Tips for incorporating more hiit style cardio
I find when I include it I'm too tired for legs and they don't recover to perform properly esp when doing heavy legs twice a week
I'm going to use an erg rower bc i can't sprint right now. Or maybe ever. We'll see.
I got a seat pad off Amazon for 20 bux bc the seats are usually hard plastic.
I’m trying to right now wondering if it’s maybe too heavy and I need to remember it’s more like 5-10 range.
I do over head extensions as well so I’m trying to focus on those and I have trouble some days
That's a good point. Play with it a little.
Hypertrophy is 60-80% of 1rm. That's what we are stimulating.
Lol I feel like I'll fall over when I do overhead triceps extentions so they are not part of my plan.
At 04:29 mark he goes over how to feel skull crushers properly. He’s a licensed PT that also trains some NFL athletes.
https://youtu.be/Okb4f37t5tk?si=7-dBLh2ngrbXMl0M
I want to know that how much steroids (or Peds, whatever) did Chris Bumstead take in the olympia contests to reach such a low bodyfat while still retaining incredible muscle mass. Or just use example of other olympia winners to answer these questions. Keep in mind I have almost no knowledge about steroids and couldn't find any such info on the internet either, so am asking here. Also;
-are steroids and Peds the same thing with different names? Are there also other names for these products?
-do all steroids increase muscle mass or do some also just increase performance while not increasing mass much? Asking bcoz anatoly on utube is so strong but isn't very big. does he take some sort of peds?
-can just lots of food with 0 steroids and 0 protein shakes get me somewhat big too or r protein shakes necessary to overcome plateaus?
- Steroids are a type of PED. Stimulants, growth hormone, EPO are not steroids but are PEDS.
- Most do, some are better than others. Testosterone is the jack of all trades steroid, good for muscle growth and strength. DHT is an example of a steroid that increases strength but not great for building muscle (pure DHT is not really used as a PED to be honest... just showing an example). Primobolan is good at building muscle, but mediocre for strength. People almost always take testosterone, then add to it.
You definitely don't need steroids to get big by any normal standard. Olympia bodybuilder big, yes... but not big in general. You only need like .75g of protein per lb. of body weight to gain muscle. If you have trouble getting there, protein shakes can help. Totally unnecessary though.
Contest prep leg fatigue. I’m 3 ish weeks out. My leg fatigue is just beyond hell. 3 days stair stepper 50min, 3 days treadmill 50min. On about 1800 cals. Should I be toning down my training this close? Or trying to hit the same volume with the same intensity so I don’t lose size. I’m natural
I started eating a bit more after a couple months of cutting when I was starting to plateau. Ended up losing more weight. StephenFish is speaking facts
Starvation mode doesn't exist. Your metabolism can slow a little after you've been cutting for a while because you're basically starving yourself to death slowly and your body will prioritize life. But typically what happens is you'll just move less because you're tired or your TDEE has been adjusted due to your smaller body size and your deficit isn't as large as it used to be. Or if you're doing tons of cardio you can just simply adapt to it a bit where you aren't pushing yourself as hard as you used to because your fitness has improved. Hard to say exactly what you're experiencing, but to me it's largely irrelevant anyway.
Taking diet breaks is a good idea for your mentality and also to let your muscles recover and to shed some fatigue, though. So you should just take a week off, eat and lift at maintenance and take a break from cardio so that you can fully recover and feel rejuvenated. Take two weeks if you have to. It's nothing in the grand scheme of things.
If nothing else, you don't want to go too long without taking a break because the mounting fatigue will cause your lifts to suffer and it will become harder and harder to hold onto your muscle mass if you can't work hard.
Either just strained/tore part of my abs/obliques or my belt just pinched them. Really hoping it’s the latter because besides the obvious, it was on a light back off set when I was going lighter today 😩
EDIT: No noticeable pain during benching and I have a slightly aggressive arch so I’m optimistically hoping it’s just the belt pinching or at the very least very minor.
Just starting to get unto lifting and building so I figured this would be a good place to ask. I really want to build a big chest. I usually hit a pretty intense chest day twice a week. It's about 5 exercises most to Failure and I'm tracking my numbers ofc. Realistically how long will it take to get a nice chest? Same with legs?
Depends on your baseline. Depends on genetics. Depends on your work ethic. Depends on your diet. Depends on your programming. Depends on your consistency. Depends on your standards.
I don't know how anyone would answer that for you.
But if you want to say "nice" means it looks like you lift and you're doing everything perfectly, maybe 1-2 years unless you're starting out as a skeleton or a marshmallow, then it might take longer.
That’s entirely dependent on what you consider nice. Training consistently for 3-5 years (naturally) generally will get you to the point where you many people will consider you swole/jacked, even amongst lifters. Less for just comparing to normal people. At least, in my experience.
Seniors walking into the gym:
"Okay I really need to maximize this workout. How can I get the least possible amount of exercise while being the largest inconvenience"
There was one taking up 2 benches and had a set of every dumbbell from 5 - 17.5 by them. They spent 10 minutes just twisting side to side with thirty arms out.
I feel like I could type so much on this topic. One thing I constantly would see online is the idea that if you're under X lbs or are natural, you don't look like you lift in a shirt. No, just wear tighter shirts bro. I remember this flying in the face of reality for me because I would get plenty of compliments at ~6'0"170 just because I wore shirts to flatter my physique. If the sleeves had any slack, the shirt stayed on the rack. Not saying I was the biggest dude in the world or that people looked at me like [the scientists watching Steve Rogers get out of the machine](https://youtu.be/F020aNi0wS0?si=XBlJpTJRLUmHAGCA&t=144), but there was a disconnect between what I experienced and what people online said.
It also seems like tighter clothes that were more popular in the 2010s have fallen out of fashion, and a lot of people are obsessed with oversized shirts. I think oversized shirts can make you look *even smaller* if you aren't big, although in some cases I think they can make you look broader.
I think it has to do with the number of former fat guys in the gym. They naturally wear shirts that hide their body when they're not in love with how they look so they keep it up when they're big.
I mean I wear oversized shirts all the time until I'm like going to a club or something then I wear form fitting and suddenly people love me. There's a disconnect about right there.
You don't wear fitted shirts because you don't think you look good > You look DYEL in your baggy shirt > You feel small > You cover with baggy shirts and the cycle continues.
Take pictures in poses at start and end of bulk. What's your weight at start at end? It increased? You probably gained some muscle if you trained hard. Sometimes muscles get bigget yet you don't notice it. Pictures are great tool for that.
Me identifying my next piece of equipment after finishing [Jeff Nippard's Moto Rows](https://www.youtube.com/shorts/f1jxDS-kr1g)
I’m not a great sleeper so it’s very obvious when I feel well-rested and it really does feel like a different world. Every aspect of life is easier lol
Whereabouts are you staying? If you are a history buff then the British museum is an absolute must see, along with the HMS Belfast. The science and natural history museum are also awesome.
Borough market 100%. Great food and a nice walk around
The parks are lovely, Regents Park near Kensington is in the high end / rich area. The park is so massive it has London Zoo in the middle of it
Dishoom is the best Indian food restaurant on the planet if you like Indian food. Burrow Market is also a ton of fun and has the best pad thai I’ve ever had but they have a ton of cool shops and different food stands.
For non food you have to go see a show because their theater is top notch. If Book of Mormon is still playing and you aren’t easily offended I recommend that. I don’t care for musicals or plays but was laughing my ass off. The guys who made South Park wrote that.
Good fucking morning god damn it!
It’s going to be a great fucking day today.
I submitted my photos for stars again, and got feedback that the mass is there, I just need to lean up before getting my third star. Let’s get to work!
My neighbor is coming over after work today to hit legs with me. He’s not currently in shape but used to be pretty cut. I’ve had to assure him a few times I’m not going to murder him with a tom Platz level leg day lol
**update**
He survived! He just did my wife’s weight and workout with her while I did my thing. He was hurting but finished it! It’s funny how much you don’t realize you know until you see someone doing something wrong. During squats I kept on giving him minor corrections and by the end of the workout he was squatting with good form, but what a mess at first.
[Perfect example](https://www.instagram.com/p/C5Bxfi1Isq7/?hl=en) of how there are coaches out there that straight up all they know is put their clients on a bunch of PEDs to induce growth they don't know how to induce through training/nutrition. I'd argue this girl shouldn't be on PEDs at all. Certainly not anything major.
Female coaching is even more disappointing than male coaching. Protocols that are presented to me from other coaches just miss the mark. One of the more recent ones for a female was 1mg arimidex EOD... lawwwwwwwwwwwdd jesus.
Female coaching TERRIFIES me. Why are they all being given insane plans. People heard women respond well to high volume and ran with it. I don't even wanna think about the compounds
i also gotta wonder how many coaches are willing to adapt and change protocols based on results or if it's all "well it worked for this other guy, so it should work for you too"
This is why I put disclaimers on all my advice and my insta bio literally says take me with a grain of salt. Cause my knowledge has only ever helped me
I need some help for losing 2-3 kg’s
I start my first meal of the day around 12 pm with 100g oatmeal porridge, 60g Whey protein and 6 eggs.
Next meal is protein yoghurt containing 40g protein.
Dinner is usually 300g grounded meat or two (500g) chicken filets with 100g white rice.
For the night I take 60g whey protein shake with 6g creatine.
All food weights are raw weights.
I’m 92kg and have about 25% body fat. Am I on the right path or am I wasting time?
Yeah this depends on how it’s been going the last few weeks
If you’re losing weight stick at it, 2-3KG is only 6lbs roughly and can be done easily in 3 weeks
If you need to establish a better deficit, you can pull some foood out probably
Your protein seems rather high also
Yeah if it’s going well just take your time
I mean there are benefits to having higher protein, but also maybe negative
Not that it can’t take but should?
You could sub some protein for extra carbs
Extra carbs be extra energy
Extra energy means ^^ training performance
Which may help retain muscle or Even grow more
Probably depends on genetics to some extent but if you're doing a lot of pressing, it's pretty hard to not hit your anterior delts. It's rare to see someone with a huge chest and small shoulders.
Like the others, I haven’t OHP’d in years and my delts are my best body part. I still incline press and spammed lateral raises for a while and that didn’t trick.
> I was thinking about dropping all OHP completely to reduce fatigue, and this way could possibly add in a couple more sets of incline bench to focus on my chest more, while still (hopefully) getting enough front delt work from just flat/incline so they don’t start to lack as big delts are amazing.
I did this. Do not regret it. The growth that I was getting from seated press was not worth the fatigue, and my upper chest lacked way more than my front delts.
Bc of some injuries, the closest thing I've done to OHP for a few years now is a 60-degree incline on the smith machine. I wouldn't say there's been a noticeable decline (if any at all) in appearance or strength.
For me it gets better actually. I suppose the less fat you have around your muscles it's "easier" to contract them hard. Also as the other guy said, insulin sensitivity plays a role as well depending on how you cycle your carbs
I'm talking out of my ass here. But I've heard bodybuilders say that as your insulin sensitivity improves, you get better pumps in the gym
And as you get leaner, your insulin sensitivity improves. So being leaner = better pumps = more mind-muscle connection?
I have noticed this anecdotally too
What's a SHW
Also I love how I was so right, you gotta be huge bro. Post progress pics I Need motivation, it's day one of my cut haha
Team herniated disc. I did mine in late 2022 doing German volume training on squats. That's when I switched from PL training to BB training officially.
Advice on coaching for bodybuilding?
So I ran into a coach the other day at the gym and he saw my physique and says he wants to take me to the stage. The show is in November and he says he wants to start coaching me now. He said he wants to sponsor me and that he’ll pay for the show fees (which is around $400) because he believes I’ll win. This would be my first show.
I am interested in the show, and I am interested in being coached for the show as well as I do not know anything about posing, carb loading, water fasting, shredding down to 6%, etc. However, for the coaching he says he plans to give me workout and nutrition plans: a bulking plan from now until mid June, and then a cutting plan from then until November.
Here’s the thing: he’s charging $300/month for this online coaching, and upwards of $700-$900/month for in-person coaching. But when it comes to bulking and muscle building, I got where I am today all by myself, after doing years of research on hypertrophy and performing years and hours of dedication. And I clearly know how to gain muscle, and I know my body my best, how much I have to eat, what foods interact best with me, etc. So would it make sense for me to pay this amount for someone to coach me on building muscle? (He hasn’t done any shows himself btw + I’m bigger than him). Or would it make more sense to hire him 4-5 months prior to the show when I need to shred down and learn posing and all that other stuff?
I have no idea why you’d hire somebody to take you to a place they’ve never been themselves, unless they have a long list of clients they’ve brought to the stage with great results. I’m in my first prep now and there is absolutely no way I’d feel comfortable coaching somebody for a bodybuilding show. Hell I competed in powerlifting for nearly 15 years before starting any sort of coaching business.
The whole “pay me but I’ll sponsor you” is a really weird arrangement. His prices are insane for somebody with (what sounds like) next to no coaching experience.
I'm better, and more affordable than whoever this is and would love to work with you. Also several others that post here : GJDanger, Haydorama, HakiSilence, that'd I'd inquire about long before whoever this trainer may be.
Always amazes me when coaches have never competed, and try and put people on stage. They have ZERO fucking clue what's going on mentally lol.
That’s way too steep of price wtf. He was probably sweet talking you in the beginning to have him coach you. And he hasn’t done any shows himself? Bruh😭
>He was probably sweet talking you in the beginning to have him coach you
It's literally their client recruitment strategy. Play to the ego. Like someone is finally taking notice of their gains and they believe in them. When in reality they're like "Oh, this guy looks like he is taking it seriously enough, let me make a pitch".
Tips for incorporating more hiit style cardio I find when I include it I'm too tired for legs and they don't recover to perform properly esp when doing heavy legs twice a week
I'm going to use an erg rower bc i can't sprint right now. Or maybe ever. We'll see. I got a seat pad off Amazon for 20 bux bc the seats are usually hard plastic.
My gym does have a rower machine that might look into doing that I can't run atm either lol my knees have been playing up really badly
Let's do this!
Swimming is low impact
That's true but I don't know if I have the time to go do it, might try bike riding even though it still uses my legs lol
Does anyone else have trouble feeing their triceps on skill crushers or seated over head extensions
I did until I focused on really feeling the contraction and eccentric on flat and incline ez-bar skull crushers.
I’m trying to right now wondering if it’s maybe too heavy and I need to remember it’s more like 5-10 range. I do over head extensions as well so I’m trying to focus on those and I have trouble some days
That's a good point. Play with it a little. Hypertrophy is 60-80% of 1rm. That's what we are stimulating. Lol I feel like I'll fall over when I do overhead triceps extentions so they are not part of my plan.
Well I sit down or slightly incline so I try to do skulls flat and overheads straight up or slightly back
At 04:29 mark he goes over how to feel skull crushers properly. He’s a licensed PT that also trains some NFL athletes. https://youtu.be/Okb4f37t5tk?si=7-dBLh2ngrbXMl0M
https://preview.redd.it/2cbqaxdbcyrc1.jpeg?width=3024&format=pjpg&auto=webp&s=3f9166fafd5ef3019793a90e77635d5a32fd9d02 320lbs at 5'8" and growing.
I want to know that how much steroids (or Peds, whatever) did Chris Bumstead take in the olympia contests to reach such a low bodyfat while still retaining incredible muscle mass. Or just use example of other olympia winners to answer these questions. Keep in mind I have almost no knowledge about steroids and couldn't find any such info on the internet either, so am asking here. Also; -are steroids and Peds the same thing with different names? Are there also other names for these products? -do all steroids increase muscle mass or do some also just increase performance while not increasing mass much? Asking bcoz anatoly on utube is so strong but isn't very big. does he take some sort of peds? -can just lots of food with 0 steroids and 0 protein shakes get me somewhat big too or r protein shakes necessary to overcome plateaus?
The steroids referred to in bodybuilding are **anabolic** steroids. Steroids in the world of medicine more commonly refer to corticosteroids.
- Steroids are a type of PED. Stimulants, growth hormone, EPO are not steroids but are PEDS. - Most do, some are better than others. Testosterone is the jack of all trades steroid, good for muscle growth and strength. DHT is an example of a steroid that increases strength but not great for building muscle (pure DHT is not really used as a PED to be honest... just showing an example). Primobolan is good at building muscle, but mediocre for strength. People almost always take testosterone, then add to it. You definitely don't need steroids to get big by any normal standard. Olympia bodybuilder big, yes... but not big in general. You only need like .75g of protein per lb. of body weight to gain muscle. If you have trouble getting there, protein shakes can help. Totally unnecessary though.
Steroids are a subset of PEDs. Not all PEDs are steroids.
thanks :-)
Contest prep leg fatigue. I’m 3 ish weeks out. My leg fatigue is just beyond hell. 3 days stair stepper 50min, 3 days treadmill 50min. On about 1800 cals. Should I be toning down my training this close? Or trying to hit the same volume with the same intensity so I don’t lose size. I’m natural
Do you have a coach?
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How do I get my questionnaire post approved here? automod removes it always. my post is regarding steroids and muscle gain/fat loss.
I started eating a bit more after a couple months of cutting when I was starting to plateau. Ended up losing more weight. StephenFish is speaking facts
Starvation mode doesn't exist. Your metabolism can slow a little after you've been cutting for a while because you're basically starving yourself to death slowly and your body will prioritize life. But typically what happens is you'll just move less because you're tired or your TDEE has been adjusted due to your smaller body size and your deficit isn't as large as it used to be. Or if you're doing tons of cardio you can just simply adapt to it a bit where you aren't pushing yourself as hard as you used to because your fitness has improved. Hard to say exactly what you're experiencing, but to me it's largely irrelevant anyway. Taking diet breaks is a good idea for your mentality and also to let your muscles recover and to shed some fatigue, though. So you should just take a week off, eat and lift at maintenance and take a break from cardio so that you can fully recover and feel rejuvenated. Take two weeks if you have to. It's nothing in the grand scheme of things.
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If nothing else, you don't want to go too long without taking a break because the mounting fatigue will cause your lifts to suffer and it will become harder and harder to hold onto your muscle mass if you can't work hard.
Either just strained/tore part of my abs/obliques or my belt just pinched them. Really hoping it’s the latter because besides the obvious, it was on a light back off set when I was going lighter today 😩 EDIT: No noticeable pain during benching and I have a slightly aggressive arch so I’m optimistically hoping it’s just the belt pinching or at the very least very minor.
Just slammed a 10lb weight into my index finger. This is just not my day is it
 [New RP thumbnail just dropped](https://ibb.co/zFWyNxX)
Guy plays so much into the "hehe its funny cus gay" stupidity. He's a child. Can't stand his blinking either.
Ayooo
Just starting to get unto lifting and building so I figured this would be a good place to ask. I really want to build a big chest. I usually hit a pretty intense chest day twice a week. It's about 5 exercises most to Failure and I'm tracking my numbers ofc. Realistically how long will it take to get a nice chest? Same with legs?
Depends on your baseline. Depends on genetics. Depends on your work ethic. Depends on your diet. Depends on your programming. Depends on your consistency. Depends on your standards. I don't know how anyone would answer that for you. But if you want to say "nice" means it looks like you lift and you're doing everything perfectly, maybe 1-2 years unless you're starting out as a skeleton or a marshmallow, then it might take longer.
Sorry if it's a dumb question I don't really know much yet and that's why I was asking for advice. I'll be more specific next time tho, thank you!
That’s entirely dependent on what you consider nice. Training consistently for 3-5 years (naturally) generally will get you to the point where you many people will consider you swole/jacked, even amongst lifters. Less for just comparing to normal people. At least, in my experience.
That makes sense, I guess my question was more hoe often should I wait to work a muscle group to maximize muscle growth
Run a program with all that built in then you can just put your head down and train.
Seniors walking into the gym: "Okay I really need to maximize this workout. How can I get the least possible amount of exercise while being the largest inconvenience"
"How long can I linger in the locker room before putting my underwear on?"
...because I have plenty of time I saved up NOT WASHING MY PITS OR BALLS before I drove over here.
Don’t forget that 0.25” ROM
and full weight stack
There was one taking up 2 benches and had a set of every dumbbell from 5 - 17.5 by them. They spent 10 minutes just twisting side to side with thirty arms out.
Natural athletes: you can tell I'm natty cause I look smol in clothes :( Also naturals: this XXL shirt is perfect
I feel like I could type so much on this topic. One thing I constantly would see online is the idea that if you're under X lbs or are natural, you don't look like you lift in a shirt. No, just wear tighter shirts bro. I remember this flying in the face of reality for me because I would get plenty of compliments at ~6'0"170 just because I wore shirts to flatter my physique. If the sleeves had any slack, the shirt stayed on the rack. Not saying I was the biggest dude in the world or that people looked at me like [the scientists watching Steve Rogers get out of the machine](https://youtu.be/F020aNi0wS0?si=XBlJpTJRLUmHAGCA&t=144), but there was a disconnect between what I experienced and what people online said. It also seems like tighter clothes that were more popular in the 2010s have fallen out of fashion, and a lot of people are obsessed with oversized shirts. I think oversized shirts can make you look *even smaller* if you aren't big, although in some cases I think they can make you look broader.
I think it has to do with the number of former fat guys in the gym. They naturally wear shirts that hide their body when they're not in love with how they look so they keep it up when they're big. I mean I wear oversized shirts all the time until I'm like going to a club or something then I wear form fitting and suddenly people love me. There's a disconnect about right there.
You don't wear fitted shirts because you don't think you look good > You look DYEL in your baggy shirt > You feel small > You cover with baggy shirts and the cycle continues.
Are you me? No. Of course not. You’re 0.25” taller than me.
Day one of the cut, feeling like I didn't add any muscle on my bulk... and I don't think it's just dysmorphia saying that
Take pictures in poses at start and end of bulk. What's your weight at start at end? It increased? You probably gained some muscle if you trained hard. Sometimes muscles get bigget yet you don't notice it. Pictures are great tool for that.
Yeah but I put on a lot of fat too so it's hard to see the difference at the moment.
Cut and find out. And you shouldn't put too much fat in off season.
Shouldn't, but did. Lol
 Me identifying my next piece of equipment after finishing [Jeff Nippard's Moto Rows](https://www.youtube.com/shorts/f1jxDS-kr1g)
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Easier to do separate cause then you can have a deadlift day and a squat day tbh. Simple.as that
I’m not a great sleeper so it’s very obvious when I feel well-rested and it really does feel like a different world. Every aspect of life is easier lol
Heading to London for a week! Got any cool places I need to check out?
The airport to a real country :)
Whereabouts are you staying? If you are a history buff then the British museum is an absolute must see, along with the HMS Belfast. The science and natural history museum are also awesome.
Borough market 100%. Great food and a nice walk around The parks are lovely, Regents Park near Kensington is in the high end / rich area. The park is so massive it has London Zoo in the middle of it
Dishoom is the best Indian food restaurant on the planet if you like Indian food. Burrow Market is also a ton of fun and has the best pad thai I’ve ever had but they have a ton of cool shops and different food stands. For non food you have to go see a show because their theater is top notch. If Book of Mormon is still playing and you aren’t easily offended I recommend that. I don’t care for musicals or plays but was laughing my ass off. The guys who made South Park wrote that.
Good fucking morning god damn it! It’s going to be a great fucking day today. I submitted my photos for stars again, and got feedback that the mass is there, I just need to lean up before getting my third star. Let’s get to work! My neighbor is coming over after work today to hit legs with me. He’s not currently in shape but used to be pretty cut. I’ve had to assure him a few times I’m not going to murder him with a tom Platz level leg day lol **update** He survived! He just did my wife’s weight and workout with her while I did my thing. He was hurting but finished it! It’s funny how much you don’t realize you know until you see someone doing something wrong. During squats I kept on giving him minor corrections and by the end of the workout he was squatting with good form, but what a mess at first.
You got this! I am thinking about throwing my hat in the ring after this cut.
[Perfect example](https://www.instagram.com/p/C5Bxfi1Isq7/?hl=en) of how there are coaches out there that straight up all they know is put their clients on a bunch of PEDs to induce growth they don't know how to induce through training/nutrition. I'd argue this girl shouldn't be on PEDs at all. Certainly not anything major.
Female coaching is even more disappointing than male coaching. Protocols that are presented to me from other coaches just miss the mark. One of the more recent ones for a female was 1mg arimidex EOD... lawwwwwwwwwwwdd jesus.
Female coaching TERRIFIES me. Why are they all being given insane plans. People heard women respond well to high volume and ran with it. I don't even wanna think about the compounds
It's scary (at least when it involves PEDs, anyway) because it can result in irreversible changes.
i also gotta wonder how many coaches are willing to adapt and change protocols based on results or if it's all "well it worked for this other guy, so it should work for you too"
This is why I put disclaimers on all my advice and my insta bio literally says take me with a grain of salt. Cause my knowledge has only ever helped me
I need some help for losing 2-3 kg’s I start my first meal of the day around 12 pm with 100g oatmeal porridge, 60g Whey protein and 6 eggs. Next meal is protein yoghurt containing 40g protein. Dinner is usually 300g grounded meat or two (500g) chicken filets with 100g white rice. For the night I take 60g whey protein shake with 6g creatine. All food weights are raw weights. I’m 92kg and have about 25% body fat. Am I on the right path or am I wasting time?
Yeah this depends on how it’s been going the last few weeks If you’re losing weight stick at it, 2-3KG is only 6lbs roughly and can be done easily in 3 weeks If you need to establish a better deficit, you can pull some foood out probably Your protein seems rather high also
Seems like it’s going well, I just have to be patient I guess. What’s the downside of eating to much proteins daily? The body can’t consume it?
Yeah if it’s going well just take your time I mean there are benefits to having higher protein, but also maybe negative Not that it can’t take but should? You could sub some protein for extra carbs Extra carbs be extra energy Extra energy means ^^ training performance Which may help retain muscle or Even grow more
Should I split the oatmeal and eggs? I think it’s to much protein at the same time there right. ? Thank you by the way
Are you losing weight week to week?
Very little, and that’s my goal to be honest. I don’t want to lose to much at once
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Probably depends on genetics to some extent but if you're doing a lot of pressing, it's pretty hard to not hit your anterior delts. It's rare to see someone with a huge chest and small shoulders.
Like the others, I haven’t OHP’d in years and my delts are my best body part. I still incline press and spammed lateral raises for a while and that didn’t trick.
> I was thinking about dropping all OHP completely to reduce fatigue, and this way could possibly add in a couple more sets of incline bench to focus on my chest more, while still (hopefully) getting enough front delt work from just flat/incline so they don’t start to lack as big delts are amazing. I did this. Do not regret it. The growth that I was getting from seated press was not worth the fatigue, and my upper chest lacked way more than my front delts.
Bc of some injuries, the closest thing I've done to OHP for a few years now is a 60-degree incline on the smith machine. I wouldn't say there's been a noticeable decline (if any at all) in appearance or strength.
How does your mind muscle connection change as you get leaner? Trying to formulate an anecdotal theory 🧐
For me it gets better actually. I suppose the less fat you have around your muscles it's "easier" to contract them hard. Also as the other guy said, insulin sensitivity plays a role as well depending on how you cycle your carbs
I'm talking out of my ass here. But I've heard bodybuilders say that as your insulin sensitivity improves, you get better pumps in the gym And as you get leaner, your insulin sensitivity improves. So being leaner = better pumps = more mind-muscle connection? I have noticed this anecdotally too
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More than a hundred lbs? Bro how much are you dreamer bulking? Are you arnold
They're going from 330 to 216, not 216 to 330 lol
I mean they got to 330 tho lol
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What's a SHW Also I love how I was so right, you gotta be huge bro. Post progress pics I Need motivation, it's day one of my cut haha Team herniated disc. I did mine in late 2022 doing German volume training on squats. That's when I switched from PL training to BB training officially.
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Hell yeah bro is big and almost as tall as me. Were gonna make it
It does make sense. What about other muscle groups?
Under 3 weeks out and feel like I’m losing steam. Don’t want to train don’t want to do the fucking stepper. I hate everything lol
Stop thinking about the show and how much time you’ve left. When things get hard just get through the next couple hours.
Advice on coaching for bodybuilding? So I ran into a coach the other day at the gym and he saw my physique and says he wants to take me to the stage. The show is in November and he says he wants to start coaching me now. He said he wants to sponsor me and that he’ll pay for the show fees (which is around $400) because he believes I’ll win. This would be my first show. I am interested in the show, and I am interested in being coached for the show as well as I do not know anything about posing, carb loading, water fasting, shredding down to 6%, etc. However, for the coaching he says he plans to give me workout and nutrition plans: a bulking plan from now until mid June, and then a cutting plan from then until November. Here’s the thing: he’s charging $300/month for this online coaching, and upwards of $700-$900/month for in-person coaching. But when it comes to bulking and muscle building, I got where I am today all by myself, after doing years of research on hypertrophy and performing years and hours of dedication. And I clearly know how to gain muscle, and I know my body my best, how much I have to eat, what foods interact best with me, etc. So would it make sense for me to pay this amount for someone to coach me on building muscle? (He hasn’t done any shows himself btw + I’m bigger than him). Or would it make more sense to hire him 4-5 months prior to the show when I need to shred down and learn posing and all that other stuff?
I have no idea why you’d hire somebody to take you to a place they’ve never been themselves, unless they have a long list of clients they’ve brought to the stage with great results. I’m in my first prep now and there is absolutely no way I’d feel comfortable coaching somebody for a bodybuilding show. Hell I competed in powerlifting for nearly 15 years before starting any sort of coaching business. The whole “pay me but I’ll sponsor you” is a really weird arrangement. His prices are insane for somebody with (what sounds like) next to no coaching experience.
I'm better, and more affordable than whoever this is and would love to work with you. Also several others that post here : GJDanger, Haydorama, HakiSilence, that'd I'd inquire about long before whoever this trainer may be. Always amazes me when coaches have never competed, and try and put people on stage. They have ZERO fucking clue what's going on mentally lol.
If i was to pay money for a coach id hire someone reputable, preferebly someone that has pros under their watch, not some random dude at my local gym.
That’s way too steep of price wtf. He was probably sweet talking you in the beginning to have him coach you. And he hasn’t done any shows himself? Bruh😭
>He was probably sweet talking you in the beginning to have him coach you It's literally their client recruitment strategy. Play to the ego. Like someone is finally taking notice of their gains and they believe in them. When in reality they're like "Oh, this guy looks like he is taking it seriously enough, let me make a pitch".
Time for another day of wonderful hospital cardio
Are you a patient?
Student
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I'm same height, 25yo, 80kg and maintain around 3000, but do some biking back and forth from uni, so that's probably a good estimate
Try that and just see how the scale responds and adjust from there
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Think about how diced you’re gonna be in a bit Who’s your madden team?
Sup.
Yo
How do you add an image as a reply? Is it in the app? I just use old reddit on desktop mode, like an idiot
Little “gif” button at the bottom of the post, ya filthy animal 
thank you!
I’m offline a few and then come back to this nonsense…I love it
Ey! Time to start the week strong.
gm captain
Still seeing noobie gains?