CBT.
I've been working on my poses/vacuums and cutting down. Down from 180 at the beginning of March to 166 right now. I'm estimating my bf % is high single digits. Please critique/criticize.
Holocaust alert
>>37297386
i didn't know they had a weight room in Auschwitz
>>37297386
Holy shit good vacuum. I really need to work on mine.
This is from earlier today, posted in the other thread but no replies.
>>37297386
mirin the vac!
Thank you. I'm happy that someone knows about vacuums instead of jumping right into emaciated Jew jokes lol. Fun fact though - I am a quarter Jewish Italian.
>>37297443
I just kicked mine into high gear. I work at a group home so it is easy to just step into the bathroom and do a quick set of 10 or so before each meal. Everything I've read says to do from a lying position first, then seated, and finally standing. But I just went balls deep into the standing ones right away.
Btw solid physique man. You cutting down for the summer?
>>37297386
I really hate vacuum looks desu familia
>>37297443
Mirin military face look
>>37297542
Yeah Ive only done the standing ones, but I used to do them when I was a 130lb skelly. Before each meal you say? Ill have to up my volume haha
Just ended my cut and going to maintain for a few weeks then order some yohimbine hcl and lean out again.
>>37297386
Arms look great,also very nice vacuum!
>>37297386
you look like a starving child.
>>37297443
Please tell me that's a Rams head tattoo. Post side shot and hail Satan!
>>37298108
take off that towel, chad
>>37298456
lol ill pass but if you want to imagine im cool by all means go ahead
162lbs
6'
1RMs
Bench: 195
OHP:135x3
Squat: 245 (injury)
DL:295 (injury)
I just want to do legs again
>>37298108
good lord you look exactly how i wish i looked.
>>37300128
His hair looks like a video game character's from the early 2000s.
>>37297443
YOUR HEAD IS ON FIRE HOLY FUCK
>>37298108
Sam Winchester?
>>37300412
>Sam Winchester?
inb4 low-t story
3 weeks out till Mid Florida Classic
Was a little flat today. Going to up the up the carbs soon.
>>37298108
If you gave your hair that early 90's fringe, you'd look a lot like Leon Kennedy.
>>37300061
>1RMs
>OHP:135x3
That ain't a 1 rep
>>37300430
I posted my results for you guys how many times now? I dont mention it anymore you guys are the one that keep bringing it up. I could go and copy all the others through out the years but whats the point if you dont beleive me? http://imgur.com/a/eEGBc
>>37300304
not sure if compliment or not.. ive actually been doing the middle part thing more often now cuz lupus spread and have lost some hair in random spots, so im trying to hide it lol
>>37300128
thank you. Im sure you can be better than I am dude. Good luck
>>37297386
poastan
>186cm
>80kgs
>18 y/o
>cutting
182cm/77kg.. I come from ~55kg
Now cutting to get sixpack to show
>>37297608
Missing chest.exe, when you ate so much chicken brest you get one yourself. Stop working out you freak of nature
>>37297608
>those forearms
>that chest
You fucked up your whole physique by not training your weak points ffs.
>>37300483
jesus fuck ill say it nicely:
IF YOU HAVE A GOOD PHYSIQUE THAN GIVE US SOME FUCKING STATS.
HEIGHT
WEIGHT
YEARS LIFTING
AND ALSO NATTY STATUS
>>37301255
IhateNiggersAndEverythingThatIsntWhite/10
>on vacation
>still manage to go to hotel gym and eat less to maintain my cut
Its like going to a new place renewed my detirmination
Do I have the
>frame
I could deffo be more shredded but I like eating and need that 405 squat unoe
>>37305144
>Roiding for this
1.96m
84kg
Whats my potential?
>>37305144
>>37297386
5'7"
165 lbs
Goal body is Cavill, though he's way taller than I am
>>37305820
dat gyno.
Im sorry m8.
>>37305933
>>37305956
Okay that was just a bad angle, doesnt look that bad.
Nice body bro, near goal.
>>37305985
Hope you have a source for roids then
>>37306044
Darknet.
86-7kg to 80kg. I was already 80kg by week 5 of the cut so I think I actually gained some muscle.
>>37305956
>>37305956
What roids and where do I gets??
>>37306187
Reddit.com/r/sst or local connection
Not senpai but if you really want to be a /fraud/
>>37306187
I'll say this only once. I don't do roids. 5 years of training, proper nutrition from the start. 180cm, around 78-80 kilos. I really don't give a fuck if anonymous posters on 4chan consider if I'm natty or not desu. I'm saying this 'cause there is a misconception about natty limit. With proper nutrition and training you can see great results, but it takes time. If you think that this is all bullshit what i'm saying, then go, take roids.
>>37306490
>trolling this hard
>>37298091
you have potential
>>37305144
>>37305956
>>37305820
mirin chest, but work on your arms
& everyone else is dyel, what else is new
6'0 178lbs
Should I cut or keep bulking?
>>37306490
>bulding tren shoulders
>that mass at 80kg
>those HGH veins running through the chest
lmao.
Just kidding i believe you. But you know, its still hard to believe.
>>37306561
oh god cut to 160 and then slow bulk from there.
Also start lifting
>>37305956
Hey can you tell me how you train?
Im not asking about a routine, but rather how long you train in a single session, if you hit muscle failure on every set etc.
I've heard if you really want to push natty limit, you need to train 2 hours.
>>37305447
You have the potential to stop being a faggot if you learn how to flip images.
>>37305908
Mirin
Been lifting since Jan. I need 2 cut right? I feel too small to cut too fat to bulk. 175 6'0
Advice plz
>>37302679
Okay, my stats are: Go fuck yourself you autist!
>>37306640
Brosplit from begining. First year trained 3x per week, second year 4 times a week, third year 5 times a week, fourth year 5 times and 6 times (PPL twice a week). Currently doing PPL again. My sessions lasts from 45 to 90 minutes ( around 45-60 min when doing only legs, around 60 minutes for back and biceps, and over an hour when doing chest-shoulders-triceps). You absolutely shouldn't train 2 hours, especially if you're doing one muscle group per training. I'm having great results from 6-15 rep ranges and going to failure (but not every set).
>>37306698
Cut what? you're not even DYEL mode yet. Keep a slow bulk just over maintainace and cut once u actually got some muscle
>>37306815
What I needed to hear. Ty senpai
>>37297386
Gained from 88lbs up to 115 now.
>>37306987
U short
1.5 years of lifting for this
>>37307190
>for this
I don't know what you're implying, but you look amazing. This is coming from a long time lifter
I guess what you're a learning is you can't be shredded AND huge without steroids
It's one or the other
Nonetheless, great work
>be ex-fat
>220>150>160
>wear jeans and this happens
its annoying, i can't be over 15% bf with this extra skin/empty fat cells
been lifting now for about 4 1/2 months but had to take little over a 2 week break from being sick and being behind in finals. Starting to focus on more cardio since it's hot outside and great for running. I'm starting to work hard on my traps in the gym because they're severely lacking. Gonna continue to bench and incline daily.
>>37307054
177cm
>>37307355
why did you post this.
go eat.
turned 19 recently
180cm
83kg
bp:110kg
dl:200kg
ohp: idk 65kg or 70 i dont fucking remember
sq : i only front squat and its miserable something like 90 for reps fuck my life
>>37307405
>implying
>>37300361
My second thought is that he's wearing a miner's helmet.
5'11 174
Cutting til 165 then starting lean bulk
6ft4 97kg
>>37297386
How do you do your vacuums and how often may I ask? (i.e. breath/no breath, time held, sitting/standing, etc.)
Posted up throwback pic the other night and it occurred to me that I was wearing the exact same shorts. Makes for a good apples/apples comparison for 2 years progress.
Not pictured: all the mistakes and fuckups made inbetween.
Lot's of qt's in this cbt. Especially mirin
>>37297386 nice vacuum - wish I never stopped practicing this but eh
>>37298108 def leon kennedy mode. i know you fucked Ashley, I would have too, idgaf if POTUS daughter.
>>37300483 good luck at the comp, looking good mang
>>37307545 too many letters, i tried the backwards spelling but gave up
>>37307795
Mirin f a m. What is your diet like? I remember seeing you say you do intermittent fasting but what are you eating?
>>37307394
How the fuck do you only weigh 115? I'm 179cm and lean I weigh 175 lbs. Are you a recovering annorexic or something?
>>37306561
>+20 bf%
>Should I cut or keep bulking?
Oh gee, I wonder? Seriously how can you get trolled so hard into bulking meme.
Cut ASAP and when you do your "bulk" never go above ~15%. There is just no point, becoming fat won't make you any faster gains than you would get when gaining lean mass.
>>37307795
You'd look better if you kept the chest hair senpai
>>37307817
100% IIFYM. I don't eat chicken/rice/broccoli. I don't eat out often because I really need high volume to feel full, so I find ways to cook large meals that are high protein but relatively low calorie. Big sweet-tooth so I do a lot of desserts. I post up a lot of the recipes I come up with in various threads around here. Protein cheesecake attached: 600 calories, 80g protein for dinner-plate sized cheesecake, lots of flavor variations (cinnamon roll, PB&J, blueberry, etc). Check out The Protien Chef's channel on youtube for ideas, I use a lot of his recipes for inspiration. I've never once felt that "I sure wish I could eat xyz" because I figure out a way to cook it to meet my requirements, be it fried chicken, pizza, carrot cake, you name it.
>>37308012
Honestly it's easier to monitor bodyfat visually without the layer of hair covering everything up.
>>37306542
get a tan man, it will make you look healthier
Hey there
>>37308205
>get skin cancer
>that will make you look healthier
>>37297386
Bodyweightfag checkin in
Holy shit OP niiice
>>37305956
>>37305820
Your big upperbody and slim core reminds me of David Laid's physique for some reason except you're juicier than him.
>>37308407
what's your routine?
>>37308458
Push/pull for every muscle group
>>37298108
i def suck your dick man.
>>37306490
If you're seriously and aren't laughing your ass off right now,then thanks for the natty motivation
>>37308176
So basically you give yourself an 8 hour window to eat whatever your allotted calories are? That's how IF works right?
>>37308541
>
>>37308588
Yep that's the simple summary of IF. I'll have a scoop of protein powder in my morning coffee, but other than that I push all of my caloric intake until 5pm or later. Drink a good bit of caffienated 0 cal beverages throughout the day, be it green tea, diet soda, monster/rockstar's, mio+water.
Then come night time it's on like king kong. Eat entire homemade large pizza (900cals). Then a whole cheesecake (600cals). Then a whole bag of pop chips (400cals). Shit, still only at 2,000 calories. Need another 400 just to be at maintenance...couple quest bars or something. All of that over 4 or 5 hours = go to sleep full as fuck and happy as a pig, protein and calories met, making gains.
>>37308757
what is the thing with IF man? I don't have a clue what it actually does to your body but damn you look shredded as fuck
I've been on a cut for three months and all I do is 2 daily meals, one at 2pm and the other at 10pm, normally
does this mean that I'm IFing too? I'm quite happy with how my body looks after 3 months, but it would be great to hear that I'm actually doing what I'm supposed to do to get a shredded body like yours
>>37308757
How do you make the pizza dough?
>>37307233
Thanks man, I appreciate it. It wasn't in a negative way, I'm quite happy with where I am even though I am still very very small :).
>>37308838
People will argue endlessly citing research on both sides of the fence about wether IF has other tangible benefits beyond the fact that it's simply one way of handling your daily caloric/macro goals.
My opinion is 99% the latter. At the end of the day your body fat loss depends solely on hitting a caloric deficit, then maintaining once you get there. Wether you choose 6 small balanced meals, "low carb", "low fat", ketogenic (almost zero carb high fat), whatever other flavor of the month diet out there, imo it doesn't matter.
The only thing that matters is wether or not you find that diet sustainable. I did keto for a while and it indeed got me lean, same as IF has, but eventually I just need some god damn biscuits, pizza, pasta, or whatever. 6 small meals left me always feeling hungry because I never got to sit down and have a real fucking meal.
This summer was the first time running IF and I've loved it. Pic shows me at peak bulk right before going into cutting with IF. Leanest I've ever been and enjoying all the flavors/food I want every day of the week. No need to have "cheat" days and all that crap. Not to mention I still have the mental/physical energy to train just as much as when bulking despite being in a caloric deficit because I'm still getting plenty of carbs/fats. 10/10, would recommend.
>>37308541
I'm dead serious.Thanks man.
>>37309021
thanks man, your posts are awesome and so are you, I always see you encouraging and helping people
you are a real human trip
Recovering obese man here, from 115kg to 100kg in 4 months doing Scooby's "lose fat gain muscle" thing.
60Kg S
50Kg B
30Kg OHP
No deadlift since it's a fag gym with 6 abs machines and 0 spots for DL.
All 3*8
>>37308924
I'm here 4 u bby. Pictured is example of just the dough after baking (half size), before enhancing with toppings/sauce. You can eat it like this dipped in some low-cal marinara, better than any other cheesy garlic bread out there. For a pizza dough the size of a large from Papa Johns/Dominos etc:
875 calories, 116 grams protein (including ALL toppings + dough).
600cals and ~60g protein for large dough alone
Fast Homemade pizza crust:
2 scoops unflavored protein powder
1/2 cup all purpose flour
1/2 cup plain fat free greek yogurt
56g fat free shredded cheddar/mozzerella
2 tablespoon Italian seasoning
2 tablespoon minced garlic
1 tbsp onion powder
1 tbsp garlic powder
Mix all in bowl, transfer ball of dough to pan, flatten into large pizza crust.
Bake on 400F for 10 mins, remove, top with:
1/4 cup Prego Light & Smart pizza sauce only 45cals
(optionally mix in 2 tbsp calorie free Walden Farms Pancake syrup if you like your sauce sweet like Papa Johns)
1 serving (17) turkey pepperoni
Another 56g shredded mozzerella/cheddar
Any other toppings you want, I went with green pepper and chopped onions, low cal high taste.
Back in 400F oven for 5 more mins , remove, eat like a god damn king.
Sidenote: I use Quest's unflavored baking protein powder as it's a mix of whey and casein, better for baking than straight whey isolate)
>>37309106
Thanks sir, but be careful. You're going to make the "we r legion anon only" trip-haters jimmies start rustling.
>>37309250
well I have exactly what they need right here
>>37309175
Thanks balcony senpai, i'm out of unflavoured whey right now, will try it out as soon as i get some.
