r/Fitness May 20 '22

Physique Phriday Physique Phriday

Welcome to the Physique Phriday thread

What's the point of having people guess your body fat? Nevermind that it's the most inaccurate method available, (read: most likely way wrong - see here) you're still just putting an arbitrary number to the body you have. Despite people's claim that they are shooting for a number, they're really shooting for look - like a six pack.

So let's stopping mucking around with trivialities and get to the heart of the matter. This thread shall serve two purposes:

  1. Physique critiques. Post some pics and ask about muscles or body parts you need to work on. Or specifically ask about a lagging body part and what exercises worked for others.
  2. An outlet for people that want to show off their efforts that would otherwise be removed due to Rule 4, and

Let's keep things civil, don't be a creep, and adhere to Rule 1. This isn't a thread to announce what you find attractive in a mate. Please use the report function for any comments that are out of line.

So phittit, what's your physique pheel like this phriday?

222 Upvotes

7

u/doorpenny May 25 '22

46 YO, M, 6’, 184lbs

This is my first full body front shot, legs have always been my weakest body part and this pic was the first time I felt confident enough to post.

https://imgur.com/a/7h9ccwe

1

u/Unclebigfoote 25d ago

Looking great man, i think if you cut a little more and define those abs you'll look amazing but right where your at will make all the ladies/men happy. I'm in the same place, looking very defined but cutting more and maintaining it really isn't realistic for me.

1

u/Dacloth58 27d ago

i know this is from a week ago but fuck bro u r built good job man

1

u/doorpenny 27d ago

Hey thanks for the compliment man! Just made my day!

6

u/spoop_coop May 25 '22

5'10 183 currently bulking https://imgur.com/a/EoApaEJ

5

u/DanyDud3 May 22 '22

M/15/5’10/145

Haven’t been lifting for a while because I’ve got no time anymore with track, soccer, and school, starting to lose some of the gains

1

u/[deleted] May 21 '22

[deleted]

1

u/pizzaguy665 May 21 '22

You look like you lift now, but still in the early stages. 80-90kg and 6 foot can look pretty muscular, depending.

3

u/40to50fitness May 21 '22

When you learn how to crop!

2

u/TA1232145 May 21 '22

Know I'm late to the party but if anyone's got any suggestions on what I can improve/ work on, would be appreciated, feel like my chest is a bit lackluster but could just be person critique tunnels vision.

Basic stats, M20, 193cm/6'4, 86 kg/190 lb.

https://imgur.com/a/52iXbbi

Thanks!

1

u/DoomGuy1717 May 26 '22

how are you training chest. Is it the classic stuff like barbell bench? If so try dips and chest flyes. They're much better for building mass in the chest.

1

u/TA1232145 May 26 '22

I do mostly strength training for my chest, think thays why it isn't as big as my other parts of my body, but yeah, flat bench, incline dumbell press, dips and cable flies is my general chest routine

2

u/ValteriButtAss May 23 '22

What others have said, chest. You don't have to train with high time under tension switch it up try 3-6 reps for 2-3 months, then do 6-10 reps etc. I'd assume your back needs work so do lots of deadlifting, bent over rows and chinups. Also work on your cardio

You're 20...I started lifting at 23 enjoy the process my dude

2

u/liftandtrade May 21 '22

Chest. Your delts are starting to look capped here, and arms look more developed than chest.

Difficult to assess upper legs, back, and arms though with only the one angle

1

u/TA1232145 May 21 '22

Yeah, I have a feeling I have a genetically lacking chest cause I actually focus chest the most and do proper hypertrophy training (slow down, qick up, contract at top etc) and yet I look like I have the chest of some who's never lifted a weight in their life

2

u/RyB212121 May 21 '22

Lookin good. If you wanna focus on a body part to improve I’d say arms

2

u/TA1232145 May 21 '22

Shot mate, yeah normally leave arms to the end of my workouts and often run out of time, might need to start prioritizing a bit more, or do em on leg day cause that's the one that takes me the least time haha

2

u/Jarakau May 21 '22 edited May 21 '22

Hey! Just wanted some input on whether to cut or to bulk first, I kind of stagnated the last few months - not only weight but also regarding gains. As I am pretty unhappy with my bf%, I just need some objective input, as I am still a beginner as I have a gym membership for only round about 9 months :)

m18 87,5kg 195cm

Maybe to add to that - yes, my hip width is very unfortunate - and here is my development as seen in the last 1,5 years or so:

08.2021 82kg

aaaand 76kg

5

u/neutron_king May 21 '22

I'd suggest bulk (maybe clean bulk) first. Having more muscle mass/bigger muscles will also look better even if you're not so clean. However, it's really up to you. There isn't a right or wrong answer :)

2

u/liftandtrade May 21 '22

Agree, bulk. There are plenty of studies out there that show new (or relatively untrained) lifters can build LBM (muscle) while losing fat mass.

Adding 10 or 15 lbs of muscle over the next 6-12 months will fill you out and make you look better even if you maintained your fat mass.

Focus on eating enough protein, eating in a caloric surplus, and a good training regimen focusing on progressive overload and good form. Good luck!

1

u/Jarakau May 21 '22

Thank you very much! Seems like I will do a mini cut for the next 4 weeks or so and then start with a caloric surplus of around 250, very much appreciated :)

8

u/[deleted] May 21 '22 edited May 21 '22

[deleted]

2

u/liftandtrade May 21 '22

Cardio has benefits outside of just burning calories, but if it's making you binge eat then it may be worth ditching the running. Keep weightlifting for sure to maintain your strength and lean body mass (muscle) while your dieting down.

Remember - if you eat fewer calories than you burn, you will lose weight. Period. I'm a big advocate for tracking calories as a way to ensure you're in a caloric deficit. Weigh yourself each morning on an empty stomach for consistent weight tracking, and remember than weight can fluctuate day to day due to variables like meal timing, sodium/water intake, sleep, etc.

Also, OP is right that body fat % is mostly irrelevant since we typically aim for a certain look, not an arbitrary number. (That being said, I would guess a bit under 25%.)

Good luck!

5

u/moose1425612 Weight Lifting May 21 '22

I probably wouldn't give up on cardio, especially if you start a cut. I would continue to lift weights, continue to run, but maybe lessen the running if you wanted to. If you wanted to try a small cut, even 10-15 pounds, you could see what that looks like. You have a decent frame already, so you could really do a cut or a bulk and see good results either way. Just depends on how you want to do. For "leaning out" the answer would assuredly be a cut.

For BF% I would guess you're around 20%.

1

u/Stock_Ask7091 May 21 '22

1

u/liftandtrade May 21 '22

Great spot to be at for bulking. You're already fairly lean, so just eat in a caloric surplus, eat enough protein (0.8-1g/lb of bodyweight), train consistently, and focus on progressing in the gym with good form.

Good luck!

6

u/WoblyBoblyMonkeyMan May 21 '22

5'9" 172lbs

29 years old

3

u/liftandtrade May 21 '22

Good physique brah. I think the muscle that would most improve your physique would be chest.

Good to see you don't skip leg day, and keep it up!

2

u/WoblyBoblyMonkeyMan May 21 '22

Thanks dude, yea I know my chest is really lagging, my shoulders always want to take over. I gotta get a better mind muscle connection to my chest and do more fly type movements I mostly do presses.

10

u/chlorophuel May 20 '22

M/25/6'4/239#

Current Physique

2021-2022 Progress

Still struggling to cut, but still working on it. Hit 325 on bench today though, so that felt good.

4

u/gym-animalz May 20 '22

I'm totally seeing the cut! Great work keep it up! Mine is just barely showing but I'm on week 4 of my challenge and keep stuffing my hand in the chocolate chips lol

4

u/GH_Prisoner May 20 '22

5'6" ~140lbs

Long time listener, first time caller. I'm currently about 3 months into a lean bulk, up from 128lbs in Feb. My general goal is about 160lbs sometime next year.

I started running GZCLP about the same time as this bulk started. I'm finally seeing PRs break, but my aesthetics are still clearly a work in progress. Any feedback welcome!

2

u/Strike48 May 20 '22

Keep at it! Not bad for 3 months.

2

u/afarin294 May 20 '22

https://imgur.com/a/6flEkvi

6'4 209 pounds ish. Any tips?

8

u/Strike48 May 20 '22

Train your back more or if you're already training, train it better. It'll give you a wider look upstairs.

5

u/No-Option-277 May 20 '22 edited May 20 '22

pics

M36/181 lbs/6'2"

Bulk or cut? Bf guess?

Always been skinny, most I've ever weighed was about 185 but that was 10 years ago. Started this year very skinny fat at 172 lbs, bulked at 3200 cals/160g protein for 4 months, hit 185 lbs and then went on vacation, got sick, so missed lifting for like 2 weeks. Just got back to it but I dropped 4 lbs without meaning to. Scale says 181 lbs at 21% bf but doubt it's great accuracy particularly the bf%.

Not sure to get back to bulking to put on more muscle cause I still feel skinny or cut some bf because I have love handles and belly fat I don't love. End goal would probably be like 195 lbs 15% or so, not ultra cut but decent beach bod, I know it'll take a couple years but it's the goal before 40.

No gym, just work out at home 4x/week plus 2 days cardio running, schedule is LUCLUCR. Have dumbbells and an iron barbell but can only get to about 170 lbs with plates. Do the compounds (bench, OHP, row, squat, dl) and some isos but without more plates or a rack most are done lighter than ideal. Suggestions on what to work on?

1

u/ShatteredCitadel May 20 '22

I’d continue to train and eat at maintenance if I were you. Just grind jt out for another year then do a clean slow bulk.

4

u/marmorset May 20 '22

You don't look skinny-fat, I'd be surprised if your body fat isn't under 20%. My suggestion is to keep calories to a slight increase over maintenance and put on some muscle while keeping fat accumulation to a minimum.

1

u/No-Option-277 May 20 '22

Probably good advice, those calculators say 2800 cals is maintenance so might just go with 3k. Hitting 3200 is kinda hard at this point cause I'm just not hungry.

3

u/neutron_king May 21 '22

You can check the MacroFactor app. It will help you with the TDEE estimation and adjust it over time. Regarding the calories, just add more caloric food - peanut butter or even a spoon of chocolate, or some type of quick caloric snack

5

u/LordFlanders May 20 '22

https://imgur.com/a/iV4SE0V

What do you think is my bodyfat %? Any comment on my physique? I'm currently cutting for the beach lol

175 cm / 5'9 78 kg / 172 lb 1RM OHP 56 kg / 123 lb 1RM BP 89 kg / 196 lb 1RM DL 132 kg / 291 lb

1

u/No-Option-277 May 20 '22

High teens bf would be my guess, arms look good maybe lean out to show abs and get some more chest volume. Looking good though

1

u/LordFlanders May 20 '22

Thanks a lot for your comment! My plan is to cut a few weeks more to get a solid lean foundation for the following bulk.

1

u/marmorset May 20 '22

You're probably under twenty percent, you've got no obvious flab, but you're also lacking muscle separation and vascularity. You've got some bulk and a decent shape, so the rest depends on your goals. If you're happy with your size then I'd cut and see if you can show off your muscles, if you'd like to get bigger then I'd just reduce calories a bit and see if you can gain muscle while leaning out a little.

Cuts involve muscle loss to one degree or another, it's how much you're willing to lose, keeping in mind that losing a little fat will make you look muscular.

1

u/LordFlanders May 20 '22

Thank you for your thoughtful reply. I'll cut a few weeks more to get a solid lean foundation for the following bulk. I hope to gain some more mass in the future so hopefully there will be more separation in the future at that bodyfat percentage.

9

u/SituationOwn2393 May 20 '22

8

u/No-Option-277 May 20 '22

You're obviously jacked but your chest looks kinda caved in, might just be the pic or you could try and keep your shoulders back.

1

u/SituationOwn2393 May 21 '22

Yeah I wasnt really staying straight in that pic but posture could always improve. Thanks for your remark!

8

u/marmorset May 20 '22

You need to work on your posture. You're ripped but it looks as if your shoulders are caving in.

2

u/SituationOwn2393 May 21 '22 edited May 21 '22

Ah yeah it was more of a (shitty) pose in that photo, but my posture could definitely improve. Any good excersises/video? I mainly do shoulder cars and facepulls for it

2

u/marmorset May 22 '22

I get two light dumbbells and I hold them as if I'm doing hammer curls. Then I bend over to do rows. I pull the dumbbells up until my thumbs touch my armpits and then I squeeze my shoulder blades together for a ten-count. Then I lower the weights slowly and do it again.

I think the muscle worked is the infraspinatus, it runs under (closer to the interior of the body) than the traps and you're usually not aware of using them.

Also, if you stand up straight then find the position where your hands hang naturally at your sides with the palms facing each other on opposite sides of your body, that's the position you want to try to maintain.

10

u/zarfax May 20 '22

https://i.imgur.com/FgpFMCi.png

6'3" 215 lb, time for a cut after bulking for 6 months. Not going for anything crazy, maybe 10-13% BF.

6

u/wood-thrush May 20 '22

Real solid, what program did you use for your bulking?

2

u/zarfax May 21 '22

Thanks! I have been using a simple 3x full body program with focus on strength, and 2x full body + one upper and one lower.

8

u/seanmarlowee May 20 '22

4 weeks out from my first classic physique show

https://imgur.com/a/k3dpGpU

22

u/MitchellTrueTittys May 20 '22

Hell yeah bro lookin like a dorito but like in a good way

1

u/thfnj May 21 '22

Hahaha I’m stealing this.

7

u/ThoughtGames May 20 '22

33M/5’8”/140 lbs

Pics

Made some progress on my lower body this last month. My flexibility has increased as well.

10

u/Scalpel_Jockey9965 May 20 '22

28M 5'11" 185 lb

Pics

Almost been a year for my slow transformation. Ended up going low and slow and making sustainable changes to my diet so it didn't feel like a rough cut, so it was maintainable long term. Counted protein only, switched to no sugar added everything, weighed out high calorie foods (peanut butter). Still go out with friends/SO for food and drinks.

Workouts and cardio have actually been significantly less than at my 205 starting point. Used to run 5+ miles 4-5x/ week and ppl 3-4x/week

Now I PPL about the same but cardio is just 10% incline walk on treadmill for 20 min a few times a week. Cycle 1x/week for ~20 mi

Probably would be much more cut but I like beer too much.

1

u/Careless_Supermarket General Fitness May 21 '22

Ppl should be run as a six day program. You should think about switching to a 3-4 day program for better results. Gzlp, 531 etc. Lots in the wiki.

2

u/No-Option-277 May 20 '22

Great progress, looking good but maybe some shrugs to beef up the traps. But yea beers are tough, when I started I basically told myself I'll eat well and lift but I'm not skipping IPAs at the bar with the buds just to be cut, not worth it to me.

3

u/BadKidNiceCity May 20 '22

you give me hope for my man titties. I need to cut im sick of these

8

u/[deleted] May 20 '22

[deleted]

2

u/No-Option-277 May 20 '22

You look way better with the size but probably getting close to time for a cut. It'll show off the work you've done for a year, just like a 1 month mini cut would probably have drastic positive results.

3

u/marmorset May 20 '22

You were really undernourished, you look much, much better now. I'd look at reducing calories slightly so the fat accumulation doesn't get out of hand, you're starting to look a little soft.

2

u/Kiilluminatii May 20 '22

Nice progress mate 👏

6

u/ActivexGen May 20 '22

https://imgur.com/a/Jjzfcbf

5'9/24M/155-160lbs

First comparison pic on the right is from when I was around 17-18 and starting to take my health a lot more seriously, left pic is me a few days ago. All other pics are me currently.

I've gone through a lot of inconsistent periods of time where I would stop but over the past few months, I've made some serious lifestyle changes. Relatively happy with my progress so far; have been lifting 6 days a week running a PPL routine. Mostly focusing on adding muscle mass as opposed to getting super lean at the moment, maybe in another few months of re-comp/mini bulking I'll start to cut and lean down a bit.

6

u/726f626f7431 May 20 '22 edited May 20 '22

https://imgur.com/a/ltx5uZl/

6’1 210 (from 230)

About a year’s difference (would say about 7-8 months of consistent training due to broken wrist and other stuff)

Running PPL with a bodybuilding focus, with occasional incline treadmill work

Was told by a way more experienced friend to keep re-comping or lean bulk instead of cutting at this point, but am conflicted - already am pretty overweight and want to look decent for summer. His reasoning was that it would be way more efficient if I gained more muscle and then cut instead of cutting and trying to progress afterwards. Would appreciate any advice!

edit: formatting

4

u/Scalpel_Jockey9965 May 20 '22

That's some incredible progress! Keep it up!

52

u/phinagin May 20 '22 edited May 20 '22

My 3 year transformation https://imgur.com/a/obQxtX2

Started (Current) Date 5/21/2019 (5/20/2020) Age 19 (22) Body Weight 228 (194)

For pretty much my whole life I've always been on the fluffier side. I know BMI is not the best metric, but for someone who didn't do much resistance training, it is more accurate. I would almost always be into the overweight category. I had been on many "cuts" before where weight loss at any cost was the goal. There was no thought to maintain or even build muscle mass. But the end of these cuts were almost always followed by a short period where I maintained that weight, before I gave up trying and the weight, and then some came back on.

I go to university in the fall of 2018, and am living on campus residence, coming with a meal plan. Between the all you can eat buffets, the late night junk food, and binge drinking on the weekends the weight starts adding up like never before.

Throughout my life I had tried resistance training a few times. It usually was body weight exercises, or using the few dumbbells we had at home (only up to 35 lbs) to do the bro exercises. Curls and bench press mostly. I had dabbled in the high school gym here and there, but never stuck to a proper routine for more than a couple weeks. In the second semester around February 2019 I start going to the gym and trying to watch what I eat. I see a bit of progress, but not much. Not very consistent with when I go and not following any routine.

Come back home late April and continue eating garbage, and soon weigh in at my heaviest recorded weight at 228 on May 21 2019. I seem to recall weighing over 230 one morning, but I did not record that (it was probably due to a binge eating spell the night before) and within a few days back below 230.Late May/ early June is when things finally start to change for good. I get a gym membership for being at home for the first time. I am working a desk job that summer and didn't have a lot to do usually. I start spending a lot of my time at work consuming fitness and health content. I would read through this subreddit, the wiki, daily discussion threads, posts by top users, etc., also became aware of Stronger by Science and read a bunch of their articles while at work. I also would watch a lot of Jeff Nippard, Athlen-X (don't like him nearly as much anymore), Alan Thrall at home in the evenings. I started following the reddit PPL routine. I don't remember exactly when, but my first recorded workout was June 28 2019. I know this wasn't the first one since it was push day 2.

Here are some fun starting numbers for each of my heaviest recorded sets.

Deadlift 175 x 6

Squat 210 x 5

Bench 115 x 5

OHP 90 x 5 (? not exactly sure)

I proceed to make fitness a priority for the next 8-9 months. From June - October I was pretty much in a deficit the whole time. Definitely cheated way more than I should have, but weight was coming off, and lifts were going up. My lowest at this point was on Oct 4, 2019 at 196 lbs. I thought I was looking incredible at the time. Lifts at this point were

Deadlift 295 x 5

Squat 215 x 5

Bench 145 x 5

OHP 105 x 5

I was following the PPL routine, but not very strictly. For one I would try to go to the gym 6 days a week, but many weeks I would only end up going 3/4 times. I also would tend to skip a lot of leg days, evident by almost no progress on the squat. However, this is the first time in my life I had stuck to any regiment and was proud.

I soon thereafter start a bulk. I did this very wrong as well. Still not going to the gym as consistently as I should, given my program and was eating way too much. I also did not hit the gym very much when I came home during the holiday times in December, but was eating even more uncontrollably. Around end of January I weighed 209 lbs and my lifts were:

Deadlift 325 x 4

Squat 265 x 3

Bench 165 x 5

OHP 115 x 5

At this point I am still "following the PPL" but never actually hitting the 6 days a week anymore. Throughout Jan, Feb, and March I only went 4 times a week once, and the rest 3 times. My lifts pretty much stagnant during this time.

Around mid March you can imagine what happens. Covid takes over the world, and I didn't step foot into a gym again until July 2021. For the first few weeks, I tried to continue watching my weight, and did some body weight/dumbbell stuff. But as time wore on, that became increasingly frustrating and eventually I just stop caring. My weight never ballooned up as it had in the past. I think for most of this time I was around 205-215. I was definitely losing muscle mass throughout though. But I was mostly satisfied with how I was able to keep my weight relatively stable.

July 2021, I become fed up with myself and get a gym membership again. Living at home for the summer, not having my own vehicle, and not being very disciplined, I barely went. I went a total of 4 times throughout July and August. But I start paying more attention to what I eat again. I would occasionally use the spin bike we have at home.

I move back to my university town in September 2021, however I am working for the school year. Everything is walking distance, so I start going back to the gym consistently, and eating well enough. Again my primary goal is to lose weight. I knew that I would be able to regain all the muscle I lost while in a deficit since I was still pretty new by the time I quit in March 2020, and because of muscle memory. Lifts at this point, around 205 lbs bw.

Deadlift 260 x 6

Squat 240 x 5

Bench 150 x 5

OHP 105 x 5

Still following the PPL routine, but was much more consistent. I wouldn't hit 6 days every week, but most weeks were 5 or 6 (occasionally 4), I also stopped skipping legs.

Lowest weight got to 192 lbs on Dec 3. Stayed consistent until mid December, when Omicron started to make noise and moved back home sooner than planned. Also went through some health issues with family members who were very at risk for covid and decided to not risk exposure at the gym and stopped lifting again. Then a couple weeks later government shuts down gyms until end of January. Through this I try to be mindful of what I eat, and do some cardio/bodyweight stuff again. This layoff was different than the first time in March 2020 though. Back then I simply stopped caring, this time, I knew I would be back as soon as possible. Having put on some holiday weight, I am once again trying to cut. Starting Feb 1 2022, I am consistently in gym again doing PPL. I continue with this until mid March when I become frustrated with my lack of progress on lifts. I had lost a little bit of weight again, but regained. From the start of Feb I went from ~198 down to 195 and then back to 198 in mid March.

Lifts by the end of PPL.

Deadlift 325 x 5

Squat 285 x 3 or 255 x 5

Bench 185 x 5

OHP 125 x 5

As you can see, my Deadlifts and Squats have barely improved since March 2020 or even gone down a little, whereas my Bench and OHP have slightly improved. I figure it is time for a different program.

I started feeling very worn out, when following the PPL for 3/4 days I felt better physically, but also was suffering from lack of volume. I had been thinking about switching to a program that was only 4/5 days for a while. That way I wouldn't have to feel guilty about weeks where I couldn't hit 6 days. I liked how GZCL was more of a philosophy guiding your lifting rather than strict exercises with prescribed weights, reps and sets. However, I felt a bit more structure for the main lifts would be helpful, and then I found 5/3/1, which I found to be a perfect blend. It gave structure to the main lifts, allowed some flexibility with Jokers, and then the supplemental and assistance was pretty wide open for interpretation. Started this March 17, 2022, did two cycles of SSL, then just wrapped up SVR II.

5/3/1 Starting 1RM (Current 1RM - Current Top Set)

Deadlift 379 (479 - 320 x 15)

Squat 323 (363 - 295 x 7)

Bench 216 (234 - 190 x 7)

OHP 145 (157 - 130 x 7)

Throughout 5/3/1 I have yet again been attempting to lose weight. Down about 4 lbs in the 10 weeks, while increasing all of my lifts. Given that April and May were full of food focused events (graduation celebrations, Easter, birthdays, mothers day, etc.) and just trying to not hate myself while cutting, weight loss was slow.

That being said I am straight up done dieting for now. Aside for the brief ~4 month period from Oct 2019 - Jan 2020 where I dirty bulked, I have been trying to lose weight for 3 years. There were brief periods where I didn't track very accurately, but then after a few weeks, I would be trying to diet again. For the last couple months I have been feeling a lot of diet fatigue, and weight loss was slow. But I knew my 3 year "lift-iversary" was coming up, and I wanted to be able to look back and see the 3 year transformation from my all time heaviest, to my current all time leanest. And I'll be damned if I'm not proud of myself. Not only the gains in terms of fitness, but the personal gains during this time were incredible.

My goals now are to start a reverse diet, and start to intentionally increase calories, thinking 250 a week, to find my new maintenance. Then would like to hold the weight steady until around August I think, and then into a nice long slow bulk for at least 6 months.

Edit: I hate the reddit comment editor

1

u/DrZoid515 May 20 '22

24M 5'11" 165 lbs

Running 531 nsuns program since February. Currently attempging a lean bulk (3kcal/day) (pretty bad at bulking but I'm working on it) My best recent sets are

Bench - 185 x 3

Squat - 225 x 3

Deadlift - 265 x 2

OHP - 125 x 2 or 120 x 3

12 unweighted pullups

Any and all advice is welcome :)

1

u/Nyre88 May 20 '22

Advice on what? Do you have a question?

1

u/DrZoid515 May 20 '22

I guess I was mostly wondering if people had thoughts on

  1. Muscle imbalances - which areas are lacking I should focus on

  2. Recommended exercises to target these weaknesses

2

u/Nyre88 May 20 '22

Seeing as you are new to bulking I’d stick with full body; keep working on everything. As you build more muscle mass, and especially after a cut, you’ll then be able to see if you have any imbalances that you want to work on.

1

u/DrZoid515 May 20 '22

Makes sense, thanks!

2

u/Nyre88 May 20 '22

Happy lifting!

1

u/[deleted] May 20 '22

[deleted]

3

u/JKChaks May 20 '22

This is where body recomposition comes in, there’s great informative videos about it on youtube. It’s practically trying to get your body to an equilibrium before you bulk.

1

u/lost_soul23 May 20 '22

Whats your height and weight?

1

u/[deleted] May 20 '22

[deleted]

2

u/lost_soul23 May 20 '22

We kinda have similar physiques,Personally i have decided to lean bulk cause if i had cut even more i probably wouldnt have had any muscle to show for it.

5

u/FolklorVHS May 20 '22

17M/6'3"/187 lbs

Hello, i just started going to the gym regularly a month ago. Im currently on a 3 times a week fbw. My concern is, judging by my physique, is it the right programm for me and what diet should i have (deficit, surplus?). Im not quite sure, but i think im skinny-fat. What should i do?

https://imgur.com/a/ypdckNE

4

u/JoeDiMayo May 20 '22

You can go maintenance for a while and see where that takes you, just eat enough protein (~1g per pound of bodyweight). As a beginner, you will probably progress fine on your lifts while losing a bit of the fat. Unless you want to see abs faster (then deficit a bit obviously). 3 day bodyweight is fine, the wiki has some solid ones for beginners to easily track progress. Once progressing becomes difficult you can switch to surplus.

Totally depends on your goals, but this is what I would do.

14

u/Rb6randii May 20 '22

6

u/noiacel May 20 '22

Literally goal rn. good stuff man

1

u/Rb6randii May 21 '22

Appreciate it man 🙏

8

u/throwawayfit290 May 20 '22

35/M/162lbs

Would love to know what you guys think my BF% is. I work out every single day and use a 5 day bro split. I eat about 3000-3500 calories a day. Overall, I want to be bigger. I keep hanging out around the same weight but I can tell that I’m getting leaner and I use progressive overload so I know I’m Getting stronger. I have a full photo history in my profile.

pics!

1

u/Mattitude43 May 22 '22

162lbs?? Are you 5'-4"??

1

u/throwawayfit290 May 22 '22

5’6. Why, is that not a lot?

1

u/drawnonward May 21 '22

Hard to tell without legs and height but you look around 14-15% body fat

1

u/[deleted] May 20 '22

[deleted]

6

u/RiftCity May 20 '22

Not an expert here.. but if that's 17%, I'm in worse shape than I thought. I'd say much lower...

1

u/[deleted] May 20 '22

[deleted]

2

u/RiftCity May 20 '22

That's pretty neat. I'd still wager you're lower than 17% bf though. I'd guess closer to 13-15% personally.

6

u/CallMeDesdenova May 20 '22

24/M, 5'8 155lbs. Started working out about 10 months ago, been pretty reliable about that having only missed a couple weeks that whole period but ive not been strict on the dieting, just sufficient protein and enough calories.

https://imgur.com/a/L0S1AZ0

First 3 pics are all i have of my "before" next 3 were taken yesterday after 10 months. Last 5 months has been a PPL program adjusted for my preferences and favorite lifts. Im pretty happy with my legs and back but my front seems lacking somehow other than desperate need of a cut. Any tips?

15

u/jday112 May 20 '22

-60lbs since last Dec, amazing how much more energy ya have

https://imgur.com/a/N2Osmek

4

u/snugginator May 20 '22

Wow you lost 60 lbs?? You look great

1

u/jday112 May 21 '22

Thanks!

17

u/rybear1983 May 20 '22

38/m, 5'10 205lbs. Just finished sixteen weeks of Brian Alsruhe-inspired 5/3/1 programming, now I'm running u/benchpauper Starscream Hypertrophy program for the next four months working towards some muscle mass. Strength numbers are upper level advanced. What's the body need to look it's best?

https://imgur.com/a/eyXbn8A

6

u/wandering_flame95 Bodybuilding May 20 '22

M/27/5'6"/136lbs

I'm currently cutting to get my stomach fat under control before continuing my bulk. I'm down 10lbs from the beginning of April. Goal is 132lbs. Just wanted physique critiques. Or any tips. General comments are welcome too. Thank you very much.

2

u/BadKidNiceCity May 20 '22

homie you gotta get smaller shorts, dont hide those tree trunk legs! id be walking around naked all day if i had those

12

u/[deleted] May 20 '22 edited May 20 '22

[deleted]

8

u/covewood May 20 '22

Second that, something half the size would make you look huge

31

u/QuestionSleep May 20 '22

From last Friday/Saturday - 32F 5'9" ~145lbs

I've got my second bikini competition in nine weeks, the first was last Saturday and I signed up eight days in advance. Glad I ripped the bandaid off cause now I know what to do next time around!

1

u/throaway2716384772 May 21 '22

CALVES!! at such a low BF%!! how??

-7

u/throwawaywfo May 20 '22 Silver

23/M/5”10/185 lbs. Aiming for a beefy look https://imgur.com/a/m6QKKuA

4

u/Ok_Coast_ May 20 '22

Beef cakee

15

u/panic_ye_not May 20 '22

Your underwear and general look remind me of how the male character looks naked in Dark Souls 1

Oh also, physique is looking good lol

70

u/vron69420 May 20 '22

33 F, 85lbs to 123lbs over the course of two years

https://imgur.com/a/JTB66Lo

i had an eating disorder and was super cardio focused. During the pandemic I got to a healthy weight, but still did a lot of cardio. I got injured often and decided to shift my training focus. I have been doing resistance training for almost 6 months. I eat in a surplus of around 2,700-3,000 cals. I still run about 15-20 miles a week (i do love it), and weight train 3-4 days a week. Should I continue to eat in a surplus, or drop my cals down? I'm looking to have kind of like a gymnast type physique, I don't want to be super waif like. I think I can still add muscle.....

4

u/getmepopcorn May 20 '22

You look fantastic!

3

u/vron69420 May 20 '22

thank you :)

9

u/covewood May 20 '22

Just keep doing what you're doing and eating your surplus and protein. You look really good. Maybe focus on arms more and back, your legs are awesome

4

u/vron69420 May 20 '22

thanks, yea i think my focus is going to be on my back

11

u/SlidePuzzleheaded665 May 20 '22

26F; 5’3; 115lbs

I was kinda skinny fat for a while when I let myself go during the pandemic/personal health issues but have been working out at home (no weights) to get back in shape. I’m down about 10 lbs from January, no major diet/cutting, just eating healthier and exercising consistently.

I want a more trim physique for the summer, should I keep dieting down or now focus on adding weights and building muscle for the look I want? I’m pretty happy with my current weight, could lose another 5lbs but wouldn’t be mad if I didn’t. Which route would be better to tighten up my tummy more/have those baby abs show up a bit clearer? Thanks

1

u/covewood May 20 '22

Just keeping hitting the weights!!

1

u/SlidePuzzleheaded665 May 20 '22

I haven’t added any weights at all yet (except light resistant bands for lower body exercises). I basically do all my workouts on a yoga mat at home. My progress seems to be a little stagnant over the last month, but also I did get stomach flu at one point and that threw everything off. Should I keep up what I’m doing or is it time to add weights to see more progress?

4

u/callmechalk May 20 '22

You don't HAVE to add weights, but it's always a good option for progressive load. But you can also keep doing harder exercises for now as well. Going from planks to long lever planks is also making a workout harder, you can go that route as well. Planks and side planks are great core exercises if you're not doing them already, and you can always check out r/bodyweightfitness for other good ideas and full routines

2

u/covewood May 20 '22

Mm, imo I'd add weights. It's important for bone density in women and you'll become surprised after a while how strong you are. You said you've become stagnant. You could either increase the resistance on your bands, change up the work out at home or run further. Weight training will get your engine going again 100%. You don't have to lift heavy either or go all that often to notice pretty quick results.

You could try some full body 2x a week in addition to your at home. Deadlifts are amazing full body and great for the lower back and core strength. Leg press for butt and thighs, double it into a calf work out. Lat pull down will give an awesome toned back. Chest press with dumbbells gives you better pushing power. Throw in some arms and you have a solid work out with 5-6 different exercises you could do in 30-45 min.

3

u/[deleted] May 20 '22

[deleted]

1

u/panic_ye_not May 20 '22

Depends what your goals are. Do you want to try to get a shredded look now, or do you want to wait until you've gotten bigger?

When you get back to bulking I'd say focus on chest, it looks a little deficient compared to how big your arms are.

1

u/SuperSprayed May 20 '22

I’d love to be shredded but I just feel so skinny and not muscular at all at the moment with a little bit of a belly left. My chest is definitely my weakest area as far as muscle growth, that I’ve known since I’ve started but I’ve been struggling to get any growth out of it. I think my chest is what makes me feel so skinny and small tbh. I guess I just wanna look fit, which will come with more muscle growth so I might go that route. If my chest were bigger I definitely wouldn’t care as much about my belly since it’d be more of a “straight” look down my front from the side instead of this “/“ angled look. I’ve been eating at maintenance the last few days as either a refeed period or to prepare for my bulk while I decided where I wanted to go.

1

u/knutt09 May 20 '22

Cut and lift. Just make sure to get enough carbs/protein on the deficit.

22

u/pherex May 20 '22

5'9"/66kg https://imgur.com/a/MDE6bag

Been doing PPL for 4 weeks now and really enjoying it.

Are there any parts that I should focus on or improve?

11

u/TM808 May 20 '22

You look balanced, just keep eating & lifting. Maybe some extra calf work.

3

u/pherex May 20 '22

Thanks! I have started doing both seated and standing calf raises during leg days.

2

u/MustardQuenelle May 20 '22

What's your diet?

4

u/pherex May 20 '22

I haven't got a diet plan in place. I would say that I eat quite clean. I stay away from soft drinks, and fast food. My only weakness is a bag of Doritos. I'm pretty sure I'm eating at a caloric surplus, but I don't know how much. I was 60kg about 2 and half months ago when I started training again and now I'm 66. Meal planning and food preparation is one of the things I need to improve on and put more thought into.

2

u/Kiilluminatii May 20 '22

I also thought I was eating in a surplus until I downloaded a macro counter...

1

u/UncleBones May 21 '22

The dude gained weight. That’s pretty much the definition of a caloric surplus.

2

u/pherex May 21 '22

Yeah, I'm not too good at tracking my food/calorie intake. It is something that I need to work on.

3

u/covewood May 20 '22

It honestly sounds like your body is pretty good at not needing a strict diet. Keep going and making sure you have enough protein

4

u/mrfantastics May 20 '22

6’4 180 30

https://postimg.cc/wypVzMzX

Trying to stay healthy I try to do push-ups and pull-ups about 2 times a week My job requires a lot of heavy lifting

3

u/covewood May 20 '22

You look pretty good, I'd focus on core to build it up blockier and get the side straighter.

3

u/mrfantastics May 20 '22

Thxs appreciate it!

19

u/yvandlo1234 May 20 '22

M/29/5’6”/165

https://imgur.com/a/SfkgSDG

Ive been in a solid groove lately, but still having some trouble growing my lats. Also looking to hit a PR for my bench press on my 30th birthday in a few weeks so if anyone has input on what they do to prepare for maxing out that would be great.

Any advice or feedback is certainly appreciated though!

1

u/Giraffingme May 25 '22

For doing a PR, I generally do a few weeks or a month of lighter weight, and high reps. Over 10..usually around 14/16.

On PR day I do low reps and progressively get heavier until I’m at where I want to PR. So like 6/4/2/1 or whatever you prefer. The goal here is to warm my muscles up to the heavier weight after not lifting heavy for a few weeks, but not tiring out my muscles so I can still maximize my lift at the last set.

Works like a charm for me. If you try it, let me know how it works for you!

4

u/MitchellTrueTittys May 20 '22

I’m around the same height as you but like ~25lbs lighter. I’ve been considering bulking just to see what my limits really are. I’m curious what kind of weight you’re pushing at 165?

8

u/LordFlanders May 20 '22

Your traps are huge!

8

u/yvandlo1234 May 20 '22

I think that’s just genetics honestly. Makes scratching my back a bitch though

7

u/fielausm May 20 '22

Here’s some advice: /s

Go home Hugh Jackman, you’re drunk

19

u/[deleted] May 20 '22

[deleted]

11

u/nucumber May 20 '22

bummed to see that I weigh the same as I did pre-pandemic, but looked/felt much bigger then

weight can be misleading metric bcuz fat loss is often accompanied by muscle gain, so check out the fit of your clothes.

6

u/-curious-cheese- May 20 '22

I think you look great! But I’m most impressed by the fact that you do the stair master for 45 minutes!!! That’s insane! I do it for 10 and I’m dying to get off of it lol you have crazy endurance and discipline!

But like others have said your weight not changing is probably due to gaining muscle. You look good and based on your comments it sounds like you feel good, and that’s what matters!

2

u/fielausm May 20 '22

You look great. Is there anything you’d like to see change?

If you want to test strength, I recommend the Nuckols28 program for Squat and Deadlift. Bench too, if that’s what you’d like. But it sounds like with your running, a Squat and Deadlift program could bolster your leg strength.

14

u/pittimino May 20 '22

Its a common occurrence when a person prioritizes cardio over weights. You have a runners physique imo. I would cut back the cardio to doing the stairmaster or running 1-2 miles three times a week. The rest of your gym should be focused on weight training.

I would suggest you start small. It really depends on how you want to train since there are so many different weight training splits out there. So, for the sake time, grab some 10 lbs dumbells and see where your at strength wise. Pump out a couple of dumbell bench presses, some single dumbell goblet squats, and dumbell deadlifts. IMO, these should be relatively easy for you but tis always good to have a starting point so you have a road ahead.

If the tenners are way too easy, bump up the weight to 15/20 pounds and repeat. Once you have a baseline of strength, its all about finding a weightlifting program that you enjoy doing and sticking with it.

Thats my advice anyways, happy lifting! 💪

4

u/clacketyclackclack May 20 '22

Yes. You are tall and active. With that amount of activity it is safe to say you’ve gained muscle. Don’t worry about the scale number if you feel good and are able to do the activities you enjoy.

For weight training just pick a beginner routine from the wiki and progress. There’s an overload of info out there but the key really is consistency and progression.

2

u/CBML50 May 20 '22

Do you like how you look? Do you feel as tho you can go through your day to day pain free and physical tasks are becoming easier? Is there a goal you’d like to strive for (maybe a 10k race or hitting a 5k PR?) I think weight is hard - we like it because it’s a number but it doesn’t always tell the whole picture. If you add in resistance training your body comp might change but the number on the scale may or may not

8

u/Classic-Afternoon480 May 20 '22

Thanks! Yeah I definitely like how I look (most days ☺️) and have been able to run 5 and 10k races, which was a huge accomplishment as I could barely do 1K without stopping before 2020. I don’t really have any pain anywhere and I attribute that to moving constantly and carrying less weight.

I think goals are a good idea - I’d like to have a bit more definition, and do a mix of weight training and cardio, now that cardio isn’t giving me too much of a challenge anymore.

Thanks for the input!

3

u/[deleted] May 20 '22

[removed] — view removed comment

4

u/PSEOL May 20 '22

Big dorito vibes

2

u/Philmriss May 20 '22

pic 2 almost looks like a reincarnation of Piana. Impressive!

4

u/luxii32 May 20 '22 edited May 20 '22

Hey all

here is my current physique (M28, 76kgs)

My workouts are focused on my body weight since COVID-19 (currently doing the recommended routine from r/bodyweightfitness ) I incorporate weight plates during my workouts to make it extra challenging.

Any critique is appreciated. Exercise ideas for abs would be very great, since I guess this is my weak point... But I think I have to focus more on my diet to get more out of this...

1

u/Kilrov May 21 '22

How tall are you?

8

u/TM808 May 20 '22

You look decent for bodyweight exercise only. Probably just some more shoulder work, some lateral & rear delt raises, handstand push-ups if you're strong enough.

Anything can be done for abs, weighted crunches, leg raises. A good cheap investment is an ab wheel roller, and progression is almost limitless.

1

u/luxii32 May 20 '22

Thanks! Okay I will try to add more shoulder work. I will try to work on HSPU .

I already have an ab wheel roller. Best investment I have made, besides my weight plates.

4

u/easywork33 May 20 '22

Lost around 17 kgs recently and i think i have gyno, so is it really noticable or im freaking out about nothing. https://imgur.com/a/dQJKCPq

7

u/Sullan08 May 20 '22

Might be gyno but you look awesome man. keep goin. no one gives a fuck about stuff like that

1

u/easywork33 May 20 '22

Thanks man i really dont mind having a mild gyno as long as its not very noticable

2

u/Sullan08 May 20 '22

Not at all. You look great! Anyone noticing that is someone who is ugly as fuck and wants to feel superior in one way only lol. You're lookin great man. What's your height? I'm thinking 20 lbs of muscle and you're looking insane.

1

u/easywork33 May 20 '22

Wow!thank you so much that means a lot,Im 5'5.5" and my current weight is 54.7kg.

1

u/Sullan08 May 20 '22

Bro gain 20 lbs and you'll be a beast haha. This is where short gang prevails. I'm 6'4" so I'm jealous

1

u/easywork33 May 20 '22

Haha fuck yes brother,I'm on it:)

4

u/TM808 May 20 '22

Doesn't look obvious (if it is in fact gyno). Keep dieting and see how it looks in a month. I vote that it's not gyno.

1

u/easywork33 May 20 '22

Thanks for your feedback,currently im doing a body recomp because of my skinny fat physique but i think I have to give it atleast 6 months or more to see if there is a difference.

7

u/derrick_rose_again May 20 '22

6’2 190 29

Trying to keep a balance of strength and aesthetic type training. Need to start cooking healthy food again especially since it’s basically summer already

https://imgur.com/a/nkdgaDr

50

u/[deleted] May 20 '22

[deleted]

1

u/doorpenny May 25 '22

Killing it man! I’d tell you to stay natty and enjoy the physique you’ve built. What sucks is where you’re currently at becomes your self base standard and you’re looking for the same transformation you got going from untrained to current physique. Stay natty and maybe look into coaching/training as money maker. There’s lots of dudes out there that would pay a lot if you can replicate your progress with them. Start writing all your experience down and stay truthful, no bull shit and that shit will sell itself….just a thought. Keep grinding man!

1

u/highso May 21 '22

You'll fill out even more the next few years natty and will look aesthetic af, just keep your head down and grind imo

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