Old one's sunk to the bottom.
> Rate
> Post
> Critique
>>37111268
how long from first pic to last
>>37111268
Lol your face defo doesn't suit that body.
>>37111282
18 months
>>37111283
How so? I've been considering a new hair style. Do you think that would help?
>>37111321
That and grow a beard, then you'll have made it.
>>37111356
Thanks mate. I have shit beard genetics but I'll try growing it out for a week or 2 and see where it gets me. Any hair recommendations? Should I grow it longer? Something like this?
Manlet DYEL
128lbs/57kg
Deadlift 330lbs/150kg
Bench 175lbs/80kg
Squat 215lbs/100kg
OHP 110lbs/50kg
Stalling for ages, no Biceps, no Triceps, no lats.
>>37111430
Don't grow a beard, if you can't grow a proper one.
Hair in your pic related looks fine.
>>37111268
Really great progress for 18 months, props.
Small note, you may have a little bit of a posture issue with your hips being more forward than your shoulders. Unless you're intentionally posing that way/leaning back in order to make your abs look better (not hating), even going back to your pre-gains pic, it seems you have a tendency to be backward leaning. Doesn't make much a difference as far as lifting goes (unless it affects form on compounds), but for posing and general appearance gains watch some youtube videos on proper posture.
CBT's always make me want to cut, shame its pretty much winter here
>>37111451
Ouch at those arms familia, you bench and ohp more than me and even mine don't look that skelly.
>>37111609
I know, I throw in extra volume for em but they hate me still. Progress is not being made lol.
Don't know how to pose
>>37111268
If it's sunk to the bottom just bump it you massive faggot.
>>37111532
Yeah I think it's a mixture of both intentional flexing and poor posture habits.
>>37111430
>>37111527
I couldn't grow a beard but then after a while I just could. I think the main thing was on the days I was lifting heavy I made sure I got the right vitamins (B12) and the way I got this was through almond milk (unsweetened) . And every grow/cut cycle, my beard kept getting better and better. Just don't shave use a razor.
>>37111719
Mirin test gains. I drink a shitload of that Unsweetened Vanilla Almond milk as well, can't beat 30 calories/cup. I seriously wonder how the hell people drink normal milk, even fat-free skim cow milk is triple those calories per serving. I'd so much rather enjoy more food than waste my calories from fucking milk.
>>37111646
Wrist curls man. Get those forearms bigger ASAP.
I like 3x3 too much but the fact that I look 180 and weigh 207 is very unsettling. Side chest with the gym hobo coming up next
>>37112173
Here's the rest of me. Criticize away lol.
>>37111605
Bear mode achieved. Good work anon.
>6'2.5"
>225
Tfw want to lose more fat, but my lifts have gotten noticeably weaker after my four month cut and I want to make it to 1/2/3/4 one day
>JUST
>
6ft 195lbs
>>37111268
>>37111605
mirin
6'0
170
>>37112173
JJ
juicin j?
>>37112631
nice.
stats?
If it would stop fucking raining i could work on my tan.
5'7 170lbs
welp, finally bulked all the way to 80kg (from 70)
i think i gained it too fast, but oh well at least i have a 105x5 bench
when cutting, do you set a goal weight, or a timeframe or what?
>>37112730
Trt doses yes.
6'4, 110kg, my arms wont grow :(
>>37113683
Congratulations man, you've reached the natty limit.
>>37112841
that waist to shoulder ratio tho
>>37112512
>>37112631
mirin. how do you guys stay lean while making gains?
>>37113401
there's a trip who posts here named juicin j, askin if that's you cos you have JJ in your name.
>>37111679
You need to eat! robbing yourself of all them gains man. don't be your own gains goblin.
>>37111303
b-b-b-b-b-b-b-b-bullshit
>>37114150
He's 5'5''
Couple weeks out from a music festival. Feelin hyped
>>37112493
>>37112512
>>37112774
Mirin brahs
>>37114060
Pretty simple. Lean Bulk, aka eat +300 cals above your maintenance TDEE for a bare minimum of 3 months, preferably 6+, then when it comes time to cut you shouldn't have any more than 5-10 lb's to drop.
Morning fitfam. Serratus coming in, I could you could say things are getting pretty serious.
>>37114262
Awesome, will be doing that starting next month
5'11" 150lb
>>37114262
You look good. Are you natty? Skin looks pretty grainy.
No homo
5ft 11 80kg
>>37114960
what do you do for lats
>>37114960
lats too small
>>37114994
Start with 4 sets of a variety of grip chin/pull ups
Always do 3 free weight row varieties(tbar/dumbell/pendlay)for 4 sets of 8-12 then some accessory style exercises like straight bar pull down and cable rows etc
I also deadlift on a different day when I train posterior chain
>>37111268
similar goal body as your end result, though i'm bulking for now. What did you do? Program?
>>37111451
You only weight 57kg? wtf is your height? 165cm?
>>37113683
fuark, imagining you on a cut
>>37115084
Yep, you're dead on.
>>37111501
I just went to the bathroom and took a picture at the same angle. Conclusion: That angle is cheating. Take a picture up front instead.
>>37114150
>>37114161
5'9" and completely natty. I'm not even that big senpai.
>>37115139
Probably gonna cut soon, sick of eating non-stop, loving the strength gains though
>>37114960
post back, no hetero
>>37114960
Dude your lats are laughably big. Keep proper proportions, because you overdid it.
>>37115625
I swear my lats aren't even that big tho i know my legs are lagging behind but I've been working on them alot recently they're getting much bigger and stronger
>>37111605
what are you running brah?
>>37114960
holy shit your lats fit a door? also work on your traps, it will help you
>>37115814
Haha just about and thanks man I'm mainly posting on here for people to tell me what I need to work on so appreciate it
Gonna start hitting traps again instead of leaving it for deadlifts
>>37114168
>lifting for the approval of a bunch of brainless degenerates
>>37115814
a lat spread is literally the worst pose to see his traps, though.
>>37115739
You have the FRAME desu.
163lbs/74kg
Deadlift 308lbs/140kg
Bench 210lbs/95kg
Squat 330lbs/150kg
OHP 132lbs/60kg
>>37111532
I know, I do the same pose OP is doing.
>>37115950
Cheers man!
>>37114960
Can you fly?
>>37116061
Start cutting mate. Obviously you've put in work. Show it off this summer.
>>37115851
t. no fun ninny
>>37116220
I can glide short distances
>>37116061
>Squat higher than DL
Wew
>>37115531
I'm not trying to hurt you my friend, but unless you live in an area with taller doors you're not 5'9". I'm 5'10" amd my eye height is about halfway between the squares on standard sized doors. In your pic, your eyes don't even make it past the second square. You look closer to 5'6". Sorry for your loss.
>>37115739
>puts pants back on for back pic
disappointed
>>37111268
Shit Abs, I don't isolate them, my bf should be around 13 or so, so I don't know if I just store fat on my tummy or something.
Any tips for abs, and please no planks, abs roller or some other meme shit, I want some lift pls.
>>37116690
You're not going to get abs with squats and deadlifts, /fit/ lied to you.
>>37114916
Natty indeed. Pic cropped fresh this morning on that shitty laptop webcam. Here's slightly better from previous cbt.
>>37115739
CobraHQ called. They want their soldier back. That rear lat spread looks sick, can clearly see the eyes, props man.
>>37116690
>sleeping in a childs bed
confirmed manlet lmao
>>37117098
Thanks bro only just started my cut recently my back doesn't carry too much fat which is nice
>>37116690
you look like ocb don't you ?
Currently cutting
>>37117276
Nice traps
>>37116690
Two things: #1. As previous anon mentioned, your pose/frame does resemble OCB's, minus several years lifting.
#2. Your abs aren't shit, they aren't even really visible, it's that your BF is too high. There's literally no lift to improve their visibility, period. I haven't done ab isolation or compounds in over a year, yet see >>37114262 and attached pic. Reason: I'm at 8-10%BF.
Hope none of that came off harsh, it's just the facts, no broscience bullshit.
The guys at the gym call me beast boy
>>37116690
Tryhard much?
>>37117556
they want your twink bp
>>37116474
5'9" and 162 pounds. I have nothing to lie about. I'm still a manlet. I know this.
>>37115068
Honestly I didn't really do any specific program. I just time myself for an hour in the weight room every day. No excuses, no bullshit. Just get a workout done every day and you'll see results in the long run. At least that's how I see it.
I spent extra time on my shoulders and chest in comparison to everything else though. Frame is key, and building a good top frame should be number one if you're looking for aesthetic progress.
In terms of cutting, I did lots of rowing. I will advocate for the rowing machine for the rest of my life. It's a godsend. You'll burn 700+ calories in an hour long workout, while simultaneously working your back and leg muscles.
>>37118222
>cutting while twink
>archive/costanza.jpg
>>37118428
I mean you're gonna gain some fat while gaining muscle. I obviously started off as definition skinnyfat. Then I cut my way to Aushwitz mode. Then I slowly bulked my way back up over the year in a half to get to my final pic.
I'm not the biggest or strongest person here, but I'm pretty happy with where I'm at. I'll probably just maintain from here till the end of the summer. Don't see any need to gain any extra weight now.
>6'1"
>188 lbs
>skinny fat as fuck from all the beer i drink
>never had an actual routine or diet
Just fuck my shit up.
>>37118531
Excellent potential. Jump in.
tried starving myself for a good week, I really think im cutting. 5'7 170 pounds. Any diets you recommend
>>37118610
eating below your tdee
>>37118531
cute underwear, do SS+accessories
>>37116757
This.
>>37116997
What the fuck are you talking about nigger squat and DL both force you to use your erector spinae to straighten your back, it's the opposite of the motion that trains abs, the only lift that trains rectus abdominis is OHP and even then if your abs are too weak you'll just hurt your back trying to use them like you would if you were doing a sit-up with too much weight or an ab rollout without using your hamstrings if you're a weakfag.
>>37118610
Assuming you're lifting 4 or 5 times a week your diet at this point should be very simple: Total calories should be -500 below your tdee, which at your height and weight is probably 2300'ish. So aim for 1800, preferably even less. Make sure you're getting about 100-120g protein per day, carbs and fats are up to you so long as you keep your total caloric intake below that 1800 mark.
>>37117483
Mirin
>>37111268
>>37111303
>>37118182
If you really did this in 18 months, I HAVE to know your routine.
bodyfat estimate?
snapped my back up recently cant walk really fora while
>>37118775
lol routine doesn't mean shit.
it's more about diet/genetics/where they hopped on gear.
routines are overrated.
just lift hard with progressive overload
6'3" 193
Posted recently but was too late
135/205/265/385
>>37118691
>>37118631
Thanks
>>37118775
Honestly pretty much this >>37118991
I don't follow any specific routine. Consistency and diet are the best routines you can have. I spend 1 hour lifting and 10 minutes on the rowing machine every day. No exceptions. No excuses. Just knock hard workouts down every day and you will see results in the long run.
And I do think I lucked out with easy muscle genetics. I obviously started out as definition skinnyfat (165 pounds), but cut my way down to 150. I then slowly bulked my way back up to my starting weight, this time with muscle instead of fat. I honestly found it pretty easy. Just eat right and lift hard.
If you're interested in diet here's an example of my daily intake. Once again, consistency is key. I have meals at specific times every day, and never eat in between meals. I also carry a water bottle around with me daily, and never drink calories (aside from alcohol).
Breakfast
> 1 Bowl of granola with 1% milk (650 calories)
> 1 Apple (100 calories)
Lunch
> 2 Turkey patties with BBQ sauce and no buns (380 calories)
> 1 Cup of broccoli (30 calories)
> 1 Banana with peanut butter (100 calories)
Dinner
> 2 baked chicken breasts (500 calories)
> 1 Protein Shake with 1% milk (substitute with water if cutting, 700 calories)
> 1 Cup of raspberries (70)
Daily calorie intake = 2530.
>>37118991
Truth. Routines are nothing but the flour/eggs/milk in the cake. The people with advanced physiques that you see, 99% of the time are reflective of learning what's best for them based on multiple personal preferences or criteria. I haven't done a single compound movement after my first year of lifting, which according to /fit/ memes is the penultimate sin, yet I've achieved what many people aim for. Some people love pushing strength limits so their routine would definitely include those traditional "staple" lifts and achieve the exact same gains. Some people have injuries that require they make alternate choices. There's a million ways to skin this cat. It's all up to you to experiment and have a clear understanding of what's required to meet the goals you have in mind.
Got pneumonia in feb through march and have been having trouble getting back on track.
>>37119456
>never drink calories (aside from alchohol)
Are you me? Hah, I'm the exact same way. I love food too much, so I save literally every calorie every day for something I can chew on. Honestly I dont even drink straight liquor any more, just get high instead. 0 zero calories, better buzz, no hangover, and 1,000 times better for your fitness ambitions than any form of alcohol.
6'0
173
Tbh I'm at way beyond the goal body I had when I first started but I want more now :(
>>37119564
wow, nice work man. keep it up.
>>37119647
Just from the picture, your chest, forearms and legs could use some more work. You look great though, mirin.
time liftin/stats/routine?
>>37119564
Respectable progress. Keep it up my dude.
Old.
>>37119569
Haha I think I might be you. I honestly stopped drinking alcohol more than once every few weeks and just get high instead. When I do drink it's just straight shots.
>>37119705
Current, about 2 months later. Should I keep cutting or start a clean bulk? I feel like if I keep cutting it will end badly bc I have not much muscle.
>>37111268
183 lbs
5'10"/179 cm
Be gentle breh
>>37119564
pretty soon you're going to start feeling fatter than when you started, and the gains will get slower
remember to push through it
>>37119730
Bulk that shit boi but hit the weights hard af... Ur gonna make it
>>37119763
>>37119730
Not trying to insult either of you, as this is a general question. But how come you're both relatively low body fat but don't have any visible abs.
>>37119647
Doesn't seem any lower body fat then you, but his abs are a washboard.
Are there more to abs then diet? Have I been lied to?
>>37119813
Not insulted at all boi, still on the long cut and have just reached the point where my abs are just "starting" to show.... I also havent put any time into cardio so my weight loss has been very gradual...
>>37119861
Well then you store your body fat pretty well. Try hanging leg raises. They've done wonders for my core.
>>37112512
Goal body desu senpai
>>37119877
Ive been doing those along with 5x5 of dragon flags, gymnast v-sits and ive been working up to holding a front lever... My prob is pretty much just manning up and hitting cardio...
>>37114960
You look like if I maxed out the proportions on a character in character creator in WWE 2k16
>>37119908
Fucking kek
>>37119908
Ayy
>>37119813
>Doesn't seem any lower body fat then you, but his abs are a washboard.
His bf is a lot lower and he has better genetics.
>>37119813
>have I been lied to about abs
no. diet/BF% alone are what determine ab visibility. core strength is another separate game..
>>37119813
Your sense of BF is way off. The guy with abs you're comparing them to is probably 8-11%.. Those two are 15%+ on a good day. Not to mention purple circle dong man has substantially more muscle mass, i'd estimate 1-2 years lifting.
>>37119569
When I'm cutting I don't drink my calories. Now that I'm bulking I literally drink a gallon of skim milk a day. No fucking way I'm force feeding myself 3500 kcal.
>>37120225
I'll never know those feels...at 5'9 even I'm bulking I only max out at 2800 calories. Even with 2 moe years presuming i reach my natty limit of ~170lbs, that's put my TDEE at 2700, meaning I could only bulk at 3,000 calories without gaining too much fat. Manlet life. And I can easily eat 1,500 calories per meal, love fast food and home cooking alike.
i dont wanna go on a cut and lose gains bros
>inb4 clean mirror
6'0, 168 lbs. I'm starting to think there's no hope for my arms.
>>37121101
>>37119763
>>37118979
>>37112774
>>37112512
Mirin
>>37119536
something about your body seems really off to me everytime I see it
I think youre delts are a little slim and that your chest isnt full, I dont know if this is anything you can change on your part but maybe you do lack in certain compund gains, mirin the abs and vascularity big time though
>>37122092
It think it's his biceps and forearms lagging
>>37116757
I know, but I really hate isolation especially abs, its just fucking boring
>>37117100
6' or 183cm here, it is a childs bed though ;_;
>>37117244
the first time I saw his photos he was my goal body, I dont know if my insertions resemble his but I sure do hope they do, I know he was on gear and dnp but I will see how far natty lifting can get me, its only be 5 months at this point
>>37117483
I know I aint got shit on Ohcebee, and I know its tryharding to fake his poses but he is just god like to me, not gonna lie.
thanks for the input, I will try to cut more when I put on a little more mass(its fucking hard, Ive been lifting for 5 months now, starting from skelly ripped and gained about 10 kg in the first 3 by just stuffing myself with mainly milk and PB, but I just cant stomach pb any longer)
no offence taken, thank you again
>>37117743
:* i luv u
>>37122139
possible
>>37115739
Nigga, find a better barber. Actually, it looks like you cut that shit yourself. That line looks terrible.
>>37122228
It was never a line it's a 4 weeks grown out fade
>>37119908
Cheers that's exactly what I was going for
5'10
160lbs
Bulking on Pizza and ben & jerrys
Ready fir Beach Season
>>37117556
Post without shirt.
>>37115769
Im natty
>>37115024
Kek
Critique?
>haven't been to /fit/ in 2+ years
>everyone's actually progressing and making gains
keep doing you :~)
>>37115739
>>37114960
Same guy, am I chadmode?
182 cm, 77kg
bulkan through summer
warm weather kills my appetite
>>37123680
Yep, you made it brah
>>37123680
Your neck...
>>37123702
Mirin fridgemode. But you look heavier than 77kg, you taller than me yet im leaner and weigh almost 10kg more than you do.
>>37123924
yeah the photo is making me look a bit fridgemode
dw m8 i'm pretty sure that you're bigger than me
this is a CBT thread where we all post flattering pics
on symmetricstrength i'm only proficient mode on vertical pulls heh
>>37123894
What about it ? I'm confused
>>37124511
Looks really long.
Almost 1 year lifting. 5'11 150lbs
natty white zyzz mate
>>37124580
wew lad. You look like you haven't lifted in your life.
>>37120782
no homo, you are one of my favorite people to see in a cbt
>>37112512
Any tips on how to win the genetic lottery?
5'10
185lb 19yr
>>37125754
cringe
>>37125754
You wish you looked like Zyzz. I'd honestly delete that picture now. It would be embarrassing if anyone recognized you.
6'3, 212, 21 yrs old, 5 yrs serious lifting
If any of you are in the South of England, check this out pls
>>37126038
>>37126116
mirin traps, do you have a picture of your back?
>>37127855
sorry about that eveything
i was thinking that i havent made much gains but i saw this on facebook the other day and i feel pretty good now.
didnt start training seriously until 2013, that was when i started going to the gym at my high school.
>>37123546
you should cut a little bit and then do a clean bulk or do it in the opposite order if you dont give a fuck
>>37125969
Thanks breh ;-;
>>37111268
Lifted for 2mos, took a month off for finals (computer science consumes your life). Started getting back into it this week. How am I doing?
>>37128723
>taking a month off for finals
you seriously can't go to the gym for an hour a couple of days per week during finals? I'd go insane
>>37128755
I probably could have and I did squeeze a few in during that month but I was always anxious/sleep deprived/shitty diet so I didn't feel like it was worth it.
6'1" 158 lbs
what do I need to work on most brehs?
>>37126841
I've been lifting for 3.5 years and im fed up of nogains compared to the start for the last 1.5 years
how do you deal with it
5'10 171 pounds
Bench - 205
Ohp - 140
Screwed my back up squatting, so I've had to break from squats and deads for about 3 months now. Currently cutting, but I've been thinking about saying fuck it and just hitting another bulk until 190 pounds then cutting back down, any advice?
>>37129509
delts, forearms, abs
>>37129518
Shave your fucking chest
>>37129509
Eating and general size
>>37129534
I would, but then I'd have to shave my back. While its not nearly as bad, I have no means to do so
>>37129509
gain some fucking weight anon jesus you're light
>>37129534
why the fuck should he you retard
>>37129543
>>37129716
I want to keep cutting for better abs but I think I fell for the don't do ab accessories meme
>>37129890
gahahahahah jesus christ dude
you're never going to have abs like you want. it's genetic, that's how your core is going to look for the most part, with small changes
but here's the good news
it literally does not matter
now please eat
>>37112841
>Built like a fuckin' yield sign, mirin
routine?
>>37114960
Pterodactyl mode achieved, gg.
6ft1, 197lbs
Been cutting for 8 days, already dropped 6lbs probably mostly water.
Have a feeling this cut is gonna be the one where I end up absolutely shredded
>>37130807
Why is there a vagina on your belly
![WP_20160511_002[1].jpg](https://i.imgur.com/Tmzv1vX.jpg "WP_20160511_002[1].jpg")
Started lifting 2 weeks ago, was planning on mantaining calories and lifting for a couple of months first before cutting or bulking. Should i start with a cut or is my bf% okay as it is for now
>>37114168
shits gonna be cash man
>>37130866
was gonna die when I was a baby so doctors had to cut me open.
Where my abs protrude that one is actually sunk in but still hard, fucks up my physique a bit but oh well atleast i"m alive, my shitty chest genetics upset me more
>>37130891
mirin arms, what do you do for triceps mate?
>>37130807
>>37130891
>>37130866
For what it's worth dude I don't see anything on your belly, and you look great.
>>37130891
I see.
Your chest isnt too bad senpai. And your delts / face seem p decent. Are you natty btw?
>>37130901
Not sure if that was meant to be for me or not cos you can't see much triceps there, but if so thanks!
On my strength push day (heavy bench and OHP) I do heavy dips 4x6 focused on triceps, with a 2 second squeeze on the triceps each rep, then 3x10 cable bar press thing
On my hypertrophy push day, I do heavy close grip bench 4x8 and then cable rope push 3x12!
>>37130915
Thanks, everyones over critial of themselves!
Yeah natty, but have been lifting 4 years with proper training and counting macros for 3 of them.
Gains have sloooooowed in the last year or 2 though so dunno for how long ill be natty!
>>37130914
Thanks brother!
>>37130926
thanks bruh.
yeah you can tell you have really nice triceps from the front, they make your arms thick as hell
5'8 158 lbs, been lifting 10 months
R8?
1repmaxes:
bench : ~110kg
deadlift : 190-200kg
squat : idk its pathetic no clue if i could squat over 110kg
overhead press : ~70kg
>>37127855
My condolences
>>37130890
>dat chest gap
I'm so sorry
>>37121668
what are your lifts? joocy brah
Still trying to profress out of Auschwitz mode. Goal is 180, then a cut, then lean bulk back to 180-190.
>>37132476
Why didn't you post in the thread shooing away the gains goblins?
They've already made off with your nipples, be sure to shoo them off next time or you might lose something valuable.
Been lazy and eating like shit. Life suh hard to live
>>37132516
Good advice, man. You're right. I'll keep my guard up for next time.
>>37118531
Hey bud I'm in the exact same boat (though 10lb lighter). I just started ICF 5X5 and threw in some accessories and can already tell I'ma make it. You will too bud.
>>37117276
what kind ofpants are those? those look nice a cool
>>37130890
Mirin man, I can't wait
