/aesthetics/ general.
Post all aesthetic related current body pics, progress threads, diet, routines, tips, etc.
Help fix/update the pastebin.
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Last thread.
>>37573536
Routine for the past year
Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-15 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Leg Press 8-20 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-15reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8 reps
3 sets of long bar Rows 8-15reps
3 sets of barbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-15 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-15 reps
3 sets of front raises 8-15reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-15 reps
4 sets of Pulldowns 8-15reps
3 sets of Skullcrushers 8-15 reps
Saturday: Full Body (strength)
3 sets of Deadlifts 8 reps
3 sets of Squats 8 reps
3 sets of Leg extensions 10-15 reps (light weight)
3 sets of Weighted Pull ups 8-10 reps
>>37615061
Marin your progress. How long did it take you?
>>37615253
Thanks bro. 1 year, 3 months from top left picture
Is this program legit ? Has anyone been doing it?Any result pics? I will probably start from Monday after doing a brosplit for a year and I have been wondering if it good.
I'm going for the insulin look
>>37615061
Nice progress. Looks good man.
Ive been looking for a new routine, ima try this out. Thanks fit bro
Am currently 12% bf and want to be below 10 by the end of next week before I start bulking (going home from uni and my parents pay for food at home so I might as well make the most of it, also getting ripped af for the sloots is a bonus). Should I do PSMF for the next fortnight or just continue cutting at a ~1000 calorie deficit with a weekly carb refeed?
https://www.youtube.com/watch?v=otbtudYzbGI
thoughts?
>>37615061
Why bis with chest and not with back?
>>37615061
The Zyzz routine eh? I wonder if the volume is too high on that one, he had another one with lower volume iirc someone posted it a couple days ago
>>37616418
How is that volume too high though? Asking seriously.. that can all be done in an hour even with decent rest periods. Is overtraining really that easy?
>>37616425
I meant for the week, Deadlift and Squat 2x a week
>>37615910
Thanks bro
>>37616315
That way I'm working it indirectly one day and directly on the other. If I need to I can always add in a bicep exercise or two when I hit back.
>>37616418
You need to adjust the volume if needed to what you can handle. For example you cannot do the same rep ranges when you're cutting. You will snap your shit up quick. You need to drop rep ranges to about half of what you were doing and focus on strength. Even some exercises might need to be cut out or weight lowered. Bro splits require a little more fine tuning to the person running them, in my opinion. I think a lot of people who talk bad about them don't know how to train with one because they try to follow some juice monkeys 70 set split and then wonder why they can't recover or make progress
>>37616425
It isn't too high if you focus purely on progressing compounds. After heavy compounds you can't lift heavy on accessory lifts anyway. I usually add 2 reps to each accessory every workout until I can hit 15 reps and then drop back to 8 and lift heavier weight. You will progress slow in strength but it works
I've got a question about Starting Aesthetics if anyone's done it or knows anything about it. Are there complimentary exercises, like Starting Strength's ab and arm work? Or is it just what's shown in the graphic?
>>37615309
You're not natty, then?
>>37616725
Start out with just the one in the graphic, if you feel like something is missing or lagging behind after a few weeks then throw it on as an accessory.
>>37615877
HgH+slin
>>37615309
i remember you from another thread a few days ago you look good
>>37616191
anything for the gains
>>37616467
should i not be squatting 3x a week?
>>37616750
fair enough
>>37616761
I mean if youre on shit then by all means, but youll need time to recover
>>37616656
Did you do any cardio,if so what kind?
Pretty doing what you're doling,ex fatty myself working on making gains and filling loose skin rn.
>>37616748
Natty
>>37616761
Squatting 3x a week seems like much unless that's your only exercise for legs >>37617005
I walked about 5 miles every day for around 3 months to drop weight. Now it's just 20 minutes 2-3x a week
>>37617092
i do 13 miles of rucking and calf raises
i guess i'll cut it down to twice a week 3 days apart
>>37617092
>Ah I do at least 15 to 20 mins everyday,also did you bulk right away or hit maintainance for a bit,i'm pretty much done with perma cutting.
>>37617146
13 Miles? Holy fuck
>>37617159
Cut out walking and dropped a few more pounds after I was around maintenance. I'd stick to maintenance for maybe a month so your body resets before you bulk. Probably bro science but that's just what I did
>>37617449
Seems right to me,let my body adjust and have to get used to eating again,thanks brah.Also is the whole metabolism getting fucked a meme can you eat a your tdee and be normal?I'll keep lifting and cardio obviously.
>>>/fraud/
>>37617557
After cutting, up your calories slightly and track your weight for like a week. If you have the same workout schedule/routine all the time it's easy to find your maintenance calories. Just eat at whatever that number is that makes your scale weight stay relatively the same. Fucked metabolism is a meme
>>37617628
Alright,thanks brah,cheers on making it.
alright, i am recovering fatty. Former obese, down to 16% bf, just trying to lose the last 20lb of fat permacut mode.
Stalled out on my greyskull progression
Is there any reason not to do pic related (with shrugs on A) while cutting hard AF?
>>37617740
thanks senpai, we're all gonna make it
Left is 4 years ago right is today. Been hitting it especially hard the last 6 months or so, along with finally getting my diet in order. Been seeing some great results
>>37617881
from average to nearly god tier holy shit
just fix your eyebags and you'll be a 9/10 brah
Anything wrong with going 6 days in a row? I do bench and incline day 1, squat and leg press day 2, db bench and ohp day 3, dead lift pull ups day 4, bench inclune day 5, squat lunges day 6, deadlift and curls day 7. I dont feel terribly sore throughout the week. Doing all at 90% 1rm.
>>37618020
If you can handle it and are progressing then keep at it. There is no perfect routine. Good luck breh
>>37614947
anyone else miss him?..
we're gonna make it brah
Is progression the best way to tell if your routine is working well? So many people on fit say PPL is only for roiders.. but I like PPL. What do?
>>37617881
you look like a sick cunt, mirin hair, jaw and cheekbones
>>37618424
Progression is generally indicative of progressive overload.
But you can progressively overload muscles with setsxreps or with added weight.
So you can still achieve progressive overload, even without ""progressing"" becauses you managed to get more total training volume (setsxrepsxload) than last training session.
If your lifts regress, your routine has too much volume.
If your lifts stall, your routine has not enough volume.
I find U/L/U splits work fantastically well
>>37618424
>Is progression the best way to tell if your routine is working well?
lmao yes
my mentor says measuring your numbers is the most solid way to measure progress, but he's a powerlifter
i usually measure my progress by staring into the mirror for hours on end
just stick to PPL, it works and you like it, why not?
>>37618392
i dont miss him, because he isnt gone
forever mirin brah
>>37618510
Tripfag, how long have you lifted?
What are your stats?
Can you post a pic?
You seem to give even worse advice than trappy (I am not really referring to this post specifically, you just sound like a summerfag)
Like i was cringing at some shit you were saying in a qtddtot, i forget offhand what it was exactly.
Do you even lift, bro?
>>37618424
these are my current gains on PPL. i've only ever run PPL. lifting since january 4th
>>37618552
What's your routine look like?
>>37618584
coolcicadas PPL with a shitload of deadlifts
and extra shoulder work (i think my shoulders are shit)
>>37618602
>>37618584
pic related
>>37618392
we're all gonna make it.
>>37618551
3 years (2 calisthenics and fuckarounditis, 1 hypertrophy)
5'8 149
S 315
B 210 (1rep calc came out 206)
I don't DL
trappy gives good advice
blacked out my tatts to avoid getting doxxed
>>37618602
Gracias that's basically what I've been doing
I just wanna be mired /fit/
>>37618622
forgot
The Press 125
>>37618641
looking aesthetic bro, wide shoulders, adonis belt even at average bodyfat %
you're definitely gonna make it..
>>37618675
Thanks, Anon.
You will make it as well!
>>37618641
>bicep and forearm vascularity at that bodyfat percentage with terrible lighting
10/10 im jelly
"For untrained and trained individuals, there is very limited evidence but rest period duration seems to make little difference to hypertrophy."
Why are short rest periods still promoted by Aesthetic lifters?
Explain yourselves.
>>37618760
Bodyfat est? Also, thank you!
>>37618840
i'd say 14-16% brah, but i'm shit at BF%
Sorry if it's too many pictures. Main reason why I started working out was because of my job but now I guess it's more of a hobby.
>n-no bully pls
I'm 4'11 and weigh roughly around 95 to 100lb
>>37620021
Lookin' nice and lean now. Time to start bulking and getting dat ass. Check the last thread, I think someone suggested a pretty good routine for that.
>>37618622
Yea pretty weak.
You look less dyel than i expected, but pretty much standard for a novice lifter.
Unimpressive but not dyel... I guess you get a pass.
>>37617858
..???
Pls respawn
>>37620021
L O N D O N
O
N
D
O
N
>>37618641
mirin brah, how long?
>>37620021
>tfw no womanlet gf
12 vs 18 years old
>>37620141
autism?
>>37620193
Well i was teying trying to make sure this guy wasnt like socko "6 months away from aesthetics" the tripfag.
I have no problem disagreeing with someone who looks like he lifts, and since he isnt dyel, i have the autism, yes.
Long answer, i know
>>37620191
you cut shirts like a faggot but i'm not surprised because you're probably surrounded by them in high school
>>37620172
Thanks breh. Been at it for 6 months
5'10 at about 150 lbs in this picture.
Been like 3 months in. No supplements or protein shakes so it's been tough. Doing Arnold's blue print program.
>>37618622
Am I a superfreak if I squat 315 after 2 and a half months
>>37620464
Depends where you started from.
Bump
>>37620464
If you're natty then that's quite impressive, if not then no.
>>37620394
Link to the program?
>>37623068
Ehm, zyzz was 183 at best, lmao.
Some girl went crazy, in a positive way, because i have 2 dents on my lower back. Said it was a rare thing to have. What's up with that? Never really paid attention to it.
>>37623227
https://en.wikipedia.org/wiki/Dimples_of_Venus
>>37615061
I see a lot of people doing fewer reps/ sets on deadlift. You do 4×8 on back day and 3x8 m strength day. Is that good? Does that work? Won't you just tire out especially on strength day when (I assume) you're trying to move more weight?
>>37623258
But is it really a rare thing to have?
>>37623299
I think it's one of those things that shows below a certain bf%
>>37624038
Balconybro, I'm training to be a powerlifter one day, but I have a very skinny friend who's come to me for advice on getting ripped. I've basically told him to start lifting SS+ Half Gomad... If I give him your routine will he make progress after SS? I was thinking by the time I start him on it, he'd be cutting
>>37624070
Yep
>>37614947
>genetics the thread
It all comes down to proportions and low bodyfat.
You can only strive to be the best version of yourself, it is just that some peoples best is below average.
>>37624082
Nah if you make the absolute most of what you've got you can be in the top 5-10% of men unless your genetics are absolutely fucked.
>>37624184
>going from dating a 5/10 to dating a 5.5/10
people grossly overestimate the amount you can change. Yes I know some people turn disgusting with a few kg's of fat but most people are pretty consistent.
>>37615061
using your routine now. thanks
>>37624082
Not everyone has Chris Evans tier genetics, but there are incredibly few genetically "ugly" people. Most "ugly" people would be average at worst, and are only held back by bad hygiene, hairstyles, clothing, posture, and facial expression.
>>37624224
If you put on a decent amount of muscle in the right places and cut to 8-10% bf you can go up a good couple of points, especially if you get tren face.
>>37624240
>had to google who Chris Evans is
that guy is a 6.5/10 without his fame
Average is pretty close to being ugly.
>>37624255
>good couple of points
keep deluding yourself
>>37624260
Well it depends on your starting point but going from a skeleton or a landwhale to a ripped sikknt is more than a 0.5 point increase
>>37620021
Low test
>>37624260
>Chris Evans
>6/10
Nice meme DCuck
>>37624313
>Chris Evan
this is what average looks like
>>37624357
>cherrypicking
You can find unflattering pictures of literally any attractive person, silly.
>>37624409
>cherrypicking a flattering photo
>having a valid point
pick one
>>37624428
>cherrypicking an unflattering photo
>having a valid point
Pick one.
>>37624038
This look either terrible or a roids split. He's hitting multiple muscle groups back to back days no rest. Biceps then back the next day. Chest then delts the next day...
>>37618392
How did he got so big wrists?
I thought this is genetics and you can't change it.
>>37624528
>terrible or roids
I think you know the answer
>>37624536
He was on HGH towards the end
>>37624539
>He was on HGH towards the end
And this affects the wrists that much?
Maybe there is still hope for my tiny wrists, kek
Hows this bros? I stalled on SL now I think it's time to switch it up.
ABxCDxx
-A(Push):
Bench press 5x5
Standing dumbbell OHP 3x8-12
Standing calf raises 3x12-20
Incline dumbbell press 3x8-12
Tricep pushdowns 3x8-12
Hanging leg raises 3xf
-B(Pull):
Deadlift 3x5
Weighted chin-up 5x5
Leg press 3x10-15
Dumbbell rows 3x8-12
Face-pulls 3x12-18
Dumbbell curls 3x8-12
-C(Push):
The Press 5x5
Seated calf raises 3x12-20
Dumbbell bench 3x8-12
Lateral raises 3x10-20
Overhead tricep extensions 3x8-12
Weighted sit-ups 3x10-15
-D(Pull):
Squat 5x5
T-bar rows 5x5
Leg curls 3x8-12
Weighted pull-ups 3x8-12
Rear-delt flyes 3x8-12
Hammer curls 3x8-12
>>37615877
What the fuck am I looking at
>>37624563
It affects everything, look at all the Olympia competitors guts from HGH expanding their organs and look at how much the Pianoman's skull has grown on HGH. Small joints are more aesthetic anyway.
>>37624632
>Small joints are more aesthetic anyway.
Do you think 16 cm wrists are enough to look aesthetic or are they too small?
>>37615309
that gym looks DISGUSTING
>>37615061
isn't this just Zyzz's routine? like literally word for fucking word.
also good progress but how about actually having a pic with decent lighting instead of something that flatters you. You need accurate comparisons, not some instagram filter bullshit
>>37624536
H
G
H
>>37624672
16cm should be fine but it needs to be all proportionate
this is my current program. i do ppl then rest 1 dat repeat = pplxppl
any thoughts?
Majority of people dont like Jason Genova bc hes a Chad. Face it, he was the dude who took every girl's virginity in grade 9, is athletic, has a good face + shredded. Lot of insecure bros hating because he represents something they can and will never be - a Chad. He could literally fuck your girlfriend in front of you and say "wtf r u you looking at you little twink?" while your girlfriend writhes in ecstasy giving into the great Genova cock as her flesh slaps against his in a perfect allegretto tempo.
>>37624832
Why does Jeff seem like a cunt most of the time ? Always trying to wrestle or compete with other men, looks kind of insecure
>>37624795
Ok, thank you.
That gives me hope.
>>37624861
He has no personality srs he's more of a robot than C3PObrah
>tfw cutting
>tfw watching a screening of England v Slovakia tonight and know there'll be cheap beer and chips
>tfw already had almost a gram of caffeine today for preworkout and appetite suppressing purposes and I'm still feeling starving hungry
Should I call it a cheat meal and go for it or should I drink some spirits (going clubbing after the match) and eat a chicken burger without the bun?
Pic related, unironically me irl before I got into bodybuilding
>>37625225
How do you guys deal with drinking with your m8s?
Call it a cheat day and get fucked up?
I try to eat less the whole day if I know I'm going out later at night, but if not then I just say fuck it.
>cutting
>down to 175 from 182 after 2 weeks
>eat 750kcal, have 800kcal left
>stop counting calories, have only a few bites of potato salad, and like 3 alcoholic beverages.
>weigh in at 179
I wouldnt normally care, it is just i had taken one of the biggest shits of my entire life before stepping on the scale, and i assumed the alcohol would dehydrate me.
...did i fuck up?
>>37626363
Yeah I've only had like 25g of carbs so far today and less fat as well
>>37624606
GOLEM GET YE GONE
am i gonna make it guys
18
>>37627518
Yes nice chest. Keep bulking and get ready for a cut in like February
>>37627530
yeah i bulked a bit too much and now my abs are ugly
>>37620714
>>37623147
I started at 1.25pl8 natty
>>37627545
What do you do for chest? And how long lifting? And height? Tell me moreeee
>>37627569
been lifting since summer of 2013 i think
i'm 5'10"
i just did chest day before the picture but that's definitely my best muscle group. i do something on just about every chest machine before I leave, I don't keep track of shit like I should though.
vertical bench press
independent bench press
cable flys
and upper chest flys for my shoulders too
nothing fancy but I've been lifting casually for 3 years now
>>37627612
You'll look good after cut
>>37627630
thank
now to starve myself
>>37623182
nein my nigga
>>37620394
Could use some criticism/thoughts if you guys don't mind.
>>37623174
http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html
Almost done this program. My legs are my weakest point, aesthetically (they're incredibly strong but look tiny) so I'm thinking of going back to gethin's 12 week program. I've also done stoppani's shortcut to shred before but I'm looking for something really challenging. I have until December to see what I can do with my body without supps (gonna leave to go travel) so I want to set my body well for maintenance
>>37614947
Read in a previous thread that Greyskull was a good routine for strength and some aesthetics and I've been following pic related.
Wouldn't it be any better to have squats at the end instead of it being in the middle of the workout? Especially when you are also doing that same day.
>>37620021
Nice work!
>>37628051
Stuff like this on when to do the particular exercise I feel is up to you. If you feel like after squats, you can still carry on the "plug-ins" without fail, then this should be fine. If you feel that doing the "plug-ins" before squats won't affect your squats, then do that.
But would you rather have your squat affected or your accessories?
Posting routine, all I have is Dumbbells and a bench, r8 and tips on how to improve?
1/3
>>37615877
>normies that think you can roid and look like zyzz without any effort
>>37620191
You are pushing your chest forward, your face looks fucking stupid an you have a big fucking nose. Also wtf is up with that shirt!
So basically your options are
PPL
Push/Pull
Upper/Lower
>>37628351
I guess I would squat before doing accessories so I don't compromise my main lifts. I was mainly concerned of doing rows (pendlay in my case) after squats. Seems like my legs/core would be too fucked to keep a correct form while rowing.
>>37628051
I would do it barbell row first, then bench, then squat. Your lower back will get rest during bench from the barbell row and then be ready to squat.
>>37628573
>>37628587
>>37628605
Friday routine is shit, stick to a proven split program that targets no more than 3 muscle groups in a day. At this rate yu will grow slower than routines that are out there.
>>37629081
Thanks, any good routines you can link me to?
>>37629055
That makes sense. Thanks friend.
on the right track? would like some opinions
>>37629688
Fuck I'm sorry idk why it did that
H-h-how am I doing /fit/?
75kg x 8 bench
100kg x 7 squat
120kg x 6 ded
>>37629688
cute by my standards, hot by normie standards. Keep going anon, you'll make it soon enough
>>37630027
do you faggots not realize progress isnt noticeable until AT LEAST 3 months or so, and that is only if you're actively cutting or bulking?
You just look like you lost your tan, keep lifting and stop being such a faggot
>>37630064
I started lifting in January but didn't take any pictures until April. Thanks for the reality check though.
>>37629688
Get shorter shorts
>>37623283
Let's say I deadlift 225 4x8 on Wednesday. On my strength day I do 240-230. I start from the heaviest set and try and push out at least 6 reps. I take about 5 minutes rest in between sets so I don't tire out. Not much volume for me on strength days so it's easy for me to recover.
>>37624719
Last one is with natty lighting. I cut out some of his exercises and swapped the rep scheme and progression style
>>37629688
Here's a better pic
>>37630132
Not like i walk out of the house with those lmao
>>37630048
th-thanks anon
>>37627518
Keep going brah, always believe you'll make it
I'm planning on switching to Greyskull LP from a beginner routine for those aesthetic gains, since I've heard good things about it.
What would be the best "plug-ins" to maximize aesthetics, preferably focusing on upper body since I'll get plenty of lower body with squats, diddlies, and ice hockey.
>>37615061
how long ar ethese meant to take? they seem like theyd be longer than an hour
>>37615877
GOLEM GET YE GONE
Here's day 0 to 4 months in. Started 145lbs. Now at 171lbs. Did SL for 2.5 months then Coolchidas PPL till now. Hopping on canditos chest strength routine for the next 6 weeks just because it's my weakest point strength and aesthetics wise.
>>37632488
So you've gained like 20 lbs of fat?
>>37632500
his chest shoulders and arms looks way better you insecure virgin
>>37624606
fat fuckin' lenny
>>37632525
That wasn't my point. Being blessed with god like genes, you still can only achieve a max of 2-2.5 lbs of muscle a month on a perfect diet. So, he would have to have gained 20 lbs of fat. Weird having to explain this on /fit/
>>37632568
Idk man. I know that definitely more than half of what I gained was fat but I mean for a skelly dirty bulk I think it's coming along well and not making me look like a fatass at least
This is about 1 year. Started casually going with my wife. Kind of sucked. So I was like, "Might as well eat right because I don't want this to be for nothing. Took it more and more serious as time went on. Got featured in a magazine recently. That was kind of cool. Plateaued lately though :/.
>>37632603
Yeah, you look ten times better. Fat's not a bad thing when your skelly. My point wasn't derogatory. Good job.
>>37628692
>You are pushing your chest forward,
That's called correct posture, moron
>>37632617
Neither is correct posture. I'm not OP just saying. You spine shaped like a "C" either way isn't correct.
19
6ft
185lbs
PRs : 2.5/4/5
Aside from cutting a bit more, which body parts should I focus on for aesthethics?
>>37631593
Longer rests for compounds, shorter for accessories. If you're not waiting for benches or anything you can easily do it under an hour and a half
>>37632684
>6ft
>185lbs
lol you're either lying about your height or your weight.
>>37632795
why do you say that?
>>37632827
Lol youre def not 6 foot.
How tall are you bare feet?
>>37632795
my weight is mainly in my back and quads btw. I do look skinny from the side.
183cm and a bit more, i googled that shit and its 6.003 ft. Iv got no reason to lie
How am I doing lads?
>>37633466
shit outfit and your delts need work
lookin good otherwise tho
>>37615877
GOLEM GET YE GONE
>>37632684
Forearms.
Swap out curls for reverse curls
Swap out chins for pull up
Do some single arm deadlift.
Maybe forearm roller ormreverse wrist curl to hit them wrist extensors.
>>37616152
Psmf
>>37632684
>>37632948
jesus christ, based genetics
mirin t.b.h family
>>37615061
That's an excellent cut you did between the top two pictures.
Any advice regarding nutrition + workout intensity? I'm on week 5 of a cut, just got from like 16+% to 15% body fat and feeling really demotivated from slow progress
![[ROKUGA] GIRLS und PANZER der FILM (BDRip 1920x1080 x264 DTS-HD 5.1ch) (1).mkv_snapshot_00.53.15_[2016.06.11_05.16.39].jpg](https://i.imgur.com/APAdY39.jpg "[ROKUGA] GIRLS und PANZER der FILM (BDRip 1920x1080 x264 DTS-HD 5.1ch) (1).mkv_snapshot_00.53.15_[2016.06.11_05.16.39].jpg")
/a/ denizen here. I don't feel like creating a thread because of how shameful it is, but I want to start to get fit, guys. I'm skinny asian, but my belly is bloated as fuck, I've been working on a retail store for years, sit on my computer after a long day of work, sleep irregularly, then spend my weekends of browsing 4chan all day long. Does jogging/running do the trick? What should I eat? (I know I should stop eating sugary things like ice cream) I also read the wiki, but I want to hear some opinions.
>>37633633
I ate pretty low carb, 60-90 cycled. Walked 5 miles a day. I was shredded but flat as hell. Look at yourself weekly in the mirror or use a tape measure. It's slow but if you don't focus on looking at the mirror, the progress shows faster
>>37632568
wrong.
>>37633678
READ THE STICKY.
Honestly, it's not that hard.
>>37633796
Reading is for fags, etc. Honestly, I'd rather hear some advice than reading a textbook example. I learned a bit from it however and will begin to eat healthy foods from now on like milk, fish, beans, and buy a dumbbell to work my ass off. Do you have something more to add?
>>37634124
WELL THEN READ THE ADVICE IN THE STICK YOU RETARD I HOPE YOU GET A DISEASE YOU FAT LAZY SHIT
>>37620141
>"Heheh, not bad"
>"You've got potential, kid"
>Unironically telling someone they get a pass
Sweet baby jesus I can fucking feel your fedora tipping from here, go back to r9k, robot.
>>37634343
Rude.
>>37634124
The sticky, while wordy as shit, /is/ advice. I won't spoonfeed you, but the sections you should focus on and learn more about are:
- Counting Calories, specifically eating a deficit
- Cardio and how that plays into eating a deficit
- Weight Lifting and how that plays into fat-loss/lean muscle-gain
That should give you plenty to get started with. There are a lot of helpful people here but the sticky answers the most common questions, and it's annoying as hell to see them get asked multiple times a day. If you don't have the patience to spend an hour parsing through some info and doing some research, you're never going to be able to stick to any sort of diet/workout plan.
>>37625225
Update: ate and drank a shitton of carbs, got with a sloot in the club though which might not have happened if I looked flatter and less vascular so it was worth it r..r..right? Will now go no carb for at least a week to make up for it.
>>37620464
is it 2x your bodyweight
>>37632568
if youre totally sedentary this just isnt true. you can literally just use common sense and look at each picture and derive that
>>37635127
cont
if what u said was true consider:
if in first image he is 20% bodyfat, for him to be 171 and gained 20lbs of fat, he is now 30% bodyfat
thats obv bullshit. and thats overestimating the initial bodyfat
>>37632568
You can gain just over 1lb a week if you're a noob and more than that if you hand in your natty card
>>37624859
keked
>>37633678
Hello fellow /a/utist. I also am from /a/ and share the struggle of having severe /a/dhd. I only started recently but I do something along the lines of this.
I follow the bodyweight exercises, but for the running I substitute their routine with C25k, because it's not possible for me to run the distances specified in pic related.
Another thing I do is substitute the swimming for cycling because I don't have gym membership but I do have a bike.
Calorie counting is something I haven't been able to get a hang of yet. I'm pretty slow. The number one rule is have as little carbs as possible. If you want to get full it's better to fill yourself on proteins(meat) and vitamins. Number two rule is don't eat anything that can't be traditionally homemade. Other tips would be
-Drinking lots of water, especially before meals
-eating (more) meals, instead of snacking
-not eating anything < 3 hours before you go to bed
A beginners tip for running would be don't be discouraged if you can't run for a long time. When I started not too long ago I couldn't run two straight minutes without feeling like dying and now I can do 2.3k with less than 3 thirty second breaks.
Ideally you should read the sticky, and you should read the sticky at some point either way but if you're getting bogged down this might be a good place to start.
>>37635202
How do you struggle with calorie counting? Just use myfitnesspal or look at the whatever container your food/drink came in.
>>37632568
This would be true if 100% of lean body mass gains were comprised entirely of muscle.
Thoughts?
[1/2]
Have you guys heard of PHAT and PHUL? How does it look?
https://www.muscleandstrength.com/workouts/phul-workout
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
>>37635228
[2/2]
>>37635236
Powerbuilding stuff buddy, maybe if you're stalling in your lifts and want to get them up but for aesthetics hypertrophy should always be the core focus.
>>37630064
Of course it is.
Maybe you just have bad genetics.
>>37635228
that's jason blahas programme
enjoy it if you want to become blaha
>>37635243
I thought they were hypertrophy routines? Its in the name.
>>37635253
They're hybrid strength and hypertrophy routines
https://www.youtube.com/watch?v=HH9VvayQhnU
https://www.youtube.com/watch?v=Zx75Z1OOnAQ
Is vaping for aesthetics going too far?
https://www.youtube.com/watch?v=UxNyA8_JrDA
Is Premium MyFitnessPal worth it?
How can you dress to accentuate your aesthetic physique in situations where you can't just wear a stringer or take your shirt off?
>>37624038
Did balconybro increase his height while on HGH?
6ft3 95kg
Been back at the gym for 2 weeks. Eating as clean as mother fucker, lost 2 kilos.
Doing bro squats and eating oats (150grams) for breakfast, rice and vegetables (150grams) with fish or chicken (150-200grams) for dinner and lunch with fruit as snacks through out the day.
Will this have me not looking like a fat dad in 5 weeks? before my ex gets back in town.
<3
>>37637236
Goal is to get down to 85 kilos before I start eating more protein in the day.
That silly?
>>37636730
Whays the setting/situation?
>>37637236
Less oats, less rice and replace the fruit with more veg or a multi. What's your cardio routine?
>>37637356
Fair enough, the hang over of being a greedy fat fuck is hard though.
jog for 2k after every work out and been playing indoor sport twice a week.
Pretty obvious I should do a lot more running I guess. Should I cut back from strength and just focus on cardio training for a while?
>>37637404
No keep up the strength training, if you've got the time do an hour or more of walking or jogging a day but if not you can just up the running a bit.
>>37624536
He was still a child in the first photo.
>>37637419
Fair enough.
Thanks for the reply. I'll up the walking and jogging. My job allows me too.
>>37614947
I'm the guy quoted in the pastebin talking about GSLP. I'm worried I've created a monster of people over-analysing their beginner program.
Thus, I think the OP/pastebin should say something like:
>>How do I get started on the path to aesthetics?
>In your first few months of building aesthetics, you have three goals:
>1. Get into the habit of dieting and exercising.
>2. Learn how to lift.
>3. Build a strength base.
>More than anything else, building a good body requires control of diet, and a lot of time in the gym. There are no shortcuts. Thus, the beginner program you choose doesn't matter too much, so long as it helps you do the above.
>Beginner programs are only meant to be run for a few months, in which time you're not going to see drastic changes to your body that aren't diet related. You could even do Starting Strength as a beginner program, and move on to an aesthetics-focused intermediate routine.
>That said, the best routine is one that you'll stick with, and if aesthetics are your goal, it makes sense to begin with a more aesthetic routine that still builds strength. Greyskull LP is recommended as...
Thoughts?
>>37637555
Good but I'd change
>You could even do Starting Strength as a beginner program
to
>You could even do Starting Strength as a beginner program as long as you include the right accessories
Lest we create a legion of pic relateds
>>37637600
OK but I don't think anyone in these threads will be looking for an excuse to do SS.
>>37637639
Good point, maybe just remove it altogether.
I asked this in the last thread but didn't get much in the way of an answer. How big is too big to be considered aesthetic? Is pic related too big or is this pretty much the aesthetic mass limit?
When should I be looking to go from a beginner strength oriented program to an aesthetics oriented program? Currently I'm doing SS with just a few accessories and eating a lot in order to up my lifts. When should I look to switching programs and begin cutting on my path to being a sick cunt?
>>37637700
If you're lifting for girls then that's too lean but as long as you don't look like a human erection you probably wont be too big. If you're lifting for the sake of bodybuilding then there's no such thing as too big or too lean.
>>37637809
Also to add to this, girls I've known tend to say they like stuff like visible collarbones, shoulders etc so stay in proportion. If you're not on gear you'll be fine.
>>37626363
I never really think about it. I only drink occasionally, but when I do I rarely waste my time with beer. I try to stick to clear, hard liquor like vodka or gin. Sometimes fireball, because for some reason that seems to be the meme drink at normie parties. Does liquor affect gains that much?
>>37624038
Hes got a really odd body. I can see muscle but he almost looks like he's melting
>>37637799
A:
Squats: 3x5
Bench: 3x5
Bent over DB Rows 3x5
Dumbell shoulder press: 3x6-10 / Pullups: 3x6-10
Pushdowns 1-2x12-15 / Curls 1-2x12-15
B:
OHP: 3x5
Deadlift: 1x5
Supinated Barbell Row 3x5
Dips 3x6-10 / Chins 3x6-10
Low Pulley Crossover 3x8-12 / Lateral Raises 3x8-12
AxBxAxx
BxAxBxx
Try this senpai, I wrote it for some guy in routine general. Keep your normal progression on the 3 heavy movements and overload the lighter moves by progressing by reps until you hit the top of the range and then increasing weight. Exercise A / Exercise B means you super set them, not alternate. If you're weak then feel free to sub in lat pulldowns for pull ups and supinated lat pulldowns for chins. If your back is tired after deadlifts you need to figure out some kind of chest supported row variation that also works biceps decently. I'd recommend going for supinated cable rows with a straight bar attachment, but the barbell version is far better.
>/aesthetics/ general
>this actually happened
>>37637542
Well are we all ready?
>>37638106
>>37638225
we're all gonna make it brah
>>37638225
WE'RE ALL GONNA MAKE IT BRAH
>>37638225
we're all gonna make it brah
>>37638225
WE'RE ALL GONNA MAKE IT
>>37638225
https://www.youtube.com/watch?v=gU6lSsM_A_4
>>37638069
Thanks I'm going to give this a shot when I head back to uni and have the gym. From all my lurking on /fit/ I was lead to believe that if I wanted aesthetics I needed to do a split or a PPL variant. Is it possible to be /aesthetics/ while doing a fullbody routine?
We're all gonna make it brah
>>37638225
We're all gonna make it brah
>>37615061
I'm at the stage of your first pic, maybe a bit fatter. Any general tips or something you wish you knew back then? Also, since I'm on a cut, will I be able to do all these exercises?
I'm eating 1350 cal per day to drop 1kg per week.
http://forum.bodybuilding.com/showthread.php?t=162444661
thoughts
I overslept this summer and haven't began cutting yet, i put on 25 pounds of pure fat. I need to lose it ASAP while losing little muscle. Will going on a 500-700 calorie diet while pinning HCG really help me keep muscle mass, or is that just snake oil and I should count this summer as a failure?
>>37638710
PSMF with as much LISS and HIIT cardio as you can handle
>>37638225
We're all gonna make it brah!
>>37635202
Theres no way thats the SEAL regimine. I run cross-country and do bodyweight exercises and what that article describes is not super hard. That routine doesn't seem special at all.
>>37636730
Put your shirt on inside out and then when somebody comments then take it off to put it on right and then everyone will see your muscles.
>>37638225
We're all gonna make it brah
>>37638894
Kek
>>37636730
spill something on yourself
>>37638894
Careful with this one. You'll probably only get to do this once per group of people. Maybe twice. Any more than that and they'll think you're a retard who doesn't know how to put a shirt on correctly.
>>37636730
Don't be a poorfag and get tailored/fitted clothes. It's more attractive than being shirtless
