Get your 1gram per 1lb lean body mass protein, but other than that, ignore all the fad diet low carb high carb no X no Z bullshit. Obviously you need to skip the sugar/fast food, but other than that do whatever helps you stick to your goals. The harder/more restricted you make your diet the more likely it is you won't stick to it. Make it easy for yourself. If every day is feeling like hell, you need to reevaluate.
I was 155lbs in both photos seen in the attached pic at 5'11
- I started with PHAT, eventually moved to PPL, then back to PHAT. - Complex freeweight movements. 18-21 sets on a bulk, 15-18 on a cut. - At some point during your lifting, you should have a moment that scares you. When you're like fuck this is heavy I don't know if I can do this. Where you have to actually round up some grit to hit the numbers. you cannot make a change with a pedestrian mentality. - Everything needs to be measured. Weight, bodyfat percentage (use calipers and get good at getting a consistent reading. It's more about comparing to last week than so much a truly accurate estimation), food/calories, rest periods, sets, lifts, reps, all of it. Write it all down. You need to set standards so you have an accurate picture of what you're trying to outdo the next time you visit the gym.
Mentality:
- If you want to stop looking skinnyfat and start looking like a fit person, then you have to become one. You can't simply pretend to be one for an hour, a day, a month, and go back to your old habits. It is a permanent change. You have to literally become a new person, one with new habits and values. - You have to channel some kind of fuck you animalistic mentality. When you go to lift the heavy weight you have to feel this fuck you stupid piece of shit light weight aint fucking nothing bitch ass weight inside you.(inside you, not outside you being some noise making sperg) - The numbers must. go. up. you must beat last weeks high score. Again, and again, and again.
Nice tips OP I have the same pre body as you and been going to the gym for 20 month now. Thinking of doing a clean buld and cut for next summer and might try this.
I'm doing this. Gonna go way low to 176lbs at 6'2, then lean-bulk. I got the same trap insertions as zyzz kinda, maybe little less, but i'm sure i will look awesome once i've gone trough my lean-bulk
Ryder Green
get em bros we all gonna make it
Thomas King
why am I not surprised an informative Jow Forums post almost instantly dies
Austin Clark
Would cutting from Skinny Fat in order to reach Ottermode work? Basically a body recomp.
Jose Miller
you would need a clean bulk period otherwise you won't be ottermode you'll just be DYEL, skinny with zero muscle to show for it
Nathaniel Peterson
Bumping thread because this beats the hell out of "why bother lifting" threads. Nice work, user.
Parker Powell
Roider.
Advice ignored.
Colton Wilson
FUCK, good job! Any pics after the bulk, before the cut?
Alexander Wright
This isn't the best route >~Six months slow clean bulk +500 cals is a heavy bulk even if eating "clean". Bulking for 6 months on top of being fat to begin with = you will get FAT AS FUCK
Best route: -Take 1-2 months of a hard cut to shed excess fat off and lose huge cut. Eat -750 or more -Bulk -Cut again
Logan Turner
Idk how you can think “roids” at 155lbs and 5’11
Luke Hall
How the hell do you manage to weight less than me, be an inch taller than me and still manage to look almost exactly the same has me in the before pic? Besides that I really like your progress OP, It gives me hope that I can also achieve a body like that.
Jason Jenkins
>EC stack Enjoy your stroke at 28 you pathetic boomer.
Matthew Jones
>tfw lost 95 pounds >easy as fuck to do just be active and cut calories >ive been stuck at skinny fat for 1 year >terrified of eating close to what I should be eating per day >still eating 600cal below what I should be a day >this week I said fuck it and I am now only eating 150cal below what I should (still too scared to eat dead on my TDEE)
Am i at least on the right path? Fuck I look fine in clothes, but skinnyfat piece of shit shirtless.
Justin Johnson
I should also mention I have been lifting weights the whole time and my maxes have been essentially the same for 1.5 years.........pathetic I know.
Elijah Myers
Based
Jackson Mitchell
Time to bulk m8, you'll look like shit without any muscle. Cut again in half a year/year.
Hudson Gonzalez
this was about 4 months into the bulk, hadn't yet cut
I'm in a similar situation, OP. A little over 2 months in with a KETO diet and ~300-350 kcal deficit diet.
Started at 188 lbs, 22% BF. I'm now at 174 lbs, 19% BF.
Other than that I'm 6'2" tall, 33 years old, never worked out before in my life. I spend 5 days at the gym with the following program:
Monday: Arms Tuesday: Legs Wednesday: Compound (i.e. deadlift, benchpress, squats, lunges) Thursday: Arms Friday: Legs
Cardio for at least 20 minutes every day. Stomach and core exercises every day.
Still struggling a bit with keeping a clean diet, but I've stopped drinking soft drinks (i.e. Coca Cola) and I only eat chicken and salmon with whole grain pasta or rice, with tons of vegetables.
> I only eat chicken and salmon with whole grain pasta or rice, with tons of vegetables
tells me you're probably dieting way harder/more restrictive than you need to, leading you to occasionally eat in a way that's not aligned with your goals. I really don't think anything besides CICO (and preferably eating healthy) matters.
This whole time I've been eating tons of carbs, makes me feel like I'm not even dieting at all. Bananas, whole wheat bread/tortillas, oats, all good stuff that makes eating still a pleasant experience and keeps me on track. Eat what makes you most comfortable, yet still healthy and in a caloric deficit.
Nicholas Rivera
To expand on that, imagine being a pro bowl star NFL player that's often sitting out due to injury, vs a run of the mill NFL starter that plays every game.
Is only eating chicken/salmon with whole grain rice an improvement over just a healthy eating CICO mentality? It could be, but if it leads you to have to miss time because of it, it's not worth it. Being consistent day in and and day out is a lot more valuable than that ~10% improvement.
Try a 3 or 4 day a week full body. Your weight loss is very commendable but you should have a little more definition from noob gains. You need to lift more weights and eat a high protein diet 500 below your TDEE.
You’ll make it though, good luck.
Eli Collins
My records when I was around 165lb were
415 x 1 - deadlift 295 x 9 - squat 100's x 10 - dumbbell bench (barbell bench kills my shoulders)
Ayden Rogers
Nothing worse than seeing pictures of dudes who don't work traps. Looks like he just transitioned
Landon Hughes
it's a low angle photo, which is why you can see under my chin
Liam Wood
I know what I'm seeing user and I know why I'm seeing it. If you're doing shrugs currently make sure you're focusing high volume, you'll see better results in the 20s than doing 5s.if you're not doing shrugs currently obviously start, it would do wonders for your body which is otherwise solid
David Walker
this is impressive and i'm actually the same stats as you but skinnyfat at 5'11 145lbs rn. When doing clean bulk how much weight were you packing each month? How could you tell if it was water weight or fat/muscle?
How much were you adding to your lifts weekly/biweekly?
Thanks senpai
Luis Kelly
What how do you weigh only 155 at 5'11 I was that weight when I was basically auchwitz skinny and 13 years old. I am currently 205+ and 5'11 at I think 17-18% bf
Wyatt Young
he probably has a smaller frame and less water weight and you're significantly fatter than you think
Carter Baker
the common advice of 1-2lbs a week is a good goal and I agree with it
John Lee
that doesn't seem like a clean bulk though, that just seems like a regular bulk. on that level of gains you'd have put on 20-30 pounds in just 4 months, no way you'd be as lean as op in a year
Lucas Gonzalez
I am the OP my bro. I personally would aim for 1-1.5lbs a week, which is a 500 caloric surplus
Henry Brooks
alright i'll give it a shot my man, thanks!
James Cook
Thank you very much for making this thread, I really appreciate your efforts.
Landon Barnes
no worries mate
Liam Stewart
how big is ur dick? This bulge looks juicy.
Juan Barnes
Guys, any suggestions for an app to keep track of calories, weight, sleep, max lifts etc? Been using cronometer from browser up until now.
Aaron Turner
literally just write it down in any notes app. It's not fancy all you need is the willpower to keep up with it
Isaac Jones
fitnotes to track your lifts myfitness pal for calories is a no brainer either of those two could be used to track weight and measures
Jordan Sanders
Your weight is crazy. You looked a bit better than my current self and I'm 3 months in. But I'm 6' 189lbs and you're like 10 lbs lighter in this pic but only an inch difference in height.
Hudson Robinson
each inch adds about 5-7.5lbs depending on the person, also I weigh myself at my absolute lightest part of the day, post-bathroom and pre-breakfast in the morning. Throughout the day I'm roughly 5lbs heavier
Adrian Wilson
every inch added in height is generally 5-10lbs in weight depending on frame and stuff
Blake Price
>- I started with PHAT, eventually moved to PPL, then back to PHAT.
would you recommend this still? or if you could do it over again what routines would you do in what order
i was planning to do ice cream fitness for 2 months then move into a 5 day
Leo Diaz
I really liked it and would recommend it
Elijah Thompson
why'd you switch then switch back
Aiden Harris
Does this really look like 50-60 lbs more than OP? Wtf
Can be helpful to change up your routine a bit every 12 weeks (3 months) or so. The first two (PHAT then PPL) were also in a bulk cycle, and then I switched to PPL for the cut.
Anthony Ortiz
your crotch is doing the james bond thing
Noah Rodriguez
>tfw lost 95 pounds What bf % are you at? You should always cut first, preferably to 10%-12% bf, that's twice as important for an ex-fatty.
Parker Murphy
>5'11, fluctuate between 170-17 >No visible abs yet, still have love handles and titty meat. Arms and legs are lean, veiny >back and shoulders have gotten visibly bigger though how much longer do I have to go? I feel like fat on my midsection never goes away.
Dylan Howard
Probably 15-20lbs
Benjamin Edwards
165
Logan Miller
B-bro where are your shoulders?
Juan Perez
what if youre so low T you cant gain muscle or strength even after bloatmaxxing for 3 years during puberty
I also have mantits, and that fat between the chest and shoulder, at the armpit. Hope i can get rid of that, its something that has bugged me my entire life.
Currently 87kg at 6'2, luckily i'm gaining strength while in a big cut, been working out for 2 weeks now, already can do 50kg bench and 30kg ohp, know its not alot but im amazed at how fast the strength goes up. First time i could only do 40kg
Christopher Moore
what do you even mean stop being lewd user. do I look like I am 60 lbs more than OP?
>fat as fuck skinnyfat at 180 >cut to 155 >can see abs, looking good >start bulk >160lbs after a day, all definition lost
fuckk I know it's just water and sodium but I hate bulking.
Hunter Clark
I used to be a morbidly obese fatass; kept plateauing every 20 pounds or so, until I hit a sticking point where I would just not eat for days and weeks on end and still get results at a snail's pace, if I was lucky. So, I looked at my stretch-marked, 20% bf skinnyfat ass in the mirror and said, "fuck it, I'm bulking, and fuck anyone who says I have to be a twig to build muscle." Lo and behold, I'm bulking at a 300-500 calorie surplus while gaining hardly any fat. Right now, I'm 17% body fat and slowly looking better. I feel better, too.
Jaxson Roberts
put on that black dress big boy
Eli Ortiz
if you realy want to skip skinnyfat body just do fullbody 4 times a week with HIIT cardio and cut i escaped it in 3 months so can you user prop tip never NEVER BULK if you are skinnyfat
Good advice. I'll take it into consideration. Thanks for the compliment.
Thank you. I'll try to adjust my program, and I agree with what you said about a lack of noob gains. I feel stronger, but at the same time feel like the results should be more visible.
Owen Powell
This
Blake Parker
You're bigger than me and I've been training for 2.5 years. I fucking hate having low test.
Hudson Butler
What if you're actually obese? I'm a 21yo 6' 97kg thiccboi and I was planning to start a conservative bulk with PHAT because I don't really care about being fat in the short term, is this a shit idea?
Brody Richardson
I'm about 3 weeks into a slow, long cut....am I on the right track?
