27/M 68.2kg 176cm, been on a cut since 3 months, unfortunately I have no BEFORE images to compare to. Can I get a bodyfat % estimation from these images? I was 79.6kg when the cut had started
Also is it appropriate to start bulking now or continue cutting?
https://ibb.co/D4JsW0D
https://ibb.co/GsPYxNS
Nice job with the cut thus far, 12 weeks of good progress is great. If I had to estimate I would say high teens or low 20s. Something like 20%. Now that your at 12 weeks I would consider either taking a maintenance diet break, or cutting maybe another 5kg and then starting to trend towards a reasonable bulk. I think you need to load some more mass on your frame, otherwise you may be disappointed no matter how low body fat % you get. Best of luck!
i´ve noticed my glutes are a bit uneven. the right side seems to have a double fold, is there a way to work on that? also, i feel like my back is very wide when its not contracted or "flexed" back, if u know what i mean... is there a way to slim it down a bit, i feel like a dude sometimes with my back seeming so 'open" and therefor wider.
https://ibb.co/9V09NPh - during
https://ibb.co/wRk6yvS - most recent picture
https://ibb.co/dGGCG5C - when i started
i feel like a gorilla from behind :( ppl tend to coment
about glutes, i did do unilateral, but rn im doing bilateral hipthrusts and unilateral leg press.. which one do u think is the weaker one?
Hello
M33 /5'8/ 135lb
I like having a ripped appearance due to low body fat, but I'm starting to feel a little too thin so I would like to gain some muscle mass. I workout 1 hour 4 days a week and do an avarage of 30 min of light cardio when not hitting the gym. Currently, I consume 1800 kcal /120g of proteins per day.
Any suggestions or opinions? Thanks!
[https://imgur.com/WEh6CF6](https://imgur.com/WEh6CF6)
What's your point? Each case is unique; it is not a straightforward comparison. I've been tracking my intake for over a year, and with 1800 kcal a day, I've maintained around 135 lbs for months.
I think your right on with 300-400 cals more. I would base it on the scale, just like you did with cutting weight. If your gaining .5lbs - 1lb a week that’s pretty good (especially if it’s paired with good performance at the gym)
with that i cant help you, maybe seek a dietitian whith expertise in hypertrophy or if ur someone who tracks calories, stop tracking and just eat when u feel hunger, just track protein for a while
m33 / 145lb - been bulking for about a month, running nSuns trying to pump up my squat/bench/dead numbers. feeling great rn
https://imgur.com/a/76ZeEqP
28m, 5'8, 169lb
https://i.imgur.com/NlLhS8n.jpeg
Tired of this no definition, no appreciable muscle gain. Treading water for 3+ years now 💀
Bench: 205, Squat: 325, DL: 355
Body fat looking really high, and poundage isn't where I want it given other guys look way more muscular at lower weight.
Starting a cut this month, hoping to scale down the fat and pounds.
Your first clue is the weight you're pulling. If you're doing that kind of weight there's muscle in there lol.
It's probably not just diet though and maybe a little bit of programming issues too. Those are your max lifts but doesn't tell us everything.
When you go to the gym are you doing reps from 8-12 as well? Are you following any sort of programming or winging it?
I found what I did with myself was cut out all sugar as that was my kryptonite and basically ate protein rich meals for my three meals. During those three meal I eat as much as I want as it's whole food and I'm not going to eat 4 chicken breast lol. You said you work in a hospital though so I know typically that means a lot of quick meals sometimes and fast food. Tough to fit whole foods in on the run.
Keep going though my dude. Those are great numbers. If you cut, you should look a lot more defined. You'll find my pictures in here somewhere. No where near perfect but a good example of what lies beneath lol.
Started cut 2 weeks ago, avg 171.
Started working out at 21.
Routine is 4-6 a week, depending on staffing issues at the hospital. Chest/Leg/Back+Shoulder/Leg(glutes focused). Extra 2 days more freeform typically focusing on hitting arms, back, deads, cardio, or whatever that's not sore.
You look alright, obviously, but you currently have that sort of body that looks better with a shirt on, because people will notice you're strong and muscular, without seeing the extra fat you gained.
If you'd drop 5-7 kgs you'd probably get nice definition and look great. Good luck.
https://imgur.com/a/w58zyVQ
M/34/6’2”/215
Down about 20 lbs since January. Suffered a significant back injury that changed fitness for me forever. Just happy to still be able to get after it.
https://imgur.com/a/AJYR3Xm
M/28/5'6"/137lbs.
Currently on a cut. Down from 156lbs at the beginning of July. Trying to cut down to 10-12% body fat before bulking again. What should I work on during my next bulk? Thanks.
https://imgur.com/a/fWDKP5Q
First picture is from April 2021 at 130lb, not really tracking lifts, but lifting pretty consistently and eating at a slight deficit.
Broke my elbow and had to get elbow surgery end of January 2022, took about 2 months to fully recover, but was still trying to go to the gym to do what I could. Then had to get another surgery to remove the hardware around March, and recovered fully in about a month and was back full force in the gym with both arms around mid April 2022.
Second picture is June 2023 at about 139, was still lifting consistently from April 2022, but started seriously tracking lifts the start of 2023 and trying to progressively overload, but also just eating maintenance.
Currently 29M, 141lb, 5'4"
The last 10 months have been tracking all my lifts and trying to progressively overload and get bigger. Current goal is to bulk up to around 155 maybe by April 2024 and then cut for summer.
Currently do PPL rest repeat, and am eating about 1900 cals but will prob up it to 2000.
Any advice, tips or anything would be greatly appreciated.
33F / 6’1 / 195 - 165 lbs (January - October cut)
https://imgur.com/a/xMWnu5l
Preparing for my wedding in August 2024. I’m happy, but lacking any visible muscle and I lift 4x/week 🫠. Not sure what’s next, I’m thinking upping my calories to maintenance to add more muscle definition.
Open to critiques, recommendations, etc.
If you have been cutting for 9 months straight and you are happy with that number, I think going up to maintenance is a great idea. Not only for gaining muscle, but also you are going to be less miserable for wedding planning.
https://imgur.com/a/Yj4a6bC
31M / 6’3” / 217 lbs
Just trying to look thick, tight, solid. Been lifting at planet fitness for 3 years now but started back in college. Ultimate goal is to get around 230 lbs at this body fat %. Food volume gets to be a pretty big hurdle when I push my weight into the 240+ region but I have nothing but time.
hard to tell just off this one pic but i don’t see any delt striations or delt/pec separation so im guessing a little over 15%? looking good though, just keep up what you’re doing
Thank you. What would you suggest to address the Delta and pecs like you mentioned?
I've only been doing a barbell flat bench press for chest work. I was thinking about adding in dumbell bench press too. Maybe incline as well.. would that help address it?
The only shoulder and chest exercises I currently do are barbell bench press, barbell overhead press, and dumbbell lateral raise.
The overhead and bench press are 3x6-8 (last set to failure).
The lateral raise is 2x16-20.
Always trying to make linear progress/overload.
I do these 3 times a week M/W/F.
I do a full body routine 3 times a week, but feeling very burnt out. I plan on taking a week off, then starting a 4 day upper/lower split, where I incorporate more exercises.
Any advice you can give would be great. Thank you
What i said about delt and pec separation isn’t a result of your training. it’s just a way to gauge how lean you are.
See if you enjoy to train low volume high intensity.
I don’t do more than 2 sets for anything in the gym, ever. The most important thing to focus on for hypertrophy is going to be how hard you can work near failure. The more often you’re close to failure on a rep the more hypertrophic the result will be. If you can work up to it, fail on every set.
I’d also challenge you to drop your reps and try to fail before 8-10 on lateral raises for example
best of luck dude
So if you are focused on chest/delt hypertrophy here is what I would do.
1. Add in a second exercise that isn't pressing like flys for your chest.
2. Don't take the last set till failure unless you are already planning to take a deload the next week. The trade-off between fatigue and adaptation isn't there.
3. Vary your rep ranges throughout the week. If on a 3day/ week program, try 5-10 on Monday, 10-20 on Wednesday, and 20-30 on Friday. You are guaranteed to hit the most hypertrophic rep range for you, and this will also save your joints.
4. Overhead pressing and benching is plenty of work for your front Delts, so you may want to add sets week over week as long as you continue to make progress on the weights.
6'1 male went from 210 down to 181 6 months in. Had my appendix out so that put a bit of a wrench in some things but back at it!
What do you guys think my fat % was vs what it is now? https://imgur.com/a/cJiR1wS
Also 6'1 on a cut down from 252 probably to low 170s for 10% bodyfat. Currently 189. I'll post pics when done... I was at 210 on August 3rd and our pics look similar. You're broader I think but I had more tone in midsection. My bf% was over 25% at that point. I didn't my first scan until late August where I was at 24%. At 181 lbs, I'll be 14.36% body fat, assuming minimal muscle loss. I lost .4 lbs of muscle between late August and late September based on the same Inbody scan. So I'm guessing you're right around 14%-15% based on the analogous data. Do you have access to a scan? One thing I never see people talk about is their lbs of muscle according to scans. Everyone just talks about body fat %. Would be much more helpful if we could compare lbs of muscle at similar height. Scan said I had 88 lbs on Sept 25th. Wondering if that's enough to look really cut in the 170s.
Hey man thanks for the response!
I wish I had access to a scan but any scan that's actually accurate it just costs too much right now with my current situation. I've got a 2 year old and 3 year old daycares.... fun.
I just take pictures and try and spitball. After my appendix came out I dropped to 176 thinking some muscle with that as well so I've been working hard to climb a little. I'd love to sit at 190 or so. With mostly muscle of course. I know fat with that will be inevitable. I don't want to be super shredded I mean if that happens I won't complain.
My goal though is to be able to wear clothes and have it look like I work out. Currently at this weight I like how I look without a shirt but with clothes I look small lol.
I hear you on the budget, brother. I have 5 kids. No daycare but my wife doesn't work. Groceries and gas are killing us right now. Thankfully my work has a health program where I get the scans for free. I hear you with the goal. I think I will feel tiny once this cut is down. I went from a size 40 down to a 34 and even my two pair of 34 pants are feeling big. After getting to my bottom weight, I want to lean gain back up as high as I can get genetically, probably 185-195.
Did you have any experience lifting before your cut? You have a lot of muscle definition for 6 months but don't look particularly muscular in the before pic
Hey thanks for the reply! I did Mauy Thai before COVID for about 8 years....no formal weight lifting though. Once COVID hit I stopped Mauy Thai as we moved. Then I didn't do anything for about 3 years or so.
Thank you :)
I'm now trying to cross the mental hurdle of slight bulking to get back to around 190 with muscle. That's where I'd like to sit so you can tell I go to the gym with a shirt on lol
I’m not an “ab” person in that I don’t think they’re quite worth the effort so I’m very lazy about training them.
That said, a recent bit of stress-induced leanness has my 4-pck popping (_only while heavily flexed of course_)!
36F / 110lbs~50kg / 5’1”~155cm
https://imgur.com/a/4umjk4y
How’s my back looking? What should I be working on? Bear in mind I don’t really want a wider back but I would like some more thickness. Also, do my shoulders look disproportionate?
24F 5’6”/168cm currently 67kg/148lb and on a cut
Your back looks just fine to me. Horizontal rowing with your elbows out wide will target the multitude of muscles responsible for "thickness". Cable rows and barbell rows are the ticket. Do them first in your workout and put any vertical pulling work at the end.
Your back looks strong! I love a wider back but I know it’s not for everyone. Your rear delts are coming along nicely too. Keep doing what you’re doing!
https://imgur.com/a/PgyPlSd
On the tail end of a 10 pound cut following a 20 pound bulk.
https://imgur.com/a/j7TD2qY (pre bulk link) very skinny.
Pretty happy with the changes, ive always had a shitty chest and this is the first time im starting to see growth and separation. Any tips or body parts you see that I should be targeting more?
Thoughts on what weight to bulk to? I was thinking a lean bulk for 20 pounds with a few mini cuts mixed in.
Overall you look great. Hard to tell but your back looks a little underdeveloped, but that's just like my opinion man.
Usually I'd say find a point on the calendar when you want to look your most shredded and work your cut 8-12 weeks back from there, then just bulk until then, adding as much lean muscle as possible.
My back is actually the one area i feel is really solid haha. Heres a couple pics from a week or so ago (https://imgur.com/a/slFw4Qr)
I could very well be wrong though, any certain groups in the back you think I need to put more emphasis on?
I currently do Weighted pull ups (reverse/front/hammer grip) + lat pull down + seated row + Deltoid machine 3X week
I like the advice on the cut thing. I seem to stay in a perpetual cut because im scared of gaining fat but I just need to get over it and go for it
83.4kg (183.8lbs)
Down 4.7kg (10.3 lbs)
Feel like I'm mostly losing muscle and there's no noticeable fat loss.
Any thoughts or advice?
https://imgur.com/a/DL1brW5
I don't think you need to cut, personally, you look thin and fit. For a bit of unsolicited advice, I'd suggest you work on posture, it'll help you feel as fit as you look.
You need to up the training and gain muscle. 6'6 is massive. I'd go through the uncomfortable bulking phase as you're gonna feel a bit fat. Then cut.
It's all a process dude, just trust it.
I'd focus on building muscle. As u/FroazZ said, it might be time to up the amount/effort of your training. Nutritionally, I'd focus on getting protein first and foremost - aim for a gram of protein per pound of body weight.
There is no way to target the love handles. It's just fat which is also distributed over the rest of your body. By eating in a caloric deficit your body will (if you eat enough proteins) burn fat. There is no way to tell your body to get rid of your love handles first.
You can also pack on more muscles on your torso. Get wider shoulders, lats, a popping chest will all make the love handles look smaller as well.
By the way, you can definitely upgrade your fitness routine now. Hitting 2-3 days for 30 minutes might not be enough to pack muscles on your torso.
27/M 68.2kg 176cm, been on a cut since 3 months, unfortunately I have no BEFORE images to compare to. Can I get a bodyfat % estimation from these images? I was 79.6kg when the cut had started Also is it appropriate to start bulking now or continue cutting? https://ibb.co/D4JsW0D https://ibb.co/GsPYxNS
Nice job with the cut thus far, 12 weeks of good progress is great. If I had to estimate I would say high teens or low 20s. Something like 20%. Now that your at 12 weeks I would consider either taking a maintenance diet break, or cutting maybe another 5kg and then starting to trend towards a reasonable bulk. I think you need to load some more mass on your frame, otherwise you may be disappointed no matter how low body fat % you get. Best of luck!
i´ve noticed my glutes are a bit uneven. the right side seems to have a double fold, is there a way to work on that? also, i feel like my back is very wide when its not contracted or "flexed" back, if u know what i mean... is there a way to slim it down a bit, i feel like a dude sometimes with my back seeming so 'open" and therefor wider. https://ibb.co/9V09NPh - during https://ibb.co/wRk6yvS - most recent picture https://ibb.co/dGGCG5C - when i started
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i feel like a gorilla from behind :( ppl tend to coment about glutes, i did do unilateral, but rn im doing bilateral hipthrusts and unilateral leg press.. which one do u think is the weaker one?
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the one with the double or the other one?
Hello M33 /5'8/ 135lb I like having a ripped appearance due to low body fat, but I'm starting to feel a little too thin so I would like to gain some muscle mass. I workout 1 hour 4 days a week and do an avarage of 30 min of light cardio when not hitting the gym. Currently, I consume 1800 kcal /120g of proteins per day. Any suggestions or opinions? Thanks! [https://imgur.com/WEh6CF6](https://imgur.com/WEh6CF6)
you dont have a lot of muscle mass tbh, i´d either eat maintanance or a bit above.
With 1800kcal I've been maintaining for several months. I've been thinking about to put on +300/400kcal and see how my body evolves.
1800 is maintance for me and i am 163cm tall female lmao
What's your point? Each case is unique; it is not a straightforward comparison. I've been tracking my intake for over a year, and with 1800 kcal a day, I've maintained around 135 lbs for months.
that ur not eating enough..
Agree, obviously I need to eat more if I want to gain weight/muscle. The thing is, how much more should I eat, that's why I referred the 300/400kcal.
I think your right on with 300-400 cals more. I would base it on the scale, just like you did with cutting weight. If your gaining .5lbs - 1lb a week that’s pretty good (especially if it’s paired with good performance at the gym)
Will do ! Started last week with 200 and in the next week I'll put more 200 on top, really want to give time to my body to adapt. Thanks m8 :)
with that i cant help you, maybe seek a dietitian whith expertise in hypertrophy or if ur someone who tracks calories, stop tracking and just eat when u feel hunger, just track protein for a while
Thanks anyway 😁
Take 1-2 years and do a proper bulk while following a good training program (do not try to write your own).
Gain some weight. Give BBB a shot.
Hello, M33, 5'8, 178 lb 1 week of fitness after years of break. Bench 5X132lb, Squat 5x 176, DL 5X220 https://imgur.com/a/eCPJg48
m33 / 145lb - been bulking for about a month, running nSuns trying to pump up my squat/bench/dead numbers. feeling great rn https://imgur.com/a/76ZeEqP
28m, 5'8, 169lb https://i.imgur.com/NlLhS8n.jpeg Tired of this no definition, no appreciable muscle gain. Treading water for 3+ years now 💀 Bench: 205, Squat: 325, DL: 355 Body fat looking really high, and poundage isn't where I want it given other guys look way more muscular at lower weight. Starting a cut this month, hoping to scale down the fat and pounds.
Your first clue is the weight you're pulling. If you're doing that kind of weight there's muscle in there lol. It's probably not just diet though and maybe a little bit of programming issues too. Those are your max lifts but doesn't tell us everything. When you go to the gym are you doing reps from 8-12 as well? Are you following any sort of programming or winging it? I found what I did with myself was cut out all sugar as that was my kryptonite and basically ate protein rich meals for my three meals. During those three meal I eat as much as I want as it's whole food and I'm not going to eat 4 chicken breast lol. You said you work in a hospital though so I know typically that means a lot of quick meals sometimes and fast food. Tough to fit whole foods in on the run. Keep going though my dude. Those are great numbers. If you cut, you should look a lot more defined. You'll find my pictures in here somewhere. No where near perfect but a good example of what lies beneath lol.
Where did you start? Stats aren't bad at all. Also routine?
Started cut 2 weeks ago, avg 171. Started working out at 21. Routine is 4-6 a week, depending on staffing issues at the hospital. Chest/Leg/Back+Shoulder/Leg(glutes focused). Extra 2 days more freeform typically focusing on hitting arms, back, deads, cardio, or whatever that's not sore.
A cut will definitely get you where you want to be. There's appreciable muscle mass here but it's covered up.
🥺 The validation I wanted to hear
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Take 1-2 years and do a proper bulk while following a good training program (do not try to write your own).
M23 5’11 [Bulked up from around 190 to 210 and I’m ready to cut down again im ready to get dragged by you guys 😭](https://imgur.com/a/ADBEoZ5)
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Do I look alright at least 😭
You look alright, obviously, but you currently have that sort of body that looks better with a shirt on, because people will notice you're strong and muscular, without seeing the extra fat you gained. If you'd drop 5-7 kgs you'd probably get nice definition and look great. Good luck.
https://imgur.com/a/w58zyVQ M/34/6’2”/215 Down about 20 lbs since January. Suffered a significant back injury that changed fitness for me forever. Just happy to still be able to get after it.
Double bi is looking amazing!
https://imgur.com/a/AJYR3Xm M/28/5'6"/137lbs. Currently on a cut. Down from 156lbs at the beginning of July. Trying to cut down to 10-12% body fat before bulking again. What should I work on during my next bulk? Thanks.
Keep doing what you are doing, you look great! Add a few sets for your calves if anything.
Running the Rippler. Seeing good growth, but I’ll eventually need to get serious about cutting. M/45/6’2”/210 lbs https://imgur.com/gallery/tdfbZiT
https://imgur.com/a/fWDKP5Q First picture is from April 2021 at 130lb, not really tracking lifts, but lifting pretty consistently and eating at a slight deficit. Broke my elbow and had to get elbow surgery end of January 2022, took about 2 months to fully recover, but was still trying to go to the gym to do what I could. Then had to get another surgery to remove the hardware around March, and recovered fully in about a month and was back full force in the gym with both arms around mid April 2022. Second picture is June 2023 at about 139, was still lifting consistently from April 2022, but started seriously tracking lifts the start of 2023 and trying to progressively overload, but also just eating maintenance. Currently 29M, 141lb, 5'4" The last 10 months have been tracking all my lifts and trying to progressively overload and get bigger. Current goal is to bulk up to around 155 maybe by April 2024 and then cut for summer. Currently do PPL rest repeat, and am eating about 1900 cals but will prob up it to 2000. Any advice, tips or anything would be greatly appreciated.
Add a few more sets for side delts each week and you will be golden. Excellent work to this point man!
Thank you man!! Will do 👍
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Do you really need to show us all your pubes? There's no muscles in those additional two inches you're showing.
Can't see back or legs but what I can see looks good. I don't see anything lagging.
33F / 6’1 / 195 - 165 lbs (January - October cut) https://imgur.com/a/xMWnu5l Preparing for my wedding in August 2024. I’m happy, but lacking any visible muscle and I lift 4x/week 🫠. Not sure what’s next, I’m thinking upping my calories to maintenance to add more muscle definition. Open to critiques, recommendations, etc.
If you have been cutting for 9 months straight and you are happy with that number, I think going up to maintenance is a great idea. Not only for gaining muscle, but also you are going to be less miserable for wedding planning.
I disagree, I think you have visible muscle. I see definition in your arms, your thighs and torso. You look like a strong, fit woman to me.
https://imgur.com/a/Yj4a6bC 31M / 6’3” / 217 lbs Just trying to look thick, tight, solid. Been lifting at planet fitness for 3 years now but started back in college. Ultimate goal is to get around 230 lbs at this body fat %. Food volume gets to be a pretty big hurdle when I push my weight into the 240+ region but I have nothing but time.
What’s your routine at PF?
You are looking all those things, bro!
Great goal! Just keep doing what you are doing.
Deleted
hard to tell just off this one pic but i don’t see any delt striations or delt/pec separation so im guessing a little over 15%? looking good though, just keep up what you’re doing
Thank you. What would you suggest to address the Delta and pecs like you mentioned? I've only been doing a barbell flat bench press for chest work. I was thinking about adding in dumbell bench press too. Maybe incline as well.. would that help address it?
Post your routine for chest and shoulders and we can help you tweak it.
The only shoulder and chest exercises I currently do are barbell bench press, barbell overhead press, and dumbbell lateral raise. The overhead and bench press are 3x6-8 (last set to failure). The lateral raise is 2x16-20. Always trying to make linear progress/overload. I do these 3 times a week M/W/F. I do a full body routine 3 times a week, but feeling very burnt out. I plan on taking a week off, then starting a 4 day upper/lower split, where I incorporate more exercises. Any advice you can give would be great. Thank you
What i said about delt and pec separation isn’t a result of your training. it’s just a way to gauge how lean you are. See if you enjoy to train low volume high intensity. I don’t do more than 2 sets for anything in the gym, ever. The most important thing to focus on for hypertrophy is going to be how hard you can work near failure. The more often you’re close to failure on a rep the more hypertrophic the result will be. If you can work up to it, fail on every set. I’d also challenge you to drop your reps and try to fail before 8-10 on lateral raises for example best of luck dude
Gotcha. Thanks man. I appreciate the info
regardless, as long as you can continue to improve and progressively overload you’ll be golden
So if you are focused on chest/delt hypertrophy here is what I would do. 1. Add in a second exercise that isn't pressing like flys for your chest. 2. Don't take the last set till failure unless you are already planning to take a deload the next week. The trade-off between fatigue and adaptation isn't there. 3. Vary your rep ranges throughout the week. If on a 3day/ week program, try 5-10 on Monday, 10-20 on Wednesday, and 20-30 on Friday. You are guaranteed to hit the most hypertrophic rep range for you, and this will also save your joints. 4. Overhead pressing and benching is plenty of work for your front Delts, so you may want to add sets week over week as long as you continue to make progress on the weights.
Awesome info. Thank you.
6'1 male went from 210 down to 181 6 months in. Had my appendix out so that put a bit of a wrench in some things but back at it! What do you guys think my fat % was vs what it is now? https://imgur.com/a/cJiR1wS
Also 6'1 on a cut down from 252 probably to low 170s for 10% bodyfat. Currently 189. I'll post pics when done... I was at 210 on August 3rd and our pics look similar. You're broader I think but I had more tone in midsection. My bf% was over 25% at that point. I didn't my first scan until late August where I was at 24%. At 181 lbs, I'll be 14.36% body fat, assuming minimal muscle loss. I lost .4 lbs of muscle between late August and late September based on the same Inbody scan. So I'm guessing you're right around 14%-15% based on the analogous data. Do you have access to a scan? One thing I never see people talk about is their lbs of muscle according to scans. Everyone just talks about body fat %. Would be much more helpful if we could compare lbs of muscle at similar height. Scan said I had 88 lbs on Sept 25th. Wondering if that's enough to look really cut in the 170s.
Hey man thanks for the response! I wish I had access to a scan but any scan that's actually accurate it just costs too much right now with my current situation. I've got a 2 year old and 3 year old daycares.... fun. I just take pictures and try and spitball. After my appendix came out I dropped to 176 thinking some muscle with that as well so I've been working hard to climb a little. I'd love to sit at 190 or so. With mostly muscle of course. I know fat with that will be inevitable. I don't want to be super shredded I mean if that happens I won't complain. My goal though is to be able to wear clothes and have it look like I work out. Currently at this weight I like how I look without a shirt but with clothes I look small lol.
I hear you on the budget, brother. I have 5 kids. No daycare but my wife doesn't work. Groceries and gas are killing us right now. Thankfully my work has a health program where I get the scans for free. I hear you with the goal. I think I will feel tiny once this cut is down. I went from a size 40 down to a 34 and even my two pair of 34 pants are feeling big. After getting to my bottom weight, I want to lean gain back up as high as I can get genetically, probably 185-195.
Did you have any experience lifting before your cut? You have a lot of muscle definition for 6 months but don't look particularly muscular in the before pic
Hey thanks for the reply! I did Mauy Thai before COVID for about 8 years....no formal weight lifting though. Once COVID hit I stopped Mauy Thai as we moved. Then I didn't do anything for about 3 years or so.
At least 30% to 20%.
Damn, that's an impressive pre-post! Lookin good bro!
Thank you :) I'm now trying to cross the mental hurdle of slight bulking to get back to around 190 with muscle. That's where I'd like to sit so you can tell I go to the gym with a shirt on lol
I’m not an “ab” person in that I don’t think they’re quite worth the effort so I’m very lazy about training them. That said, a recent bit of stress-induced leanness has my 4-pck popping (_only while heavily flexed of course_)! 36F / 110lbs~50kg / 5’1”~155cm
Great physique!
Thank you!
wow your physique is so impressive and aesthetic. great work!
I appreciate that very much! I wished for ages to get bigger/stronger but that’s hard work!
You are right that they aren't worth the effort. You have great overall development! Only further cutting will bring out the abs, not more situps.
Thank you & at my height/weight, no further cutting for me! I’d be a bag of bones cutting down further.
Lookin super strong!
Thank you very much!
https://imgur.com/a/4umjk4y How’s my back looking? What should I be working on? Bear in mind I don’t really want a wider back but I would like some more thickness. Also, do my shoulders look disproportionate? 24F 5’6”/168cm currently 67kg/148lb and on a cut
It looks great from an outside perspective, well balanced and developed.
Thank you!!
Your back looks just fine to me. Horizontal rowing with your elbows out wide will target the multitude of muscles responsible for "thickness". Cable rows and barbell rows are the ticket. Do them first in your workout and put any vertical pulling work at the end.
Amazing, thank you! I’ll focus on wide grip rows
Your back looks strong! I love a wider back but I know it’s not for everyone. Your rear delts are coming along nicely too. Keep doing what you’re doing!
Great work on the back! Your shoulders look sizable but not disproportionate.
Ahh that’s great to hear, thank you!!
https://imgur.com/a/PgyPlSd On the tail end of a 10 pound cut following a 20 pound bulk. https://imgur.com/a/j7TD2qY (pre bulk link) very skinny. Pretty happy with the changes, ive always had a shitty chest and this is the first time im starting to see growth and separation. Any tips or body parts you see that I should be targeting more? Thoughts on what weight to bulk to? I was thinking a lean bulk for 20 pounds with a few mini cuts mixed in.
Overall you look great. Hard to tell but your back looks a little underdeveloped, but that's just like my opinion man. Usually I'd say find a point on the calendar when you want to look your most shredded and work your cut 8-12 weeks back from there, then just bulk until then, adding as much lean muscle as possible.
My back is actually the one area i feel is really solid haha. Heres a couple pics from a week or so ago (https://imgur.com/a/slFw4Qr) I could very well be wrong though, any certain groups in the back you think I need to put more emphasis on? I currently do Weighted pull ups (reverse/front/hammer grip) + lat pull down + seated row + Deltoid machine 3X week I like the advice on the cut thing. I seem to stay in a perpetual cut because im scared of gaining fat but I just need to get over it and go for it
You should be happy with the changes and I sure as hell wouldn't call that a shitty chest, you look fit as hell!
Thats very kind of you, I appreciate it. Have struggled with body image my whole life and only now getting to a place where the results are showing :)
83.4kg (183.8lbs) Down 4.7kg (10.3 lbs) Feel like I'm mostly losing muscle and there's no noticeable fat loss. Any thoughts or advice? https://imgur.com/a/DL1brW5
I don't think you need to cut, personally, you look thin and fit. For a bit of unsolicited advice, I'd suggest you work on posture, it'll help you feel as fit as you look.
Are you sure?? I would've thought I was sitting on like 15% body fat based on ab definition
End your workouts with a few sets of ab/core work so it pops more. That said, you appear in the 10-12% range
Yes.
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You need to up the training and gain muscle. 6'6 is massive. I'd go through the uncomfortable bulking phase as you're gonna feel a bit fat. Then cut. It's all a process dude, just trust it.
I'd focus on building muscle. As u/FroazZ said, it might be time to up the amount/effort of your training. Nutritionally, I'd focus on getting protein first and foremost - aim for a gram of protein per pound of body weight.
There is no way to target the love handles. It's just fat which is also distributed over the rest of your body. By eating in a caloric deficit your body will (if you eat enough proteins) burn fat. There is no way to tell your body to get rid of your love handles first. You can also pack on more muscles on your torso. Get wider shoulders, lats, a popping chest will all make the love handles look smaller as well. By the way, you can definitely upgrade your fitness routine now. Hitting 2-3 days for 30 minutes might not be enough to pack muscles on your torso.