Improvement thread

>>40813282
Very balanced body, keep on this path.
All types of squats and hip thrusts for that ass.
Legs could be a bit beefier.

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reposting from another thread

dyel noob, been on SS since mid november with some abs exercises thrown in there

am I on a good track? or should I do something completely different?
started as a skinny-ish runner, switched to weight training because I don't want to be a skelly

the pic is shit I know but currently only have a webcam working

>>40813282
>I know my arms need work
No nigga your legs need work

>>40813282
Please post a before pic. 15.5" arms in 5 months...

>>40813282
Overall, great body. The things I can see which would need more work to optimise your body would be to work on your lats for more back width and your traps as they are relatively small in relation to the rest of your body. These arent particularly weak but you asked for areas of improvement.

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>>40813395
Here is my scrawny ass, i was at 174lbs here. Taken on october 20th, the day i joined the gym.

>>40813432
Oh I think I saw you on a CBT. What has your routine/diet been like?

>>40813432
Clearly at the early stages of lifting but your fram has potential. I would focus on the big compound movements for at least a year to add a nice bit of overall size.

>>40813454
Pretty basic routine. Chest, triceps, legs one day and biceps, back, shoulders the other. And ive just been trying to eat as much as i can. But i need to eat more.

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This is me currently, I was 245 when I started back in mid to late January, now I'm 225 but I'm still a fatass. What do I need to work on? Barring losing weight of course. Picture might be sideways for some reason

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Trying to build legs up recently due to them lacking strength wise.

>>40814181
How tall are you?

>>40813282

the only, and I mean that, thing I would change about your body is your hamstrings/legs in general. they look extremely weak (didn't read all of you OP to see if there's a reason for that) and non existent.

Rest of you looks fine, no homo.

>>40813359
Chest and forearms
>>40814181
I'd say just stick to losing weight now
>>40814407
Shoulders and back

>>40814425
6'6

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I'm 220 now and Working on my waist, hips and thighs. Hoping to get to 200 before summer. ^^;

>>40814756
>being that fat
>posting on /fit/
>lying about losing weight
>thinking you can 'work on' waist or hips
>^^;
leave

>>40814756

Keep at it.

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day i started to cut, 4 months lifting from spooky mode

>>40814756
Good job. I can see that you lost something here and there.

>>40814845
Shut the fuck up. If we don't encourage them they'll never reach Thinn or even THICC and remain undickable.
I want to sink all nine into a hot fitizen girl goddamnit. You're not ruining this for me.

>>40813282
have you ever squatted, top looks great howeber u have ideal body for wheelin and dealin

>>40813282
my body still looks like shit can I post my face gains instead?

>>40813282
What routine are you doing?

>>40813282
Squats and lunges are you doing any lower body now?

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>>40814845
My wedding dress fit when I wore it on my wedding day. Yes I know I'm fat, I have actively been losing weight because I hate myself for being fat and . Considering I lost nearly 50 pounds in less than a year which is more than the fat acceptance fucktards, I'm quite happy with my progress so far, so eat a dick.

>thin arms from the front
>narrow chest, accentuated by long ass arms
literally me. I guess we'll always look like shit no matter how much mass we put on.
>ectomorphism is a meme :^)
is there at least any sport that benefits from these traits beside basketball?

>>40815356
Why do women always get so butthurt after critical comments? This isn't reddit go post in /r/loseit if you want cuddles, lady.

>>40816262
Im trying to work on my triceps more to get arm width, hopefully it helps.
Legs are shit as well so doing that too.

>>40816285
lmaoooooooooooooooo because you're not being critical you're just hurtful. we are emotional creatures ;-;
also,
>>40814756
i don't really see any improvements but definitelyyyyyyy watch your sugar...it seems like you have a lot of sugar in your diet.

>>40813432
Unless you're like 6'6 there's no fucking way you weigh 174

>>40814911
if your chest was more defined you'd definitely be hotter but this shouldn't take long just keep up the good work anon ^_^

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5' 10" 181lbs cutting weight probably to 160-165

>>40813282
well op your upper body is in good shape and your back could be more defined but before you do that you should give your legs some luvin...
definitely do some squats/leg press/calf press to get dat ass.

>>40817722
Then how much do you think i weigh in this picture. Because i stood on a scale that day and it said 79kg. And im 6'3 in case you missed it in the OP.

>>40814756
It's hard to tell but your waist is more defined...I think?

How tall are you and what's your diet and routine? Good work in any case though.

>>40818559
Ok I guess at 6'3 you could be 79kg, you just look way too skinny to weigh that much but then again I have small frame

>>40814407
cut and sort out your scoliosis and start training abs and traps

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>>40813282
5'8'' 182 lbs. Need to work abs and calves most. about to start my cut shortly.

pic related is about 2 weeks old but basically current status

>>40818974
You look asian. Are you asian?

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I'm turning skelly but fuck it I dont care, better than the 250lb lardass I was.

>tfw belly fat wont go away

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>>40819069
I look Asian?I must be Asian then fuark

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Not the best photo to show it but are my arms in proportion to the rest of my body or are are they lacking?

>>40813282
Work legs more like others have said, your arms look pretty proportional overall to your body.

>>40813359
just keep it up you got good potential going anon

>>40813432
lel cutting should be a meme to you right now. bulk man

>>40814181
shoulders and arms, and ofc (((weight loss)))

>>40814407
nice nipples, work shoulders

>>40814756
good job. glad you didn't buy into the fat acceptance meme. keep up the good work

>>40814911
child bearing hips, but overall good. keep up progress

>>40815356
cute doggo

>>40817760
5'10'' 181 lbs. don't be a meme bulk more

>>40819089
height? 250 to what you are now that's pretty fucking good.

>>40819133
you look like cassady campbell. so far so good but you could build them a little more

>>40819146
5'11, around 150ish now.

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6'1 150lbs
>Help

>>40819302
bulk man. 6'1'' and 150 you're practically anorexic

>>40819329
I started out 5'11 125 so I think I've made progress. Its very hard for me to bulk, even eating 3200 calories a day, I'm basically forcefeeding myself and I'm still barely gaining weight. I've got the "eat more" out of the way, I'm more curious on specific muscles that are behind the rest that I should focus on.

>>40819410
I can't really pint point anything given your current state no offense anon.

Why forcefeed? When i bulk I make shakes and drink that shit down.

2 cups almonds/peanuts, 2 scoops whey, 1 cup oats, grind it all finely and mix with whole milk. Literally 1000+ calories. T gains will be off the chart as well.

>>40818974
182lbs my ass, why you always lying

>>40819428
None taken, I know I'm a DYEL, but I'm gonna make it. I've never though of that. I'm in college, so my diet is essentially cheap shit and milk. I was born without a sense of taste, so I don't give a fuck what I force down my gullet. But on the downside, I take no enjoyment out of eating, it just feels like a chore. I'll try your gains shake for sure. Thanks anon.

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6ft around 160lbs and around 8-10% bodyfat. What should I start to focus on?

>>40819465
Lol believe what you want. 182 lbs my man.

>>40819479
No prob. You can look up different types of shakes online. Don't spend on mass gainers IMO they taste like shit and are always chalky/clumpy. Good luck

>>40814460
>Chest and forearms
Thanks man
I've been hating the bench recently, It's my least favorite move and I'm the weakest when benching
I will have to improve it
>>40819140
>you got good potential anon
Thanks lad
I needed to hear that

>>40819496
You should work a bit more on chest accessories, it looks like. Kinda hard to tell from that angle. Also obvious bulk after summer.

>>40819496
you look pretty thin to me despite looking muscular. Idk your abdomen stands out.

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I'm at 140 lbs. Started going to the gym when I was at 125. I'm about 5'9 too.

>>40820218
how can you weigh that little. I Know women that weigh more than that and they're not even fat.
anyway, work on your core and try to define your chest would be my advice altho your picture isnt very revealing

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5'9 170
criticism welcome

>>40821288
cut.

>>40821288

Looking good.
I'd say work on getting a bit leaner. Overall your proportions seem decent. Maybe start hitting your arms harder too.

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6'3 178lb now
Photo is about 2months ago (178lb) after 2 months of lifting/calisthenics
Been a long distance runner for a while so trying to put on some weight

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I have been doing SL for 3 months now. Stats are

5'8
150 lbs
135 squat
145 DL
95 bench
90 Row
65 OHP

All the upper body feels weak af. My arms still look like noodles so I am not sure if I should move on to a brosplit or ppl. Also I have been bulking and started with 135. Should I stop or slow down? My stomach feels bloats and expanded but my chest and arms still feel small. What should I do /fit/?

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>>40821568
side view

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I need to work on chest, right?

>>40821568
U look like u got scoliosis nigga

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>>40821568

Nig wtf version of Stronglifts you been doing, i started with the bar, have stalled my lifts 3 times each, and I'm at those weights a whole fucking month ahead of you.

Godamn no wonder you look like a plastic bag of wet shit.

What were you before, a brown fucking paper lunch bag?

Wtf have you been eating, cardboard and vegetable oil?

What are your goals, to just look like a ball of rolled dung?

Holy fucking shit, get all your shit, roll it up, and sort it out into one big ball, because that's what you looks like, a fat ball of shit.

>>40821791
Everyone progresses different. DYELs need to fuck off with their whole 2 months of gym membership talking shit one someone else.

>>40821791

Lets see what you look like, fuccboi.

>>40821791
>Attacking others in a thread for advice and improvement
Malicious little shit, aren't you?

>>40821568
>gains 15lb in 3 months

I'd love to see your weightgain graph in the SL app.

>>40821904

He's just a fat jelly dyel who shits on others because he knows he will never amount to anything.

Its always the case. Anyone who talks shit about beginners always looks terrible themselves

>>40821568

As long as you're progressing on weights I say keep bulking. Maybe get to 150-160 and then see where you're at.

>>40821926
I actually slack on updating my weight on the app. I try not to weight myself too often because I don't like getting fixated but is that too much? I have been using a weight gainer to help because before I would eat like one meal a day.

>>40821568
Hope to god that's just camera angle, bad lighting, and bf% covering up muscle there, anon-kun...

>>40821983
for context I have never done anything physically demanding for 26 years and just started lifting 3 months ago.

am I progressing too slow? is SL really a meme then I should do something else?

>>40821964

You're supposed to gain 4lbs a month.

Read the sticky again.

>>40822016
WellThatExplainsIt.png

W-were all gonna make it, r-right guys....?

>>40819302
I'm guessing you are a teenager or barely 20 at the oldest? Just eat like you are a bottomless pit and lift some weights bb. Stop fidgeting so much.

>>40818594
Waist dropped nearly 5 inches. Hips are being problematic due to depression meds. Doctor said they would be the hardest to lose as the meds I'm on tend to gather fat around the area for some reason.

I've been walking as well as running a bit between 7-11 miles a day, trying to increase the running on a bad knee due to poor life choices. very little soda (which I'm about to cut out. I just need some kind of caffeine that isn't coffee) , lifting weights and more salads/low calorie meals. Though I've been eating a lot less out of fear of gaining. I'm trying to find a decent microwave mean that doesn't taste like crap to eat for lunch.

Also modivation is the pure feeling of disgust when I look at myself and other land whales that are worse off than myself.

>>40822038
so should I be doing a different routine? I guess ill be a little more careful with the bulk but my upper body looks terrible despite making strides on my lift slowly though

>>40822155
I'm also 5'7

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>>40821212
sit on my face with that hunky booty

>>40822176

Just start over again, form is probably wrong

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Do mostly cardio, started scooby's pull up chair method progression. Trying to lose some fat I guess. Pls advise, also if anyone knows what to do for acne esp on back I know you must do something everyone's skin on here looks fuckin grand.

>>40822372

YE OLDE LONDONE TOWNE
E

O
L
D
E

L
O
N
D
O
N
E

T
O
W
N
E

>>40822372
Work on sculpting your ass. Its flabby, tighten that shit up.

>>40813282
Would love to see some more defined quads and hamstrings on you.
>>40813359
Shoulders, chest, i think traps (the one on top of your neck you know yours goes in let's see that bulge up top)
>>40813432
pls bulk all over,
>>40814181
I'd recommend eating at maintenance but going hard on the weights maybe work chest out extra get a little perky. Also your hands don't look like they are super strong so thumbs up 5x5s
>>40814407
chest and shoulders
>>40814756
keep losing weight, take care of your joints
>>40814911
shoulders and honestly you could do some curls if you aren't opposed. Also what is that on the wall in your shower?
>>40815356
keep up whatever you are doing, cute doggie
>>40817760
ARMS (might be the way you are standing contributing also)
>>40818974
Looking forward to seeing you after the cut you look p good now also
>>40819089
Nice abs, please build more muscle when you feel comfortable putting weight on especially arms chest back
>>40819133
Looks proportional in this photo.
>>40819302
keep trying to eat more what else can you do? Don't do cardio.
>>40819496
You look good but a little on the lean and hairless side. Nothing specific to work on but you might look good thicc too (inb4 shoo)
>>40820218
we are the same weight and height! Please continue to gain weight. It might be the angle of the photo but it looks like you have a nice wide shouldered frame, fill it out.
>>40821212
Traps disappear because of pose I assume? If not, bigger ones will make you look more intimidating. Also hopefully your butt is juicy like your thighs
>>40821288
Smile and do more OHP and shoulder stuff
>>40821468
I dunno maybe legs? Eat more food?
>>40821568
>>40821573
Did you stuff your underwear? Lift more weights add arms if you want but you look weak all over atm. Keep pushing yourself.
>>40821598
Go for it with the chest, you look good though so hopefully you know that and aren't BDD about it.

>>40822448
Aight so glute bridges or what? I don't need to increase the size of my thighs.

>>40822596
>I don't need to increase the size of my thighs.
THICC or die trying

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been lifting ~3 months now. Started out skinnyfat.

I think my chest is too small for my shoulders/ arms (I dont think the pic does it justice), but I recently added flys and switched to dumbbell press and I've been seeing more results.

Also I probably have pretty high bodyfat, but is it normal to not be able to see a clear separation between shoulder muscles when relaxed? Right now my arm just looks like a large blob unless I flex.

>>40822630
22" is thicc enough I have an adequate amount of thunder.

>>40822661
work on your posture immediately.

>>40822697
Is it that bad? I normally slouch a little but I didnt think I was slouching that much in this picture

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My camera's kinda fucked. Started going to the gym more regularly the past 8 months or so doing some SS mod on the wiki. Recently switched into to the real SS because I felt like my dl wasn't progressing as quickly as it should.

I also want to cut for the summer, but I don't think I'm anywhere big enough to do so.

>>40822697
I think it actually looks like that because I have weirdly large traps (I think its from carrying a really heavy backpack around all throughout hs and even now in uni)

>>40822738
I don't know what 'that bad' means.
Your shoulders are rounded forward in this picture, and nipples are low/down pointing because of that. Posture is something that will make you look much better with a small amount of habitual effort. Don't worry, you're not a monster or anything.

>>40822675
no

>>40822832
I see your point. Fine, I will start doing squats.

>>40822746
Keep progressing with weights. Try eating at maintenance maybe your body will recomp or whatever bro's science meme means. Also, try going to the gym on a more strict schedule (like 3x a week every week without fail)

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5'9

165lb

How many more months till /fit/ ?

>>40822372
disgusting muffin top, do some more cardio.

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5' 9" 163

plan to continue bulking till 175 then reasses from there. maybe cut down for summer maybe recomp.

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>>40822962
sideways view of back

t. phone posting retard

>>40822962
Mirin

>>40822919
LEGS
>>40822962
pls no cut.

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how to improve beard /fit/izens?

>>40822934
thanks for the advice but it's just some fat it's not really disgusting.

>>40823014
Where the fuck do you think you are? This is /fit/ so aesthetics is at a high standard, to a normal morbidly obese person, yes it's fine but here you gotta put your A game on. Work those glutes, slutes do your glutes, muffin top aint getting my mushroom top

>>40822919
I'd say you're already it. Maybe work on forearms and legs.

>>40822919
Holy shit dude

>WHO WAS LEGS
>WHO WAS CORE

Do you literally only do chest, shoulders, arms, and back?????

>>40823057
>2017 AD
>stairmaster for dudes
ishygddt

>>40821212
dick is small, so you better be a powerbottom

>>40822876
I-I already was going 3x a week. Although I did get lazy around the holidays and took a week off every time I got a cold. Wouldn't it be easier to go up in weights while bulking rather than maintenance? I've already kind of given up looking lean this summer.

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>>40823009
your beard is great, it's just growing in the wrong place

>>40823383
If my eyebrows grew on my lip I'd be in business

>>40822155
You should look into meal prepping. I tried the frozen food route and the sodium ended up screwing me up. I'm starting running myself but I'm wondering if that may be bad on my knees given my 32 BMI but it's near impossible to find a gym with a pool which would be perfect.

>>40823201
grower not a shower ;)

>>40813282
nice body, lunges are the best ass, but you have to do them properly (=you have to feel your glutes)
post more pics without censorship, please?
>>40821212
undies brand?

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beta skinnyfat reporting in

>>40813523
>>40819140
>>40822583
Thats a picture of me, the OP, 5 months ago. Pay attention guys.

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2.5 years training after recovering from a serious car crash
190cm 89kg, currently cutting
In another thread I've been told to slow down on legs and focus on upper body, should I do it? Going to the gym 3/week

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do I have potential?

>>40823317
Ya go for it. If you are having trouble getting stronger or building muscle/recomp on maintenance calories then increase your cals. Also, how often are you getting a cold? Who gets a cold more than 1-2x a year? Make sure you are not deficient in somethin mate.

>>40824973
If MS13 doesn't cut off your head, definitely.

>>40824973
you look like the kind of villain that escapes in a hot air balloon

>>40824691
In fact I would also slowdown with arms, maybe? Like they seem pretty okay, Your chest got nice look but do you work your abs? I would add some abs pulldowns and non-related some widegrip pullups. Keep going, I see you in bearmode

>>40822583
This is the kind of autism I can get behind.

>>40822751
No. It's an illusion caused by your shoulders rolling forward

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>>40813282
Lifting for 7 months now, started from textbook skinny fat, had a little leg muscle to begin with but thats it.

5'9 and 154 lbs at 18%bf i think. I know i need to cut, gonna aim for 12% by summer, am cutting -300 cal for now, then ill raise it to -500 in 2-3 months.

Am doing 5 day reddit 531 program training maxes are
Squat- 255
Bench- 175
DL- 255
OHP- 125

Im considering going to their 4 day 531 but at the same time i feel like my lifts are still novice. Any advice on 3-4 day programs that bring my lifts up and make me look not dyel?

also assuming i lift for girls for now what are the most important muscle groups? My short term goal is to be ottermode for this summer, then slow bulk and progress my lifts and work towards looking athletic jacked, like Lotus

>>40822661
K Y P H O S I S

>>40823603
mass21

>>40813282
Am i seriously the weakest person on this board or what?

>>40827018
5/3/1 is for advanced lifters who need small incremental increases because of stall outs.

>>40828994
then tell me what i should do with these stats, i feel like im past doing progressive overload every time and can only do it every week. the reddit 531 has me progressing every week instead of month like the powerlifting one.

the only thing that is stalling for me is OHP, deadlifting is just hard do to my genetics and experimenting with sumo

>>40821791
Fuck off

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>>40822583
>Did you stuff your underwear?

>>40822962
>>40822973
sit on my face you faggot

>>40821212
Up top looking solid! Legs could use a little more work.
>>40821288
Good chest, small arms, no traps little lats, no visible abs. Build everything up and cut in the summer.
>>40821468
Looking solid brah. Really no advise from me here.
>>40821568
inb4 scoliosis. inb4 stuffed underwear. but seriously work on your numbers, as a man 135 squat is shameful. you'll get there just keep working on it.
>>40821598
textbook transformation, good job anon.
>>40822372
need to work arms, core and legs mostly. your butt would probably fill in with legwork, it isn't pancake flat but you keep doing cardio you'll lose what little ass you have left
>>40822661
inb4 fix posture. congrats on making the transition to fit life. chest is small, arms are flabby, overall no shape. keep working on it anon.
>>40822746
i see your chest coming in mostly. i'd suggest cutting and go from there.
>>40822919
looking good up top. need legs now
>>40822962
looking good brah, make sure to follow up with bulk pics
>>40823856
you should posed normally lol i can't see shit. bicep has no peak it's just a muscle from what i can see. chest has some shape and you're not absurdly fat. keep it up though i see good potential
>>40824691
damn brah i'm sorry to hear about that accident. those scars are very telling. good progress for sure, you have some good delts chest shape coming in. legs aren't too bad either. next time get some shave gains going, it's what peak performance should look like.
>>40824973
this fucking picture everytime, top keks
>>40827018
bodybuilding com has tons of articles on programs. you don't look that bad honestly, maybe arms and core could use more work. legs are definitely behind though, i would focus on those.

>>40830069
It's weird cuz my legs used to be the biggest part of my body (high school sports) I was thinking that squatting + DL would make it big. Guess I should do more ham curls and leg press as well.

Yea my arms are also lacking fullness, my abs will prob show up at 12% but I'll keep on doing leg raises/cable crunches until then

Thanks for the advice my man

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5'10" 156lb
what mode is this? am i still skelly

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Help

>>40831103
you've got good legs and shoulders mate, 20lbs to reaaally fit lookin

>>40815356
shut up bitch

>>40831195
wtf is with the shop job

you shoulda shopped out your moles

nobody is gonna stalk you for being dyel

>>40831403
Just trying out the features my new phone has.
Turns out the magic select thing is better than photoshop on my pc

>>40831414
well it's meme tier

anyway you have good foundation anon. your arms when flex have good potential your bicep doesn't seem long so you'll have an awesome peak.

you could probably go another 5-10 lbs of bulk before cutting again.

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First off I know you guys don't like tattoos, they are from a different time and it's not much to do about it now.
I'm 6.1 and 167lbs. Been lifting for 2 months. Started with SL but have changed to a PPL split with compounds. My question is, is it too much for a beginner to lift 6 days a week? Even if I have a good program that targets the big muscle groups 2 times each week. I'm afraid my body won't have time to heal.

>>40832256
eat more
lift at least 3-4 times a week.

>>40814845
Fuck you I bet you're more fat than her you piece of shit

>>40834650
damn whats up with all the white knights on here.
People can be assholes while looking good and feeling good about themselves you Know?

>>40832256
hell no i started with 7 days a weak on 3500 calories/day. srs

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>>40834900
but there's a difference between being critical and being a straight up asshole.

sure he's white knighting, but he has good reason too. i wouldn't go out of my way to white knight but he's justified because the anon flaming that woman for a simple picture is a straight up cunt.

also, fat acceptance is a meme

>>40835706
welcome to 4chan.
we don't pretend to be nice for internet points

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5'10 135 pounds.
Im currently doing PHUL for my sholders and calves. I need advice on stuffing my face with food. I can go hours without eating. And sometimes I wake up at 1 in the afternoon. I fucking hate myself.

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I know its hard to see between the before and after pics but I lost about 115 lbs of stress, depression, craziness, and fearing that I would be homeless.

Also not picture is the days I spent sleeping in my car because the house wasn't clean enough or the dinner I made wasn't cooked the way she liked it.

Not pictured is the amount of times I would go to the gym only to come home to shit tossed around and being accused of cheating because I took longer than 30 minutes there.

Don't get married /fit/izens.

>>40836440
You look like you're a child.

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SL 5X5 Results after 6 months. Did I do so.ething wrong? I mean I hit 1/2/3/4 but now I look ugly as fuck

>>40836467
I'm 24 in the first pic and 25 in the second so I guess thats okay =\

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I just recently got 225lb bench. My goal is 315lb before I cut, I'm trying to gain weight. Do you think I have good inserts? Do I have potential?

>>40836500
You got married at 24??

>>40836499
haha

>>40836585
Yeah. Don't recommend. Thank god we never got around to having kids.

>>40836499
Looking great!

>>40836598
>don't recommend

Yeah, no shit, retard.

>>40836606
Left is the old pic right is today. So I think you got them mixed up but thank you!

>>40836625
Girls only care about legs, bro!

>>40836637
Came here for actual advice

Was not disappointed

>>40836654
You want actual advice? You have no muscle and too much fat. Stop eating like shit.

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>>40836662
Now that's what I'm talking about. All I ever get I. Life is that I'm perfect and looking good. Needed that thank you bb.

Here's a girl I fucked last summer multiple times

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>>40836699
Got more if anyone wants

>>40813282
Post routine and 5 months ago pic.

>>40836748
and there goes the thread

>>40836390
>5'10'' 135? i smell bullshit if you're 5'10 you've gotta be atleast 160

>>40836440
do more isolations you have a long way to go
also do the big 3

>>40836499
cut

>>40836571
plenty of potential anon. keep it up

>>40836699
>>40836748
>>>>/b/

>>40836889
what do you mean by isolations? Curls and shrugs?

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Cut progress, 170 to 158 in 3 months. Going to bulk up slowly again and smarter. Actually gained strength on my bench and ohp during the cut