Hi Jow Forums - post your progress pics and offer helpful advice.
Fat fuck my entire life, recently started to eat healthier. Got some qs: (1) how do I maintain fat loss during winter (usually get really depressed and lose motivation) and (2) what weight should I start bulking? (currently 85kg at 6"2 - formerly 103kg)
Thanks brahs
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don't get depressed during winter
Supplement vitamin D throughout the winter, a lot of people get depressed due to lack of sun and lose motivation
Thanks mate - didn't know it was due to a vitamin deficiency so will try it out
That's very nice progress user. Like said, just make sure you're getting all your micros so you don't hit any funk because of poor nutrition.
Great progress in the short period brah.
I’ll add on to this I’ve been taking 3x2000iu softgels 3x a day (3 upon waking, 3 after noon, 3 before bed) and I’ve notived a huge difference in mood and energy.
I need to cut and get rid of these love handles for good, but I can't seem to find the willpower
PLEASE DON'T DO THE FUCKING FOLLOW:
do NOT bulk ever, EVER over something like a 500kcal surplus and even then it is too much
the best is to bulk at 150-250kcals surplus, 150 would be textbook ideal but it is a small surplus that one day of walking a bit more can put you into a deficit or maintenance so go with the 250kcals
seriously, the only thing you'll get out of a greater surplus is extra fat gain with no greater muscle gains
spoken like a true dyel
Nigga what handles? Body dysmorphia headass
nice job so far user, start working on your shoulders
OP here... Fucking insane progress mate. Heard slow clean bulk is best before but was wondering when should I start this? How many more kgs should I lose first
they are very evident from a 3/4 view and from the back
OHP is my strongest lift
Posted other day in CBT without weight. Left is 228, right is 202.
Shit, were you just fasting the whole time? That’s pretty drastic for 2 months
post body m8
thanks bro
personally, I would start ASAP by finding my maintenance calories use a TDEE calculator and use that number for 2-3weeks and weight yourself every day first thing in the morning, keep a log of it and every 7th day add all the weight and divide by 7 and it'll give you an average, then compare those 2-3 weeks average weight and see if there was any change.
if you're coming off a cut you'll gain quite some weight due to glycogen refilling and intra muscular water and fat gain which is totally normal but cool since you'll look as lean yet fuller.
if you want aesthetics look more into a PPLxPPL or ULxPPL(i personally do this one) or even ULxUL since they hit each muscle group 2x/week which is the ideal frequency, some muscles can even be hit 3-5x(small muscles like traps, side delts, biceps, abs ) and look into this renaissanceperiodization.com
if on the contrary, you want to go the powerlifting route there's 5/3/1, Juggernaut Method, Cube Method and whatever
Great progress
Similar height here. Trying to gain lean mass from a starting point of 5'7" (170cm) 59kg and 130lbs.
Pic is where I started my new training program at ~2wks ago. Not a true "before" pic, just for a bit of reference, really.
I'd be very interested in any training tips you would be willing to share.
Mind sharing your program?
welp there is the advice i was looking for
thanks m8
2month
neat
planning on doing a cut but with 3 months
thanks and np m8
pic related is the program but I switched things up to tailor to my personal goals, I've learned a lot with Eric Helms, Menno Henselmans and Mike Israetel first before doing changes tho
>Day 1 Upper (Monday)
Bench 4x4-6
BB Row 4x4-6
Seated DBB Press 4x8-10
Wtd Chin Ups 3x6-8
Tricep Ext 3x8-12
Ez curl 3x8-12
HLRaises 3x8-15
CChoppers 3x8-20
>Day 2 Lower (Tuesday)
Squat 3x4-6
Deadlift 3x4-6
SG High Pull 5x5
S.Calf 4x6-8
Hammer Curl 3x6-8
Rear Flys 2x12-15
Neck Curl 3x20-25
>Day 3 (Wednesday)
Rest 1x24
>Day 4 Push (Thursday)
OHP 4x4-6
Inc DBB Bench 4x8-10
wtd Dips 3x8-10
Tri Pushdown 2x12-15
Pronated Grip Chest Flys 3x12-15
Inc Bench Lat Raises 4x8-15
Inc Crunch 3x8-12
Side Bend 3x8-15
>Day 5 Pull (Friday)
wtd Pull-Up 3x6-8
Cable row 3x6-8
wtd Back Ext 3x8-12
Inc Bicep 2x12-15
Face Pulls 2x12-20
HLR 3x8-15
CC 3x8-20
Neck Curl 3x20-25
>Day 6 Lower (Saturday)
BB Hip Thrust 3x6-8
Front Squat 3x6-8
Romanian DL 3x6-8
SG High Pull 5x5
S.Calf 4x12-15
Inc Crunch 3x8-12
Side Bend 3x8-15
neck curl 3x20-25
>Day 7 (Sunday)
Rest 1x24
>18,000 IU per day
Nigger what the fuck
>they fell for the bulking meme
Bulking is a myth that has lived for too long and needs to die.
Building muscle and depleting glycogen and fat deposits are two (three actually) entirely different physiological processes that do not depend on each other whatsoever unless on an extreme energy deficit scenario/very low body fat/near your genetic muscle limit (you’ve done 8+ years of a near-perfect bodybuilding regime).
People bulk for four reasons:
1. The scale says they’ve gained weight (of which 80% is fat) and they get the dopamine injection they so crave.
2. Have a broscience mentality and caculate 500 kcal surplus to create muscle which is instantly invalidated by what I said before (if the body needed this energy it would take it from fat deposits).
3. Have no idea how incredibly slow it is for the body to build up muscle so they get this illusion it was actually the bulking that made them gain lean mass
4. And the main reason: it justifies their pigging out and eating like hippos
Please don’t be a bulklet and fall for stupid cut-bulk cycles
t. clean body-builder who did modelling and needed to be low bf for extended periods
I hope you're taking K2 with it or enjoy your calcified arteries
Thanks a bunch brother - much appreciated
Looks like i need to add volume
I'll take a look at those guys you recommended, too
Theres no escaping that womanly figure lmao. Just become a trap
Why were you looking so thin at 103 kg? Im also 6'2 and i look quite chubby at 90 kg
>3. Have no idea how incredibly slow it is for the body to build up muscle so they get this illusion it was actually the bulking that made them gain lean mass
that's why you need only a small surplus like I mentioned
you do NEED to be on a surplus to create muscle, case closed. The small surplus lets you bulk for a fucking year if youre lean and then you just need 2 months of cutting and you're done for another long ass "bulking" cycle.
bulking =/= eating everything in sight like a pig
naturally you have to take a slow approach hence the really low surplus
intermediate lifters shouldnt seek no more than 0.9kg weight gain and advanced lifters even less, 0.4kg
no problem
have fun and take everything with a grain of salt, especially here.
recommend watching on youtube the "pyramid of strength and muscle" from team3dj/erich elms
t. broscientist
studies prove you can't gain any significant muscle mass without caloric surplus
get fugged
thats why jesse, the athlean-x guinea pig is making shit gains considering the time frame and the dude he has as a coach.
Nice cope
I have gained muscle while on a caloric deficit so this is all invalid. So have numerous other people from very different population samples.
As I have said, if extra energy is needed by the body, it takes it from fat.
the only think it proves is that you THOUGHT you were on a deficit
I have no before pic, but how do I look brehs? trying to escape skellymode
Mate, I looked fat as fuck kek. But I have big legs from playing rugby for 12 years so could be that too.
Looking good brah. Just need to focus on those shoulders to maximise the Dench look by getting that V shape going
Thanks brah. Great advice, saved. OP
>Belittling OP whose made good progress and not posting your own body
The very antithesis of an alpha. Never gonna make it.
my dear boy, don't you EVER confuse obliques with love handles
That could be it. How long did it take you, and how many calories did you consume each day. Did you have any cheat meals/days? anyways, good progress brah
Cheers brah. Just keep going even if you feel like you're not making progress.
I started clean eating and gyming in February and by August I reached 85kg. Consumed 1500kcal almost every day (700 below my TDEE) and only drank water/green tea. As for cheat days, had maybe an average of 3 cheat days a month where I'd eat shit amounting to 3500kcal
OP is a faggot sage in all fields
1. Man up. 2. Never bulk. Tis a meme.
6’2 255 in both pictures, 1.5 years apart.
Best lifts
S: 500
B: 405
D: 645
Left: years of poor diet and low volume high intensity powerlifting style workouts
Right: coming up on a year of bodybuilding style workouts, high volume moderate intensity. A lot more focus on diet, most importantly hitting 230-250g or more protein every day.
I was 300+ lbs when I started lifting 5 years ago.
loose some fat
You look great, super jelly. Natty?
post lifts pls. im 175 and aiming for similar weight. i wanna know how much i need to progress. did you work on traps?
1500 calorie deficit and OMAD on top of zyzz's routine w/ day 6 calisthenics. Picked up a vaping habit and cut out regular alcohol and tobacco.
Do it in three. Two was fucking brutal and I almost fell off the wagon a couple of times. Had a weekend of alcohol and candy at one point, but after that held pretty strong.
How long from start to finish?
Requesting skinny fat transformations. Why there isn't seem to be many of those? Is it that hard to recomp?
fuck
>Y’know, the thing about a shark, he’s got lifeless eyes, black eyes, like a doll’s eyes. When he comes after ya, he doesn’t seem to be livin’ until he bites ya, and those black eyes roll over white, and then – aww, then you hear that terrible high-pitch screamin’, the ocean turns red, and in spite of all the poundin’ and the hollerin’, they all come in and rip ya to pieces…
jk bro looking nice. You clearly had a lot of mass in the first pic already, what were your lifts like back then?
Lol there's not 17 months in a year
what do u consider OPs transformation?
At 6'4 I feel like I should lean bulk soon. I feel pathetically small and week although my face is looking 10x better
>dat nipple progress
niiiice
310 pounds down to 155 pounds
I also have a cereal bowl in my chest which accentuates the problem (in a shirt at least)
good job m8 although desu you were an absolute unit in the first pic
>desu
The fuck
I wrote t b h but this godforsaken anime cancer site changed it
new as fuuuuuuuuck. lurk moar.
What the fuck dude
kys dweeb fag
lol pipe down reddit
newfriend desu
Or seasonal depression. It's not as simple as "haha take some happy pills lol" like what? I'd be doing that all along ffs.
1,2,3 years respectively
you have wide hips. those aren't lovehandles
good progress
What do you do for shoulders user?
A lot of discipline, A lot of consistency, and a lot of cardio.
NICE
what program user?
Mostly compound lifts 5x5, didnt really have a specific program just a lot of calorie restriction down to the point where I was eating one meal a day and at the gym fasted
Good job user, you managed to rebound into some abs man.
Hope you have a good week hardworking user
How long until the 4th pic?
Thank you
1st pic 292 lbs - December 20, 2015
4th pic 190 lbs - July 30, 2018
i do OHP, face pulls, and lateral raises. (im 5'8 148lbs and i can press 160).
Why would I lie about such a thing?
>mfw narrow shoulder wide hips
I’m starting to think lifting is a meme if you don’t have the frame for it.
Started 3 months ago. Here’s the progress chart. Bench is 2 pl8 and I should hit close to 1/2/3/4 in another 3 months.
How much time?
About 3 and a half years 2015 to 2018
5'7 @130lb
I would like to be a 150lb. Best 3 day split only using machines and free weights. I dont have anyone to spot me
nigga you have a great frame. You have a good thick frame, not overly bulging out wide hips like me.
Rate my frame
Shoulder are wide enough to avoid looking goofy. Good progress, now build muscle on a clean bulk.
shoulder are wide and u can probably reduce ur waist a little bit more...gl
Wtf I have been fasting for a month and I look the same as before , people say I look skinnier but I look like a skinny fat fuck
based
I still look like absolute garbage but have started lifting again. I got really discouraged from lifting when I was fat because my knees were weak and my arms were heavy.
How Long ?
not sure how to merge the 2 pictures, so I'll post them in seperate posts
before : 18 years old, about 110 lbs (lmao)
after, 25 years old, about 160 lbs
Think I reached my natty limit, and been having thoughts about hopping on juice
Can't even tell the difference from the front.
Waist: 52" -> 38.5"
Hips: 43.5" ->37.25"
Chest: 52" -> 39.5"
Neck: 17.5" -> 15.5" ;_;
Thx lads
If consistent, 6-8 months
I did IF and a variant of SS with accessories
7 weeks of lifting and IF with 2 cardio sessions a week.
Pls rate and say nice things
Forgot also 83-77kg
My lifts back then were 355/355/585. I’ve only been squatting consistently for that 1.5 year period or so, still trying to catch that lift up to everything else.
Nice progress user,curious how you did this in that amount of time,I'm currently similar to your 1st pic (6'1" 210 lbs-down from 230)
Literally just had a clean cut. 500 kcal deficit while lifting 3 days a week. I lost a lot of muscle though.
>hopping on juice
why do guys do that. you look good. anything else will be over the top .(
Don't fast for a month dude, you need calorie input, at least a little, for energy to workout. You'll burn more calories in the long run through muscle development and repair. Take weekly pictures. Focus on scale numbers before aesthetics. The abs will come out in time.
You've got killer lats and shoulders but I don't think you're at your Natty limit. Out could definitely develop your arms more and balance out the rest of your body. Skip the juice, you'll get some nice pictures out of it, but that's all.
Love handles and lower belly fat are literally the last areas that burn off. You've made amazing progess dude. Literally just keep up what you're doing and make a plan for maintaining your fitness when you've hit your goal!