Cbt

Ahhh the steroid user redflush

Makes it so easy to identify work ethiclets

>skinny fat all my life

how did you make it out i need help

getting fit won't bring back your dick

Basically same as what I told other user.
Eating between 12pm-7pm and cutting out any drink that isnt water/black coffee.
Only exercise has been walking every now and then.
It's literally as easy as actually tracking your calories and eating at a deficit. Although I think the fasting helps a little bit, and I've been feeling better than every during.

What routine and diet?

stats? wanna know if i have dysmorphia

>70kg OHP
>120kg bench
>140kg squat
>140 diddly

It has always been small.

Yeah I am getting my diet in order, sadly this is after 15kg of loss. My body is quite a mess.

see diet pretty much breakfast at 12pm. either 2 serves of oats with honey salt and bran or 2 scrambled eggs + 2 egg whites on 1 piece of toast and a tin of tuna
snack in the afternoon, usually an apple, some biscuits and cheese and an oat bar or someshit. maybe a sandwhich if there is fresh bread (bread is my weakness)
then whey protein a bit later if i feel like it and whatever mum makes for dins.
hope that helps lol

Week 8 “Starting incline bench because I’ve never done it and my insertions look unfortunate” edition
6’0” 181 lbs
I feel like dog ass because Tuesday I donated blood and then last night I skipped dinner.
Time to get back on the horse

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Ahahah they look more elvish in person, I hope

Did you start with a cut? I'm almost 5 months into working out and gaining muscle is doing wonders for my body, i don't know if cutting would help. What caloric intake do you recommend,
also height?

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you look like you bully people for fun

looking good i say continue bulking for a bit then start cutting.
Your chest workout should be flat bench, incline dumbells press, cable flies bottom up

Half orc

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I haven't lifted for nearly a year.
Have been doing intermittent fasting and 400cal deficit for about 3 months now.
And 5'10
If you are fat enough that you can't see abs I couldnt recommend cutting enough. I have been feeling great. Also it lowers insulin and helps balance hormones, so if anyone is ever in 2 minds between cutting and bulking, id say cut 99% of the time

kek idk what gave you that impression

Haha I get the bully vibe too, but you are looking pretty sexy I think it's the necklace desu

I’m homegym so my options are a bit limited. :(
I have a power rack, 2 barbells (one was given to me but bent, so I bought a good one), 300lbs of barbell plates, and 20’s 30’s and 40’s sets of dumbbells.

you look extremely welsh or north english

"oi u fkn eyen me babymumz blud"

the iron cross just adds to the idiot factor lol

thank you did all the bullies at your school wear crosses kek

Haha nah but on american movies i've seen it. the high school jock types kek

>iron cross
get educated cunt it's a Maltese cross
I'm from the south but good try

How the fuck do you have a 120 kg bench and 140 kg dl.

oh right a weird sort of compliment I guess kek

he might not deadlift at all

I don't think I have developed abs even. My bodyfat distribution is weird. It's mostly in my lovehandles and thighs, which gives me a lean look in clothes because my lovehandles aren't even much anymore. If i got thinner I'd look worse due to lack of muscle mass.

pic?
sounds like ur just fat. even the skinniest cunt thats never been in a gym in his life has abs

My 1rm bench is 130kg (without a pause though) and I can't even properly squat 2pl8 and I don't do deadlift so numbers are even lower. Ez.

>How the fuck do you have a 120 kg bench and 140 kg dl.
I didnt deadlift for a very long time because I didn’t know how to without doing the worm. It’s still really slow to go up and I don’t knkw why.

You can see from the stretch marks on my shoulders that i started from zero because i had less than nothing 5 months ago, now i just look like your average joe. I'm 5'8

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Dude you are a lot fatter than you think.
At least 20% body-fat. I can say without even second guessing this, cut.
You should be stoked with the progress you made though, keep it up user

Dude it looks like you don't have any muscles. Check your diet and routine. Something is really wrong here. Also I'd recommend losing weight until you see your abs and don't have any love handles and then slow lean bulk.
t. ex-fatfuck

this is when i started.

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yes i look dyel but i looked even worse before. i do 5x5 three times a week and I'm progressing very well strength wise.

Natty.

182/100kg

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Yeah you have made good gains, i can tell. Your arms even look a lot bigger.
But 100% cut dude. Eat at a 300 cal deficit and continue going to the gym. If you are doing 5x5 maybe lower it to 3x5, but most importantly, eat at a deficit.

I was considering going 3x5 recently because the effort is becoming great with weight progression but i want that volume, i don't know.
and thank you i will start cutting. Any maintenance calories calculator you recommend?

Strength doesn't equals aesthetics though. And you're gonna need to cut anyway so it's better to do it know when you don't have any significant amount of muscle mass and you can gain them while losing fat.

3x5 will be alot better while cutting, and when i used to do 5x5 and plateau, switching to 3x5 would even help me break through.
and im pretty sure any work, but this is what i used iifym.com/tdee-calculator/
good luck bro

are you recommending i change my routine? I need to have a strong base before i try splits, if i don't have a strong foundation it'd be useless as I won't do the isolations with proper form and adequate weight and strength. Either way, I'm not very far from my goal strength.

Better to change your diet first, but you can also up the intensity, it should help. I'm not a pt so I don't know which is better to do strength or hypertrophy training for a beginner, but I trained in 8-12 rep range for most.

honestly, id stick on your current routine while cutting and switch to a split or upper/lower routine after a couple more months

It's weird, it says i need 2600cals but I already never eat more than 2200, i was meaning to cut at 1800 lol
Anyway thanks man

I'll continue probably then do either upper lower or ppl when summer ends.

Still a fat fuck DYEL, but I'm making it.

Navy calculator says I'm around 25% body fat, but I think it's around 30% still.

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make sure you click on one of the cutting options. its a bit weird to use. 1600-1700 sounds good for your height tho. and no problem

Calculators are shit тbh, just find your tdee by yourself. Seems like you already know where to start.

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front pics are smaller since I didn't save the original 9/1 front picture

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fuck man, that is great progress. happy as to see it

dem shoulders

I tried the 1800 for a month and I looked notably thinner but only lost around 1 kg. I'll give it another shot maybe go for 16,1700 next month and see where this goes. i hope i only lost 1kg because my body subtly doing a recomp.

Yeah if you ate clean probably that's the case. I'm also 5'8 and that was my calorie intake on a cut.

How much did you weigh? I'm at 176 pounds, a little under 80kgs

I was 94 at my worst, then I cut to 72 almost without exercises (couldn't workout atm). Now 81.

Other guy here. Went and found old phone for a progress pic.
This was 3 months ago, so an idea of what you could expect

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Not 94 in the first pic, don't have pictures when I'm that fat, ~85 I'd guess. +-6 months apart.

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Great progress mate, some serious muscle added in that period

If at 91 you had 1800 for a cut does this mean i need to cut even harder than 1800? That'd be like 1 meal and a snack per day. Not sure it's healthy.

I'll get there. When did you weight-loss-plateued the most?

brilliant. I hope i make it too.

Haha thanks but not really, I was exercising at home with dumbbells. My bench was 3 chairs. Just got leaner, you always look more fit with less bf.
You should try. Sometimes I ate 1500-1600, you need to adjust it for the situation and yourself anyway. If you eat clean 1800 is ok. It could be hard first time but then I gets easier and seeing progress keeps you going.

i will try my best and keep close count on my calories. You obviously added muscle while cutting this hard so it's possible for me since I am technically still a beginner. Thank you, you and the 5"10 guy have been indirectly a huge motivation for me.

>harder than 1800? That'd be like 1 meal and a snack per day
Just don't be an idiot about it. Your meals don't need to be so big, just spread them out throughout the day.

Good progress man, make sure you take care of your excess skin to stop it sagging

I have a huge appetite for my size. I used to eat the same as my 10kgs obese friend and maintained my 72kgs weight before I started working out. I will try, i have a lot of self control because i sorta enjoy the pain. The only downside is the fatigued feeling and lack of energy.

You'll get used to it in a couple of weeks. I did a 1300 kcal cut, and after 2 weeks, I was only hungry if I ate my last meal too early before getting to sleep. The best way for me to control my appetite was planning ahead. I used a calorie tracking app and decided what I was going to eat the next day, and sticked to the plan.

I used to have a big appetite too though, but when I cut out all sugar from my food it lowered noticeably.

Throughout today i will eat 8 eggs and 500g of ground beef with 2 tbsp of oil totalling 1400 cals. Will eat some vegetables for fibers maybe the total intake would be 1500-1600. It's a rest day.
Is this a good start?

>8 eggs

Fine. 4.

Gutti on kyllä turhan pieni. Nyt roinaa kehoon ja insua että saadaan susta MIES

rate

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Hi quill, can you post another tutorial on civ vi next week? ar maybe a mapuche let's play?

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post body pussy

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cut hard shave body hair

your entire arm looks about 30cms long

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195 cm 97 kg

I can't fucking look good for the life of me, gaining strength has been really encouraging and I feel like I'm fairly strong now but I'm not really seeing the results. Would losing the extra body fat help a ton or am I fucked by my wide hips and bad genes?

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He has only lifted for about 2 years and he hopped onto a test cycle a few months back. He's doing good but he fucked himself over by doing this at 23 years old and has only really gained another 20lbs of muscle rather than just wait a few more years for that same natural growth.

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Since we're about the same height could you tell me your ohp/bench/DL?
I'm fat and too insecure to post my body though.

Your hips are fine, cut and you'll look better, it always work that way when you have some muscles (you do).

>OHP
I don't max but I can do 1pl8 5x5 pretty easily
>Bench
2pl8 for 14 reps in an NFL combine style competition is my best, but my max is around 3pl8 I think
>Squat
I don't deadlift any more due to my body being able to lift more than my weak-ass hands could hold, but I can almost hit 5pl8 in a one rep max squat. I'm literally t-rex mode though.

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how do i get ear gains like this?

You gotta adjust that posture, bro. That neck is leaning forward. Try nopillow and neck/upper back exercises.

Aiming for ottermode, am i gonna make it?

Basically been lifting on a deficit for a year, lost 20+kgs and built whatever muscles a body recomp provides

arms obviously DYEL as shit, but got an injury preventing me from fixing it so whatever

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in a weird state where I want to put on more muscle and weight, but I look pretty shit cause I'm not lean. But whats the point of trying to get lean right now? I dunno...

Bench: 315 x 1
DL: 435 x 2
Squat: pathetic
OHP: 135 x 8

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I used to fear bulking because muh bf%. But it seams that I have crossed that line. Just annihilated 1.5L of ice cream yesterday and half a jar of pb gone in a couple days.

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