Progress

>>42517408

That's nice breh... you're gonna make it.

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>>42517408

have you considered lifting weights

cringe tattoo but nice progress, I hope you start lifting often

>>42517408
if you changed your glasses and worked out 1-2 years more you would be really-really hot
no homo

>>42517408
Could have posted in the /fat/ thread but nonetheless good progress, gonna make it!
Whats your diet like?

>>42517408
Good work senpai, keep it up.

>>42517408
You're definitely on the way.
You look about 35-40% bf.
You should try to incorporate HIIT training and some heavy lifting into your regiment.

>>42517408
good job, consider lifting with neck training + nice hairstyle
you're gonna make it
we're all gonna make it

>>42517408
I hope that tattoo is photoshopped.

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Lifting for 7 months now, 16% bf now, want to cut down to 10-12% then lean bulk

>>42517646
gj anon and congrats on no loose skin.

>>42517408
How long did this take you?

>>42517408
Gay tattoo and gay glasses, but good work on the weight loss

What is it with people lifting and then getting shit tattoos?

>>42517691
Thanks anon
No loose skin because there's only 25lbs difference between pictures

>>42517408
Thank the gods you don't have bitch tits

>>42517646
You look nice anon
>>42517698
This was from the end of March until now, so about 4 and a half months >>42517495
For breakfast I have a cliff protein bar and black coffee, lunch is my biggest meal of the day, something solid with lots of protein, like a big ass sandwich or some chicken, dinner is 3 scoops of protein mix and depression

>>42518034
>depression
Keep going anon.

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u were on nickelodeon m8

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this u?

>>42517408
I like your face m8 keep up the good work

>>42518034
Breakfast should be your biggest meal of the day and ought to include a slow carb, like oats.
Cliff bars are junk food, you may want to eliminate that from your diet.

>over 50 pound loss
You're gonna make it anon

>>42518887
looking great anon
how much time between those pics?

>>42518987
about two years

>>42517408
still good progress bruh

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15 weeks now.

Been slacking the last 4 weeks so I've made little progress. Getting too fat as well.

>>42518857
>breakfast
>biggest meal of the day
>for fatloss

yeah, don't listen to this faggot, OP

op don't take my word but I read you are less likely to get loose skin if you slow down your weightloss a bit

>>42519014
Regardless, you are making good progress. Are you doing chest as well? You are lacking severely, famalam.

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>>42519023
dont listen to this faggot op

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>>42518204
P-plz stop
>>42518792
I like your cock
>>42518857
The macros are pretty good and the calories are also pretty low, especially with a 3100 tdee
>>42518887
How much weight?

>>42517408
Good job man, keep going. Start doing cardio to tone your body more to get out of skinny fat - swimming and biking. You should try to get to 180.

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~2 months

still got a ways to go but its a start

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Just want to make it

>>42521174

making great progress. keep going

>>42517421
>Gags

>>42521034
Start was 260 (not in that picture) and my leanest was about 150, in the current picture I'm 165

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>>42517408
>before

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>>42521275
>after
I_see_no_changestbqhfam.jpeg

>>42517408
>fat people in charge of making tasteful decisions

>>42518887
Noice mate, keep going

>>42521104
Keep going dude, its a good start

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NEVER. GONNA. MAKE IT.

>>42521537

You're getting there. I was like this too and had a lot of weird rolls everywhere, when you get down ~20-30 lbs they kind of just shrink and end up looking really weird. Once you hit 45-60lbs down it irons out and tightens up. Keep going anon. You'll make it.

>>42517408
Your face looks even more punchable

>>42517408
>On the left
> "aw fuck"
>On the right
>Slightly less "aw fuck"

>>42517646
Good progress, how many times a week you go to the gym?

>>42517646
what has your deficit been? 500?

>>42517408
height?

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hows my progress for 1.5 years

>>42521537
At first I thought I saw your flabby hand but it was just a cock

>>42521537
height?

>>42517408
>deus vult tattoo
jealous
might get something similar

>>42522132
6'4"

>>42517408
>Crusader tat
Cringe as fuck but it might look goodi f you get fit.

>>42522346
rackpullabovetheknee/10

>>42522346
looking juicy brah

>>42522346
j o o c y

>>42517408
Ni! Ni!

>>42522556
w-what ?

>>42517408
How did you make nose gains but lose weight everywhere else

gj though. focus chest shoulders traps when you're ready to start seeing the scale go up again.

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>>42517408
Posted this in /fat/ earlier today, but might as well post it here too for those who look at these for motivation. I've had these pictures for a while, but have been super lazy in editing them since I really fucked up. I let a cheat day turn into a cheat week which lasted another week and I had to relose weight. At least I'm no longer considered obese bmi right? Another thing that gets to me is I can barely tell that I've lost weight when I wear clothes and if it weren't for me taking these pictures I probably wouldn't even tell the difference. Currently I've lost over 45 Lbs / 20 kg and I still feel the same only slightly less fat. At my height It seems that I'll have to get down to 210 Lbs / 95 kg before I can even see a significant change in the way my body looks.

>>42517408
if this is you this is pathetic and you should not get a beta tattoo you dork.

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d..do you think I can make it?

>>42523890
Bretty gud mane

>>42523940
we know you can brah.
Your gut has guttin better.

>>42523960
i'm trying. I'm gonna do it

>>42522929
lmao

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>>42523960
>Your gut has guttin better.
A lot fucking better!!!

>>42519014
your nipples look like they tryna hide out of your line of sight

>>42520862
how long did it take you to turn from an Asian woman into a big black man?

for research reasons

>>42517408
You have a legit handsome face. Lose the glasses though definitely.

>>42524209
kanye west is 5'6 though

>>42523940
Damn that must feel good looking at your before pics. cant wait to get rid of my gut

>>42517408
I'm 227 and look like left. I'm also 6'1 why's that?

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>>42524772
Its probably just genetics, I have really wide hips and shoulders, if you are narrower then the weight will be more noticeable. Some of it might be where your body stores fat, you could have very little on your legs/chest. I also have SOME muscle, not a lot, but it's better than looking forward to Auschwitz mode

>>42524901
lmao nevermind put them back on.

>>42524901
your hips are because you are a fat fuck, notice how your body is pear shape?

>looking forward to Auschwitz mode

you really should. skinny and lean is way better than being an ugly fat fuck.

>>42524911
double this.

your glasses complement your angry nerd face very well, without it you just look like a sociopath.

>>42517408
>dat tatoo

dont know why but crack me up. lift harder.

>>42517408
right side goes into my /pol/ folder

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>>42517408

>>42524901
Don't listen to those faggots who tell you to put your glasses back on. Get lean and you're ready smash all the PTP in the world.

>>42517408
you look like a fat lesbian

>>42517408
so this is /pol/

>>42523890
Cheat Day? Wtf. It's meant to be a cheat MEAL assuming you've been eating strict for the week. How can you go a whole day eating absolute garbage, and then turn that into a week, and then have the audacity to go beyond that.

I've been cutting for quite some time and immediately feel like shit the morning after my cheat meal.

You disgust me.

>>42525007
he's ugly as sin my man. he doesn't have a chubby face but you can already tell he has a fucked up looking one with angry facial expression. hard time meeting girls looking like him.

>>42521680
4 times a week, doing upper/lower split

>>42518887
Even your phone lost weight

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>>42517408
>that fucking larper tattoo

>>42523890
brotusaleph, wearing the same clothes(ones too big) make you look big, get smaller clothes when you feel like it. You'll notice then.

>>42517408
Cringy tat my man

I'm 200 lbs at 18% BF, I've been told to cut down and then bulk during winter.

But what if I lean bulk to 220, won't my BF drop down to about 16% and make it easier to cut afterwards?

I'm cutting 800-1000 calories for about two weeks. How long will it take me to lose 30 pounds?

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>>42517408
Oh, you are the retard who is cooking urself on DNP?

Good job on crashing any gains with no survivors.

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>>42517408
About 11 months, 6' from 235 to 175ish

>>42518887
Are those stretch marks in the first pick? Do they go away or what?

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>>42525072

>>42525955
Very nice progress bro.
>checkd

>>42522556
Under rated

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1

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2, this is me at 6'1 275

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After pic 1

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2

Don't have pics but I'm down 58 pounds in the last 13 months.

I've been disappointed in my results from lifting but my body is changing (just much slower than it used to).

I'm almost 43, so I assume the muscularity changes are so slow due to age?

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3, down to 190, 16 months progress.

>>42527134
HOLY FUCKING SHIT. That's unironically the most impressive one of these I've ever seen. You made it brah.

>>42527181
Really? Thanks man, that really means a lot.

>>42527134
>>42527147
>>42527162
Lookin mean as fuck my dude I salute your transformation

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>>42527229
Thanks, what made it easy was going from a state of constant depression to experiencing the mental/physical benefits of fitness and nutrition, I don't even feel like I need to stay disciplined because I enjoy working out so much. I really lucked out with getting minimal loose skin as well

>>42518857
He shouldn't eat breakfast at all. Morning is best time for fatloss because your body is fasting and burning fat for calories after 8 hours sleep. If you eat something then your body starts using food for calories. You'll have less energy but only weak willed faggots need that.

>>42527134
>>42527162
you have great hair

>>42525042
If he gets rid of those eye shadows and smiles more then he'll look better.

>>42527299
Share your transformation strategy my dude.

>>42527117
>>42527134
excellent

>>42527384
Did a bro split for the first 6 months, now I do PPLPPL rest, so 6 days on 1 day off. I drink a ton of water (2-3 Gallons a day) and eat very clean, however I'll usually have a weekly cheat day I'll eat 5-8k calories when I do.

I also fast 20-22 hours every day and I train 18-20 hours fasted, I think that has a lot to do with it.
I've never actually set up a program and tracked progress (other than weight loss), I'm planning on lean bulking in September.

I had terrible self esteem issues for four straight years, hated myself and life altogether, I was a pessimistic bitch who always played the victim. When I started to focus on health and fitness the psychological/physical benefits were better than I could have ever imagined, that's what makes it so easy for me to stay disciplined, coming from such a shitty place mentally.
I also do a mix of low rep heavy weights and hypertrophy training, I like to mix it up a lot. Make sure to focus on the stretch and contraction on every rep, don't make the mistake of just going through the motions, and always keep the intensity high, I treat lifting as a form of meditation, I really zone in and focus.

>>42525600

1k deficit is 2.5ish lbs a week lost. Figure it'll take 2.5-3 months.

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Can someone estimate my body fat %. I think it's around 20%

>>42527466
I'm doing something similar 4 months now, hopefully I'll have your progress in another year.

>>42527552

Why are you worried about your bf% when you look like a twink faggot? Lift heavy weights and gain 25lbs you little bitch.

>>42524901
You're very handsome.

>>42517408
After 4 years of slowly gaining weight I was up to 176 lbs. Down to somewhere around ~150 lbs after 3 months. Gonna keep going until my stomach has no overhang and I can't pinch the sides above my hips. Might keep going until I get my vagina bones back.
Currently in job limbo after grad school, tryin' to at least grab something part time so I can afford the gym again but I reaaalllly don't want to deal with the general public anymore.

>>42527466
You are my hero dude, respect

>>42521174
someone doing something right here and its you

>>42527755
Wow, thank you so much, that was very uplifting. You'll get there too one day my friend.

>>42527466
Newbie to /FIT here, would you mind defining "bro split", and "PPLPPL", please?

Also, what do you mean that you "fast 20-22 hours every day and I train 18-20 hours fasted"

Thanks!

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From 86kg to maybe 72kg at the time in 1-1.5 years. Shitty progress I know. I was working on my confidence most of the time so grills stole my gainz

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1 - 6' 143lbs 2 months ago

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2 - 6' 165lbs now
Can i make it?

>>42527868
Bro splits target just 1 or 2 muscle groups per workout while utilizing a lower overall training frequency for those muscles of just once per week. So it might Look like this:
M: Chest and triceps
T: Back and Biceps
W: Legs
F: Shoulders

Where as PPL (Push Pull Legs) separates your major muscle groups into three different workouts, it may look something like this
M: Chest, shoulders and triceps
T: Back and biceps with a bit of hamstrings if you're deadlifting
W: Legs
What I mean by fast everyday is I eat all of my meals within a two hour window in the evening. I usually eat between 9:30pm-11:30pm, and I train from 6pm to 8pm. When I start my workout I haven't eaten for 20 hours on most nights, some of my best workouts I've been fasted for 24 hours or longer. I once did a 40 hour fast and trained at 35 hours fasted, it was almost a euphoric experience, strength wasn't where it usually was but I felt fucking enlightened during the session.

>>42528133
Thanks man, I really appreciate that answer!

>>42528144
Don't mention it bud, if you're interested in fasting just look up "Intermittent fasting" on youtube. Most people start by fasting 16 hours a day and eating for 8, that's what I did and I slowly lengthened the fasting period. There are a lot of studies that say it boosts your HGH and Testosterone production in very high amounts, there are apparently many health benefits to fasting. Even doing it just a 2 or 3 times a week would probably be very beneficial.

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Ok here it goes
I k ow I'm still looking like crap, but I got from 220 to 155 in 4 months, i was a fat fuck and now I am looking like this so far

I don't have any before picture cause I never let anyone to photograph me before

>>42517408
Youre a tremendous pussy

>>42528169
Mind telling me an example of what you might eat in an evening after a fast? Why do you think you feel so euphoric when working out after fasting?

>>42527990
so much better than before m8 you are gonna make it

>>42527868
PPL is Push/Pull/Legs. PPLPPL is a 6 day regimen following that. For ex. PPxL is a PPL with a rest day after pull day. A brosplit as I understand it is a Upper/Lower split.
>fast 20-22 hours every day and I train 18-20 hours fasted
Fasting for 20-22 hours out of 24, he trains around the 18-20 hour mark. (this one I'm guessing on tbqh desu senpai)

>>42528235
Thanks man, but I really dont know when I will make it physically, this winter I was sick so many times so my training went to shit and pretty much now at the same as in the right after another year of training. Honestly Ive already made it by fits standards since I can fuck nice grills on the reg now

>>42528293
Thanks!

Am I crazy to be lifting all upper body on the same day every other day (I get after it hard for about 45 minutes)?

Would I enjoy more gains doing it another way?

>>42528189
Right after a workout I'll usually have chicken breast with avocado, baked sweet potato and tons of vegetables (500 grams of broccoli and maybe 150grams of spinach)
Then I might have a big bowl of greek yogurt with protein powder, mixed berries and cinnamon (I put cinnamon on fucking everything I can)
Then I'll have oatmeal with egg whites to make it a little more fluffy, more protein powder to flavour it, sliced up banana, coconut oil, cocoa powder.
I eat a can of sardines every day with sauerkraut and hot sauce mixed in (most people gag at this snack but I have German roots and I fucking love it)
For snacks I'll have dark chocolate (85-90%), coconut chips, kettle corn sometimes, protein bars depending on how busy my schedule is, not very often though, trail mix. I'll also have canned tuna or salmon in a house salad two or three times weekly. Keep in mind this is all when my diets completely on point, it isn't always like this.

On my cheat days I'll eat everything, but I still try to get a lot of good protein and fiber in on those days, I generally get 60-80 grams of finer in every day.
I don't really eat bread, the main source of my carbs are sweet potatoes, potatoes, oats and fruit.

>>42528293
>brosplit is an upper/lower
not even close

>>42527162
how are you so vascular? is it a diet thing? is it forearm curls?

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>>42525072

kek

>>42523890
Good work anon. I've seen you post some of your earlier pictures in /fat/. Good to see more progress. Don't let your cheat day/week/life get to you. Just focus on what you can do on the future. My general rule to weight loss is to always stick to it but every once in awhile treat yourself (not excessively). As long as your overall headed in the right direction and your not over indulging you'll be fine.

>>42528391
holy shit retard follow one of the MILLION BILLION workout plans out there online, or download an app on your fucking jewphone

jesus christ

>>42528476
It may be due to genetics, I should also mention that my part time job was working in a furniture store for 4 years and I was eating tons of garbage food during that period so I was basically on a 4 year dirty bulk before I started cutting down, when you're lifting couches and boxes all day 3 days a week you're going to develop a strong back and forearms, it's basically pulling motions for 8 straight hours.
All I do for forearm isolation now is on pull days I'll burn out with DB supine curls supersetted with behind the back barbell wrist curls, both to failure for 2 or 3 sets.

>>42528630
you are one impressively veiny dude

>>42523940
how is it you were a fat fuck and had this tiny nipples and flat chest, yet I'm about as big as you were and have huge fat pink women nipples and giant man tits?

>>42527466
what sort of macros were typical for you dude?

>>42527134
Solid

>>42527527
Thanks anon, I'll keep it up

>>42527134
you look like ripped Matt Damon

>>42522059
around that, yeah. I have pretty slow metabolism. I used to run long distances and my body reduced TDEE (look up study about hunter-gatherer tribe and office workers caloric expenditure)

>>42517408
Awesome job so far.

>>42517421
holy fuck warn a man

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Me when I started out on the left, me about a week ago on the right.
Not sure if I want to focus on cutting or just eating on maintenance / building more mass, I'm gonna leave for military in January anyways.

>>42528960
from 210 down to 190 was:
190 protein
250 carbs
75 fats
60-80g fiber

I dropped 2.5-3 pounds a week with those macros, with a 5-7k cheat day once, sometimes twice a week. I have a feeling I could cut at around 2800 calories but I never felt hunger and my strength somehow slowly went up so I just went with it. Maintaining on 2800-3200 calories now with a weekly cheat day at 7-9k calories.

I'm eager to start lean bulking in September and track my progress, it will be my first bulk ever

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>>42517408
Good job buddy. Keep going. You are going to make it

>>42523940
100%, what are your weight/height?
>>42528901
People store fat differently, but it won't matter when we all make it right? I'm >>42523890 for reference.

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Lifts have gone up, bodyweight hasn't so much. I need to fucking EAT.

>>42523940
GIVE ME THAT BODY FAT !
I NEED IT MORE THAN (You) !

>>42530436
height and weight?

>>42530436
that's a strong chin, buddeh.

>>42528901
genetics. do your nipples look like your dad's? if they don't, then you and your mom got the same color and size.

>>42517518
No me I need a better diet. Thanks though

Over how long of a period of time? And what have you been doing more of, exercise or watching diet?

Sorry if you already said this I'm going to read the thread now

>>42530436
Nice progress, went from straight skelly to lean cut.

>>42521104
>the lovehandles struggle

You're not alone breh

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>>42517408
Bruh.
Fuck all these people making fun of the crusader tattoo, that shit is awesome as fuck and anyone who doesn't like it is a jew or brown, and who gives a fuck what they think anyways.
Your body is shit but that progress is wicked, keep it up your gonna make it kinda, you still look like nerdy. Get contacts and start slaying drunk pussy to get confident so you can catch your white whale.

>>42533874
Or don't get cringe-tier tattoos, especially on your chest when you look like shit shirtless..

>>42529623
routine?

How the fuck do I workout with doms? I go until failure for almost every workout and following a 6 day routine.

>>42518148
God, Victorious was so fucking hot. I cant even begin to estimate how often I jerked it to Jade and Tori

>>42517646
More like 18-20% honestly.
Great progress however! Miring gains

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>be me
>try losing weight 4 years
>up and down up and down
>hit 420 (not memeing)
>keto 8 months
>45+ days with no cheat days
>335 lbs man eats once a day on keto 23/1 split
>no carb cravings
>eat to live, not live to eat
>only hungry when stoned
>mild hunger
>water is enough to suppress it
>lose 65 lbs in 7 months with no exercise at all
>added exercise recently lost 20 lbs this month
>feels the best I've ever felt
>pic related December - September
tl;dr try keto, its not for everyone but its worth a shot if other diets aren't working.

>>42534233
Did a shitty brosplit for the first 5 months or so. Switched over to coolcicadas PPL (I added in deadlifts every other pull day though) for the last 8 months, going 4 to 6 times a week depending on how my work shifts allow.

>>42517421
nice

>>42517408
You have chad genetics bruh keep at it and ur garunteed pussy and aesthetics

>>42521537
Not with that attitude fag

>>42522346
Poor guy, I looked like that after 6 months

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Before pic , didint lift for 6 months , , went 2 years straight before that

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after pic , took 6 months to get my medicore gains back, went from 90kg - 96kg im 194cm

>>42528901
Estrogen. You probabaly are a lot of processed sugar and foods with corn syrup. He most likely got fat off of sat and trans fat instead of sugar.

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>>42535832
Good work m8ty, you have great hair and could be a sexy boi in 5 years and a possible skin snip.

>>42523890
shave your head mane, indians look way better shaved and not thinning

>>42517646
Those leg gains are insane man great work

>>42526022
I think it's on the mirror, near his waistband they extend past his gut, hard to tell though

>>42535832
Greek is that you?

>>42517646
work your core

>>42523940
thicc! you gave me a boner anon

>>42527162
I saw you in a different thread the other day saying you lift while fasted and shit, now i wanna try it

>>42535832
Keto seriously works great. I lost 20lbs in 2 weeks from 246 to 226 with keto and exercise.

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Bulk and cut pic

>>42524901
>>42517408


I do not know you.

But I can say that you have the worst genetics for bodybuilding or any other sport ever.
You have a woman's body. Big wide womanly hips, bitch tits full of estrogen.

Worst part is, that you have the face of Scarlett Johanson.
You manage to top it off with gay glasses and a shit crusader tattoo that doesnt fit your womanly body and cute red lips.

Consider:
Tattooing a black cock instead
Going to surgically remove your fat/taking allot of steroids to resemble a man/ become a woman.

You actually look better fat, it atleast gave you a decent body. Now you look like shit.

>>42539562
Literally the same body size

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>>42539701
>>42517408

wow, i am sure you are a really happy person.

we are all here to better ourselves and work with what we have.
Aesthetics is only a part of lifting. Getting /fit/ is a lot more for many of us.
So now need to put someone down like this, who is working on himself and making decent progress!

Carry on OP, you are going to make it!

I've been going to the gym for a while now. Started at 260. Now I have hit a wall. I'm not going down but I definitely am losing fat. Am I fucking up somewhere? I assume just varying what I'm doing would work but why isn't the number on the scale going down? I certainly can't be gaining muscle so fast.

>>42539721
Only a 10lb difference m8
My conditioning is better now as well

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>>42525072

>>42517408
props on the improvement, holy shit on the tattoo.

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Max chest puffing in each

>>42539562
Damn, looking thicc my man.

>>42528133
How many Calories a day were you eating during your meals?

>>42518887
Did you get surgery for loose skin? I literally looked like left about 6 months ago, and I'd like to look like right eventually.

>>42523890
DESIGNATED

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>>42517408
Started off like this

>>42532039
6 '1", 140 lbs in first pic, 150 lbs second.
>>42532072
>>42532191
I appreciate it anons, have had a lot of body issues in the past.

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>>42540568
Now I look like this. Eternal struggle trying to get rid of the mantits and love handles.

Went from 120-130kg down to 99kg, at 6'1.

went hard at gym/cutting for 3 months, then stalled, lost faith, ate a bit over maintenance for a month, got back into it for the last month again. Didn't gain much weight if any, now i'm back to shedding it off.

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Before

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>>42540664
After 2 months of physiotherapy (broken back and legs) and 1 month of lifting in actual gym

>>42540596

GJ brah, keep it up.

>>42540691
focus hard on chest, obliques and lats to offset hips.
>tfw wide hip bro
were all gonna make it

>>42540360
Thanks senpai

I like your tattoo m8

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2012, 2014, 2017

got fatter and stopped lifting after getting a gf

>>42541281
height, weight?

>>42537132
>>42540515
I'm Guyanese so I'm half black/half west Indian, I'm not really a poo in the loo. I do usually get a shorter haircut I was just really lazy and plan to get it cut by the end of his month.

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>>42533832

when the fuck do they go away

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>>42517408
Imagine getting a 4chan meme tattoo

>>42541281
why did you stop

>>42541281
160 -> 185 -> 177 @ 6'1"

>>42542591
After dating for awhile she stopped really giving a shit about her appearance and I ended up following suit. Dumped her last month and not making that mistake again.

>>42528084
>>42528101
>>42541281
As a newbie skeleton trying to not be a skeleton anymore, I am miring your gains and feel inspired.

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>>42519014
>>42517646
Routine pls. Motivate me to go back to the gym.

>>42527162
Looking like the stunt double of Iron Fist lol. Good job m8, now that's some crazy progress

>>42530436
routine? good for 5 months

>>42535832
very good job pal you're gonna make it

>>42527161
Yeah my dude, it gets harder the older you get unfortunately but just ve patient

>>42542950
ULxULxx
1.
{Compounds}
Flat bench 3x8-10
Barbell row 3x8-10
OHP 3x8-10
{isolation, focus on negatives}
Weighted dips 2x10-12
V-lat pulldown 2x10-12
Lateral raises 2x10-12
{bi, tri}
EZ bar curl 3x8-10
Skullcrushers 3x8-10

2.
{compounds}
Squat 3x6-8
RDL 3x8-10
Single calf raises 3x12-15
{isolation, focus on negatives}
Leg press 2x12-16
Leg curl 2x10-14
Hack calf raise 2x15-18
{abs, lower back}
Landmine 180
weighted hyperextension

3.
{Compounds}
Incline bench 3x8-10
Weighted pullups 3x6-10
Dumbbell press 3x8-10
{isolation, focus on negatives}
Chest press 2x10-12
Lat pulldown 2x10-12
Face pulls 2x10-12
{bi, tri}
Preacher curls 3x8-10
Tricep ext 3x8-10

4.
Bulgarian split squat 3x10-12
Deadlift 3x3-5
Single calf raises 3x12-15
Farmers walk
Hip thrust 2x8-10
Hack calf raise 2x15-18
{abs, obliques}
Hanging leg raises
Russian twists

always doing antagonistic supersets, so I want spent hours in the gym

>>42525955

mirin facial gains. you went from pudgy friend to leading man, congrats

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Start 20yo 145 soaking wet

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>>42543813
7 years later at 6ft 211lbs

>>42517408
good job man

but you should get that tattoo removed immediately, even if you have to pay $500

>>42543845
time to start being an adult and wearing adult clothes.

>>42543845

nice bro, how many pl8's do you squat?

>>42543893
Just a fun work out shirt, brah.

>>42543845
27 and dressing like youre 14

>>42543910
Was hitting 4plate before my car wreck so now it hurts in my lower back doing even 2plate so I hit the pit shark for legs now. Can still dead 5+ though

>>42539562
can i post this in the puffy nip thread over on >>/s/

>>42522937
means you're a manlet, how new are you ?

>>42543024
I did the bodybuilding.com GVT routine for the first 3 months, then tried Ivysaur's 4-4-8 routine for a month and a half. Back to GVT now trying out my own routine.

Bench Press 10x10
Chin Ups 5x10
Pull Ups 5x10
Flyes 3x10
Rows 3x10

Squats 10x10
Romanian DL 10x10
Ab Wheel 3x10
Calf Raises 3x10

Dips 10x10
Hammer Curls 5x10
Curls 5x10
OHP 3x10
Face Pulls 3x10

>suggestions welcome

>>42517408

That tattoo is photoshopped. That pic is NOT OP.

Would have been a shitty tattoo anyway

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>>42525955

One of the best transformations I've seen yet. Your face gains are 10/10.