by eating too much fast food

weak times breed weak men.

>>39202647
*easy times

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>>39190060

/fit are my arms juicy yet pls acknowledge

>>39197314
nice progress, you could probably start a lean bulk and get good results

>>39198646
Lemme see dat ass and I'll let you know how close you are bby

>>39200673
This gives me hope. Used to be Auschwitz myself. Height/time frame?

>>39201771
Goal body. No homo

>>39202048
Kinda hard to tell progress without a before pic. Eat more, lift more

>>39202177
Looks like you either did some glute/leg exercises for a couple weeks or found a new pose. Body is a solid 8.5/10. Lift more and it could be 10. Also woodberry

>>39199738
plz resbond

>>39200896
This. I most I've ever done on weighted pull-up was 115 lbs. I tested my max number of reps and got 20 the other day, barely. The only weigh you could have 55 lbs 1RM but 35 max reps if you weigh like 100 lbs. I'm also 5' 11" and 190 lbs, so pretty similar body.

>>39202157
>>39202167
>>39202681
thanks senpai. dont have a strict diet but i eat alot of oats, eggs, chicken and peanut butter. was on SS for like 8 months been doing a PPL split since

>>39202048
you are pretty skinny but you got potential with those wide shoulders

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>>39190066
Shoo gainz goblin

●Zyzz ghvy me strength to wake up in time to hit the gym before class●

>>39190560
11/10
A

E

S

T

H

E

T

I

C

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191 today :)
Dwn from 216

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>>39202999
216 chunkcity

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>>39201771
dam son
like what are you still doing here in 4chin.
Whatever you're doing keep it up

>>39202048
eat more mane


>>39202145
If you cut you can achieve shredded chad mode ezpz.
It's almost winter tho so I wouldn't do et.

>>39202177
>implying that's you

Either way. Glute development is the only thing noticeable but that might just be the lighting.
before and after pics should be taken in the same lighting


>>39202666
cut bro

>>39202999
>>39203010
wew

>>39198646
N E W O R L E A N S

Do a shitfuckton of heavy squats and eat around 1600 calories a day for 3 months. Don't do anything else. Grow them thighs mami

>>39203140
thanks hoss, coming into summer in the southern hemisphere. Might just bulk to next year because its comfy and have gf

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What can I improve?

>>39203597
Eat, hit lats/chest more.

>>39190060
>>39190066

There is something off about your body that makes it look unaesthetic. I think it's a combination of that pinhead and thick waist. Rip. Nice improvement tho

>>39203642

OP here, how do I head gainz?

>>39203597
Delts and traps

>>39203597
Torso is good tbqh, just focus more on your arms

>>39197314
buzz

>>39203935
stop smiling like a twink looking to get lucky on grindr for starters

>>39204623
>stop smiling like a twink looking to get lucky on grindr
kek

Its more of the non-threatening as possible nu-male smile I think

>>39204623
Don't bully, his smile is cute.

>>39204798
exactly
>adult male
>attempting a cute smile on an anonymous homosexual fitness forum

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>every thread until you love it

>before (pic may be from when i was 1-2kg heavier)
115kg
30.2% bf
76kg lean mass

>after
106kg
22% bf
79kg lean mass

I'll get my next scan at 100kg

>>39205015
good job so far. Looks like you have a decent muscle size too. Keep lifting while losing weight and you'll look great I think

>>39192441
its 6'1 you turbo manlet. 6'0 is barely human

>>39194812
total shit

>>39190060
Your smile either creeps me out or makes me think that you're borinng

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I just can't get myself to workout(studying is a bitch).
For the past 2 months I have only been running 2.5x a week and going to the gym 3-5x a month

I don't think I will reach visible abs for christmas...

>>39205069

Yeah I'm eating around 1800cal a day and lifting as heavy as I can 6 days a week (2xpull, 2xpush, 2xlegs)

when will it be mine time for abs?

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>>39205241
give it a few more months at least.
you're at a great pace, keep it up.
the body tends to resist rapid fat loss, but at higher bf percentages it can forego this resistance - just depends on the person's genetics desu

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140lbs - 205lbs 6'0 - 3 years

>>39191483
They do and it's called genetics.

A friend of mine benched 135lbs for 15 reps first time in the gym.

He did some pushups tho before

>>39202177
Show with ass facing us God damn it women!!!

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5'11 from 156 to 170 lbs, gonna bulk til 187

>>39201354
Who am I?

>>39190060
>lying about your bench

>>39195578
shoo shoo hungry skeletal

>>39190560
>roiding for this

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5'7 167lbs taking a shit

>>39190863
Lookin good. Goal bodyweight.
>>39192004
Fug Yeah manlet gains
>>39194696
Where the fuck is the stache :(

>>39194696
Those are some good child-bearing hips.
Are you ftm by any chance? I can usually tell from first glance.

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>>39198646
"high test" is when a girl has both wide hips and a narrow waist but with a particularly thicc rear accompanied by thic shapely legs.

This shit started about 2 years ago. Supposedly, men with High Testosterone will go for women with T H I C C features whereas only manchildren and betas will go for skinny whores like pic related.
It has nothing to do with the testosterone levels of the female in question

Also. I'd say that there's plenty of potential in your pic but we'd have to see a butt pic first. Mirin non-pierce belly button. That's something you don't see everyday these days

>>39195292
Bump.

>>39201753
autism

>>39206901
Taylor has a nice face and fashion oh and the $$$ anyone who says they wouldn't is full of absolute shiiiet.

>>39205235
jack lynskey?

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>>39206748
are you dropping a deuce?

why do so many people take photos of themselves sitting on the toilet? it's weird and gross!

>>39205441
Better arm gains than me

T. 5'11 169lbs

Thinking about bulking until christmas and start a slow cut for next year..
>no pics, am pussy

>>39190060

Good progress for 5 months. Now stop posting this everyday and start getting humble about it and shut up. No one cares in real life about your lifting stats or what you look like. Just lift in silence and pick up new hobbies already you fucking wank.

>>39206983
Yep. definitely would fug her
That's why I said """supposedly"""

Her face is a solid 10/10 but still too skinny pham.

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6'4, dont know weight, prolly somewhere around 95kg

>go to uni
>drink a lot
>be hungover so skip meals
>shed a lot of weight, get some vascularity action
used to be into powerlifting and bulked now i got bored of it so trying to work on cardio, eating clean and keeping my joints intact

>>39198646
This picture is making my peepee do strange things :o

>>39207840
Post it, im not proud of my body too actually, and im bulking just because of /fit/ oterwhise i will cut because fuck my love handles.

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>>39208291

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>>39206901
Well if it helps..
I've been working out for three years. Mostly lower body. It drives me crazy how these girls are all gorgeous and bodacious and they barely try yet I'm where I am with the extreme amount of work I've put into myself. Then again if I hadn't, I would be fat as hell so I suppose I should be grateful and thank myself. So what do I need to do to get looking like these girls?

>>39208975
i would fuck you. if your face is on point maybe even date you

>>39209005
That doesn't help me get to my goal.

>>39191447
how much synthol did you pump in that arm?

>>39208975
Do you keep to a diet?

>>39208975
post feet plz

>>39208975
Gobblet squats and lunges
You can also try sitting on my dick for a few hours a day.
That would help tone your glutes thighs and strengthen your kegel muscles.

>>39190060
>1/2/3/4 in 5 months adding only 20 lbs of weight
>started off with a 2 plate squat looking like that
top kek

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>>39208975
That gap is god tier
would pound with the force of a thousand suns/10

Most non-latina high test girls are blessed by genetics.
98.5% of Latinas are just born with it.

squat HEAVY and start bulking up.
If your body composition is that of a thicc woman then you'll start noticing your lower body growing. If not, then at least youll have potential for a rocking fit body

>>39209052
Yes I started with counting calories. Up to 1200 a day, working out 4 times a day. School started so then I said fuck the calories because they don't really get me what I need to get except a small tummy. So I eat salad everyday for lunch, no breakfast, and a small portion of whatever is for dinner which is usually some sort of noodles. I normally let Saturday and Sunday be a "break" day where I let myself eat more sweet/fatty foods so long as I stay portioned and eat slow so I know what my stomach can handle without being completely slow. I dont drink soda or tea or juice.

>>39209027
you want to look high test. well high test is small waist, very wide hips and big tits(optional). Currently you have great hips, but your waist isn't small.

I don't want to sound like that guy on fit that tells girls that they're perfect but you are high test in my terms.

If you are not sucking in your tummy in your first photo then that's great, if you are sucking in your tummy then you need to lose weight.

You have great hips, but your ass needs a little bit more work.

Tbh i am cherrypicking right now since you look good. but you probably already know that you are looking good and youre only here for compliments/confirmation.

Anyway
tl;dr

Work on your ass
lose a little bit more fat

Also post a side picture of your body so i can judge how big your ass/belly is

>>39209108
>squat HEAVY and start bulking up.
Squats =/= better ass for a woman.
Never did.

Everything you said is fucking stupid.

>>39209108
>>39209134
what this guy said
heavy squats will give you a strong and wide core which looks good on a man and horrible on a woman.

>>39209070
>>39209118

I do have a boyfriend, Im not interested in all the sexual shit. This isn't for attention. Its for legit advice. I've tried for years all kinds of different things but I still seem to find big flaws in the way I look. I suppose 4chan wasn't the greatest way to look for help but with the way all the guys here look, there's got to be someone who knows how to get me to where I want.

>>39208975
>coming to an indo chinese tapestry weaving board for advice
uh huh


Yeah post a side pic already

>>39191425
fugg. Dude you're muscles look way more dense. Great job man. Nice lats

>>39190060
I bet you did half reps for your maxes. Plus you don't look 185 lb

>>39209180
well since you're on 4chan fit, everybodys standards are very high since a very large portion of people here lift.

You also have severe body dysmorphia which is kind of a good thing in a way that you will probably keep improving but you will still feel unhappy about the way you look.

as i said in the last post - post a side picture without pulling in your belly and i can give you more advice.

I also posted here telling you to stay away from heavy squats since they will make your waist even larger and fuck up your proportions.

Also, it's very likely that you won't have a tiny waist since it's not in your genetics.

Work with what you got just don't fuck up your waist/obliques even more with core intensive exercises like heavy squats. DO NOT QUIT SQUATS just dont go for heavy sets. keep your reps somewhere around 8-12.

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>>39190405
Similar place here.
5'10, 152

OHP 85 5x5
Bench 150 5x5
Squat (technique is still not great) 160 5x5
Deadlift 230 1x5
Row 135 5x5

Same sort of diet as you, but I feel like the progress is reasonably fast for how weak/skinnyfat I was when I started (not that I am not those things still).

Aiming for 170 before I cut. Anyone care to estimate my body fat %? Clamps put it at about 11%, scale says about 12.5%.

>>39199738

hi permabulker bro

i permabulk too

>>39195292
Looks like just loose skin. Even your chest with chest exercises. Flat bench, Incline bench, DB Bench, DB incline bench, high+low cable flys, pec dec, dips. Biggest ones that will give mass are flat bench, DB bench, dips, and then cable flys as a burner.

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>>39209180
>This isn't for attention.
>I do have a boyfriend

Sure thing.

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>>39209223
>>39209118
>>39209183

Hope this helps. What I hate most I suppose is all of this tummy. I try to clean it of toxins and diet etc yet it seems even when I was going all week no breaks for half a year, it looked about the same except I didn't feel kind of gross like I do sometimes on the weekends(now that that is my break). It had a little less at the bottom of my tummy, but that's about all the change I've had.
And yeah I did notice my mental problem..

dude youre like 30% bodyfat... youre just fat which is why you have no chest.

>>39209280

>"I try to clean it of toxins"

Like what toxins specifically?

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is it possible to get lean in 1 month? I have 2.5 months left, but I want to put on more muscle before I start cutting. Is it stupid?

>>39202692

ur a fat manlet

>>39209294

Is this to OP orrrr, because OP is easy under 14%

> Tripcode

kys

>>39209308
Well the grease that builds up from the extreme fatty foods and the sugar mostly. Although I'm sure there's other things that my body should go without. I feel like I'd be a lot better without them.

>>39199738
baby chest titties

>>39209185
Thanks bro, we are all going to make it

>>39202048
Bulk.

>>39209318
this is proof that fit doesnt know anything about lifting at all. This is easily 25-30%. Im 15% and im far leaner than this guy.

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>>39209199

Wrong.

>>39203597
Arms, Chest, Lats, Delts.

>>39209280
Yeah, stop bulking, do more squats and leg exercises, your legs are lacking.

You need to lose fat

also i can see you have strong quads, but your hamstrings and glutes are LACKING.

Do straight leg deads for hamstrings, leg curls for glutes and hams, squats for all around leg action.

Try pushing more with your butt when squatting, as i said you have strong quads and your glutes/hamstrings are lacking which indicates that if you are indeed doing squats then you pushing with your quads and not your glutes/hams.

and please stop bulking

>>39209371

OP here, calipers and upper/lower scan put me at 14%. A month ago it was 11%. Have you considered the height difference at all, or the fact that seeing abs at 30% is next to impossible.

This is proof that a tripcoder doesn't know anything about lifting at all.

>>39209407
Lol I'm not bulking though. I legit said I'm dieting. But I do get what you're saying. I'll cut more off of what I eat. Can I do any ab workouts that help my wavy stomach?

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1.5 month since I started

Am I gonna make it?

>>39209443
Check back in 3.5 months.

>>39209440
Yea, do not ignore your abs, crunches are great. one of the best ab exercises is the ab wheel. but i am not sure if i can recommend wheeling since it could make your obliques bigger which will result in a bigger waist. not sure about the last point tho.

>>39209242
Yeah start bulking up m8.
Id estimate BF at around 12% but the picture is kinda shitty and I haven't any idea


>>39209280
H Test is 90% genetics. 9% diet and 1% workout.
You're miscalculating your calories if you can't lose weight. You said 1200 calories which seems maintenance even for a sedentary female and should do fine if you work out 4 days a week.
Up the TDEE and religiously track those macros.

You're better off asking literally anywhere if you want real answers tho.
4chan is good for the eventual keks and attention whoring but thats it.

>mfw i thing about yuo hurting

>>39209309
Getting lean in 1 month?
Definitely.

Although as you say, there's not much for you to shred.
You'd still look better than 90% of /fit/ if you did.

>>39209443
pls be b8

>>39209443
ffs i am thankful that i am almost hairless

>>39209479

>being thankful you are low test

Better hop on the gear since your natty limit is like 135 LBS

>>39200852
Good job, dude. Keep it up!

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Just finished my cut gonna bulk

>>39209479
I did a full upper-body wax once.
Two weeks later I was hairy again.

I will just wait until I burn more fat in order treat the hairy issue.

>>39209477
>pls be b8
What did he mean by this?

>>39209523
probably should lose a bit more fat before you do
you oblivion character looking guy u

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>>39208087

Anon, listen. This thread is the first time I posted this pic. Last month I did this pic attached.

>I don't have a problem, I swear.

But uh... Sound advice either way.

You see, I've been stuck as a scrawny 150lbs nerd for nearly 5 years. I'm excited to finally put on mass, and fit has some brutal standards that can really point out significant flaws.

Also, I just really felt like attention whoring without blowing up someone's facebook with:

> LOOK AT ME NOW BITCHES, I LIFT

No one cares about it, but I love watching the progress unfold. Sometimes you like a little validation from a chinese tapestry weaving board.

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Been spinning my wheels trying to get the belly off. SL 3x5, all lifts shit and stalled
What do senpai?

>>39190923
I want to be this lean so fucking bad.

But right now Im not making it and failing. I've maxed out the losses that can be had from cutting out fast food and junk and weightlifting.

Now I must conquer my mind and maintain a deficit despite my poor relationship with my appetite.

>>39209592
Cut.

>>39209407
Please stop posting.
Seriously.
All of that shit is fucking stupid.

>>39209592
If your lifts are stalling then eat more.
Even if they weren't, eat more.


NEW BREAD WHEN
I WOULD BUT IM PHONE POSTING

>>39209650
But I'm already fat

>>39209680
Fine then, cut and stay dyel.
Don't expect your lifts to go up.


t. Doctor in Philosophy (broscience science)

>>39190060
Thats crazy good progress what did you do routine wise?

Also look heavier than 185, strong base too.

Benching over you BW day one is pretty impressive took me about 6 months.

>>39209943

I do a PPL routine. College swimming had weight programs that we did 3x a week alongside regular practice. Not to mention I lifted pretty frequently in HS as you can see from this picture

>>39191889

I was sedentary for 6 or 7 months and looked like a scrawny mess, but I could still bench and squat kind of well. I've lifted for years, just in ways that benefited swimming rather than outright strength.

>>39210071
PPL how many times a week?


Muscle memory is a real thing so probably did aid you quite a lot by having previous lifting and a history of sport.

>>39210093
This was my routine
>>39190291