Advice plz: How do I improve this? 6ft, 78kgs Always been skinnyfat.

Squats n Oats

>>41208440
SS+GOMAD

read the sticky

lift weights

eat big

4scoops/day

>>41208459
You mother fucker.

I forgot to mention.
>30
>Wasted a big portion of 20's jerking off a lot which I am sure is bad for testosterone levels.
>sedentary job

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>>41208481
>le fapping is harmful meme

Hello again Reddit

>>41208466
>>41208474

Won't this just make me fat and give me a slipped disk unless my form is perfect? And will 4 scoops actually work or will that just be wasted/undigested?

An old man at the gym heavily dissed my form when I was squatting and dead lifting 115kgs and he was right, I was fucking up. Should I get a personal trainer or do flexibility training if I have these worries?

I'm just aware that an injury might fuck everything up before I've even got anywhere.

>>41208486
Fapping IS harmful, I was jerking off like 4hours a day minimum and my dick could only get hard to porn, it made me depressed, fucked up my whole life. Everything is OK in moderation, but I wasn't doing it in moderation!

>>41208440
fuck your question but post moar censored noodz pls

>>41208440
>that kleinfelter's

>>41208440
HRT, boob implants, wax your body, get fashion advice from your girl friends, start voice training
good luck honey

>>41208552
>listening to the old man at the gym

never gonna make it

>>41208614
>kleinfelter's
I knew someone would say that. I do have love handles, but my hips are less wide than John Boyega, and I have a large benis, so I do not have trap disease, OK.

6ft 78kgs huh? Do a cut until 70kgs and then a clean bulking to get some muscle in you boy, once you get some respectable muscle, cut until 10% bodyfat, then bulk till 15% bodyfat, and keep doing that until your reach your muscle limit. I guess it should be around 88kg

Oh also never show me your ass again

>>41208606
Are you actually serious. How can anyone find that attractive. i do have a gf, but presumably she likes me for my personality.

>>41208619
I'm not flexing, this is me relaxed

>>41208651
I've taken advice from 3 different old me on 3 different occasions. One taught me to use a wider grip on chinup for lats, one gave me shit advice on bench which i disregarded and the other correctly identified my form wasn't good enough confirmed by a video I had my gf take.

>>41208670
Thank you desu. This seems like good advice. I can easily up my cardio, as I do jack shit.

I was gonna do a shot with underpants, but wanted to show my glutes and legs since thats the only area of my body with any muscle whatsoever since I am basically in t-rex mode.

>>41208440
>hips as wide as shoulders
>tfw you will never know this pain

also looks like you have a muscular imbalance in your core m8

>>41208727

Well since you had a good reason I forgive you anon

>>41208727
You ain't shit.
4/10 for me respond

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>>41208606
Here is me tensing/flexing

>>41208756
I don't do anything at all for core strength, so that is a genuine possibility.

As far as hips being as wide as shoulder... come on man, that's not true. i just need bigger shoulders or some shit. It's the angle the photo was taken at (hip level).

>>41208552
>Won't this just make me fat and give me a slipped disk unless my form is perfect? And will 4 scoops actually work or will that just be wasted/undigested?
read the fucking sticky you fucking fat skeleton

>>41208660
lol, just joking - you don't have enough breast tissue and your shoulders aren't narrow

go to the gym and just push yourself, you'll be fine

How do I look decently dyel with pump and super dyel couple hours after gym. How to keep pump look longer

>>41208870
You know what, Imma print out the fucking sticky at the library and make it into a book because I need to read it properly, not just browse on laptop.

>>41208440
damn bro ur weenie is yuge

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>>41208888
It's OK, I can take a humorous bashing. I realise I am not quite there yet, but I've seen people start from a lot worse! I just don't wanna have to resort to steroids, doesn't seem worth it.

>>41208700
>How can anyone find that attractive
I am a flaming homosexual and have a thing for men smaller and less /fit/ than me. I also absolutely wish I was kidding.

>>41208911
get bigger

>>41208838
noice, didn't actually think you would post more. do me one big favour and never take pics at hip level again, aim for chest. these pics give you childbearing hips that you don't actually seem to have

>>41208993
steroids are for when you know what you're doing

I think you need to do planks and push ups. Also overhead presses.

Your core looks weak to me and it makes it look like you have wide hips, from the back you look okay because your shoulders are wider than your hips but you need to fill out your midsection I think.

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LEAN BULK AND GET SOME ACTUAL MUSCLE FUCK I HATE SEEING THESE THREADS ALL THE TIME FUCK OFF ALREADY AND READ THE STICKY YOU CUNT

>>41209005
I take that as a backhanded insult unless you are swole, which you probably are. You have a low self esteem problem swolefag.

>>41209036
I wanted to be as hard on myself as possible - not myspace angle, but shit angle. But maybe you are right, shooting at hip height isn't what people are used to seeing. I will try shooting from shoulder height or something next time.

>>41209021
Kek I think that's everyone's goal

>>41209074
Thank you, this also seems like good advice. I do look better from the back, and I need to sort out the way my hips are looking from the front and my core/midesction is seriously underdeveloped, like a child. Will do mang.

>>41209086
Weak fags need to start somewhere and learn. You should have seen me a few years back, I looked half as good as this! If you only want to talk to shredded monsters I'm sure Flex magazine has a forum, sheesh!

>>41208838
Yum!, now we talking OP

>>41209088
it's not that much of a difference, but look at some guys in the CBT. good angles improve, bad angles degrade. roughly chest height gives best of both worlds if you're after true representation of your unflexed body

>>41208440
>that big of a dick censor
i think step one is to stop lying to yourself

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>>41209127
>Weak fags need to start somewhere and learn
THERE IS A REASON WHY THERE IS A FUCKING STICKY YOU LAZY FAGGOT IF YOU TOOK 15 MINUTES TO LOOK AT IT YOU
WOULDN'T LOOK LIKE A PUDGY CLUMP OF SHIT

>>41209088
not an insult at all, although I could see how it would be, kek, sorry, and I have no self esteem problems (well, some latent body dysmorphia but that's a different topic). I just happen to like it that way.

>>41208440
I look exactly like OP but I'm 6'5.

Is there any special advice I should follow as snikky fat lanklet?

>>41209195
You are every straight guys prison nightmare room-mate. Some strong gay guy with a fetish for weaker guys.

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>>41209245
unironically not the first time I heard this. aaaand yeah, I absolutely agree lol

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>guys I've been lifting for a whole six months and I'm not swole as fuck yet, what do?

God damn, this is the third time I've seen this today. Everyone wants the exact specific numbers that they can follow without having to think that will fix them instantly. They want their percentages calculated for them, they want to be told what macros will get them their goals, they want people to write up their programs for them. They want it as simple as possible because figuring shit out is scary, and they want whatever is going to happen eventually to happen right now.

Here's what you do, OP. Lift and run. If you want to get bigger, lift more, lift heavier, and eat more food. If you want to get leaner, lift more, run more, and eat less food. Just fuckin' do it. For fucks sake, keep it simple stupid.

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>>41209245

Summary so far
>Work my core, planks, pushups, OHP
>more cardio
>Cut to 70kg, clean bulk (eat more, 4scoops, etc), then cut to 10%, then bulk to 15%, keep doing that until I am 88kg.
>Take photos from chest height
>Wear underpants next time
>Don't listen to old men
>Read the sticky

>"what are your lifts?"
>well I can do three sets of 10 of-

Stop. Fucking hell. Post your 1RM, nobody can help you with shit when you tell people how much weight you can 3x10 fucking curl.

>>41209270
You would love the rapper Gangstafag

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>>41209367
I have absolutely no idea what my 1RM is because I've never tried it. Don't have a spotter, so what of I get crushed?

>>41209407
((Weight x Reps)/3) + Weight = 1 rep max

>>41208993
is that the preisdent of Canada ?

>>41209434
Lol wtf?

>>41209501
What, are you stupid?

>>41209434
>this must be shitposting, doesn't fit any of the formulas I know of
>do the math for lulz
>it adds up for some of my lifts
WHAT FAGGOTRY IS THIS

>>41209554
I got it out of the 5/3/1 book. It's not exact, anything more than 6 or 7 reps and it starts to break down somewhat, but it gets close enough for practical purposes.

>>41209584
The more you fucking know, I have no use for it cause I need to know mine for up to 10 reps because of reasons but it certainly is easier than most of the common ways to calculate it. This got my noggin joggin for a moment.

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>>41209434
So this nigga is saying I do three heavy reps (form still has to be goot right?), divide by 3 and the then add my body weight or some shit and that's my 1RM, wtf?

>>41209669
If that's the conclusion you drew from that you must be retarded. You saw the word "weight" in there twice and you assumed they meant different things for some reason? If you see X twice in the same equation, do you think the second X must be some other variable that you hadn't heard of? Did you fail algebra in middle school?

>>41209688
For your information i got an A. Don't blame the student for your shitty teaching. i thought fit was useful, you are being R9K tier autistic for no reason pal.

>>41209858
>Stop hurting my feelings, I have a learning disability
Got it

>>41209434
So, if chose my 3rm as input, my 1rm is 2 times my 3rm? Wtf

>>41209923
Oh woops, I totally remembered it wrong. Now I just feel foolish. Making an ass of myself anonymously on the internet.

((Weight x Reps) x 0.0333) + Weight

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>>41209886

>>41209985
Do you realize that that's the same shit as the first equation?

>>41210050
1/3=0.333
1*0.0333=0.0333

>>41208440
I have said this so much i can copy paste this
>Drop down to 9-11% bf
>Lean bulk up to 1/2/3/4 (squats and deads don't matter if you want muh aesthetics just make sure you work lower body)
>Do accessory's like curls, dips, chin ups and db shoulder press, 3x12
Someone should sticky it

>>41210069
Sorry, I misread it

>>41208440
L-Lewd

>>41210069
>>41210050
>>41209985
just shut the fuck up and use this

http://www.exrx.net/Calculators/OneRepMax.html

>>41208440
> at least no gyno
i got some bad news...

>>41208440
Don't think you should cut, your wide hips will become more overpowering if you do. I say recomp and lift heavy.

i think you should halt any more squats and only work upper body. you are out of proportion. and shave that nasty fucking muff for your gf sake.

>>41210263
Don't squats produce test?
Gf likes the pubes, won't let me shave em.

>>41210094
I used to do something like that a long time ago, and I actually got some more aesthetic results than currently (shoulder and arms esp.), but then I did a masters and got into work and lost those gains and then started the routine outline above with some other shit thrown in.

>>41210193
You twat. The nipple hair is misleading. No moobs. There is no jiggle.

>>41210347
http://scoobysworkshop.com/squat-myths/
4) Squats increase testosterone and growth hormone

Well yes and no. I saved this one till last because this one causes lots of confusion. The squat advocates would have you believe that only squats can increase testosterone and growth hormone which allows the entire body to pack on massive amounts of muscle mass. Lets look at the facts first. Yes, all types of strenuous resistance training (not just squats) cause a temporary increase in testosterone and growth hormone – a few hours to a day. The big question is if this temporary spike is enough to make a difference in the ability of your body to add muscle, more on this later.

Second, it is reasonable to assume that the amount of hormones released are proportional to the stress put on the body, that is, ear-wiggles are not going to release as much testosterone as squats. The amount of stress put on your muscles is probably proportional to the amount of force times the distance that force was moved. If you look again at the above diagram, the bodybuilder doing the squats will release just as much testosterone as the bodybuilder doing leg press because they are both pushing with 495 pounds of force and moving down the same distance. Squats do not have a monopoly on raising testosterone levels.

Agree with the other guy, maybe just lower the frequency to once a week for lower body to let your upper body catch up. Your quads overpower your fucking shoulders m8.

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>>41210386
Thanks! Goat post mane

you literally look like every single guy that doesn't lift. how to improve? stop eating garbage, cut down to around 12% bf, aim to gain around 1 lbs per 2-3 weeks to literally reduce body fat gain to almost nothing, and most importantly, START LIFTING HEAVY.

if you do those things you can bulk for like half a year before you reach 15% bf again and after that you simply cut down to around 10-12% before slow bulking again. the cut won't take you longer than 3 months and you will look good year round and not have to worry about becoming fat.

>>41208440
Squat 95 for 10
only dl 95 for 1
are you sure your squat depth is good?

>>41208440
Lose weight and do more upper body stuff, you're going full T Rex

>>41210563
My gf cooks for me and doesn't fully understand nutrition, this may be a big issue. I agree, I lok like I don't even lift, but before I looked below average, so at least I'm 'normal' now.

>>41212415
Yeah, my squat is good at that weight but goes to shit any higher weight. I have very tight hamstrings though and my deadlift form is complete dogshit - I didn't deadlift for a long time so I don't have the muscle memory

>>41208440
you look disgusting

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>>41208440
>tfw started including feet in boxing
>sweating like mad now coz of all the fakes before hit
is this shit getting me muscle or just endurance