Progress
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Progress thread, Could really use one, feeling like shit.
I'm 6"00, 25 yo.
The whole thing from 1st pic to last one took around 3 years, had to take a year long break from lifting because of torn ankle ligament (doubt i'll ever be able to squat again, lost nearly all flexibility on that ankle) and med school so you could say around 2 years of cutting. Started with bullshit gym machines & lots of cardio then read /fit/ and started SL 5X5.
Highest lifts before I fked my ankle up were :
90 kg Squat and going up
120 kg DL and going up
37.5 kg OHP stalled (for a month even after unload)
60 kg Bench stalled ( same )
When I watch progress threads I see people getting really big even tho they are still cutting, how the heck can they do that ? I work my ass off and I'm sore after every working, muscles hurting a little. I take a protein shaker designed for cutting once a day for dinner + veggies. I guess I should be happy of just losing fat but fuck, its been a while and I'm still not done losing fat and look DYEL, feels bad.
Sick progress op
Left - 110 lbs/ 55 bench/ couldnt ohp/ 65 squat
right- 135 lbs/ 135 bench/ 85 ohp/ 175 squat
>>37000045
Yeah damn I forget some people struggle with the opposite situation. Thats some good progress mate keep going
>>36999686
Gotta work harder.
>>36999686
have you been wasting 3 years on an SS routine, please tell me you have so we can all laugh at you for falling for the meme
>>36999686
Keep it up senpai.
Starting lifting this week with a gym bro hopefully. Just eating around 1300-1600 kcal a day and carido 3 times a week.
>>37000358
Routine?
>>37000358
doing good!
>>36999686
Don't feel bad OP, I could never squat in the first place thanks to corrective surgery for club feet at birth taking 75% of my ankle ROM away. Hack squats at least keep your legs from looking emaciated
>>36999686
>When I watch progress threads I see people getting really big even tho they are still cutting, how the heck can they do that ?
the amount you lift has almost nothing to do with your physique. there are TONS of fats/twigs that can lift big numbers once yet look like complete shit.
neuro strength =!= nice physique or health
you straight up need more volume across the board, like 2-4x what you're currently doing. bigger sets are probably only possible if you drop the weight.
you also need a better diet.
>>36999686
"Bullshit machines and cardio"
Well, if you kept on going with cardio you wouldn't feel shit anymore.
>>37000358
Keep at it mang, doin great
Your beginning photo reminds me of where I was halfway to my goal. That was a few years ago.
good job kouhais, keep it up
Not me but this pictures gives me tons of motivation
Also sick facial gains
Hey guys 5'11"
160lbs
This progress is over 1 year and 4 months.
face progress....
started @ 245 in nov, currently am 188
have alot to go but im on my way.
>>37001782
Great job bro, you're own your way to making it :)
>>37001782
im trying to lose face fat I have a double chin and im at 200 pounds, mind telling me at what weight did you see the double chin start to go away? I started at 245 and hit the gym and in a few months hit 200
>>37001819
How tall are you? Im 5'11'' but i seemed to notice a decent amount coming off my face from 195-200.
youre gonna make it breh, dont lose hope.
>>37001819
Lose weight..
>>37001850
I am about 5'11, yeah i've been at a wall because of some things happening in my life but I am over them now and ready for the final push forward
>>37001855
Yeah I know, I am working on that :p
5'9
110-145
About 8 months
Press-90
Bench-135
Squat-140
Deadlift-275
>>37001901
Whoops
>>37001819
Honestly, it's not really going to disappear until around 180. That's when your results will start to show the best.
>>37001911
mirin
>>37001769
Is it worth cutting to 150-155ish, what do you guys think?
Started on November 22nd 2015 at 300 pounds, now at around 250
>>36999686
OP, why are you wearing diapers in some of those pics? Otherwise, good progress, man-baby.
6ft
235-205ish
Wanna get down to 190
>>37002431
>forgets pic
>>37001911
10/10 would go for
I went from 180 to 152 in 4 months, just stepped on a scale that does body fat 21%BF
Jeeze I'd have to lose another 18-20lbs to be lean and actually start to build a physique I want
>>37002009
Holy shit man, were twins. I started November 21st at 316lbs. Weighed myself this morning at 249lbs.
>>37002465
Those scales are horribly inaccurate in my experience. I have one myself, but it always reports 2-3% higher than what more conventional methods report my %BF as (skinfold calipers, etc).
>>37002481
I figured it was a little high, I'd say I'm a solid 18%bf, still gonna need to be 135-140lbs I'm so tired of cutting and not building muscle. Yes I'm 5'6" manlet
>>37002500
I feel you, m8. I'm in the exact same boat.
>>36999686
I also started from 120kg and cut down to 81kg. Am 6'1 (186cm). Our bodies and progress are strikingly similar.
I got from first pic to last in about 7 months, tho. But my lifts are nowhere near as high as yours.
50kg squat
35kg OHP
40kg bench
Can't do DLs ATM because of hamstring inflexibility. I can barely reach down to my knees with my back held straight.
All my lifts are still going up on the regular, tho, which I'm happy about.
>>37001739
Congrats.
You look great.
I bet you feel a lot better as well.
Were you on blood pressure meds a few years ago?
>>37002438
>Progress is so impressive posts it in two threads
I rate
>>36999686
>Progress
white shorts edition
>>37000492
In total I probably did around 5 months real SL routine always including 30" of cardio at the end of the workout. Sadly I had to take long breaks from lifting and lost all progress.
>>37000912
I can hardly do squats with proper form and when looking at my body, legs are way too big for now anyway so I'm not squating much those days.
>>37001366
Diet is really proper only for the last few months, hence the big loss of weight on the last pics.
> you straight up need more volume across the board, like 2-4x what you're currently doing. bigger sets are probably only possible if you drop the weight.
I might try but i'm not sure if its not broscience..
>>37001739
Well fken done man
>>37004675
PLEASE JUST DIE
L
E
A
S
E
J
U
S
T
D
I
E
>>37001782
You have that "please punch me in the face"-look
>>37001955
Yes do a little bit more senpie
do skinny people get facial gains once they put on a bunch of muscle?
174 cm
77.3 kg
5'10" fatty here, went from 315 to 275 so far.
At what weight do the man breasts start to go away?
Finally off maintenance; will be bulking for next 14 weeks.
Height: 5'9" (178cm)
>>37006194
Like the face fat etc, it all goes away smoothly and slowly along with the rest.
>>37006221
Impressive man
Why are you wearing diapers in most of these
>>37000045
noice
>>37006221
178 cm is 5'10"
>>37006282
nobodys wearing diapers
>>37006221
what in the fuck is going on with your skin
>>36999686
>The whole thing from 1st pic to last one took around 3 years,
Looks about 3-5 months progress tops, not going to lie. That weight loss is achievable with far less than year.
>Started with bullshit gym machines & lots of cardio
Which is the reason you made such shit progress. Cardio will promote muscle loss on a cut and machines are shit for strength training = bye bye muscles.
>When I watch progress threads I see people getting really big even tho they are still cutting
They aren't. Cutting if done properly will create that illusion - either that or steroids.
>I work my ass off and I'm sore after every working, muscles hurting a little.
You are overworking your muscles on a calorie deficit. Keep the volume low, training days between 3-4 per week, make sure you are strength training, and make sure your diet is consistent and high in protein. If you are spending longer than 45 minutes lifting on a cut in the 8+ rep range you are doing it wrong. The only way your body will maintain muscle and strength is with strength training. Ripping your muscle fibers to hell by lifting with high volume when you are not feeding your body the nutrients for them to grow will make you weaker, smaller and will cause muscle cannibalism.
So to summerize. Stop with the cardio, stay in calorie deficit of 300-500, hit protein requirements, strength train with low volume, lift 3 (maximum 4) days a week, get sleep
Try intermittent fasting if fat loss stalls. If still stalling, try lower calories further (or calculate them properly) If you are losing strength on your lifts you are losing too much muscle (Make sure your 1 rep max stays the same or even increases)
If you don't train like this you basically go from say 250lbs at 30% BF to 170lbs at 25% BF which is just as bad. What you want to do is go from 250lbs at 30% BF to 170lbs at 13-15% BF. This will only happen if you are retaining enough muscle, which means your lifts have to stay consistent and around the same
>>37006397
>Looks about 3-5 months progress tops
thatd be like 1 lb of fat loss per day dude, not exactly feasible
>stay in calorie deficit of 300-500
a caloric deficit of 300 is 2.5 lbs of fat per month, which means the progress he made would take 33.2 months, or just under 3 years
>>37006330
It's the price one pays for being a fat fat fat fatty fat fuck for most of their life.
>>37006312
People get annoyed if I put 5'9.5" so I round down to minimize shitposting.
>>37006397
also the 3 days need to be full body workouts. Stick to compounds
Bench
OHP
Pull Ups
Squats
Deadlifts
No bullshit like bicep curls or anything to do with machines. Keep volume maximum at 15 sets. You don't have to hit all compounds every session but try to squeeze in what you can. Limit exercise time to 45 minutes. You are wasting your time doing accessory movements on a calorie deficit. Do the accessory shit and large volume on calorie surplus or your muscles wont be able to repair properly due to lack of nutrients - which will make you lose strength and go form 250lbs at 30% BF to 170lbs at 25% BF.
I cant stress the low volume strength training enough on a calorie deficit. You will 100% without a doubt know if you are losing muscle if you are unable to keep your lift numbers up, it makes muscle loss tracking easy as fuck to do.
>>37006422
>>37006397
to clarify:
im not saying OP did great, he clearly didnt, but youre an idiot
>>37006425
its over 5'10" though
>>37006430
Welp. This is what I get for measuring my height in imperial/metric at different times.
>>37006422
>265lbs at what looks like 30-35% BF to 180lbs at what looks like 23-25% BF
>3 years
That's some funny shit. It takes a hell of a lot less time then that. I would say it is achievable in 3-5 months with heavy dieting (probably would have to calorie deficit more then 500) but it is very easily achievable.
There are studies of guys on 800 calorie diets just strength training a couple days a week retaining muscle and losing fat. OP lost fat but ended up with nearly the same BF% as before. Only way that happens is with rapid muscle loss.
He would have had better results even in 1 year if he strength trained throughout, kept his lifting numbers up and kept the volume low.
>>37006452
read what i wrote instead of strawmanning
>>37006457
You're the one straw manning by saying I said he could achieve those results with only a 500 calorie deficit in 3-5 months. I said it would have been possible for him to achieve those results (even better results) in 3-5 months, which is true, I said he'd have to be in only a 500 calorie deficit.
If he were to have ate 1300 calories a day, hit his protein requirements, strength trained 3 days a week, kept to compound movements, trained with low volume he would have achieved better results in 3-5 months then he did in those 3 years.
There is no excuse to go from 250lbs at 35% BF to 180lbs at 25% if you are training correctly.
>https://www.unm.edu/~lkravitz/Article%20folder/researchreview.html
>>37006512
>You're the one straw manning by saying I said he could X
>I said it would have been possible for him to X
see the problem here?
>he would have achieved better results in 3-5 months
"better" is arbitrary, he would not have lost the same amount of weight, he would probably have gained more muscle though
i dont even see what youre trying to do here, he said he couldnt train because he was injured and you keep insisting that hes an idiot for not training during that same time
your link contains a bunch of studies on postmenopausal women, im assuming you mean to reference the one about the 800 kcal liquid diet+resistance training but i fail to see the point seeing as thats exactly what op is doing right now
>>37004675
cycle?
>>37000358
>>37000644
Basically this, if I'm doing my full routine...
Routine ABabABx
PUSH
Flat Barbell Bench Press with warmup
Incline Barbell Bench Press
Standing Overhead Press
Barbell Squat
Incline Dumbbell Bench Press
Arnold Dumbbell Press
Triceps Pushdown
Cable Rope Overhead Triceps Extension
Dips
PULL
Barbell Deadlift with warmup
Barbell Shrug
Stiff-Legged Barbell Deadlift
Barbell Row
Seated Cable Row
Lat Pulldown
EZ-Bar Curl
Hammer Curl
Chin-Ups
Lowercase "ab" are lighter days.
Barbell Squat is occasionally done on a separate day with cardio.
Dips are done only when I have the equipment.
Stiff-Legged Barbell Deadlift and Chin-Ups are usually only done on lighter days.
OP, you can't whine about others progressing better than you until you do it properly. A protein shake and veggies for dinner is half-assing your diet, plain and simple. if you want to make good progress while cutting, make yourself a diet plan with a good macro split and eat it every single day.
it may not be the nicest way but its the best way. i find it easier too, it means you aren't getting your phone out every 5 minutes trying to tot up your protein and calorie intake for the day, which is bound to be inaccurate anyway.
>>37006397
Took 3 years of real life time, 2 of those lifting, 1 of those doing SL 5*5 and really having a bit of a clue.
As of today I have restarted doing StrongLifts after that fkken ankle injury & studies induced break and i'm slowly grinding my way to my old lifts stats.
Before I started cutting I think I was basically a skeleton under all that fat as I did literally NOTHING for years.
Good job lads, bout to go for a 295lb bench, lost 60lbs over the last year, 25 of which was in the past two months, wish me luck. Godspeed!
>>37001955
You don't cut until youve bulked. You should just go for gains and try to not gain too much
Not trying to be mean but forbover a year of lifting that's not great. Revamp your diet and routine and maybe get your testosterone checked.
>>37006146
post cycle
>>37006087
This desu,
>>37006849
Natty.
>>37000525
Japp no progress at all
