hi guys im a begginer with nearly the same genetic of this dude and i want how many time should i lift to get the same result , of course with a good training , diet and rest , thx in advance and sorry for my english (im 140lbs 6'0 )
if that guy would be 6'0 my guess is that he is about 185lbs. I guess that it would take like 3-4 years depending on how good your genetics are and how efficient your programing and nutrition will be
>>37863204
3 years I would say. I'm about where he is with worse legs.
2 years
>>37863244
this is how look like my genetic , 3/4 years is very long :/
>>37863297
be thankful for that, with your shit body it might take 5 years
>>37863305
it's a bad genetic ? :/
>>37863297
THANK YOU HUNGRY SKELETON
>>37863244
what kind of shit genetics do you have bro. it takes 1 year max.
pic related is me and i'm only 18 m8
>>37863297
just bulk and cut in a 3:1 ratio bro. i.e 3 months bulking, 1 month cutting or even longer intervals.
I can give you the Bulking macros John Otis gave to me when he coached me if you want.
>>37863297
you have a nice frame bro
here are videos that will help you get jacked
https://www.youtube.com/playlist?list=PLec4qvyckuk0XuRmKghO2wlS6_ohr7ORr
https://www.youtube.com/playlist?list=PLnPAPdT4m_g_Uxl_puFeUwogGmIRq9XDW
https://www.youtube.com/watch?v=v6xqPWhpZb0
>>37863350
i know bruh , i'm only 140lbs for 5'9 /6'0
>>37863382
yes bro , with pleasure , i want
>>37863384
ops forgot this one
https://www.youtube.com/playlist?list=PLnPAPdT4m_g_8CRHRZZkp0Y7Ei4XKQSpY
>>37863382
you have good genetics and probably had a different training background and starting point than OP. You have also been coached
>>37863384
no troll for my frame lulz , thx for the links bro they will help me a lot !
>>37863446
not trolling lol, you have a V even though you are dyel, it is all just from bone structure
>>37863395
weight: 157lbs
430C, 80F, 185P (start slowly adding carbs once your weekly weight gain is noticeably below 0.5kg)
progress was insane compared to 120-150p, which I was doing prior to that
>>37863408
the playlists you posted are fucking great for OP man
>>37863455
thx, a large clavicles , but i feel i have a large hips :/
>>37863503
feeling better now?
>>37863494
I note that thank you a lot bro , concerning the training ( yes , i've already read the sticky but , i can't shose :/ ) what do you think about ICF 5x5 ? with a progressive overload it's a good idea for gaining a lot of strength and muscles , or should i beggin with a ppl routine like a coolcicada's routine for exemple ? because i need a hypertrophy routine for gaining size , like u can see im very skinny
>>37863541
i threw up :s
>>37863297
Pretty easy m8
Just leanbulk a year
>>37863386
>5'9/6'0
Do you know that there are 12 inches in a foot? How many cm are you?
>>37863807
yes im french i dont know perfectly how exatly is in foot , im 180 cm
>>37863549
also here are Johns Cutting macros for 157lbs:
150C, 42F, 220P
(slowly drop carbs if weekly weight loss is too shallow)
ICF for the first 3 months of lifting, PPL or PHAT from then on.
John had me on PHAT, but since then I switched to PPL.
I'm just doing the Volume workouts 2x a week now and I dropped the strength days.
>http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
This routine is pretty solid, drop 1 exercise per bodypart per workout if you cant handle the volume.
Also schedule your deloads every 6 weeks so that you dont overtrain.
Also track your kcals and macros if you want sickening results.
and you can reduce the leg workouts by a lot.
Just do
3x5 Squats
3x15 Leg Curls
3x20 Calf Raises
>>37863876
ok thx u for all this information :) , i think i'm gonna do the icf for the first 3 month to get a solid base , and then , i'm gonna do ppl to maximise my hypertrophy gainz
>>37863982
i have a last secret tip for you. do decline benching instead of flat benching for max chest gains and minimal shoulder strain
>>37864008
are u sure ? and what about my upper cheat ?
A few months probably as long as your genetics aren't complete shit.
>>37864246
just do ICF where you do 5x5 Decline Bench on A and Incline Bench on B day
>>37864331
ok thx for ur opinion
>>37864498
I think I'll keep the initial format otherwise it's too complicated
>>37863863
Hey mec 1m80 c'est genre 6 pied et un inch c'est genre 2,5 cm
Et t'as beau être mince t'as des épaules assez large crois moi c'est une bonne chose
Bon courage gros
>>37864802
merci beaucoup ça fait plaisir =)
>>37863863
>>37864802
>>37864820
hon hon hon croissant surrender to germany
>>37864881
Fucking kek'd these never get old
>>37864881
kek
>>37863382
OP said he's 140, guy from OP looks 180+. 40 lbs of lean muscle mass in a year? I'm not buying it. And you're a retard if you think it's possible natty.
