/progress/ thread - DYEL edition

>>39529523
cutting what? holy fuck what's with all the skeletors cutting. why is everyone so obsessed about some useless abs?

>>39529523
>swole for noel

Who's Noel?

>>39529546
Getting noob gains too

>>39529523
what are you cutting exactly?

start bulking up, boy

>>39529523
looks like you're getting more and more twisted as time goes by

aiming for that Crooked Man look?

>>39529576
>>39529546
>>39529523

cutting my bodyfat. i'm at 17%

i'm doing keto and not too scrict about calories. Seem to be gaining muscle and losing bf at same time. only 2 months in

i think week 12 looks far better than week 0 but call me out if im being dumb

(yes, cutting 'till i can see abs)

>>39529576
maybe he wants to be a trap

>>39529523
>swoell for noel
>swoe el
more like swoe el oh el, thanks OP

(ok, most serious reply you'll get:)
How old are you? Is this the heaviest you've ever been? If you're young and have always been skinny, you likely have no idea what it is like to eat enough to put on weight. This is reinforced by you looking identical three months later. Don't try to "cut", just focus on eating more.

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Started in september 4, been on a bulk ever since
I know, the picture size is shit, didnt want to post twice

>>39529613
>>39529638
thanks anon

I'm 23. i was always a fat/chubby kid/teen. (first pic is what i'd call fat/cubby)

i'm a greedy motherfucker who has been super strict last 12 weeks.

i'm trying to follow 'leangains' in the hope it'll give me abs for dec 25/early jan as motivation booster

>>39529702
Well I guess you're learning. I'd like to think most of us did completely the wrong thing in our first few months of fitness

>>39529523
You look like you've lost a lot of flab and got a lot more definition. Ignore the faggots.

You will need to start eating more and stop 'cutting'.

What's your goal?

>>39529551
Santa

>>39529523
Is your goal to just shift colors? Because in that case you're droing great!

>>39529750
How many Ls does Santa's name have?

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>>39529737
Something closer to this.

..Need to have a halfway goal of next summer.

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180 - 195lbs in 4 months
Creatine and a lot of food. Also had just broken up with gf when I started.
Going for 210 bulk now then 195-200 cut in Feb.

>>39529611
You're going to have to eat more to get a bigger chest. Week 12 definitely looks better than week 0, however you are still lean as shit. Gonna take time and a lot of food don't try and rush it.

>>39529841
thanks anon, appreciate it. wish the best w/ ur journey.

i just cooked 1.5kgs of chicken for the weekday lunches

>>39529824
Did you see noticiable difference gains after you got the wolf tattoo?

>>39529870
Thanks man. This is me by the way >>39529824
I eat pasta and bread almost every night. Eat until you are uncomfortable, however, keep the diet clean and stay away from foods high in sugar.

>>39529874
Haha bitches are always asking about it

>>39529884
>>39529824
waaaaay bigger chest. you'll be totally ripped come summertime.

i'm keep an eye out for the dude with wolf tatoo who helped me stop being dyel.

>>39529523
Congrats you went from blue to red dumbass

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>>39529611
you're not at 17% bodyfat lmfao and even if you were that's jsut af ucking number

looki in the god damn mirror you faggot you look like christian bale in the machinist

nobvody is going to be impressed with your abs when u weigh 120 fuckin poudns lfmao

the only reason your measly amount of fat looks like shit in the first pic is because you have literally no muscle

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>>39529969

Are you okay anon

>>39529702
You might actually have a body image disorder...

Seriously a lot of what you've said so far has been classic warning signs:
>cutting with no mass
>doing keto as an amateur
>doing keto, except not being strict about calories (this is not keto)
>going from "overweight" to a super strict diet (again, I don't think you were ever overweight)
>wanting short term results

Honestly OP I would just pick up a strength programme and stock your panty with calories you know how to make tasty food out of.
Learn now to make a good pasta dish with some proteans, figure out some rice and beans combo... learn how you enjoy your eggs the best (and second best).

A huge part of working out is diet. And a huge part of diet is making it not a "super strict" thing that you're yearning to break out of. Once you've built a little self-control through meal sizing, you'll probably have built up enough size to consider cutting.

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>>39529983

>stock your panty

>>39529983
ok i am realising some things about my body. i'll work carbs back in. i like food and cooking so i've got a nice lot of simple mealprep recipes.

on the keto calories thing - does keto require a certain %age above or below TDEE?

>>39529523
>>39529611
>>39529702
OP ignore the idiots. If you got genuinely calculated at 7% then i bet there's a load of flab still on you like in pic #1. If you keep doing strict for one more month then yeah, you're going to look like shit.

Stop reading the soccer moms and dads of /r/keto and go to /r/ketogains if you actually want to make any progress. You'll need to eat a lot more and take a shit ton of supps.

You're trying to rush a transformation OP, as documented by your nearly identical 3 pics. This will take a LONG time and you need to change one thing at time. Most of the guys turning it round in a couple months on here are just roided to hell.

>swoel for noel

made me kek but come back in a year, not 3 months.

>>39530095
Yeah so keto calories aren't any different than any other calories. Doing keto doesn't magically absolve your body from the first law of thermodynamics

>>39530095
I'm not a biochem major, but I'm pretty sure you can achieve ketogenesis at any reasonable calorie intake.
HOWEVER
ketogenesis is primarily a fat-burning diet, not a muscle building diet.
you are (or at least should be) focussed on putting on muscle mass.
AND THE POINT I WAS ALLUDING TO
The calories from fats and proteins are incredibly hard to estimate. you not counting them (combined with you being new to working out and dieting) all but ensures you aren't getting enough calories.
Getting 100 grams of protein in a day is hard. Even with a protein shake it isn't easy. And 100 grams of protein is only 400kcal.
If you're cutting (again, why) at 2000kcal, you're going to need ~~170g of fats to go along with this 100g of protein. If you aren't counting calories, you aren't hitting these macros.

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>>39529686
How much weight have you put on in that time, those are some impressive results.

I just seem to be getting fatter instead of gaining more muscle. It's frustrating because I used to be fat and I don't want to be where I was before.

>>39530293
>used to be fat
What do you call yourself right now?

>>39530293
The photo on the left was in the morning, immediately after waking up, the one on the right was after eating and was taken around midday so there was a bit of bloating.

>>39530331
Harsh but true. Not as fat

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>>39529546
Looks like he was skelly+paunch

Now he's just skelly

If he lifts right he can make some damn good progress by spring without looking fat at any point during the process

>>39530293
Bulking doesn't mean shove your face with crap. It means eating a calorie surplus but with lean meats, high protein, and veggies. Don't pig out thinking it's going to all go to your muscles. Also lift harder, and more often to see more gains. When you feel like you gained a lot strength then go on a cut and make sure to target fat loss and keep eating protein and lift so you retain your muscle mass.

>>39530292
hey thanks for laying in out in those words for me.

i've beeing eating the same amount of chicken, butter and peas' and hoping for the best.

I've actually weighed out my chicken in each lunch for this week's mealprep now it's 300g, so 100g protein woo

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2 month progress

>>39530372
I don't pig out, although I think that my diet could be a bit cleaner which I will try. I lift 4 times a week for about 1.5 to 2 hours and eat slightly above 160g of protein a day. A clean bulk is hard to get enough calories in though.

>>39530414
How much have your lifts increased?

>>39529523
looking real swolen son
nice

>>39530450
Starting for 1RM was 135/140/225
Now for 1RM is 160/170/250

Not a lot of progress for 2 months. I know these numbers should be going up quicker.

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And heres the video I made recently to go along with it...

https://www.youtube.com/watch?v=73_nI_xx2VI

>>39531747

>this is what bodyweight + gear looks like

Steroids=Magic

>>39531775
huh I dont think you watched the video.. im low T dude... Im not on TRT or anything

>>39531747
How tall are you?

>>39531905
5 11

>>39531747
Mirin

>>39529969
Wisdom.

Should have done GOMAD+SS. Post your stats and routine.

>>39531930
thanks dude

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Hey guys, how would I make it from left to right?

I gained 10 lbs in 15 days. Feels good man, going from skelly to slightly less skelly mode.
Went from 123 lbs to 134lbs (5'8"), lifts are still shit but hell, its a start.

>>39529638

I think he looks a lot better.

>>39529611
You look like you're fucking dying.

Why do you want abs so bad? Abs are nothing when you look like a jew in a Auschwitz. Abs are only good when you have muscles to complement them. Abs should be the last thing you work on. Anybody can have a six pack at 120lbs. It isn't impressive.

Chest. Forearms. Legs. Much more desirable.

You're a fucking idiot.

>>39532199
Cancer

>>39530293
HAHAHA

This is fucking /fit/. Fucking hell mate. You went up 7 pounds and it all went to your fucking gut. You look like shit. Do some weights jesus christ. You have a belly with noodle arms. Embarrassing.

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>>39530395
Noticeable. Good job. But don't just focus on your biceps. Your forearms, triceps and shoulders look very neglected

>>39530475
So what? What are you actually doing? One reps are nice and all but they mean jack shit when you don't have muscles. What are you doing to get muscles? What weights are you doing? How many reps? Are you just doing the same exercise four times a week? You will never see progress.

Pic related. I'm cursed with small forearms and wrist. Always had it. I'm realizing now I have to work extra hard on them to get anywhere. They don't look right compared to the rest of my body.

>>39532199
you wont, you have a different body type.

also wtf is going on with your nipple hair?

>>39529523
You're looking much better. Now you need to stop cutting and work on those noob gains until end of February, then re-evaluate.

>>39531747
mirin hard. I really need to stop bitching on why I look like shit when you are in far much worst predicament and was able to make a nice physique. also cool to see some people here play fighting games also

>>39533888
Thanks dude and good luck with your goals! as for the fighting games ya i use to actually make money playing video games in tournaments all that kinda stuff back in the day

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Lost 100 lbs in the last year and the other 15 during spontaneous times of motivation before committing to actually trying. Want to cut another 15-20 lbs and then lift and see where that leaves me. I've been doing spin classes, running, swimming, and body weight exercises. Only posting because I feel a little burnt out on cutting and I need someone to remind me that I'm still a fat fuck.

>>39534433

HOUSTON
O
U
S
T
O
N

>>39534433
Should have stopped at 180lbs.
Goddamn you have perfect THICC genetics.

>>39529523
Your pics made me feel like shit considering I've made almost no progress over the summer and am still at your week 0. I'd sincerely be happy with myself at attaining your week 6.

Would you be able to link the workout you're using? I'm googling it but I don't think I've found it.

How much are you cutting by as well?

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Im a DYEL and a fatty, is there any hope for me ;_;

>>39534494
We're all gonna make it brah

>>39534494
Keep it up mate, looking good.

>>39534494
Holy crap you look amazing senpai
Good stuff

>>39534494
Been coming here for like ~6 years and haven't posted in a while. But goddamn, dude, you are doing great. Inspirational as fuck. Keep it up

>>39531747
Lifting stats? Watching ur vid right now

>>39534433
Keep it up and don't listen to chubby chasers like >>39534460.

>>39534623
ha well i say it in the video but if you look i show where i work out. Ive never even lifted as much as 50 pounds lol. Most my work out is light weights, bands etc

>>39534433
HONOLULU
O
N
O
L
U
L
U

This thread made me look at my progress, from when I started to where I am now. My current body would've been pretty much 'goal' or close to it back then but I still feel tiny. Gotta keep going.

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pls r8 but dont h8.

Left: Last saturday
Right: Last July


6'6" / 225 lbs (up from 205), 30 years old.

>>39534433
great job losing that much weight, but you still look like shit. you need to start lifting

>>39534493
It's Scooby's home dumbell routine, but honestly I mixed up a lot and just made sure I felt the burn everywhere i want to hit. I had access to a gym and cable flyes were great for chest. And I didn't do rotisserie/planks, but instead did left lifts and hollow holds. That's given me an actual core I think.

But it's all about diet really. I ate 1200 or less daily, usually skipping breakfast and lunch. Black coffee helped me through it. I didn't started keto until 1 week ago (it genuinely has made a difference), but stayed away from carbs b/c it's more satisfying to eat 1200 cals of chicken and broccoli than just pasta

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6 weeks worth of cut, not really keeping track of calories, estimate about 1600 a day. I see a bit of progress, what do you guys think? Can anyone give a bf% estimation? 78kg at 5"9.

>>39536068
Last July as in July 2015? Not the fastest progress but you look pretty good so who cares how long it took.

>>39536277

Nothing has changed as far as I can see.

>>39536302
Thx breh.

Keep in mind I'm 6'6".

>>39536302
Oh, also, last July as in July 2016.

>>39536320
>>39536277

>dubs checked
No him but I can see a difference, regardless of how slight.

> Notice bigger wings
> Notice more abdominal definition
> Can see where his love handles have thinned out

>>39536346
>Oh, also, last July as in July 2016.
That's pretty darn good then, you shoulders have gotten a lot bigger, looks like your lats too.

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I don't know how to collage on my phone so had to use a stupid app that does shit collages,

Anyhow left is today, right a couple months ago.

Am I close to otter mode? I reckon I need to lose about 15lbs more

>>39536277
I can definitely see progress. More definition, less flab

>>39534752
yeah I saw, very nice job. what's your diet usually looking like?

and don't give up hope lad

>>39534797
what a shitty place to live

>>39533793
Im doing benchpress 4*8 with 125
Dumbell chest press with 2 45s for 4*12
Dumbell chest flys with 2 20s for 4*12
And incline bench with 95 for 4*8

Thats for chest days I also have an OHP day, deadlift day and a squat day. Each day I do 2-3 accessory exercises. On every exercise I do the last rep of the last set I cannot do. I am pushing myself as hard as I can, Im not doing light weights.

I try and switch up my accessory exercises but keep my mainlifts the same increasing the weight by 5 pounds a week

>>39533759
Bro I came here for help. Why do you have to shit on people who are just starting? You started somewhere too.

>>39534433
Marry me

>>39534433
Careful with losing more weight.

Start eating more and start lifting.

>>39534494
You're gonna make it.

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>>39537801

How much more should I be eating? I do want to gain muscle, but I don't want to put on much excess weight with it as you guys seem to do when you bulk. I was only going to keep cutting so that I would feel comfortable with gaining some back while I focus on strength. I feel like I'm already in the danger zone of being chubby/fat. On the other hand, I know that I've lost 115 lbs and my skin has been fairly okay with it so far, but this is probably the point where it will start to look pretty bad. So basically I find my current weight really disturbing and I don't like my options but the lesser of two evils to me would be to finish cutting to about 125 and then eat at a slight surplus while lifting and go no higher than 135 at any point in my life after that ideally.

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>>39538417

>you guys seem to do when you bulk.

Not when done properly. The proper way to bulk is to eat a very modest +250 surplus.

Also avoid 'dirty bulking'. If you eat crap, you look like crap. All the biggest, most asthetic posters on the board like Lotus and MasT say that eating dirty inhibits muscular devolpment- and they look huge. Why not listen to them?

Sorry for the rant, the dirty bulk meme just pisses me off. Dumbest shit.

>chubby/fat.

Nah, you're a woman remember. Guys look ebst at 6-8%, women aren't even healthy at such low bf %.

If you want, you can keep cutting a bit. You're no where near a low enough bf% to run into health problems (12-14% is where women have health problems btw).

Just remember when you decide to bulk, +250, eat CLEAN.

The cleaner you eat the BETTER your progress, the more muscle you put on.

Have this picture of a guy that EATS CLEAN *BEFORE* He even used steroids. Take his advice!

>>39529523
How is it possible to have no muscle? It's like you've never done anything physical in your life..... I was twice the size of you from working a labor job as a teenager and not eating properly

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Bulkin again till summer, still got some loose skin left from my fatty days. :)

Any advise what to work on?

>>39534433
Squats will change your life

>>39538467

Thanks. Yeah, an extra 250 kcals is not much and I do eat pretty clean 95% of the time. How long would you bulk for at that amount and when would you stop? Just go by how you look in the mirror or should you pick a weight that you have to start cutting at? I really don't want to be on a long cut ever again.

I'm definitely not worried that my body fat is too low or that it would be at 125 either. My goal is not to be a 100-lb skeleton. My concern with cutting at this point is loose skin, but I know that I can "fill it in" with muscle a bit if it starts getting gross. Maybe I should just lift/slight bulk now. I just really worry that I'll look thick and stocky because of my fucking fat short legs.

>>39538621

>eat clean 95% of the time.

Yeah that's fine. A lot of the autists here, myself included, eat clean 100% of the time. But that's because we have this burning autistic desire to get as big as we can.

Eating shit 5% of the time isn't going to hurt you.

>How long would you bulk for at that amount and when would you stop?

So it all depends on you.

A lot of guys here you know, bulk for one week, cut for one week, because they are sitting a 8% bodyfat and don't ever want to hit 9% so they bulk 1 week cut 1 week. And they make progress.

Personally, I like to do longer bulks. I've heard that the process is more effective with bulks and cuts that last multiple months so that's what I do.

>My concern with cutting at this point is loose skin,

Nah I don't think it's ever gonna be a problem for you. Your skin looks pretty firm and you look pretty lean. I don't see how you're gonna end up with loose skin. Just got lucky with genetics familia, I wouldn't worry too much about it.

Anyways in conclusion: Just go on what the mirror says. Weight is meaningless, you don't know what's muscle and what's fat.

If you think you look too fat, cut. If you want to add muscle, bulk.

Rely on the mirror.


> I'll look thick and stocky because of my fucking fat short legs.

london/muh dick/etc etc(you look fine stop with insecurity)

>>39534433
Wow, nice work. Really, not many can accomplish that kind of weight loss. Pat yourself on the back. Srsly. You are really OK already at 140, but could look a tad bit leaner maybe 5 more lbs to ideal. And start some lifting now. But dont go overboard with that shit. Most of us dudes don't want a woman with a lot of definition, just a little firmness

>>39536277
I'm guessing you started at 20% bf, you are down to maybe 18.5%. Keep it up.

>>39529523
You look so much like a child that these pics are a little creepy.

>>39536068
OUTFUCKING STANDING PRIVATE JOKER.

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>>39537585
And this, gentlemen and gentlemen, is why thy cutting/bulking broscience/myth should stop being spread around like the foundation of everything to do with building muscle. People get the wrong impression and just stuff themselves with calories thinking it will just turn to fat by going to the gym, instead of eating just enough surplus to help build muscle and not turn to fat.

Skellies turning fat instead of fit is the worst, they have the best potential for instant noob gains, but NOOOO they need to stuff their fucking throats with peanut butter and oats until they puke, getting fat along the way.

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OHP - 75kg 3x5
Bench - 100kg 3x5
Squat - 120kg 3x5
Deadlift - 220kg 1x5

I know my bench and squat suck, I hate them both.

>>39538913
To be fair, it is from a place of good intentions... Most skinny men have no idea (read: a mental disconnect) about how much food they're currently eating, and how much more they need to eat if they increase their activity significantly.

So what do you say to someone who won't even understand your napkin math about calories?
What else can you say apart from EAT LOTS?
These people are skinny, if they bothered to read about how food works they wouldn't be skinny. You're dealing with people who are too new to caring about themselves to any kind of hunger for information. They just want a quick fix.

And honestly putting on some flab isn't the worst thing to happen if they're getting stronger as it happens.

>>39534433
Should start lifting some weights. You look like your losing fat and muscle mass. Ou're thinner but you look flat.

>>39529551
Noel Easton

>>39538926
I can only shudder in horror at how removed your legs must be in your deadlifts.

Also the standard ratio for bench:press is 5:3. You have 4:3. How does that even happen?

Are you about 178cm? You look pretty light for 86kg.

>>39534433

T E L - A V I V
E
L
-
A
V
I
V

>>39537572
Why are you doing four sets? If you want muscle you need to lift heavier for less reps. Do three sets of 8 that's pretty standard and do them until you fail. If you can do more than 10 on your final set then increase the weight.

Forget about shit like OHP. Save that for when you actually have muscles and can track numbers. You'll just get depressed when you're lifting the same low number every week.

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>>39538997

My deadlifts aren't that bad.
I have squatted 150kg x5 in the past, I stopped squatting for a year because of my job. My squat is increasing very fast again as I only started doing it again recently.
As for my bench, I just don't train it as much as OHP, and I have long as fuck arms which seems to affect bench more than OHP.

I'm 5'10, whatever that is in cm.

>>39537585
I'm shitting on your because you're in denial. You got fatter. You said you used to be fat and you said there's improvements. There's not.

You're either not eating well or not exercising enough. Nothing we can do to help you. We can't force you. I recommend you go on a diet. Lean protein and water. Cut fat out of your diet. Do some cardio and lift heavy. When you get that stomach better than you can start bulking. But you can't bulk right now. You're too fat.

>>39538504
No I've literally done no physical activity

I have no reason to when you're shitty sheltered academic white privileged kid

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be gentle
about 2 years from 5'8 130 to 6'2 195
arm is bent cause I have erbs palsy- has gotten better now that I have put on some muscle

>>39538955
>>39538913
Going from skinny to fat means you aren't lifting. Period. You would build muscle if you were exercising and it would complement your fat gain. Fat isn't a bad thing on a man with muscles. Most women prefer the fat/muscle mix instead of just pure muscle.

There's no excuses. Going to the gym isn't going to get you ripped unless you actually work at the gym. These threads are filled with people doing low-intensity work outs and complaining about no results. No pain no gain. If you can't feel the soreness the next day then you didn't lift enough. There's no reason anybody should be lifting 4 sets of 12. That's not going to build muscle.

>>39539100
Typical white collar physique

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>>39529523
SHIT I COUNTED MY WEEKS WRONG.

I started at the beginning of October. This is 2 month's progress not 3 months.

>>39539159
I like how you slightly color corrected the pics you little fuck.

>>39539159
Look you've made good progress and you cut down on your fat and even added some muscle.

I recommend you start bulking now and starting lifting heavy. Three sets of 8 and you shouldn't be able to do more than 10 on your final set when working to failure.

Bench presses, curls, weighted squats, shoulder presses, tricep curls, flys, dumb bell bench presses, and throw in some push ups at the end of every chest and arm workout until failure.

>>39534494
Fellow ex-sumo.

You notice the last bit of beef around the stomach and love handles coming off slow as fuck? What kinda programs you on, bruhv?

>>39539133
What sort of rep range would you recommend then? Also judging a workout based on the DOMS you feel the next day is retarded.

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>>39534433
D E N V E R
E
N
V
E
R

>>39539091
5'10 is 178 (good guess huh)

Your arms are the perfect length for deadlifts, and honestly your legs are more removed from the lift than average. But that's your natural leverage, not to do with compensation like I was expecting.

nice pull keep it up bud!

>>39539070
You say do 3 sets of 8 but then do them until failure, which one do you mean?

>>39539010
found the jew

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>>39539096
Bro I wasnt in denial as to how I got fat on my "bulk" I literally said "i feel like Im just getting fatter". When I say I was fat that was back when I was 180, considering Ive lost over 20 pounds Id say thats some good progress. I didnt want to cut to like 10% bf necause then Id be in auschwitz mode.

Pic related is me before and after being fat.

>>39539324

Holy shot nothing gets by you huh?

>>39534433
T A M P A
A
M
P
A

>>39539324
What gave me away, Sherlock?

>>39539252
>Also judging a workout based on the DOMS you feel the next day is retarded.
It isn't. If you aren't sore then you didn't work out enough. If you are too sore then you worked out too much. This is your body talking to you. Unless you have some sort of disease that alters this, then this is the best way of knowing if you are working out too soft or too hard. Any lifter and trainer will tell you this. Is this the only way? No. There are variables of course, not eating enough, not sleeping enough, roids, etc. But yeah. Your muscles will never grow if you aren't training them properly, no matter how much you eat or work them out. High intensity for 30 mins > low intensity for an hour and a half.

Overall training, reps are pretty standard at 3 sets of 8. If you can do more than 10-12 then increase your weights.

>>39539010
>>39539324
>>39539347


Kek

>>39539305
I mean you should be failing at around 8+ on your third set. If you can do more than 10 on your third set, increase the weight. If you can only do a couple on your third set then decrease the weight.

8 isn't a magic number either. I heard 7, 6 and even 10. But I like 8s and I consider hitting 5+ on my final set okay without decreasing weights.

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>>39539358
Because like you, I'm in Israeli as well.... brother!

>>39539363
Sounds good Ill try and do 3*8 on legs today. Is it good to switch up exercises though, because I find that Im not as sore as when I first started my program.

>>39539435
Always. There's always ways to alternate your grips and movement to stop from plateuing. Squats are about the one exception I'd say though, they are never a bad thing.

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Been bulking for about 5 months now, think i'll probably start cutting in january, any tips on what to work on?

So I want to start exercising, but I have a fucked up body at 22 because of a broken femur and fractured pelvis. I've been doing squats for the past three months with a trainer making sure that I maintain proper form; I stalled at the end of the first month with 60 pounds on the barbell, and after knocking back to 45lbs I tried to go up again, and once more stalled out at 60 pounds. I can't lift the barbell with 30 pounds over my head. I can't row the barbell with 45 pounds on it. I've deloaded twice already for most of the Starting Strength exercises. I'm cooking food for about 220g of protein and 3000 calories per day (I weigh 170lbs) so it's not like I'm short on protein or calories. Is there anything that I'm missing in this weight-lifting process for starting out? It's EXTREMELY demoralizing having women at the gym squatting more than I am, and I'm just about ready to quit because I'm seeing no improvements over the past three months when I was promised being able to squat 180lbs at this point.

>>39539191
Thanks.

I've been doing 5x(12,10,8,8,8) mostly - on all those lifts you lifted. My bench ability varies dramatically depending on when i do it in a workout - is that normal?

Also, how important is warmup/what's the best way to do it. It's not mentioned much here or in the sticky.

>>39539450
C H E S T
H
E
S
T

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>>39539450

>>39539470
Don't worry about bench presses. You hardly have muscle. It's going to vary a lot due to fatigue and other factors. You probably aren't even hitting your chest properly on a bench press because your triceps or forearms are giving out before they can even get hit.

There's a meme about 5x going around, Stronglifts or whatever. Ignore it. Ask for body pics of anyone who posts them like they're God and laugh.

Three sets is wonderful, it's pretty much what everyone does.

Warm ups are good. Pre fatigue is never bad. But don't worry about it too much. Just some stretching to avoid injury and some light push ups and squats to get the blood flowing. If you go to the gym do a light jog to it and that's plenty of warm up aside from stretching.

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I started bulking at 130lbs skinnyfat and 5'11 - 6'0 im now 157lbs not sure if I put on too much fat. I was planning on bulking to 165 or 170.

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This is a bit old, but I love working my back.

>>39539552
How has your progression been? I weigh 180lbs at 6' and after only 7 months I look a lot more fit than that.

>>39539526
Nice man- thanks for being helpful. I'm stick my 5 min of jogging (i live in a complex with a gym). I've found that cable flies really hit my chest and tend to do all 3 high/mid/low on chest day and it's great.

best of luck with your gains brother

>>39539382
אעלק, על הזין שלי אתה מפה יא חת'כת אימבציל. אל ת'שחק אותה עכשיו דרך גוגל טראנסלייט.

>>39539507
Skull crushers and side laterals mode.

>>39539461
>220g
Just a note but this is waaaay overkill.

I can't personally perform the major lifts (squats, bench, dead) due to fucked up hands and knees after car accident some years back, so I honestly can't relate; but I can tell you from experience that for some people, there are some things they can't do and they have to work around them.

Try working on your supporting muscles instead - maybe they're holding you back? Try strengthening your quads and glutes, for example, and see if that helps your squat/deadlift.

>>39539568
started off slow I think its because I was so skinny my appetite had to grow as I lifted I made the majority of the gains in the last 6 months. not only that but as I started to learn more about bodybuilding my workouts changed and got more intense went from 45 minute workouts to an hour and 20 minutes. in the last 2 months my strength progression has been on point every single workout so I'm hopeful for the future.

>>39539616
So I guess SS/SL isn't the end-all-be-all for starting out, then? Then are other ways to get around not being physically capable because of serious injuries?

>>39539450
Nice arms bro what do you do for them

>>39539470
Don't listen to that retard, he doesn't know shit. Hop onto something like ice cream fitness for a few months then transition into ppl or upper/lower once you have decent strength. Lean bulk, do not dirty bulk and make sure you don't over do it. Don't listen to that retard saying do 3 sets of 8 that means fuckig nothing.

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>>39539568
im also not flexing at all in that picture for the accurate bodyfat assesment.

>>39539641
Well, people might cut my head off, but since I can't squat I do leg press; since I can't bench I do dumbell flies; since I can't deadlift I, well, I don't really know a direct equivalent. But there's always a way to get stronger.

>>39539670
That's just what I needed to hear. I'm going to study forums to see if they can provide proper alternatives so that I don't feel like I'm wasting money to just get laughed at behind closed doors... I have a responsibility to myself to get stronger, after all.

>>39539643
train em once a week, usually do 4 for biceps and 4 for triceps going Bi>tri>bi>tri

hammer curls dumbell curls and ez curls, maybe some spider curls,

for tri's lots of weighted dips skull crushers, close grip bench, and kickbacks

Go for 4 sets 12 reps on most of em

>>39539647
Fuck your meme 5x5. I'll tell it to you right now, post a picture of your body. Let me laugh at it. 5x5 isn't magically better than 3x8 and there's a reason why it isn't widely spread.

Fuck your meme dude. Stop reading articles online and actually work out and you'd know the results first hand.

>>39539689
>laughed at

Doing your best under existing constraints is nothing to laugh at. I wouldn't look in /fit/, though, since people here are too young to know permanent injury and too in love with the major lifts to consider other exercises anything but supporting work to end your lifting session. You need a good instructor, who lifts heavy and is knowledgeable about exercises and equipment, who can help you find alternatives to things you're physically unable to do.

>>39539129
Nice progress man.

>erbs palsy
How much does it affect lifting? Can you do bench, OHP and deadlifts normally?

>>39539450
nice

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Lost 25 kg this year, went hard from January to May, then had to stop due to injury and started back in September
First pick is start of September, second pic is now
Sorry for terrible quality of first photo

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>>39539855
Part 2

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>>39529523
Cut this year and got down to 98.2kg, lightest I have ever been since I was 16.
Now bulking aiming for dat 110kg, currently at 108.5kg and climbing, pic related.

Diet:
450g of porridge + banana for the morning.
3 scrambled eggs with bacon in protien bun for lunch + plus whey protein shake if I've trained before lunch
fried rice + egg + chicken breast with shake if I trained after lunch.

salads and full fat milk as snacks for a clean bulk-ish.

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>>39539945
Nigga tell me your back work out
I had a back injury so I avoided back for ages thinking it wouldn't help but it was the opposite
Now I'm fkn obsessed with getting a back the size of a barn door
It's amazing after 3 months of heavy focus on the back and obliques my shape as durastically changed (plus I'm cutting)
Pls tell me ur secrets senpai

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Critique my back so i know what to work on. Much appreciated

>>39540100
Nice middle delt

>>39539862
Did you have gyno surgery in the past?

>>39540160
Nah just recovering from being extremely fat was 102 in Jan now 77 so got some loose skin running and stretch marks which I fkn deserve

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>>39540051
mainly isolation movements, moving to dead lifts soon for a even meatier lower back.

To start:
Seated lat pull down (Wide grip) 1s warm up, 5x10 at 80%

Seated row (Tight) 5x10 at 80%

Dumbell row 5x5 at 90% (I choose 90%+ to help with grip, so far dramatically improved, can easily row 70kg in one hand thanks to going 90% plus most time in back day)

Then LIGHT deadlifts nothing massive, your back should be full of blood by now and deadlifts would normally kill most men at this stage, so keep it light 50% or lower at 5x10
...

I will be changing this though, as I want to improve in DLs I'll be prioritizing it and doing them first, 5x5s then after my strength has returned and I can easily do 5x5 at 180kgs I'll move to 5,3,1s and progress.

pic related is me when cutting @98.2kg

>>39540520
Thanks man appreciate it
I just started on the deadlifts too can only manage 80kg and have to get help from a PT so I don't fuck my back again and end up incapacitated for 5 months

>>39540581
I've been working on stabiliser muscles for 3 months now, mainly using dumb bells and kettle bells. with a heavy emphasis on core and spinal strength, when those are solid you know you can move up and do workouts like the one I've just listed.

Strive for greatness my friends, we can all get there!

>>39534433
You look great at 64kg, and probably like a skeleton any lower.

Time to start doing some light weights just to tone up them muscles

>>39536796
I get generally pretty healthy, not a vegan or anything. But I dont really eat junk food or anything. Lots of chicken. But ya nothing really crazy to say, just try not to eat like shit really.

Thanks

>>39529523
ftm?

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>>39540653
>Time to start doing some light weights just to tone up them muscles
>light weights
>tone up
KYS

>>39534433
Don't listen to that faggot. Do you dislike your weak, soft body? If yes, then you need to do heavy weights for a long time if you want to see any progress. You will not get big, I repeat, YOU WILL NOT GET BIG. There is no way that a natty woman can get too big. All those female muscle monsters you see on the internet are using steroids. Without steroids womans muscle potential is pretty low. If you will be doing "light weights" to "tone your body" you WILL NOT get any progress. All those instagram sluts you see posted in high test threads have either 1. butt implants (Jen Selter and 80% of others), 2. are trainig heavy (@miss_olsen87 - this is after years of training) or 3. just have great genetics.

Read the sticky and do Starting Strengt. Add in some hip thrusts. Or you can do the routine in pic, Caladan supposedly knows what's up. You will start with light weights, but you need to keep progressing and do what's heavy for you soon. After few weeks it should start to get heavy, you need to keep progressing. If you just fuck around with 25kg squat for a year you will not tone up anything, but you will still look like a weak potato after a year.

I am guessing, but if you get your squat to 100kg in 2 years, that will have a big impact on your body structure. Long term goals are the most important ones. You proved that with your fat loss and it's the same with muscle building. It takes a long time, even longer for a female. And if you want to look good, you need muscle. If you want muscle you need to lift heavy.

>Abs should be the last thing you work on.

Words to live by.

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Am I good to stop cutting as hard? When I look at myself I still feel like I look shitty. Others have told me I'm getting "too skinny." Am I at the point where I should up the caloric intake and lift more/less cardio?

>stuck at 55kg for 10years now
>decide I want to get big
How do I get big?

>>39539363
What if I work until muscle failure at higher weight, but still don't get sore? I increase weight to the point I can't complete low rep sets, but I am rarely sore the next day.

>>39541754

You're ready to start lifting, but even more importantly you're ready for a fucking haircut. Losing that hilariously atrocious shit on your head will do far more for your looks than losing that skinnyfat DYEL body will.

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I accidently swapped the sides

>>39541993
DOMS go away after a while. You don't have to feel sore to make progress. Just make sure you're steadily but consistently increasing weight.

>>39534433
LONDON
O
N
D
O
N

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Is this a good comeback, /fit/? I feel like I'm making good progress.

>>39538467
dude they're on fucking roids, "dirty" is a meaningless buzzword, it refers to a more than 250 surplus, not to eating big macs

>>39539342
Lmao bulk dyel?

>>39530339
Keep telling yourself that. Train harder and watch your diet more.

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>lift for just over 6 months.
>look and weigh exactly the same.
really wish I had cut before starting to lift, maybe there'd be at least some visual progress.

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r8 my progress senpai

>>39542831
>dem jaw gains

That feel when you're hardly making any progress because of insomnia and doctors won't help you

How can I make it, /fit/? I've tried all the insomnia memes: meditation, antidepressants, blue light filter on computer & phone, herbal pills, fasting for 16 hours. The only things that ever worked were benzos and weed but i used to be addicted to benzos and weed stops working very quickly.

>>39542822
> lift for 6 months
> still keep shitty mcdonalds and high sugar diet
> complaining about weight

When will you DYEL guys ever learn that diet and calorie intake is 80% of the fight?

>>39543115
>still keep shitty mcdonalds and high sugar diet
I live off chicken, rice and veggies - haven't had a glass of coke or sweets for 3 months. Not really bothered with the weight thing, just lamenting that when you're obese like me It's easy to get demotivated since you get no visual feedback on your progress.

>>39543185

Bro your stomach actually got bigger after those 6 months. You need to change shit up and throw in a lot more cardio. Noone said losing weight is easy and this is the sole reason I don't go on these crazy fucking bulks.. but something in your diet or routine needs to change.

Are you on any supps?

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Pretty big change for two years. I started off 2 years ago as a skinny fat shit head, who played WoW and league of legends 8 hours a day. Im Currently doing my bachelor's In mechanical engineering, have a qt gf, and just hit 225lbs in my flat bench today. Life's bretty good mayne. Thanks fit.

>>39543268
Don't take any supps. I went on a cut for six weeks after finishing off my linear gains (1500kcal deficit, lost 8kg) and started looking slightly better but my lifts barely budged or even regressed and I had the flu twice in that period so I backed out.

>>39542481
Thanks for answering my question, but I'm keeping the hair. I've been growing it out for motivation to lose weight and get in shape. Every fat guy looks like shit with long hair. Long hair usually looks good on guys in shape.

>>39543730
Long hair doesn't look good on guys. At most it is tolerable if they're attractive

>>39538525

Everything.

Also start rogaine.

should i bulk more or cut, im at 20%bf 205lbs 6'3

bench about 3 sets of 10 reps of 155

>>39539159
What's your age? I figure someone older wouldn't get fast results like this

>>39544107
Future you looks overweight. Watch what you eat in the next few months and try to change the timeline.

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Pls rate progress

>23 years old
>198cm

>Start of August, weigh 82kg, complete auschwitz mode
>start bulking
>After a month weigh 90kg, start working out
>Current weight is 96kg

>Bench 1 RPM is now 95kg
>2 months ago it was 82,5kg


>in seventh grade it was 30kg, feelsgoodman

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No hate pls

>>39545697
> wide shoulders
mirin

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trying to get out of mr sketal mode

>>39545708
thanks man, it's my best body part i think

>>39545395
You look so much better and STRONG AND LEAN. What was you diet / routine?

I'm OP and you're motivating me

>>39545268
I'm 23. What do you mean by fast results? I've been staring at these pictures so much it's hard to see how I've progressed

>>39545268
Actually ignore me I can see weeks 0 -> 8 looks pretty different

>>39536231
No offence but you have clearly misunderstood most of what you've read about fitness and diet, and it shows on your body.

>>39543964
To each their own I suppose

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work and good lighting

>>39545938
Thanks man, really appreciate it. Routine was/is:

1.Biceps-Chest
2.Triceps-shoulders
3. Back
4. Biceps-triceps
5. Legs
Switched biceps-triceps workout to a chest workout about a month ago. I hit the gym 5-6 times a week and keep that rest day when I feel like its necessary. Diet is pretty much:
Breakfast: 3-4 fried eggs, coffee white bread/few cookies/donut and a banana
Lunch: Whatever low calorie shite the uni cafeteria has to offer
Snacks: Meatpie or two, bananas, qark, peanuts
For dinner i usually make pasta and bolognese sauce which is heavy on the minced meat. After i hit the gym in the evening i just eat something small that i have in the fridge + a protein shake. If i feel like i havent eaten enough that day or im trying hard to gain weight i also eat a frozen pizza in the evening. One of em has like 80g carbs and 40g protein.

>>39545942
I'm referring to the loss of belly fat

>>39529523
>cutting

For the love of god stop!

Is this b8? I truly can't tell anymore

>>39546280
Mr bones wild ride

>>39546088

Get rid of the facial hair my man

>>39534433
height?

>>39536417
K A L M A R
A
L
M
A
R

>>39546430
stache should go by tomorrow (movember and shiet), not sure if I should get rid of the rest too

>>39546784

truly yes

>>39534433
Stop sucking in your stomach in the last pictures.

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Posted once before but got no responses, still feel dyel

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Im fat as fuck been lifting for about a year and a half. All my lifts keep going up and Ive got my body fat under 19% but damn do I hate the way I look. I want to really cut but Im about 10 pnds off 3p8 bench kill me fucking now /fit/. Maybe I should stop caring and just enter full bear mode and only ever lift for weight I dont need a gf right /fit/....?
>right?

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>>39540881

Thanks. Miss_Olsen87 is pretty impressive. She does fall into category 3 as well as she does have great genetics, but she's definitely worked hard at maintaining a muscular physique and she does indeed lift heavy.

I am not concerned about getting big at all (at least muscularly, I'm very afraid of putting on mostly fat and only a little muscle.) The only reason I didn't lift is because I did a really severe cut and the little bit of resistance training I did do left me literally unable to move for days because my recovery time was so shit and I knew that I couldn't build muscle on such a crazy deficit so I just put it to one side. Thanks for your advice though. I will start this week. I actually have a bar and some weights/bench in my basement right now so I have very little excuse to not do it.


>>39546719

I am 5'5"/165 cm.


>>39546839

Pic related is me sucking in which I think looks pretty different to what I posted. I really try to avoid taking flattering progress pictures, but I also am not super careful about taking them all from the exact same angle and pose. Regardless, I don't see anybody else in the thread being called out for posing/flexing or using lighting to make their progress look more significant.

>>39538913
is peanut butter bad for you???

>>39534433
Jebus please start lifting and go back to 180 you have those thicccccc genes. Would wife at 180. Would maybe hold hands with at current weight. Gj either way but you went too far.

>>39547994
Thank you mrs. skelettal.

>>39547365
You look great. What are your stats in both pictures? Also lifts?

I made some gainz!

Got compliments on my progress/size both yesterday and today.

>wow anon, your shoulders are getting pretty big

D-did i make it /brehs/?

>>39548178
In the first pic I was around 120lbs at 5'10 ish, I ran track and did mostly push-ups (the 100 push-ups website) and whatever the coach told me to.

When I first touched a barbell I could squat the bar and bench the bar.

Now I weigh 175lbs

Now 5 Rep maxes:
Bench- 260
Ohp-165
Squat-280 (I skipped a lot of leg days)
Dips- 4 plate
Pull-ups- 115lbs

>>39531747
how are the headaches going?

>>39548460
How long have you been lifting?

>>39548460
Do you not deadlift?

>>39543407
That's great, man!

>>39545697
Routine and diet?

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Will I ever make it?

>>39539342

ur still fat. are yu deluded m8?

google dunning kruger effect ur suffering m8

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>tfw fell for the get shreded meme
>tfw cuts down and realised i have bad abs genetics
>tfw picks up sloots at da clubz but cant get my dick hard cuz of low bf%
have i made it yet?

>>39548758
About 3 years of 3 day a week 3x5 full-ish body workouts

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trying to get some feedback on this once again ;()

>>39539507
You need to do reps of tattoo removals

>>39549107
that chest acne looks suspicious

>>39549107
You look like a yaoi character

>>39547994
>Regardless, I don't see anybody else in the thread being called out for posing/flexing or using lighting to make their progress look more significant.

Not in this thread but a lot of people DO gets called out about flexing, sucking in, roiding or having minor defects in progress threads. Dont play the poor victim here.

>>39548767
Injured myself during track and deadlifting was painful so I stopped. I'm fine now just haven't gotten back into it as I do a ton of other back work

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11 months
6'0
138lbs to 176lbs

>>39549281
nice!

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>>39529523
well done OP

>>39546123
I really appreciate you getting back to me. I clearly don't understand diet very well.

How many sets are doing each workout? What does chest/tie day look like for example?

>>39534433
BUENOS AIRES
U
E
N
O
S

A
I
R
E
S

>>39539091
Don't post again until you hit 6pl8

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I used to be fat and still have no idea what I'm doing. I've been cutting still.

What the fuck do I do with this? Would bulking kind of equal it out or would that not help?

>>39531747
Why do you get so mad towards the end of the video?

lmaoing right now at you ranting outta fucking nowhere.

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11 month progress ex fatty and how are my gains also whats a good way of increasing chest size because mine wont grow also i started a split so i could focus on each muscle more


my split is

Monday - chest shoulders arms

Tuesday back and traps

Wednesday legs

Thursday legs

Friday same as Monday but with less volume

weakened rest

is this a good idea if i want to build more muscle and try to fix my chest

>>39547425
Good gains man. How heavy where you when you started, height?

Imo you keep going till you get the 3plate bench, that's a solid lift. From there start cutting and maintaining through summer, ready to bulk again.

Good luck

>>39549498
good job faggot

it may tighten over time and gaining muscles would probably help too

>>39542620
Why do you bench nearly as much as you squat?

>>39549384
Yeah, a common mistake among us skellys. Gotta remember eating well and sleeping atleast 8h per night is just as important as training hard.

I do 3-4, mostly 4 sets of 8-10 on pretty much every movement.

A barebones Chest-Bi for example:
Bench 4x8
Incline bench press with dumbells 4x10
Curls 4x8
Rope cable curls 3x10
Chest dips or Cable flies 3x10
21's 3x (google 21's if youre not familiar)

Deadlifts and squats are also important. Also, ive noticed that high reps like sets of 15-20 work better for me as a skelly when doing training calves and traps. And I like to switch it up so that I do bench with dumbells and incline press with a barbell and vise versa on the next day that i do chest. Abs i train like 3 times a week

>>39548476
Ah cluster headaches and migraines werent as bad as they have been some other years. But still lots of other health problems, so its always something ya know. But like I said in the video life goes on gotta finda a perspective that keeps you going..

>>39549595
whos mad? What are you talking about?

>>39549656
Thanks man
Im 190 right now started at 185 but I decided to bulk up to maximize gains really didn't care about looks at first just progress. I got to 205 then came back down to here as I leaned a little.

But now Im like ok that was cool when do i lose this belly and second chin lol. Hoping I can hit 315 then I will feel like it was all worth.

>>39551689
Also I'm 5'8 forgot

>thiccc

>>39542822

Its the diet... you can workout every day but if you eat more cals than needed or if you chug 3 cokes and 2 burgerd then youndid nothing. BELIEVE me I did a strict diet for 3 months with intensife training and went from average to ripped

>>39529546
Because when skelly's bulk, they go from skelly to having a pretty decent physique in like, a year. When skinnyfat's bulk, they just get fat.

>>39549107
looking good but your chest looks a little small compared to your cannonball shoulders, stats?

>>39551873
This is my logic. I think my 2nd pic is giving the wrong impression cuz I'm all twisted and shit but I'm not a skinny guy

>>39529892
I bet they won't stop asking you shit like "why the fuck did you get that shitty wolf tattoo"

In all seriousness great job. That is my current goal

File: ayylmao.jpg (55KB, 540x960px) Image search: [Google]

55KB, 540x960px

Alright guys this is me 1 month into lifting,

I had a 1/2 year break, and its coming back on quite fast - i dont have a before pic but ive gained 4 kilos on a month ... Currently 1.94cm tall 88kg