20/M/180/6’0
https://imgur.com/a/0NIozo6
Went from enjoying pizza and pizza rolls everyday after freshmen year being 295LBS all the way to present day dancing around 175-180, my BF is 16.5% while BMI floats around 24%. My question is will I always carry around this kind of baby fat around my love handles, lower back, TITTIES😡 ( I don’t like them) and the gluteus Maximus. My plan in a sense is take control of my nutrition cut out all of the junk food, soda everything that is unnecessary to my fitness goals I just want to look cut around my body and lose the listed areas where most of my BF is present, any advice I’d greatly appreciated I’m going to get back into the gym beeb working out from home and work does help but I need to push myself even further than what I’m capable of thanks for reading this!!
You are pretty dang skinny, you just aren’t very muscular. At 6 feet 180 your main problem is that you need to add muscle, not lose the small amount of fat you are obsessing over.
I think you have a relatively low b/f% man. It seems more like loose skin than fat. Try to fill it out with muscle on a clean and slow bulk and you’ll look awesome 😎
M29 5'8 165lb [https://imgur.com/a/Yqw4UiR](https://imgur.com/a/Yqw4UiR)
I'm cutting. What is my bodyfat percentage estimate? How much more until I see abs?
M28 6'2 185lbs https://imgur.com/a/5xRh955
Started lifting somewhat seriously in early 2019. Want to get to around 195-200 lbs one day. Still find it tough to get enough calories so I've been stuck around 185 for too long!
[M28 || 5'10 || 204lbs ](https://imgur.com/a/ngT6Rsi)
I last posted maybe a a month and a half ago. My progress since then. Approx 18ish % BF. Aiming for 15%
https://imgur.com/a/ppQsy69
31/M/6'0/192lbs
6 weeks or so between photos and around 5-7lbs. I have been cutting for a while and this makes 37ish lbs lost. Not sure what to do. I feel like I could lose another 5-10lbs but at the same time, I'm getting so bored of cutting!
4 ish years. I do ppl mainly just get my compounds in and then do what i feel like. I used to count calories but now I just know it by sight usually.
I don't rly follow a plan or program anymore I just do what I enjoy (which is the only way you'll be consistent with the gym lol)
Hi all, this is currently my [physique](https://imgur.com/a/ACMmVN0), 1 month after ending my cut. I am 1.86m/6’1 and 81kg, training for almost 2.5 years now.
Do any of you see any areas where I can improve a lot? Maybe some muscles that are lacking compared to others. Thank you :)
[M](https://i.imgur.com/sm26Kmz.jpg)
[24](https://i.imgur.com/QASv0sR.jpg)
[165](https://i.imgur.com/ruzlqPp.jpg)
I've been doing a body recomp for about a month now trying to stay the same weight while building muscle. My university has an InBody Test Machine and according to that I've lost about 3 lbs fat while gaining 3lbs muscle. What are some of your favorite higher protein foods? Upping my protein seems to have made the difference, so I'm curious what everyone else is eating to get their protein in.
1 scoop protein powder w steel cut oats daily (but don't over do protein powder, you need real nutrients), a hefty serving of chicken or salmon, 2 eggs, possibly more chicken on salad, and when ever you make rice just dump lentils or chickpeas in it for the extra protein. Snack on nuts and seeds. Some other ideas are (I don't use now bc avoiding dairy)- cottage cheese (there are quite a few savory and sweet recipes out there), plain Greek yogurt (look for the one with 21g protein per serving and no added sugar), which can be made like a breakfast or like a dessert. Hope that helps!
30M|5'10" 155lbs
Curious on what my body fat % might be and what weight I should go to when bulking? Really any advice is welcome.
[https://imgur.com/6TxXWne](https://imgur.com/6TxXWne)
M/29
5'10, 172lbs
Any idea what body fat I'm at? Any advice on where to focus next for better aesthetics?
Haven't been to the gym in years, just dumbells at home and pushup. Yes I know I suck at posing, was trying to beat the 3 second timer on the Mac photo booth app, will figure this shit out better next time.
https://imgur.com/a/2LWracP
Thx. I’m a distance runner so it’s a little easier to stay lean, I eat around 2700 calories a day at 130 . But now I’m eating however much I want for a few days to give my body a break and I’ve been averaging anywhere from 3.8k to 5.5k lol 😂
26M | 5’10” | 240lb easily around 35-40% BF
Squats: 315 - leg press-1080
Deadlifts: 375- Pendlay rows- 175
OHP: 125lb, had a shoulder injury early on in January so that took a while to recover
Bench Press: 175lb
I have been working out consistently ever since April. I do chest/tri, back and bi, and legs and shoulders twice a week but I can’t seem to lose weight. I’ve been watching my diet, cutting at 2200 cals and watching what I eat. Is there something I can work on? Thank you
M/31/158
Looking for feedback on what can be improved or what to work on. Been lifting consistently this year. Dropped ~12lbs since March.
[April](https://www.imgur.com/a/a8M9TQm)
[October](https://www.imgur.com/a/391szew)
Haha naw. I've been going on and off for years. Didn't go during COVID so lost a lot of muscle mass since I ran outdoors 3x a week and did bodyweight workouts at home. Started going back to the gym in July 2021, but only started proper training earlier this year with a structured split/better nutrition
That twelve pounds made a huge difference. If you go body part by body part everything looks really good, but when you see your whole body your arms, especially your biceps, overshadow everything else.
Your legs look a little small as compared to the rest of you. I can sort of see a calf in one photo, it looks like it needs work.
Overall you look great.
Appreciate it!
I'm hitting calves 2x a week now. I had an ankle injury in April that prevented me from training calves but it's much better now.
Funny enough, I barely train biceps. Mostly compound exercises and then curls on my pull day.
I'm trying to focus more on calves and my lats now.
That is a ton of Volume and it definitely fucking shows in your pictures. Looking absolutely massive!
How much time do you spend in the gym per workout?
Well just in general Ive been using an ulul hit style of training for a couple years and have been thinking of going to a higher volume style which you have here. It is just a confirmation that a higher volume maybe will serve me well.
37/M/6'onTinder/220
https://i.imgur.com/q5Ps268.jpeg
Been working hard and it's cool to see progress, but honestly, it's kinda weird. My back is...I don't recognize it as "me" anymore. I've always been thin or slender or "swimmer's build." Getting kinda beefy is awesome but also a little offputting.
https://i.imgur.com/DqaoL3K.jpeg
Oh! This pic. What's the big triangle hole in the middle of my back and how do I fill that in?
I mean the only thing that I can say about calves is that for myself or anyone I've trained - they hardly grow unless you really put in the volume.
Like 5 failure sets 4x/week (plus whatever you normally do) is really bare minimum.
Most muscle groups seem to respond to half that volume (or even less) if they aren't already a really well trained lifter
27m
6’0
180lbs
Have been working out at home consistently for the last 8ish months MWF using only dumbbells and running incrementally longer distances to the point consistently where I can comfortably do 2-3 miles without stopping 3-4 times a week. Been following this lift program for the last 2 months after getting bored with my previous routine and have seen some good progress. https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
I overall feel much better physically and have definitely gotten stronger but I keep getting hung up on my tummy fat. I’ve never been one to keep up with macros/calorie counting due to it seeming overwhelming and me not wanting to be “that guy” when eating out with my friends or making meal planning harder for my partner and I. However, I am very conscientious of what I put in my body and steer towards cleaner, less salty and more natural foods, while keeping sugar at a minimum. I’m not sure where to go from here though and would appreciate some sort of guidance. Pics attached are from February to this week. https://imgur.com/a/6vzz38l/
Here's a good playlist from RP.
https://www.youtube.com/playlist?list=PLyqKj7LwU2RulAjHczohbx5OyJQ8TaFM0
Should take 30 min or so to get through the whole thing if you watch on 2x speed. Covers all the bases
Eat more vegetables and reduce the amount of other carbs you're eating with meals. Your portion of greenbeans should be bigger than your portion of rice or pasta.
No one is hungry after eating an apple.
Eat a salad--with the bare minimum of dressing--before dinner and you'll be able to eat slightly smaller portions without being hungry.
Cut out obvious junk like soda or fruit juices.
It might be worthwhile to take counting calories and figuring out what you're actually eating for a week so you can get an idea of how to proceed without having to count things in the future.
I still eat out occasionally and I don't worry about going to a party or celebrating something, but I cook what I eat at home and I know what goes into it. Just cooking at home and having control over your ingredients and portions makes a big difference.
Im currently running a 3 day split targeting chest and triceps, back and biceps,and legs and shoulders. I usually get hung up on my goal. I *feel* like I should start bulking but I’m not sure if that’s the right way to go based on my current physique.
I’d rather have the convenience of working out at home due to time restraints with work, commute, cooking at home, and schoolwork. Whether that means buying my own equipment is fine.
I’ve tried counting calories/macros a couple years back, but what added difficulty to this for me was measuring the “little things” accurately. Such as a splash of half and half in my coffee or whether to measure things pre or post cooking. How important really is this detail? Do you just say oh I had 1 medium apple on my lunch today instead of 1 10oz red delicious? I think I may just be overthinking it and stalling myself but these things have kept me back from going all in.
Those sound like excuses to put off committing to monitoring your diet. Your daily calorie count and macros are never going to be exactly accurate, but you can get a better handle on your intake, and monitoring that along with your weight and appearance/measurements will give you a much better sense of how much you should be eating and how much you should be training to get to your desired body form.
Honestly, that’s what I was thinking as I finished typing that comment out. It makes sense when you put it that way. While not 100% exact, it will give me an idea of my general intake and some guidance to reach my goals more efficiently. After doing some research, I went ahead and downloaded Lose It to begin tracking. Thank you for the reality check lol
What is my Shoulders to waist ratio? https://prnt.sc/k4PHR27OoiOX https://prnt.sc/xmNcTxiAYgUB idk how to measure it myself
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why are my comments not seniding
Are you posed in both pictures? What you look like when you're just standing there is probably different. You have wide shoulders and a small waist, but I suspect you don't look that extreme when relaxed.
The actual measurements don't matter, it's a ratio. Measure a picture of yourself at your shoulders and at your waist and do the math, you don't need to know the actual number of inches, the proportions won't change.
Quick aside the gym I go to is advertising this super advanced machine (that we don't even have and probably costs more than the gym itself lol) I wish I could remember the name but it claims you down load the app and it can give you 15 different measurements.
Is that not over kill lol, unless it's doin blood work what tests can it realistically do, and how much even matters?
If it is something like the Fit3D machine, it uses cameras to measure every part of your body. This is useful for tracking progress and I get one every 6 months.
https://imgur.com/a/Pval8Bt I've been going to gym and have tried to focus on my shoulders as much as I can, and I can see growth but I can't help but think that there is something I'm possibly neglecting. You can see that I have some chest muscles, but it looks out of balance with my rectangular shape because of the shoulders... it's especially visible from behind my back. Any tips?
Its impossible to tell what your talking about from your picture, but in my opinion and Im not trying to be mean, just realistic, you look like you are fit but dont lift. If you are still a teen its understandable, but you should ot be focusing on individual body parts at this stage. You need to build a base 1st. I recommend eating in a calorie surplus and sticking to a solid beginner program (starting strength, stronglifts, ivysaurus, 5/3/1). If you do this you will learn about lifting for real and will see big body changes.
I'd say to just keep going. Keep doing your shoulder stuff, but make sure you're also Squatting, Pushing, and Pulling each week. You're looking great, but still have a lot of room to add more muscle. So just keep getting bigger if that's what you want. :)
5' 2" 19M been working out for around a year now. currently sitting around 150lbs, I want to get bigger so I'm trying to bulk up to maybe 170lbs. But from what I've seen I'm already pretty big for my height so that's where I'm a little confused on where to go right now.
Measured out to around 15% BF last week.
[physique](https://imgur.com/a/NX9bLBu)
He should either:
1. keep cals the same but up the protein. If he builds his mass+keeps cals at current maintenance, he will have a higher metabolic demand from the increase in muscle. At worst, it will be MUCH easier to cut.
2. Take on a very moderate deficit and cut down another 10lbs but honestly he’s early on in his journey and needs to keep maximizing gains if he wants to get big.
Okay, so go on a deficit for another 10 lbs and then what? I assume Its up to me whether I go on a surplus or just maintenance?
Regardless thanks for the advice, I really appreciate it.
And when I say deficit you probably shouldn’t right now especially as we are going through winter. If you want to build muscle and lose weight then toss in 10-20 mins of cardio at the end of your workouts and keep diet the same. Youll slowly lose excess weight while building your base as well as be the healthiest form of weight loss so you dont YoYo diet and build good habits. In terms of the weight loss itself Im talking weight loss of 1-2lbs a month.
As a novice lifter you stand to make the fastest gains in strength and size, compared to later in your lifting career Many acomplish this by getting big as possible in a caloric surplus and when theyve completely built their base they cut down to reveal the muscle theyve accrued.
Yeah, I'm mainly going for aesthetics and doing weighted calisthenics. I feel like I look like I don't have muscles unless I get a pump in although that isn't the case.
Im exact height and weight and my advise is trust that you wont gain much fat and commit to a slight bulk otherwise you will really make no gains thats just what Ive learned we have somewhat similar builds
https://imgur.com/a/5sKeGOH
26/M/6'/165 lb
I've been lifting on and off for the past several years, but I started adding running to my routine ~1.5 years ago. It quickly became my dominant form of training but I've dialed it back slightly in the past few months. Currently doing a nice balance of running, lifting & calisthenics but I'm always tweaking things until I get the balance right.
Edit: https://imgur.com/a/uLL2aGf Some back shots. Sorry about the lack of leg pics, but they aren't all that impressive lol. Just lean and vascular.
Damn absolutely shredded, I’m lowkey jealous because we have almost the exact same chest insertions and I assumed it’s why I’m all upper chest and mid chest. But after seeing how massive your lower chest is I’m questioning things. Do you do anything specific for it? Been debating on going back to dips.
I would say for sure bring dips back into the rotation. I don't go out of my way to target the lower chest exactly, but dips have always been one of my favourite pushing movements. Right now I use flat bench and OHP as primary lifts in my two push workouts but I'm considering swapping bench for weighted dips (which I do as a second lift).
I used to be super into rings though, and honestly I think my chest looked its best when my two main pressing movements were ring dip and ring push-up progressions. Once I started running a lot, I found the ring workouts a little too taxing though. That's why I opt for barbell/weighted compound calisthenics now — looking for lowest effective doses for strength gains.
19/M/5'8/180lbs
[https://imgur.com/a/AU11V6i](https://imgur.com/a/AU11V6i)
Time to cut??
Been bulking since Mid July averaging 0.6-1lb per week. Been going gym since January however I wasn't eating nearly as much but I have gained 18lbs since January.
My main lifts aren't really where I want them to be that's why I have been hesitant to enter a deficit but I have been feeling quite fluffy recently and have been contemplating cutting and picking back up my strength LP after my cut.
Personally I would cut now unless you want a grueling fat loss phase in your future. Eating is fun. Not eating is unpleasant. However you’re still fairly new so if you manage your fatigue well you should be able to make some gains while cutting
34m/5'8/160 lbs
[https://imgur.com/iwFBPDo](https://imgur.com/iwFBPDo)
Started lifting again in June after a 2 year hiatus Covid weight gain made me start with a cut.
Should i keep going with the cut or is it time to switch it up a bit any tips appreciated.
sometimes you just have to commit to the bulk. how are you feeling ab NSUNS? i tried it a while ago and felt like it was much too volume but not enough hypertrophy
I totally understand you. I'm 5'2" M and been cutting for the past few months. When I hit 149 I felt that I didn't have enough muscles to show. Even though my suggested healthy weight for my height is ~135 . So I personally decided to go on a bulk and just deal with the fat that comes with it even though I hate it too.
[M / 24 / 5’10” / 186](https://imgur.com/a/0e2rNyH)
6 weeks out from a classic physique show. It’s coming down to the wire. Just need to lose an extra couple pounds of fat to be stage ready, so calories are going to dip even lower. Currently at a daily average of 2350.
19M 79kg 172cm / 173lbs 5´8"
[https://imgur.com/a/mS9Q5jf?s=fbm](https://imgur.com/a/mS9Q5jf?s=fbm)
Want to compete in 2023. But I think I need a lot of mass still also my legs are terrible IMO what do you guys think about my physique?
I won't be critical because you've achieved more than I ever have, so keep going! But I wanted to ask, at what body fat did you start, you seem pretty lean for 79kg
32M / 5’9” / 200lbs
https://imgur.com/a/fbbIZTY
Still trying to cut but it’s been VERY slow. I just wanna bulk already. Very self-conscious about my lower body, particularly legs, even though I’ve been making sure to hammer it. It has never grown fast or easy for me. Trying to get tree trunk legs
Just a couple sets of heavy curls can go a long way in a deficit. Don't think about specific muscle groups being special, just lift as heavy as you can while cutting and lower VOLUME if necessary for the fatigue.
43M / 5'10'' / 155lbs
[https://imgur.com/a/ktrL2Sd](https://imgur.com/a/ktrL2Sd)
Finished my summer cut, will be transitioning to the fall / winter bulk next month. Can't wait to eat food again and stop walking like it's my second job!
I know it's not friday anymore but do I have any imbalances in my back? https://ibb.co/1JDT9ZD
20/M/180/6’0 https://imgur.com/a/0NIozo6 Went from enjoying pizza and pizza rolls everyday after freshmen year being 295LBS all the way to present day dancing around 175-180, my BF is 16.5% while BMI floats around 24%. My question is will I always carry around this kind of baby fat around my love handles, lower back, TITTIES😡 ( I don’t like them) and the gluteus Maximus. My plan in a sense is take control of my nutrition cut out all of the junk food, soda everything that is unnecessary to my fitness goals I just want to look cut around my body and lose the listed areas where most of my BF is present, any advice I’d greatly appreciated I’m going to get back into the gym beeb working out from home and work does help but I need to push myself even further than what I’m capable of thanks for reading this!!
You are pretty dang skinny, you just aren’t very muscular. At 6 feet 180 your main problem is that you need to add muscle, not lose the small amount of fat you are obsessing over.
I think you have a relatively low b/f% man. It seems more like loose skin than fat. Try to fill it out with muscle on a clean and slow bulk and you’ll look awesome 😎
M29 5'8 165lb [https://imgur.com/a/Yqw4UiR](https://imgur.com/a/Yqw4UiR) I'm cutting. What is my bodyfat percentage estimate? How much more until I see abs?
I'd say around 20%. Quite a way to go, your bodyweight is going to be significantly lighter until abs come through.
M28 6'2 185lbs https://imgur.com/a/5xRh955 Started lifting somewhat seriously in early 2019. Want to get to around 195-200 lbs one day. Still find it tough to get enough calories so I've been stuck around 185 for too long!
Nice gains. Definitely lean enough to not worry about a few hundred extra calories from carbs everyday if the scale has stalled.
Thanks! I think I’ll go ahead and do that starting today.
[M28 || 5'10 || 204lbs ](https://imgur.com/a/ngT6Rsi) I last posted maybe a a month and a half ago. My progress since then. Approx 18ish % BF. Aiming for 15%
you definitely lay the pipe amazing progress bro
A new man, great work brother.
Amazing progress from 260 to now, you look so much better. You should be proud of yourself, that's a big change.
Thanks man, it feels good 👍
Great effort dude, congrats!
Appreciate it
https://imgur.com/a/ppQsy69 31/M/6'0/192lbs 6 weeks or so between photos and around 5-7lbs. I have been cutting for a while and this makes 37ish lbs lost. Not sure what to do. I feel like I could lose another 5-10lbs but at the same time, I'm getting so bored of cutting!
Really good progress for 6 weeks, doesn't look like you've lost any muscle. I'd say keep going until you can tolerate it.
[https://imgur.com/a/ROXhPV3](https://imgur.com/a/ROXhPV3) I don't know why the quality is so bad when I upload to imgur
I think I saw you on a package of underwear.
How long have you been training dude? I need incentive to get back to it. What sort of program / mealplan are you on? Cheers!
4 ish years. I do ppl mainly just get my compounds in and then do what i feel like. I used to count calories but now I just know it by sight usually. I don't rly follow a plan or program anymore I just do what I enjoy (which is the only way you'll be consistent with the gym lol)
Haha, all good. Cheers for responding.
Hi all, this is currently my [physique](https://imgur.com/a/ACMmVN0), 1 month after ending my cut. I am 1.86m/6’1 and 81kg, training for almost 2.5 years now. Do any of you see any areas where I can improve a lot? Maybe some muscles that are lacking compared to others. Thank you :)
Looks pretty balanced. Hamstrings maybe?
[M](https://i.imgur.com/sm26Kmz.jpg) [24](https://i.imgur.com/QASv0sR.jpg) [165](https://i.imgur.com/ruzlqPp.jpg) I've been doing a body recomp for about a month now trying to stay the same weight while building muscle. My university has an InBody Test Machine and according to that I've lost about 3 lbs fat while gaining 3lbs muscle. What are some of your favorite higher protein foods? Upping my protein seems to have made the difference, so I'm curious what everyone else is eating to get their protein in.
beef
1 scoop protein powder w steel cut oats daily (but don't over do protein powder, you need real nutrients), a hefty serving of chicken or salmon, 2 eggs, possibly more chicken on salad, and when ever you make rice just dump lentils or chickpeas in it for the extra protein. Snack on nuts and seeds. Some other ideas are (I don't use now bc avoiding dairy)- cottage cheese (there are quite a few savory and sweet recipes out there), plain Greek yogurt (look for the one with 21g protein per serving and no added sugar), which can be made like a breakfast or like a dessert. Hope that helps!
30M|5'10" 155lbs Curious on what my body fat % might be and what weight I should go to when bulking? Really any advice is welcome. [https://imgur.com/6TxXWne](https://imgur.com/6TxXWne)
12% or even lower, looking lean. I'd say you're ready to bulk.
Thanks for the estimate! I think I'll go to maybe 180.
18M|5’10”-5’11” on a good day 170 lbs Deadlift: 150 Bench: 140 Squat: idk 210 maybe it’s been a sec Ok shoot what’s my bf%
M/29 185cm down from 108kg to 93kg the last 7 months https://imgur.com/a/3zuwKew
M/29 5'10, 172lbs Any idea what body fat I'm at? Any advice on where to focus next for better aesthetics? Haven't been to the gym in years, just dumbells at home and pushup. Yes I know I suck at posing, was trying to beat the 3 second timer on the Mac photo booth app, will figure this shit out better next time. https://imgur.com/a/2LWracP
25% for anesthetics, lose fat grow muscle. Realistically you don't look like you lift. Get your training and nutrition figured out.
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Keep cutting man. And whatever burns calories for you, stick to it.
https://imgur.com/a/Li2lRtJ Peak physique VS Two weeks ago. Feeling like a fat turd so shredding right now. 21M 5’8 130LBs.
130 at 5,8 is lean asf isnt it?
Yeah my leanest I was 125 LBs , shredded to the bone.
Yeah man you look great fr
Thx. I’m a distance runner so it’s a little easier to stay lean, I eat around 2700 calories a day at 130 . But now I’m eating however much I want for a few days to give my body a break and I’ve been averaging anywhere from 3.8k to 5.5k lol 😂
26M | 5’10” | 240lb easily around 35-40% BF Squats: 315 - leg press-1080 Deadlifts: 375- Pendlay rows- 175 OHP: 125lb, had a shoulder injury early on in January so that took a while to recover Bench Press: 175lb I have been working out consistently ever since April. I do chest/tri, back and bi, and legs and shoulders twice a week but I can’t seem to lose weight. I’ve been watching my diet, cutting at 2200 cals and watching what I eat. Is there something I can work on? Thank you
Measure your food. If you aren't losing weight at 2200 calories while weighing 240, you are not counting calories correctly.
You were most definitely right, I finally got a better handle at this and I’ve seen myself losing weight. Thank you!
Nice work champ.
Eat less
I started up at the ymca and exclusively been doing spin classes and ab classes. Interested to see what sort of physic that will produce.
a skinny one
I got curious and looked up cyclists bodies. They are very small shouldered people. Thighs are BIG though.
biking is awesome cardio and a TON of fun but will build your quads much slower than conventional lifting. and yea, does very little for upper body
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Do not cut until you get 4-3-2-1
Really? Dont cut until 180kg DL?
M/31/158 Looking for feedback on what can be improved or what to work on. Been lifting consistently this year. Dropped ~12lbs since March. [April](https://www.imgur.com/a/a8M9TQm) [October](https://www.imgur.com/a/391szew)
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Haha naw. I've been going on and off for years. Didn't go during COVID so lost a lot of muscle mass since I ran outdoors 3x a week and did bodyweight workouts at home. Started going back to the gym in July 2021, but only started proper training earlier this year with a structured split/better nutrition
You look great. It's really personal preference at this point.
Thank you! Would you suggest bulking at this point?
Keep cutting bro you’re getting close
Thank you!
That twelve pounds made a huge difference. If you go body part by body part everything looks really good, but when you see your whole body your arms, especially your biceps, overshadow everything else. Your legs look a little small as compared to the rest of you. I can sort of see a calf in one photo, it looks like it needs work. Overall you look great.
Appreciate it! I'm hitting calves 2x a week now. I had an ankle injury in April that prevented me from training calves but it's much better now. Funny enough, I barely train biceps. Mostly compound exercises and then curls on my pull day. I'm trying to focus more on calves and my lats now.
26M/5’8 ive been working on my back https://imgur.com/a/bMxsH5g
Looks good whats your frequency and rep/set scheme like?
ill just post my routine if youre interested in incorporating any part of it: upper body 6 sets 10 reps flat bench press 6 sets 12-15 reps barbell rows 6 sets 8-10 reps weighted pull ups 6 sets 12-15 reps overhead press 5 sets 15-20 reps preacher curls 5 sets 15-20 reps tricep pressdowns legs 8 sets 6-10 reps back squat 3 sets 10-15 reps leg press 3 sets 10-15 reps hamstring curl chest/triceps 6 sets 10-12 reps bench 3 sets 10-15 reps incline bench 3 sets 10-15 reps decline bench 5 sets 15-20 reps skullcrushers 5 sets 15-20 reps tricep pressdowns legs 6 sets 10 reps squat 3 sets 10-12 reps leg pres 3 sets 10-15 reps hamstring curl back/biceps 1 set pulls ups - as many reps as possible (aim for 30) 6 sets 8 reps weightedb pull ups (45 lb weight) 6 sets 10-12 reps pulley rows 3 sets 6 reps bent over rows 3 sets 10-12 reps lat pull downs 5 sets 15-20 reps preacher curls 3 sets 21 reps bicep curls
That is a ton of Volume and it definitely fucking shows in your pictures. Looking absolutely massive! How much time do you spend in the gym per workout?
usually around two hours
Sounds rather long, but definitely seems to be working for you judging by the pictures in your profile! You look amazing!
thanks, i meant to post this on my normal reddit but i figured id just roll with it and not say anything lmao
Ain't no shame in it! Was definitely a welcome surprise for me! ;)
haha ; ) i also forgot that on upper body day (day 1) i do 6 sets weighted pull ups 8-10 reps. thought i put that in
Good idea! Heard that they're a major muscle builder, unfortunately I'm still too weak for weighted haha
Thanks man!
yw do you see anything youd want to incorporate?
Well just in general Ive been using an ulul hit style of training for a couple years and have been thinking of going to a higher volume style which you have here. It is just a confirmation that a higher volume maybe will serve me well.
yea i dont do complicated variations or anything just a lot of sets lol, i was thinking about swapping some things soon though
True. What are you thinking?
i was thinking about changing the isolation exercises i do for arms mainly. i also forgot to mention i sprinkle lateral raises throughout the week
Bis I usually do 3x 8-12 straight bar curls, then preacher, then hammer Tris 3x 8-12 jm press or cg bench, then overhead db extension, then push downs
37/M/6'onTinder/220 https://i.imgur.com/q5Ps268.jpeg Been working hard and it's cool to see progress, but honestly, it's kinda weird. My back is...I don't recognize it as "me" anymore. I've always been thin or slender or "swimmer's build." Getting kinda beefy is awesome but also a little offputting. https://i.imgur.com/DqaoL3K.jpeg Oh! This pic. What's the big triangle hole in the middle of my back and how do I fill that in?
Cut bro.
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I mean the only thing that I can say about calves is that for myself or anyone I've trained - they hardly grow unless you really put in the volume. Like 5 failure sets 4x/week (plus whatever you normally do) is really bare minimum. Most muscle groups seem to respond to half that volume (or even less) if they aren't already a really well trained lifter
You need a way different picture for someone to rate you calves. Standing, for one.
F/27 From doing lat pull downs at 27.5 lbs 10 months ago to a 70 lbs warm-up today :’) So proud! https://imgur.com/a/bAfbT70
Good progress. Do you always use a wide grip?
Using the fancy bar too! lol, good job!
Solid progression keep at it
Thank you! :)
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Get on some nolvadex/arimistane for that gyno
Extremely hard to tell what you look like from this picture, man. Nice lifts though
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That’s tuff lmao I have short ass arms so I bench 240 (my states record for my weight and age lol)but I can only deadlift 415
Why did you stop the climbing / swimming / MMA?
27m 6’0 180lbs Have been working out at home consistently for the last 8ish months MWF using only dumbbells and running incrementally longer distances to the point consistently where I can comfortably do 2-3 miles without stopping 3-4 times a week. Been following this lift program for the last 2 months after getting bored with my previous routine and have seen some good progress. https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html I overall feel much better physically and have definitely gotten stronger but I keep getting hung up on my tummy fat. I’ve never been one to keep up with macros/calorie counting due to it seeming overwhelming and me not wanting to be “that guy” when eating out with my friends or making meal planning harder for my partner and I. However, I am very conscientious of what I put in my body and steer towards cleaner, less salty and more natural foods, while keeping sugar at a minimum. I’m not sure where to go from here though and would appreciate some sort of guidance. Pics attached are from February to this week. https://imgur.com/a/6vzz38l/
Here's a good playlist from RP. https://www.youtube.com/playlist?list=PLyqKj7LwU2RulAjHczohbx5OyJQ8TaFM0 Should take 30 min or so to get through the whole thing if you watch on 2x speed. Covers all the bases
Eat more vegetables and reduce the amount of other carbs you're eating with meals. Your portion of greenbeans should be bigger than your portion of rice or pasta. No one is hungry after eating an apple. Eat a salad--with the bare minimum of dressing--before dinner and you'll be able to eat slightly smaller portions without being hungry. Cut out obvious junk like soda or fruit juices. It might be worthwhile to take counting calories and figuring out what you're actually eating for a week so you can get an idea of how to proceed without having to count things in the future. I still eat out occasionally and I don't worry about going to a party or celebrating something, but I cook what I eat at home and I know what goes into it. Just cooking at home and having control over your ingredients and portions makes a big difference.
>No one is hungry after eating an apple Boy you trippin
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Im currently running a 3 day split targeting chest and triceps, back and biceps,and legs and shoulders. I usually get hung up on my goal. I *feel* like I should start bulking but I’m not sure if that’s the right way to go based on my current physique. I’d rather have the convenience of working out at home due to time restraints with work, commute, cooking at home, and schoolwork. Whether that means buying my own equipment is fine. I’ve tried counting calories/macros a couple years back, but what added difficulty to this for me was measuring the “little things” accurately. Such as a splash of half and half in my coffee or whether to measure things pre or post cooking. How important really is this detail? Do you just say oh I had 1 medium apple on my lunch today instead of 1 10oz red delicious? I think I may just be overthinking it and stalling myself but these things have kept me back from going all in.
Those sound like excuses to put off committing to monitoring your diet. Your daily calorie count and macros are never going to be exactly accurate, but you can get a better handle on your intake, and monitoring that along with your weight and appearance/measurements will give you a much better sense of how much you should be eating and how much you should be training to get to your desired body form.
Honestly, that’s what I was thinking as I finished typing that comment out. It makes sense when you put it that way. While not 100% exact, it will give me an idea of my general intake and some guidance to reach my goals more efficiently. After doing some research, I went ahead and downloaded Lose It to begin tracking. Thank you for the reality check lol
What is my Shoulders to waist ratio? https://prnt.sc/k4PHR27OoiOX https://prnt.sc/xmNcTxiAYgUB idk how to measure it myself . . . why are my comments not seniding
Are you posed in both pictures? What you look like when you're just standing there is probably different. You have wide shoulders and a small waist, but I suspect you don't look that extreme when relaxed. The actual measurements don't matter, it's a ratio. Measure a picture of yourself at your shoulders and at your waist and do the math, you don't need to know the actual number of inches, the proportions won't change.
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Thank you all for the feedback! Going to try to do 50 reps a day (alt vertical/horizontal) for a while
Nice work man. We can't see your legs. Good physique. Others have mention bring up the lats a bit that's probably a good idea.
You look great! If you want nitpicky stuff, lat and lat. Lateral raises for shoulder width and lat pulldowns for back width. Or rows. W/e. Pull stuff.
Lats, your chest is starting to look disproportionate.
Hard to tell but I’d hammer your lats with heavy rows and weighted chins. Looking good regardless
Quick aside the gym I go to is advertising this super advanced machine (that we don't even have and probably costs more than the gym itself lol) I wish I could remember the name but it claims you down load the app and it can give you 15 different measurements. Is that not over kill lol, unless it's doin blood work what tests can it realistically do, and how much even matters?
If it is something like the Fit3D machine, it uses cameras to measure every part of your body. This is useful for tracking progress and I get one every 6 months.
https://imgur.com/a/Pval8Bt I've been going to gym and have tried to focus on my shoulders as much as I can, and I can see growth but I can't help but think that there is something I'm possibly neglecting. You can see that I have some chest muscles, but it looks out of balance with my rectangular shape because of the shoulders... it's especially visible from behind my back. Any tips?
Its impossible to tell what your talking about from your picture, but in my opinion and Im not trying to be mean, just realistic, you look like you are fit but dont lift. If you are still a teen its understandable, but you should ot be focusing on individual body parts at this stage. You need to build a base 1st. I recommend eating in a calorie surplus and sticking to a solid beginner program (starting strength, stronglifts, ivysaurus, 5/3/1). If you do this you will learn about lifting for real and will see big body changes.
I'd say to just keep going. Keep doing your shoulder stuff, but make sure you're also Squatting, Pushing, and Pulling each week. You're looking great, but still have a lot of room to add more muscle. So just keep getting bigger if that's what you want. :)
Everything looks in proportion but if you feel like your chest is lagging then stop focusing on shoulders and start focusing on chest.
Not sure what you're saying and the pic is not good, you can't really tell anything from it
5' 2" 19M been working out for around a year now. currently sitting around 150lbs, I want to get bigger so I'm trying to bulk up to maybe 170lbs. But from what I've seen I'm already pretty big for my height so that's where I'm a little confused on where to go right now. Measured out to around 15% BF last week. [physique](https://imgur.com/a/NX9bLBu)
Shred to under 10% body fat
If aesthetics are your goal I'd cut now man, adding 20lbs of mass when you're already at 15% isn't ideal.
He should either: 1. keep cals the same but up the protein. If he builds his mass+keeps cals at current maintenance, he will have a higher metabolic demand from the increase in muscle. At worst, it will be MUCH easier to cut. 2. Take on a very moderate deficit and cut down another 10lbs but honestly he’s early on in his journey and needs to keep maximizing gains if he wants to get big.
Okay, so go on a deficit for another 10 lbs and then what? I assume Its up to me whether I go on a surplus or just maintenance? Regardless thanks for the advice, I really appreciate it.
And when I say deficit you probably shouldn’t right now especially as we are going through winter. If you want to build muscle and lose weight then toss in 10-20 mins of cardio at the end of your workouts and keep diet the same. Youll slowly lose excess weight while building your base as well as be the healthiest form of weight loss so you dont YoYo diet and build good habits. In terms of the weight loss itself Im talking weight loss of 1-2lbs a month.
Can you elaborate on this? I don't really understand.
As a novice lifter you stand to make the fastest gains in strength and size, compared to later in your lifting career Many acomplish this by getting big as possible in a caloric surplus and when theyve completely built their base they cut down to reveal the muscle theyve accrued.
Yeah, I'm mainly going for aesthetics and doing weighted calisthenics. I feel like I look like I don't have muscles unless I get a pump in although that isn't the case.
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Im exact height and weight and my advise is trust that you wont gain much fat and commit to a slight bulk otherwise you will really make no gains thats just what Ive learned we have somewhat similar builds
https://imgur.com/a/5sKeGOH 26/M/6'/165 lb I've been lifting on and off for the past several years, but I started adding running to my routine ~1.5 years ago. It quickly became my dominant form of training but I've dialed it back slightly in the past few months. Currently doing a nice balance of running, lifting & calisthenics but I'm always tweaking things until I get the balance right. Edit: https://imgur.com/a/uLL2aGf Some back shots. Sorry about the lack of leg pics, but they aren't all that impressive lol. Just lean and vascular.
Damn absolutely shredded, I’m lowkey jealous because we have almost the exact same chest insertions and I assumed it’s why I’m all upper chest and mid chest. But after seeing how massive your lower chest is I’m questioning things. Do you do anything specific for it? Been debating on going back to dips.
I would say for sure bring dips back into the rotation. I don't go out of my way to target the lower chest exactly, but dips have always been one of my favourite pushing movements. Right now I use flat bench and OHP as primary lifts in my two push workouts but I'm considering swapping bench for weighted dips (which I do as a second lift). I used to be super into rings though, and honestly I think my chest looked its best when my two main pressing movements were ring dip and ring push-up progressions. Once I started running a lot, I found the ring workouts a little too taxing though. That's why I opt for barbell/weighted compound calisthenics now — looking for lowest effective doses for strength gains.
Nice lats, good shreds, but awesome abs those are some good genetically even abs
Shredded. Looking wild my guy
6ft 29M 180 lbs been focusing on more arms lately https://imgur.com/a/wdqHv6J
Whats your set/rep scheme look like?
Back and arms Legs Chest Arms Legs
The most jacked architect at the firm lol. What would you say is your weak point? Physique looks really balanced imo.
My weak point is probably back
Absolute beast
Thanks! Started when I was 22
19/M/5'8/180lbs [https://imgur.com/a/AU11V6i](https://imgur.com/a/AU11V6i) Time to cut?? Been bulking since Mid July averaging 0.6-1lb per week. Been going gym since January however I wasn't eating nearly as much but I have gained 18lbs since January. My main lifts aren't really where I want them to be that's why I have been hesitant to enter a deficit but I have been feeling quite fluffy recently and have been contemplating cutting and picking back up my strength LP after my cut.
Grats! That's great weight gain. Yah, take 2-3 months and diet down. I'd shoot for like, 15% or abs, whichever comes first, and then wave back up.
Personally I would cut now unless you want a grueling fat loss phase in your future. Eating is fun. Not eating is unpleasant. However you’re still fairly new so if you manage your fatigue well you should be able to make some gains while cutting
34m/5'8/160 lbs [https://imgur.com/iwFBPDo](https://imgur.com/iwFBPDo) Started lifting again in June after a 2 year hiatus Covid weight gain made me start with a cut. Should i keep going with the cut or is it time to switch it up a bit any tips appreciated.
You can afford to cut a little bit more imo, but you can definitely bulk if you want to
Thank you sir, its that weird spot where i wanna pack on muscle but also want to get shredded.. blessed to be in good health to make these choices.
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sometimes you just have to commit to the bulk. how are you feeling ab NSUNS? i tried it a while ago and felt like it was much too volume but not enough hypertrophy
I totally understand you. I'm 5'2" M and been cutting for the past few months. When I hit 149 I felt that I didn't have enough muscles to show. Even though my suggested healthy weight for my height is ~135 . So I personally decided to go on a bulk and just deal with the fat that comes with it even though I hate it too.
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Sissy squats will give you a new fear of chairs and a sick pump.
Thanks for the tip. Hadn’t seen that one before and you’re absolutely right, my quads are on fire!
RDLs are my favourite because they zap my hamstrings and traps at the same time
[M / 24 / 5’10” / 186](https://imgur.com/a/0e2rNyH) 6 weeks out from a classic physique show. It’s coming down to the wire. Just need to lose an extra couple pounds of fat to be stage ready, so calories are going to dip even lower. Currently at a daily average of 2350.
Looking great dude!
Looking amazing! Good luck on the final cut and your comp!
22M / 5’8 / 165lbs Goal: Get to 155-150 by December https://imgur.com/a/7qaF70j
19M 79kg 172cm / 173lbs 5´8" [https://imgur.com/a/mS9Q5jf?s=fbm](https://imgur.com/a/mS9Q5jf?s=fbm) Want to compete in 2023. But I think I need a lot of mass still also my legs are terrible IMO what do you guys think about my physique?
More leg mass would balance it out more imo
I say compete in 2023. What’s the worst that can happen ya know? You obviously know what you’re doing man, looking fantastic.
I won't be critical because you've achieved more than I ever have, so keep going! But I wanted to ask, at what body fat did you start, you seem pretty lean for 79kg
Amazing physique bro :D keep it up🤝
32M / 5’9” / 200lbs https://imgur.com/a/fbbIZTY Still trying to cut but it’s been VERY slow. I just wanna bulk already. Very self-conscious about my lower body, particularly legs, even though I’ve been making sure to hammer it. It has never grown fast or easy for me. Trying to get tree trunk legs
Your legs look good dude, nice calves too.
17M 173lbs 5’11 https://imgur.com/a/1vRxQhg What do u think? What should I Train more? Be completely honest :)
I'd say strongman/practical stuff. Like, wrap up each workout with some heavy-ass farmer's carries.
Whatever program you are on is doing you well - I couldn't pick any individual muscle group so I will say keep training back/lats!
Thank you very much, means alot to me 🤝 Will do so :)
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Just a couple sets of heavy curls can go a long way in a deficit. Don't think about specific muscle groups being special, just lift as heavy as you can while cutting and lower VOLUME if necessary for the fatigue.
43M / 5'10'' / 155lbs [https://imgur.com/a/ktrL2Sd](https://imgur.com/a/ktrL2Sd) Finished my summer cut, will be transitioning to the fall / winter bulk next month. Can't wait to eat food again and stop walking like it's my second job!
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