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Honestly, working out my abs is the most inconsistent part of my workouts - most of my abs are probably from stabilizing lifts. But when I do workout my abs deliberately I use workouts from this app

If you've got a bit of a tummy then you could very well already have defined abs that just don't show through the fat right now. I have a pretty low BF%, maybe try a cleaner bulk?

While I may not agree with Burn the Fat Feed the Muscle it it's entirely anymore. They have an easily explain weight lifting schedule right here

Go to Chapter 17 or quickly glance at page 301 to see the "split" workouts

Started lifting back in august 2014 weighing 80kg, which I mainly achieved through cardio at first and then keto. Took pictures before starting lifting as well but those were on my previous phone, which I lost on the bus. Slowly bulked to 86kg in 5 months time while doing ICF, then maintained for 4 months while doing PHUL for 2 months, then TM with added volume . Cut down to 75kg over 2 months using ec stack.

Diet: iifym, but mainly clean food while cutting at 1500 to stay full, whenever I'm hungry I snack on raw vegetables. Almost like keto. 120g protein each day. No supplements thanks to low fat quark, I eat 500g of that daily for 50g protein and 250 calories. Goat cutting food imo.

Routine: ICF 5 months, then PHUL ( upper/lower split) for 2 months and then TM with extra volume for the remainder. Currently doing an upper/lower split like PHUL, which is my favourite.

(4 plate deadlift https://onedrive.live.com/redir?resid=17CA39D58151CEED!436&authkey=!AJx9zE-gI6l207o&ithint=video%2cmp4)

Here's a link to my MyFitnessPal food diary:

http://www.myfitnesspal.com/food/diary/mralifekin?date=2014-04-27

I've recently made my diary public for the curious. As stated earlier in one of my comments, I'm reverse dieting right now, so I'm slowing adding my calories back until I hit maintenance. I essentially eat the same foods I eat while on a cut, and then just add the rest of the calories in with carbs.

I really like these stupid things:

https://www.google.com/search?q=totino%27s+pizza&source=lnms&tbm=isch&sa=X&ei=CFZeU__fEsuzsQSx2IDYCA&ved=0CAcQ_AUoAg&biw=1618&bih=963

They're 620 calories for an entire pizza and they're super cheap. After hitting my macros I'll eat one of these to help me reach my calorie goal. Otherwise, I'll switch my protein shakes out to a higher calorie shake (like Syntha 6), use 2% instead of non fat milk. Add some ice cream. Stuff like that. Bulkin's not too hard ;)

Thanks! Broke my right collarbone last month of 2013, and exactly 4 months later broke my right hand.

My diet has been very consistent:

2400 calories a day, macros all split up in the 30-35% range. Link to MFP here.

Back ground: I do both crossfit and powerlifting (with some bodybuilding routines thrown in)

Workout routine was a challenge, since for the first third of the year upper body was quite hard because of the collarbone. Followed a P/P/L routine and did a lot of recovery work for my right side.

Then by the end of March, broke my right hand and this made it again hard for upper body, so my focus switched more to legs. I would pretty much train legs about 3-4 times a week and tried adding in other body parts if my hand permitted. Also followed a few short Smolov cycles in April and Wendler 5/3/1 in May/June/July/Aug/Sep.

Before this story becomes too long and boring, I think the biggest help to improve my strength again were:

• Barbell rows
• Strict pull-ups
• Strict ring dips

I attribute Wendler for making a lot of gains, although in the end it would stress me out too much, so currently following a different program that has already made me set 4 new PR's in 1,5 months.

If you have any questions, feel free to ask!

Philips Norelco Multigroom Series 7000 23 Piece Mens Grooming Kit, Trimmer for Beard, Head, Body, and Face MG7750/49 https://www.amazon.com/dp/B07145GM4B/ref=cm_sw_r_cp_api_glt_fabc_YHYKV4WRBVGCMM4YNJAE?_encoding=UTF8&psc=1

Been getting some DMs asking about my diet and routine so figured I'd post here.

Whole food plant-based diet (can't stomach meat & dairy)

Breakfast: 2 scoops Huel Black + B12, D3 supplement

AM Snack: Apple, Banana, 40g mixed nuts

Lunch: Red lentil curry stew

PM Snack: Avocado Toast on wholemeal + Homemade granola bar

Pre-workout Shake: 2tbsp peanut butter, frozen berries, 1 scoop protein powder, 5g L-glutamine, 3g creatine monohydrate, a handful of kale and tender stem broccoli, 1tbsp chia seeds and a banana (oat milk)

Dinner: Block of baked extra firm tofu with bbq sauce + tahini w/ Salad of red pepper, red cabbage, lettuce, carrots, celery and whatever else I've got in the fridge

PM Snack: PBJ

Workout is r/bodyweightfitness recommended routine which I do 3 times a week and the other 4 days I practice handstand and L-sit progressions.

2 months progress not 3 woops.

Also, I'd recommend cronometer for calorie tracking, this has honestly been a lifesaver in keeping up with my calories and macros

Your bulk and cut both turned out great. Strong work! Did you pull your spreadsheet from a source like Cronometer or somewhere else? Seems like the avocado macros got left off of Meal #2. Looking forward to you bulking video!

I may be a little late but someone recommend I read Burn the Fat, Feed the Muscle and it's been incredibly helpful to me

Agreed, though this is originally 50 cent.

I’m using a Huawei Band 2 which is shittier than an actual FitBit or Apple Watch but a fraction of the price and often discounted on Amazon. Worked well on android and arguably better on iOS for me now - does steps, some workout tracking, heart rate and sleep tracking. The Band 3e looks good also.

try this mass gainer if you hate eating/have a tough time putting on weight.

Great job!

Try this smart tape!
It can not only record your circumference, but also calculate the body fat rate, and at the same time, it can also calculate the more accurate body fat rate in combination with the body fat scale compensation, allowing you to better grasp the changes in your body.https://www.amazon.com/Slimpal-Bluetooth-Retractable-Measuring-Bodybuilding/dp/B09CDNXY9N

I bought some cheap dumbbells on the internet and I did a one hour workout everyday with this app. I also did as much pushups everyday as I could (spreaders). My hobbie then was rowing so that helped a lot. I hope this helps:) good luck!

Some put up naturally but the others I actually use some of this bio oil I bought from Amazon.

Bio-Oil Skincare Oil, Body Oil for Scars and Stretchmarks, Serum Hydrates Skin, Non-Greasy, Dermatologist Recommended, Non-Comedogenic, 2 Ounce, For All Skin Types, with Vitamin A, E https://www.amazon.com/dp/B000VPPUEA/ref=cm_sw_r_apan_glt_i_QR9JECR6F4Z6H33YDKKM?_encoding=UTF8&psc=1

Looks like you can get a pretty cheap one off amazon. Though I no nothing about them. https://www.amazon.ca/MOMODA-Stationary-Exerciser-Exercise-Foldable/dp/B07D7X2YD8/ref=asc_df_B07D7X2YD8/?tag=googlemobshop-20&linkCode=df0&hvadid=292881682555&hvpos=&hvnetw=g&hvrand=5569998633647780632&hvpone=&hvptwo=&a...

My problem was that I wasn't really tracking macros, so I'm guesstimating at about 1500-1700 cal a day. Will log now in MyFitnessPal every day, look me up if you like: http://www.myfitnesspal.com/food/diary/penotti

Pretty embarrassed about but here it is:

Peaked at 182 lbs: BLEGH

(Apologies for the blurriness It's a screenshot from a video but I had no definition anyway LUL)

Never dirty bulking again

I’drecommend you invest in a scale that measured bfp if you haven’t already, it will help you better get an idea of how much of your weight is fat free mass and by extension, muscle.

This one I got from amazon has worked great for me :

RENPHO Body Fat Scale Smart BMI... https://www.amazon.com/dp/B01N1UX8RW?ref=ppx_pop_mob_ap_share

Well when I searched up on the macro calculator, it said that a normal weight increase was around a 1lb a week for lean muscle increase. I put on 8lbs within one month so I was doing double what was considered 'normal'.

I wasn't looking at myself in the mirror thinking I look fat but I thought if I keep this up that's exactly what will happen. These are the scales I use - https://www.amazon.co.uk/Withings-Body-Composition-Digital-smartphone/dp/B071XW4C5Q/ref=asc_df_B071XW4C5Q/?tag=googshopuk-21&linkCode=df0&hvadid=309889597107&hvpos=&hvnetw=g&hvrand=504074393147225877&hvpone=&hvptwo=&amp... and it comes with an app that graphs all your measurements together, looking at the graph it looked like a very steep increase which is what also made me reduce my calorie intake. The graph definitely had the most affect on me. It looked scarily steep and I thought I'm going to get fat if I carry this on.

I wanted to attach screenshots of the app to show but I didn't know how to attach multiple photos on here. If I can attach a photo to the comments I'm happy to share screenshots of the graphs in my app that show: Weight, Body fat %, Muscle Mass % and Body Water %. A lot of the measurements I take with a pinch of salt though, I don't see how it can accurately measure water % or body fat % just from scales. A nice addition if you care though.

Congratulations on sticking with it for 2 months. Seriously.

But honestly? You went from skinny to skinnier.

If I could start over in your position is would do a couple of things from the get go:

1. Super Squats. Read it from cover to cover. Do the six week program on a bulking diet. It is covered in the book. https://www.amazon.ca/dp/B005KCKT0Y/ref=cm_sw_r_cp_apa_glt_X834NEYYH0KGXGWCNV1R

2. 531 Beginner Prep School with 3 days of hard conditioning while eating in a slight surplus. It is located in the 531 Forever book by Jim Wendler. You squat and bench on Mondays and Fridays. You deadlift and overhead press on Wednesdays. You do conditioning three times a week: hill sprints, sprints, crossfit wods, kettlebells, whatever. Works your butt off. Recover on Sundays. This gets you used to percentage based training and teaching that bar speed at lower loads/training maxes is another way to progress than just adding 5 lbs to the bar.

3. I would then move onto MythicalStrengths 6 month plan on r/gainit. https://www.reddit.com/r/gainit/comments/j5q2ez/6_months_of_eating_and_training_for_mass_laid_out/?utm_medium=android_app&utm_source=share

4. I would then go on a cut following whatever program you like.

You would now have over a year of weight training running some pretty mentally and physically tough programs. You will have learned how to eat like a champ, and be big and strong.

If you choose to run any of these programs the daily discussion thread on r/weightroom is a great place to log or ask questions from guys and gals who have been through it.

Good luck.

I used a vest.

CAP Barbell Adjustable Weighted Vest, 60 lb https://www.amazon.com/dp/B015XUL8UC/ref=cm_sw_r_cp_apip_tjykzye44iFmK

I started putting weights in backpack and using that as well tho when 60lb got to light. I recommend going for higher weight version just for longevity

One other thing I would suggest: Creatine. You will gain 3-6 lbs of water weight but it will absolutely help you build muscle. I was able to cut and actually gain muscle using it.

There is the creatine you can buy at walmart called SixStar. I would not suggest it. This kind on amazon is excellent: https://www.amazon.com/ALLMAX-Nutrition-Creatine-Monohydrate-Powder/dp/B00IP2I94O/ref=sr_1_5?dchild=1&keywords=max+creatine&qid=1615579489&sr=8-5

That’s really substantial - way to go! Yeah, over the last six or seven months I’ve pieced together a home gym from various sellers on FB marketplace. I just kept an eye out for good deals, and overall I think I spent around $300. Hopefully it’s enough to get me to where I want to go, which is aesthetics as well as strength. If I had to choose, I would say that aesthetics are probably more important at this point, just so I can get rid of that loose skin. I like seeing results quickly (who doesn’t) but that’s not really practical when you see yourself in the mirror each day, since changes are very gradual. To that end, I just bought this device on Amazon earlier today so I can hopefully track changes over time. That was one of the benefits of using the calorie counter app, which had a chart for plugging in your weight loss overtime… I was able to see the results and how things change, which made me a lot more focused and dedicated that I otherwise might have been, so hopefully this will do the same thing. I don’t really want to look “huge“, but I would like to have some tone and definition.

Thanks! I use a Philips Norelco OneBlade, which I'll link below. It works pretty well to trim body hair, so I use it every few weeks on my arms, shoulders, and torso. The back is definitely the most difficult spot, but I've gotten pretty good at shaving it, with the help of a handheld mirror. Being excessively hairy and training for aesthetics don't exactly mix lol

https://www.amazon.com/Philips-Norelco-OneBlade-QP2520-90/dp/B01D328BG6

Aimlessly lifting weights in an ad-hoc sort of pseudo-isolation sort of way and running a couple of times a week. Had no idea what I was doing.

Then I found a post that linked to this and started following it to a T: Linear Progression PPL for Beginners

Then got the “Bigger Leaner Stronger” book on Amazon and am now following that to the letter : BLS link on Amazon

No creatine. I had to look up bcaa, I think there are some in [this]( https://www.amazon.com/NOW-Protein-Natural-Unflavored-7-Pound/dp/B00JL6ZKFE/ref=sxts_sxwds-bia-wc-p13n1_0?cv_ct_cx=now+sports+pea+protein&dchild=1&keywords=now+sports+pea+protein&pd_rd_i=B00JL6ZKFE&pd_rd_r=2e24ca73-76cd-4653-b3f0-32384e363de7&pd_rd_w=GTOxU&pd_rd_wg=Rgnwb&pf_rd_p=13bf9bc7-d68d-44c3-9d2e-647020f56802&pf_rd_r=7DYNTAQH2PWEEVGK177R&psc=1&qid=1596878876&sr=1-1-791c2399-d602-4248-afbb-8a79de2d236f) protein powder? That's the only kind of supplement I've been taking.

Yeah exactly, takes about an hour a day. I followed this app https://play.google.com/store/apps/details?id=sixpack.sixpackabs.absworkout&hl=en from start to end and have about 100 sessions recorded, currently grinding final phase days 25-30 (day 85-90 in all phases) over and over.

Dude! That just made my day, that's all I wanted from posting that - to help someone else catch the wave and surf it for themselves.

This is the joint supplement I use: https://www.amazon.com/gp/product/B01M5DEMWI/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1

To be honest, I failed 3 different times in the first three years: between work and personal life I dropped off the diet/exercise wagon for 6-9 months each year. I started really enjoying the weight lifting last year, and after some significant life changes, I was able to actually make some permanent changes to stay on track. 95% of the muscle gains and about 70% of the weight loss came in the last year and a half or so.

As for that power rack, I bought it off Amazon: https://www.amazon.com/gp/product/B01NBOVAIJ/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1

I bought the accessory pack as well for it. It's been a game changer for bench press and squats, as well as dips and pullups. I've only been using it a bit over a month, but I highly recommend it so far. Chinese made, but the welds are decent quality and it's pretty stable even with a lot of weight.

I used to only shampoo once every 2-3 days cause people say shampooing daily is bad for your hair, but now I do it daily and it seems to just look and feel cleaner. And I use american crew fiber but you can use any sort of low shine, high hold clay/putty

I alternate different ones based on recommendations and price. I think C4 was good just had to stick to the 2 scoops, face itched a bit though.

Currently using GAT preworkout mostly because it was on sale and I was entertaining the Vitamin Shoppe guy with his rhetoric about the testosterone building riff raff he talked about.

To me, it's just stronger coffee that tastes sweet. Gives me a boost for my workouts when I feel sluggish. No super human strength or better lifts.

As for protein, I've been using it less when i was cutting, i realized that I felt fuller eating solid food. I may crack open the ON Double Chocolate during this bulk if my weight doesn't increase fast enough.

Interesting. For the last 2 pictures I used one of these.

Thanks! Grab one of these for a rough estimate.