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'Introduction' Topics

TitleAuthorPostsLast Post
Which OG Members are still here ezvmoneybeast 23 2 yearsezvmoneybeast (1348): Dang this is interesting . Joined when I first joined a gym
Rate my workout stefant561 4 2 yearsAnneBarron (1): Are you focusing on any one area?
Coffie or preworkout? kepa1994 4 2 yearsbrandonbladez14 (1): Hi there! I struggled for a long time to pick up on muscle mass but after 2 years I finally found a product that actually works for me. All their products are absolutely amazing and I would recommend it to anyone and everyone who sees this post. The name of the brand is ProMix nutrition, new but amazing! Here is the links to everything I use from them that showed me results within the first 2 weeks: <a...
Should i Cut or bulk? 177 pounds and 6.1 santiagotermi 6 3 yearsskinnykant (1): Bulk. Always Bulk.
Should I begin with a Bulk or a Cut? randallkevin 7 3 yearsrandallkevin (22): You've caught me there. I do want to get bigger then. And then cut down my body fat. I get it now. If I don't BULK ... and grow my muscles, than there won't be anything there to look more toned. The CUT then cuts the additional fat gained during the bulk. Thank you for helping me understand the purpose of a bulk better.
Diet and Exercise Awp314 3 3 yearsEricleader22 (1): Sure I'd love to help Eric leader Owner
My "fat to fit" 20 month transformation zeefit95 3 4 yearsRawn (1338): Nice transformation, lots of hard work
Newbie Need Advice End14 5 4 yearsjamiee321 (4): This totally depends on your goals. If you're still wanting to put on some more size but you're worried about gaining fat, maybe do a mini cut. After a short period of cutting, bring your calories back up into a surplus and continue bulking :)
Planche & One Arm Chin Up Journey zachh85 Jump to first page93Jump to last page 4 yearszachh85 (55): Workout 91
Fitness Photography kayla_garretson 1 4 yearskayla_garretson (10): Hey all! New to the site and loving it! As a photographer I'm always looking for new people to work with, critique, and inspiration. Lots of good vibes and totally welcome to hearing from everyone!
Am I ready for my first NATURAL competition? kubicka 7 4 yearsrobinxchrom (22): If you want to compete, compete. Obviously in 3-4 years of continuously training and bulking, you'll be way more prepared. Its like why does anyone in their 20s whos not 20% bodyfat cut? Because they want to. If you're asking could you win with your current physique, probably not but if you feel like the challenge or competing then go for it bro! Theres more to competing than just winning. Its pushing yourself to those deep and low body...
10 Week Bulking Progress...Help Please. bflare 12 4 yearsbflare (1): No problem FiremanS I have some videos already recorded. Squat Bench OHP Thanks again.
Taking Clen Keleigh93 5 4 yearsTedDansen (10): Clen is a really bad idea with the cardio that you're going to be doing. It puts a ton of stress on your heart just by itself, so if you do any kind of intense cardio at the same time you're going to be dealing with thickening of the heart muscles at least, and a heart failure at worst. Better to go with something milder like ephedrine or caffeine. And if you're not losing weight fast enough, drop your calories. All that shit will need to be...
Advice needed Deamaloku 4 4 yearsKyleMurphree (1): To lose fat from the body, one can adopt the following- Cut back on all bad fats Drink at least one gallon of water per day Eat more protein Try programme entrainement sportif program Drink coffee or tea I am sure that this will be helpful.
17 year old bodybuilder! Upcoming YOUTUBER! alan007 7 4 yearsSOLARSUPLEX (8314): Fuckin Sweeds I tell you what.
Hey new here drskyler 1 4 yearsdrskyler (1): My name is skyler I know a lot of sports nutrition tricks. Studying sports nutrition and herbs for years. I currently do a lot of iron yoga and muscle change classic with weights. I plan to get back to the gym after a big set back in life. Basically I got into a fight years ago because of steroids got taken to the mental hospital by the cops and been over medicated for some years. They can take away my juice but not my chi and prana
Whats happened in 3 years? teewhat 11 4 yearsteewhat (1972): @NorIda thanks man, glad to be back, good to see your still around and jacked AF. So good to not ace to worry about getting into a gym. And what equipment is available.. @EagleRare10 Cheers man. Hope to see you around making gains, thanks for coming along on my ride @Yeags damn man, that's unlucky. My fiancee lover having it there and we got extra rooms if an unexpected MI key came along. Didnt cost or take a lot to set up either
Bulking - 2 month progress djo7 10 4 yearsEagleRare10 (838): Yeah, visually and logically there's no SIGNIFICANT change, but subtly, you look a bit leaner, so if you're actually heavier that's great. Just train hard and don't worry about progress comparisons for like 6 months at least... just my opinion
Is being YouTuber worth it dollar12786 14 4 yearsJsn3004 (3265): It was just a phase 19 hours ago? But if you do decide to make a YouTube channel the goal can't just be money. Tons of people make new channels everyday and almost all of them quit when they realize that it's not easy money.
17, 5'5", 110 lbs. Help? Chandler 10 4 yearsWest165 (574): Have you considered buying a souped up lifted ford truck? Jokes aside, I know where you're coming from. Sophomore year in high school I weighed 135 lbs soaking wet.. I had little self confidence too. Just weighed myself yesterday and I'm at 188 lbs (I'm just coming off a bulk so a lot of that is fat) but when I'm cut i typically weigh 165-170. Just gotta eat, lift, repeat.
Workout plan? youngalpha22 8 4 yearsYeags (1144): Read the stickies at top of forum to get a better idea of what you need to do to achieve your goals...
My Log 2016 Fayzeh Jump to first page115Jump to last page 4 yearswannabemuscular (33219): Good to see you pop in @Fayzeh !!
Want to build my own Home gym 3ss1m4n 12 4 years3ss1m4n (4): @wannabemuscular yea that's what I've figures as well. Plus I got quite a nice jogging area around my flat. I'll see if I can find a store with these models. I do like the elliptical as well but takes up quite a lot of space doesn't it? @Jesus I didn't even think of that but that's a good cheap addition for a nice cardio. Plus my calfs never seem to grow so I think that could help :)
Survived Seeking refuge and wisdom MusicThings 19 5 yearsMusicThings (13): The truth has been spoken :(
Trouble losing fat, 6yr lifting, love advice Jcoff 10 5 yearsSOLARSUPLEX (8314): I agree with this advice 100%. You've been dieting for so long your body is used to starving. Slowly give it the food it needs and get reacclimatized to eating 3k calories a day and then try to start cutting again. Also as noted, the percentages listed are correct. Carbs are energy, not the devil.
What tools do you use to track your diet? odimon 11 5 yearsanastasiaova (22): MyFitnessPal is the best!
Becoming shredded for the first time ever Buttons120 8 5 yearsSalokin (877): Where to begin... Ok, 1st off, you're not 29% bodyfat my friend, it's much higher, but that doesn't matter. Don't get caught up in the numbers, they don't really matter. 2nd. You've been tracking cals/macros for a long time. What is your average daily macro intake? What types of food provide the majority of your calories? 3rd. How much do you sleep a night? My guess, mind you it's not a very informed one at this point, is one of 2...
Transformation from skinny teen to ripped andrew_hristo 23 5 yearsandrew_hristo (1): Thanks man! That's the plan ;) will keep you posted!
21 y/o intro Payman16 1 5 yearsPayman16 (1): Hey guys, Just wanted to introduce myself. I'm 21 years old, 208lbs, bf is unknown (if anyone wants to guess thatll be appreciated), height is 5 foot 10 and i eat 7 meals a day including two shakes. I look forward to reading some logs and intresting content. Cheers
My Gym Story. 2011-2016(so far) SanderKaasik Jump to first page54Jump to last page 5 yearsSanderKaasik (31): Hey guys. I am back on track. Had 1 week off. Needed that, but now time for shreddin :P Current weight is 99kg. Wont let it got over 100.(It is summer time...) Yesterday did 1h of ergometer and full body for 45min. The day before did back/chest. Here is a video post competition...You have to watch this. Super good editing job ;) Keep it real, and stay shredded ;)
Starting Log kmac 8 5 yearsLiftamusprime (364): What about lower body? Deadlifts won't just cut it for legs! you'll look out of proportion. Find a routine thats been properly designed and run it for a fair amount of time. You could try an upper/ lower split, theres a template in the routine for dummies thread but you might need less volume for your experience level. You also need to eat to'll find all the information you need in the faqs.
Anavar Cycles for females Angiekillerz 2 5 yearsAoverto7 (310): I could be wrong, but i don't think this is the correct forum for your question.
New to the Game & Cuttin Bando416 2 5 yearseknight (58109): Check out the FAQ thread. It will give you all the info you need. -3X
Leaner waist help jacobshoebridge97 6 5 yearsSOLARSUPLEX (8314): Make everything else bigger and your waste will appear smaller. Or wear a corset.
My fitness journey jayta78 19 5 yearsA_em (2424): @jayta78 I like your attitude ;) Besides I think you just politely asked the other person to start her own thread, withouth offending anyone. I like when someone can speak their mind and set boundaries. Stick around, read through other threads and it will teach you a lot. I started here. When I came, I didn't have the foggiest idea about anything, I had never done the weight lifting before. Everything I learnt was on here, to the extend that...
SOS can't get gains jackbenimble 8 5 yearsFrostbiteFitness (1): here bro check this out. keep it simple
I'm a beginner rockonadkins 11 5 yearsTrev182 (14986): Not been on here in a year, and people still dont see the FAQ....
How does my body look so far? dayrone150 3 5 yearsdayrone150 (1): Thank you.
Diet down to 185 Bubs126 19 5 yearsSOLARSUPLEX (8314): Do a test on yourself, you can find your maintenance pretty easy... Download MFP and just track everything you eat on a daily basis. Just eat normally, don't pay attention to the numbers of things you are eating. After a week add total cal and divide by 7. Thats your daily average cal intake. Now look at the days, if they are ALL over the place, 1000,3500,1200 without any real pattern, the results may be skewed but you can still roll with it....
Starting a new change in my life, need advic Jayfade13 15 5 yearsJayfade13 (1): I posted them in the thread but I don't know why it didn't post but yeah, I think I have a lot of work to do
Salute from Spain! (video) el_gato 1 5 yearsel_gato (7): Hi, long time lurker here. I´ve been working out for 9 months now (with another 6 months of conditioning and prehab in the gym). I've done a lot of sports before, most of them related to calisthenics) and I'm almost 40 so the progress has been very fast here. I'm a vegetarian for 20+ years. I signed up now I got some results to show and maybe some advice to give. Check it out. Feedback is appreciated. Music recorded and mixed by...
A little advice - newbie to site CHAPP785 3 5 yearsmikew (11494): No need to eat 6 meals per day. I would use My Fitness Pal to track your calories. Set the macros to 50c/30p/20f. Start by hitting your goal of protein goal for the day. I think a legitimate weight lifting program like Strong Lifts and responsible dieting will be easier than following a video program like Insanity.... not my idea of fun. As @SOLARSUPLEX lots more info in the FAQ to help you get started.
Help! Lol Trhome 2 5 yearsSOLARSUPLEX (8314): yeah i tried it, it works great for men. and read this entire thread and all of its links before you continue posting. This has the answer to guaranteed 90% of the questions you are about to ask. Sorry for being blunt. We get this type of question pretty much every day. Feel free to post questions you have about anything in this thread, but...
Returning to sport oj205 2 5 yearsmikew (11494): I would focus more on Rugby specific drills as opposed to work in the gym. (Might mean hiring a private coach or catching on with a team to train.) And of course a calorie surplus if you want to regain the 20KG you lost... although I would focus more on getting into "game shape" so the conditioning will make it harder to bulk. Still I understand 7 months is a long time and it could be helpful to supplement your training with time...
Help in Calculating Bulk Calories! Oslo1234 8 5 yearshghani13 (163): @Oslo1234 Aim for between 120-150g protein. That's all you will need. However, make sure you are hitting your other macros too. It's alright if you don't have protein shakes. Google protein rich foods. Yes you can get protein from milk, eggs, chicken etc.
Help Needed mayur392 14 5 yearsmayur392 (1): @hghani13 I have read to the faq's but thay were a quick reads in bits so looks that i must really spend some serious time reading!!! :) and thanks again i really appreciate ypur help here. @RobotEars Bruhhhhh !! LOL!!! Thanks mate will surely work on your suggestions :) Thanls all !!!
BF Estimate and Skinny Fat Help CoonKing 14 5 yearswannabemuscular (33219): @CoonKing I like your screen-name. When I was young I was known as PoonKing.
Need training/diet advice please!! ErikFromAus 5 5 yearsErickFromOmaha (4195):
workout routine help? kappacrazed 3 5 yearskappacrazed (1): Thanks for the reply! Much appreciated!
When to cut down protein. Olympian_Andy 5 5 yearsFiremanSi (42408): @Olympian_Andy 270 is overkill IMO. And it also depends on how much of a Lean 190lb u are... are you 10% @190lb which means u have more muscle to lose while continuing ur dieting phase.. if ur 20% 190lb then u dont necessarily have to be consuming anything near 270 even 190g is PLENTY.
new to the forum looking for good help max12480 Jump to first page52Jump to last page 5 yearsdarklight79 (3088): Also, to add to what @Beans and @Jsn3004 are saying, it's better to start off at a conservative poundage so that you have more space to progress. Doesn't matter if you think the weight feels too and and that you feel you can do more. You're still depositing into your "muscle account". The gains add up. Don't overthink. Beginner programs are set up that way for a good linear progress.
Whats your job in Fitness/Health industy? LoxtonAxiosFoods 8 5 yearsLoxtonAxiosFoods (34): Haha my gym is full of pretty well educated people in health/fitness, so there isn't much "bro training" but then comes to New Years resolution time of year and the migration of Bro's begins.
Hi Simplyshredded community. LoxtonAxiosFoods 5 5 yearsLoxtonAxiosFoods (34): Haha lurking has its merits on Forums. *not in creepy way!*
I feel like I'm stuck emmyweird84 30 5 yearsemmyweird84 (1216): You know you're absolutely correct about learning more than I bargained for lol. But I'm kinda enjoying it.
Hello Parrothead 3 5 yearsParrothead (4): Thank you @silversshredded
Changing nutrition and starting a routine Kind 10 5 yearsBeans (4204): @Kind all calculators will give a different value, what really matters is just picking one, trying it, and adjusting accordingly. They're all just guidelines, chances are most of them won't be spot on what you need. You CAN take into account lean body mass, but again, it doesn't necessarily mean it's more accurate. Plus, you're just adding an extra layer of guessing. Personally, I'd go with the lower end of your BMR calcs to start off since...
Body Dysmorphia Questionnaire - **Research** DvG 17 5 yearsBucky (3871): completed. those questions made me laugh. "do you often compare yourself physically to others?" oh fuck yes, every damn person I look at. doesn't mean I always win, but I have like a 90% record of wins so I'm doing alright.
keep cutting or bulk ea_rubes 9 5 yearsea_rubes (1): Thanks for your help guys! I'll lean bulk since I don't have much muscle then cut
Thousand Pound Club Video! JoshPatkin 6 5 yearsKansas___Boyyyyy (3361): wait a minute...there are 2 of the same thread
Kozzletoff's First Log kozzletoff Jump to first page45Jump to last page 5 yearskozzletoff (379): getting into more chest volume Hyper 1 - Chest and Arms 183 lbs Bench Press - 45x10 65x10 75x6 Incline DB 25x12 25x10 25x10 Cable Crossover 2x8 2x8 BB Curl 55x12 65x10 70x8 Incline DB Curl 25x12 25x10 25x8 Rope Cable Pushdown 5x12 5x10 5x8 Lying DB Extensions 25x12 25x10 25x8 Hyper 2 - Back and Shoulders Speed Deadlift - 60% 235 1x6 BB Row 185x11 185x10 185x9 Pulldown 11x12 12x10 12x8 Cable Row 12x12 13x10 13x8 DB Military Press 50x12...
Can someone help me with some questions? jostrosky 6 5 yearseknight (58109): Maybe, but I doubt it. It shouldn't stall your fat loss though, even if you are doing too much activity. -3X
Can I lean bulk? RebelAlliance_12 8 5 yearseknight (58109): The broscience is getting strong in this thread... -3X
Starting cut - New to forums kLaframboise 16 5 yearseknight (58109): @faaronheit carbs also keep the body functioning correctly. The immune and nervous system need glucose. As for the relationship between dietary fat and hormonal levels, I have yet to see any research indicating that greater than 25% of your calories from fat make a meaningful difference in test levels, whereas getting into higher fat diets absolutely DOES increase estrogen levels. All that aside, you suggested that somehow dropping one macro...
get back to lean VendiSopron 4 5 yearsVendiSopron (10): ohh, and yeah, my mistake,carbs is 60, but Im gonna try to up the fats like you said.
3 year transformation, hope it will motivate Milado 14 5 yearsMilado (55): @haole its ussualy people with love for the sport. As far as i my knowledge go(especialy in europe), you spend more than you make from bodybuilding/fitness championships. only the elite make some cash, people who compete in arnold classic amature for example.
Adale's log adale 3 5 yearsadale (73): Greg's Beginner High Variation Program Starting Weights, these aren't 1RM, just the weights I decided to start my working sets with. Squat 145lbs Bench 140lbs DL 145lbs OHP 80lbs Goals Squat 315lbs Bench 240lbs DL 350lbs OHP 135lbs Monday (Nov 9th) Squat 6x3, 5-10lbs heavier (145lbs) Close Grip Bench 5x4, start w/ 60% of bench (85lbs) RDL 4x6, start w/ 50% of DL (75lbs) Pendlay Row 2x10 (100lbs) Lat Pulldown 2x10 (100lbs) Bicep curl 2x10...
I Need Help Guys BigCam518 3 5 yearsmikew (11494): Impossible - need to lose fat via calorie deficit then build muscle @A_em pointed you in the right direction. - Meal timing is irrelevant - Count cals with smart phone app like My Fitness Pal - Water instead of pop Hard to lose 90 pounds in a span of a few months. Better to set a weekly goal of losing 1-2 pounds and hit that each week. Normally, it's not recommended to lose more than 1 lb. per week but you're a big guy so you might be...
15yrs looking for some help rowkid 10 5 yearsKansas___Boyyyyy (3361): if you can lift and row and be active and gain fat from eating everything in sight at 15 years old you are a god damn freak.
Another Critique my diet/Workout thread!! Sydazak 14 5 yearseknight (58109): And you came up with THAT? Re-read them and revise. -3X
My Long Story From The Beginning... :D CeLe 3 5 yearsCeLe (1): After above pictures I get on with bulking which was finished with 192lbs. I gained fat but also increased my muscle mass. :) After this more quality bulkin then the last one, I finished my next diet with 163lbs. and for sure in lifetime shape. :) ...
Returning to Kickboxing in 2016 LifeofaFighter 5 5 yearsLifeofaFighter (25): I would have to check my mri results to confirm if the nuclear material stayed intact or not. I am not 100% sure when it started officially but I do know in my second mma fight I went for an arm bar from turtle and dove over the top, ended up not going belly down and got slammed on my back which was my own fault cause I was too nice and didnt break his arm assuming he would tap... He didnt and I broke my rib and started my back issues as...
Macro and diet advice mattm90 11 5 yearsJHughes (280): @MMB hahaha... thanks man! I'm interested myself!
Fat-Eating disorders-Fitness Transformation yar1nb 1 5 yearsyar1nb (1): Hey everybody. My name is Yarin Bass and I want to share with you guys my progress . Ever since I remember myself , I was a fat kid. you know, that kid that fat kid that everybody making fun of and have no friends. exactly the kid that I was. When I turned 15 , I was 5 ft 1 with a 180 pound weight... because of all the bullies and the feeling of being alone, I stoped eating. In a couple of months, I lost 44 pounds and I developed an eating...
Girl Trying to get stronger!!! 💪 Charlatte987 6 5 yearsErickFromOmaha (4195): @Bucky she showed you. Lol
New Austrian WBFF Competitor YouTube Channel George_Kofi 3 5 yearsGeorge_Kofi (10): thanks man :D
3 Months Aesthetics Transformation tyrannosaurusrez 5 5 yearstyrannosaurusrez (4): Thanks guys!!
A noobs quest from 15% to 5% in 14 weeks Flaime99 15 5 yearsthe1 (33861): Open thread to view post.
Is this good? Jxsx2015 4 6 yearsJsn3004 (3265): If you really are new to bodybuilding just stay consistent. Being a newbie, all your lifts will go up with a good diet and being consistent in the gym
Newbie Jxsx2015 7 6 yearsJxsx2015 (1): I want to but the coaches dont let me cx
After 4 years in Omaha... active_alli 6 6 yearsJsn3004 (3265): I'm from the Fort Lauderdale area and it is definitely different than when I'm in North Carolina, Connecticut, etc. I think people are more into fitness here. A lot more gyms, that's for sure. But I think being in places like that really tests your will power and if you really want to reach your goals, you can.
Noooooooob Supernatural 1 6 yearsSupernatural (1): Although I've trained weights for some years, the science behind the sport was something I'd not really considered until 2013 and since then the nutritional aspect has become a central role to my daily routine. My weight since 2013 has dropped from 99.6kg to 79.7kg, 6'/45y. This was achieved through quite an advanced routine imho. My weight has fluctuated after a bad bout of food poisoning and I aim to get back to 79.7kg and maintain...
My first video ivanfeis 1 6 yearsivanfeis (1): Hey! Here is my first Street Workout video. Check it, and leave your opinion please!! Thanks!
New to Community - Workout Plan + Diet + Log workingtitle 1 6 yearsworkingtitle (4): Hi Everyone, Nice to meet you all. I just found this community and after reading many of the posts, FAQ, etc. I thought I'd break the veil and become active. My story is that I used to weigh 230lbs at 16 years old and was obese. I lost the weight very quickly over the span of 6 months and went down to a shockingly low 132 at my lightest. I didn't workout and lost the weight by starvation. When I went off to university I gained some...
Finally deadlifted 590lbs at a meet:) Inspiration442 6 6 yearsInspiration442 (13): Thx everyone. Ya next meet is western Canadians. If you guys subscribe to my youtube channel, you can follow my journey. I post videos daily. Also next meet my deadlift attempts will probably look like this: Opener: 250kg(550lbs) 2nd Attempt: 280kg(616lbs) I know this is possible 3rd attempt: 290kg(638lbs) is possible I know it. Also would be the national deadlift record, I know I can do it. As for my training block goes. Before I would do at...
Lost 5% BF in 4.5 months. Critique Gustoftw 22 6 yearsZyzzst (4486): @Beans my body is very sensitive when it comes to carbs. Yes, I do listen to my coach, but I believe everyone reacts to carbs different and has different insulin sensitivity responses. I myself will not lose any fat when eating over 200g of carbs. My body soaks and stores that shit up.
Split Setup - First Post blakeyt93 1 6 yearsblakeyt93 (34): so been browsing the forums for the last couple of weeks and finally decided to sign up and drop a post. Currently: Age: 22 Height: 185cm Weight: 76KG had 6 months off training due to an elbow injury/being lazy and have got back into training for the last couple of weeks. Currently training on a 5 day split but from reading on here, rippedbody and other sites it seems like something similar to a 5x5 or big compound routine is the way to...
6 week prgoress so far! ski870 13 6 yearsski870 (7): @ErickFromOmaha gotcha! im not into any of that
Dropped 30lbs in 7 weeks Cjb 3 6 yearsCjb (1): Cool, thanks, I have spent some time on the sticky. I think I understand mostly what it's saying. I lost the weight from not eating (I couldn't eat). It sucked knowing that I was losing everything I worked for. My question is...where do I go from here? Where is the best place to focus my efforts as I'm starting all over again?
Own Push/Pull/Legs Plan. Some help needed Kopingston 7 6 yearsZepa (730): Thats shitload of volume
Split / Program Help harriez95 5 6 yearsdarklight79 (3088): Don't fix what is not broken.
Idk what to do anymore User7787 16 6 yearseknight (58109): Read the 2 sticky threads. All you need to know is there. -3X
back to the gym log Southeastbrah Jump to first page35Jump to last page 6 yearsSoutheastbrah (16): will update the log later
bulgarian method with my girl slaviknifanov 5 6 yearsslaviknifanov (31): i think i remember you from my old previous videos god i was awful haha such a typical beginner its unbelievable
Cutting-But numbers are making me tweak Iadtr 9 6 yearsrobinxchrom (22): I'd firstly try to find our your maintenance and then reefed and push that as far as you can without gaining weight. then cut. I cut on around 1750-2100 calories. shredded down, now referring 15lbs+ lighter and eating 2630 calories and still not gaining weight. therefore in theory i could have been cutting at higher calories when i weighed 15lbs+ more.
Stanimal Ifbb Pro Men's physique Stanimal Jump to first page50Jump to last page 6 yearsStanimal (622): hey guys! part 2 is now liv with some trolling:
Back to bulking, questions and U/L routine Pdv92 16 6 yearsshannowman (6367): You're massively over complicating this. Form follows function, focus on how your body should move and you'll live a better life in and out of the gym. At the point you're at you don't need to worry about the detail in your arms and calves as much as just getting stronger. Believe me, building muscle and dare I say 'aesthetics' is so much easier once you've reached some basic markers of strength- body weight plus bench, 1.5x body weight squat...
Help for a Beginner skippy333 5 6 yearsBeans (4204): 1. Don't just work out your upper body. 2. Just because you can only press a barbell 5 times, doesn't mean you shouldn't. That's how you get stronger. 3. You need to eat to grow. Read that FAQ thread others have pointed out. Figure out your caloric needs. 4. Keep asking any questions you have after reading that FAQ.
madarasvike_fit log madarasvike_fit 14 6 yearsblackbull (22): @madarasvike_fit &
What's wrong with my chest ? WorkInProgress 13 6 yearsTimmothyGen (1780): Amazing links...
Can anyone estimate my Bodyfat Percentage? iLoveKateB 15 6 yearsdarex (67): Dudeeee. You special 👍. In a good way 😘
Should I still cut? Or bulk? Zeus 26 6 yearsRawsteel (940): Cut.
Back at it... Thatguy81 8 6 yearsThatguy81 (541): Rack pulls for 385lbs tonight, felt great, new goals for this year: Dead: 405 Squats: 315 Bench: 225 I feel like I can hit these numbers with some/smart workouts! I still look like I don't workout, lol...
Transformation advice tyler1746 15 6 yearstyler1746 (1): Yeah it seems best to ignore all the myths about cutting and bulking in a few months .. Unfortunately it takes years
Comeback Season:Potential Comp Prep/PHAT Log KalletSc 23 6 yearsKalletSc (607): Forgot to crop this screenshot...but 3 year difference. The left was right around the time I began reading/lurking simply shredded. Saw the Matt Ogus interview and set getting an interview on this site in the distant future a huge goal of mine. Who knows if that will ever happen...but I am damn proud of how far I have progressed since then. I was 18 and probably...
5 weeks out Junior Men's bodybuilding back BigBryceChaddock 10 6 yearsblackbull (22): What is the point of that vest, other than to boost your ego in your eyes?
Mono was the best cutting disease ever. Aestheticsbrahh Jump to first page71Jump to last page 6 yearsBucky (3871): @Aestheticsbrahh check pm.
Calling Personal Trainers and Runners Fayzeh 15 6 yearseknight (58109): Hey- I gave the board an hour before I answered! @nine0seven sent you a PM. -3X
Started bulking...need advice Vinny 2 6 yearsSOLARSUPLEX (8314): You're thinking about this all backwards. First, I understand the cardio if you just enjoy it or play sports or something, but optimally you shouldn't be doing that because that is calories that could go toward adding muscle. Second, don't have a set weight you stop bulking at. Do it in time frames. Bulk for 5-7 months and then spend a month and a half cutting if that's the way you wanna do it. Also eating clean is relative to your...
how am i doing? wannabeebig 9 6 yearswannabeebig (4): theres a leg pic. i know i definately need to work on them. and as for my squat goal, i guess i should max it out for one rep and see where im at currently, then make a goal. i think that if my bench is up to 240 or so at least in a year then i should be able to squat 280 ish at least if i keep it up maybe even more. thanks
Please help estimate my body fat percentage 315fordaysmate Jump to first page48Jump to last page 6 years315fordaysmate (22): Well it's a common injury for deadlifting. Just look it up on YouTube. I was tired and shouldn't have done it. It was stupid I didn't feel it and should have stopped but I carried on anyway. Never again
looking for advice from someone with experie IronBryant1495 13 6 yearsLVjack (2749): @IronBryant1495 No pic came through
Need some help with getting a balanced plan Aussiegill 20 6 yearsGetBigDieMirin (46): If you want help you came to the right place If you want baseless compliments you're on the wrong forum buddy haha
A Dream~ Gen's Log TimmothyGen Jump to first page145Jump to last page 6 yearswannabemuscular (33219): Don't worry bout the numbers. It'll come back quick now that you're eating more again. Don't worry about a little fat around your stomach. You're in your prime years now for growth. Don't waste it. Eat and lift and get good rest. Just keep looking forward. :)
New here, just an intro. BostonStrong 7 6 yearsthe1 (33861): welcome to the forums, 1700 cals sounds okay.. try it out for a couple of weeks and if nothing is changing then change your calories/macros.
Natural Transformation video production RobertoP 5 6 yearsRobertoP (1): Didnt wanna make a video on wmm and throw a bunch of pictures there with a boring ass song.. wanted to make a video that showed my transformation and one that people would enjoy too.
New on here Fayzeh Jump to first page35Jump to last page 6 yearsFiremanSi (42408): @sirprotein GFY... Truly.
"PPL" LOG Snowboard901 Jump to first page60Jump to last page 6 yearsSnowboard901 (169): 4/29/15 Bench- 160x5x5x5x5x5 OHP-65x8x8x8 Pullups- BWx5x5x5x5 T Bar Row- 45x8x8x8x10 CGBP- 115x6 125x6 135x6x6 BB Curl- 50x8x8x8 - Tomorrow is lower day. - Have not posted in a week due to qualifying for a international Highschool business competition and attending it. I ended up Placing in the top 20% of my category. But sadly didn't get to advance on the the final round.
Advice needed MarcoR 4 6 yearsSOLARSUPLEX (8314): @LVjack solid solid post. You're comin through with some high quality stuff lately! @op. Looks like it's time to A. Bulk B. Bulk
lifting for 1 year. Results so far eddyserb Jump to first page40Jump to last page 6 yearsehukai (115): Max Curl but no max bench
Sup Alby_Josh 5 6 yearsmikew (11494): Probably... there are some beginner workouts linked in the FAQ that would put you on a 5x5 type of routine. Those routines will probably have you back off a tiny bit on the weight but think of it like this - gotta jog to get into a sprint and that's what will happen with a 5x5 program. Just takes a little time to gather momentum. PS- You want to be close to your fail point but I believe failing too often harms progress.. usually means you bit...
How this place works Southeastbrah 6 6 yearsSoutheastbrah (16): I'll get a starbuck for you Thanks. I will start tracking my workout when I'm fully recovered from my injuries :)
A quick check in! Hamer93 5 6 yearsHamer93 (9553): Cheers guys, just been following PPL for the past year, using Nors advice of chest push like a power lifter and pull like a bodybuilder and train legs smart. Had a long hamstring injury which took 4 months to recover from so maintained through that time
Bulk or Cut? relevant 29 6 years3six9 (220): BASICALLY YOU ARE FAT OP.
Train and Cut Log calexrose 27 6 yearscalexrose (46): I'm still here! Its been a while since I've written here, but I'm still at it. I just updated my workout journal in my profile to update the past few weeks I haven't been here. I am seeing gains in the strength department and some fat reduced on my body. I think the thyroid medication is working for me. My feet is not freezing cold as it was and I have more energy. My skin isn't as dry as it was. I am laying off the HIIT since my cortisol...
progress and diet question tman87 3 6 yearstman87 (4): Thanks for the info mike. With me at a 500 cal deficit that would put me at 1900 calories. I don't want to look like a marathon runner neither. 150lbs will only put me at 5lbs less in than I am in the photo. P90x has Cardio days also with Some HIIT training in there as well so that's why I will be choosing to do another round with it it April. With 1900 calories and 35p/45c/20f would that help in lowering fat while retaing muscle? I'm hoping to...
Sup? Hutch Jump to first page36Jump to last page 6 years3six9 (220): Hope you enjoyed feeding the troll LOL.
cut/bulk opinions Jenkins123 7 6 yearsFiremanSi (42408): @Jenkins123 If ur not lifting long and u aren't then i would worry about bulking and cutting just yet... get on a solid program.. track ur foods eat until ur full at days end and see how much cals that it over the course of a week...
My Motivation wxfreekj 11 6 yearswxfreekj (157): @SOLARSUPLEX Thanks man! You'll get there. No doubt. I'm in a never ending cut.. in Feb 14 I was 263 and 39.7% bf.. I'm down to 185 and 16.4 according to my bod pod analysis last week. And thanks for the kind words.. it's pretty awesome to have someone to lift with that motivates and pushes you.. and it helps that she's hot and lets me sleep with her! =)
Cutting for 1 month robinxchrom 18 6 yearsrobinxchrom (22): I'll try taking them up to 1850 or 1900. Post-refeed day I'm weighing in at 66.3!!' Very surprised
New to forum looking for inspiration Maphrecords 6 6 yearsMaphrecords (1): Read the FAQ. Thanks. Did my calculations. Just curious why I hear people promoting high protein low carb or the keto diet. So, if I understand correctly if I run a calorie deficit and make sure I eat a balance of carbs, protein, and fat I can get the shredded look I see in this forum??? Also not to forget, I will be adding the workout time as well.
New "Old" Member. 3six9 12 6 yearsBeans (4204): No definitely not, even though you started back up in your 30's that would still give you quite a bit of experience.
Bulking new age, looking for advice. hotborad 4 6 yearsEat2Trainn247 (2557): @hotborad thank you for sharing! It is great to see your passion and hunger for knowledge and gain! It is also great that you are so set on reaching your goals and have a long-term plan in mind. However, short term goals need to be set, reassessed, met, repeat, etc to ultimately accomplish those long term goals. I would focus your time and energy on developing an optimal nutrition and training approach to set yourself up for long term success....
5 DAY BULKING SPLIT Rui16h 5 6 yearsEat2Trainn247 (2557): @Rui16h rather than designing a "bulking" I think it would be appropriate to embark on a hypertrophy-focused training block(s) while eating in a calorie surplus. Nutrition is going to dictate weight change. Yes, training can impact the energy expenditure side of the equation and specific training techniques can be used to target different muscular/neural adaptations, but ultimately, nutrition will make the major difference for weight...
21 yr old female diet/training advice Racht4 8 6 yearsEat2Trainn247 (2557): @Racht4 completely agree with all other points/suggestions mentioned so far. Additionally, I would strongly recommend allowing for variety and flexibility in your daily meals rather than sticking to a restrictive meal plan. Ultimately,this can lead to restrictive behaviors resulting in binge-like episodes. Focus on lean proteins, high-fiber carbohydrates, healthy fats, ample fruits and vegetables, and most importantly, foods you enjoy. Every...
Injuries, setbacks and moving the goal posts shannowman Jump to first page41Jump to last page 6 yearsshannowman (6367): Hey tamere. It's still not perfect, but getting there :). In better news, the rack is up! And I'm getting back on 531 on Sunday and will log again!
Newbie and clueless to everything. ZestyZoe 3 6 yearsGetFitGoFigure (121): The forum faq is a great place to start. Get your diet in check and strength train to increase your lean body mass. the more muscle yo have, the more calories you burn. :)
2015 Contest Prep. Natty BB. 23 bwadas9 Jump to first page44Jump to last page 6 yearsbwadas9 (130): That I am and proud of it! Lifetime drug free baby!
Female Muscle Building "Genetics" KitNmiTNs 12 6 yearsBucky (3871): some days I just go on a serious chicken binge or something and end up eating all my protein by like 3pm, don't workout until 6-7pm. was just curious, I'll throw in some extra protein for good measure then.
Need advice.. Prog 6 6 yearsGetFitGoFigure (121): I agree, you do have a nice frame to work with. Building muscle and leaning out will get you that physique you want. Lift all muscle groups.... You can start with a 3 day split, hitting all muscle groups building up to 5 days per week- lifting volumes such as hitting each muscle 2x per week (heavy day, high rep day) or hit each muscle group 1x per week and really work it. In general, lifting in the 8-12 rep range gets you size. 3-5 sets per...
newbie not sure where to go now. LordOtakuSenpai 8 6 yearsBucky (3871): no no no, that's okay. you're beautiful <3
15 years old: Tracking Progress _peterbrah Jump to first page177Jump to last page 6 years_peterbrah (91): :O tomorrow is my 1 year anniversary of joining SimplyShredded!!
I gained 74 pounds(1 year transformation) osen Jump to first page32Jump to last page 6 yearsosen (4): not even once bro but thanks for your advice :)
Whats my body fat percentage? NormanNormal 10 6 yearsNormanNormal (4): @cardinal Yup! Just at 30+ it sure is lol. When I get at <20% then I'll get a lil more comfortable about it all.
BODYWEIGHT MASTERY PROGRESS dwrkk Jump to first page39Jump to last page 6 yearsdwrkk (46): My attempt at a human flag push up
MyStrengthLog LittleJones 11 6 yearsLittleJones (4): I had a fine workout today with a lot of volume. I worked my hams and back. Actually the plan was to do some heavy deadlifts, but since my knee has irritated me a bit the last couple of days, I decided to leave it to stiff legged. First off, as always, I started with 30 min of foam rolling and dynamic stretching. Stiff-Legged Deadlift: R:120 10x100kg / 220lbs 10x100kg /...
PHAT Log Napalifter, Back at it napalifter 5 6 yearsnapalifter (4): Today was lower body Hypertrophy. Big Focus today was holding it in the hole for squats to try and make sure my form is where it should be for heavier lifts: Squats 8/3 @ 205 Hack Squats 3/9 @ 270 Leg Press 2/14 @ 270 Leg Extensions: 3/15 @ 220 Romanian Deadlifts: 3/10 @ 205 Lying Leg Curl: 2/13 @ 115 Seated Leg Curl: 2/16 @ 95 Standing Calf Raise: 4/15 @ 235 Seated Calf Raise: 3/18 @ 135 Hack squats are really a killer exercise at least for...
Name back in the game Eat2Trainn247 5 6 yearsEat2Trainn247 (2557): Much appreciated, gentlemen!
Military-Press 3x 100 KILO ! halilpower 1 6 yearshalilpower (16): Hey guys,! here are some military footage from my last training... it was ja very hard training. I hope u will enjoy the video
New Here, Thoughts? Currently 180, Was 160 napalifter 9 6 yearsnapalifter (4): @TyrannosaurusFlex Thanks man, appreciate it. I will try to incorporate some chest on a wild card day :) @wannabemuscular Thanks bro, yeah I was a catcher up through high school so that always helped my development there. Yeah Im from Napa, but I recently moved up to Santa Rosa. You from Norcal? Yeah Ill start a log in a seperate thread, still getting the swing of the site. I appreciate all the feedback
Body fat (longtime lurker) ZearingFlame 11 6 yearsZearingFlame (22): @cardinal Thanks! Plan to enter my first competition in november this year! (Athletic fitness)
Aesthetic Bodybuilding and Female Fitness Bornersthetics 6 6 yearsJsn3004 (3265): No thanks
hello everyone MichaelFitness 2 6 yearseknight (58109): -3X
That 395 Deadlift: addicted to strength ehukai 3 6 yearsehukai (115): Oh i've been around just never posted much for no particular reason. Here’s my basic training and goals currently, I am currently running a well-researched PPL routine with a 2:1 pull to push ratio. My first movement of everyday (bench, dead,squats) is focusing on strength development, then I have assistance exercises in the 6-8 rep range, and finally I end with hypertrophy work 8-12 rep range [pretty standard]. I also throw in power days...
Introduction DLift49 7 6 yearscardinal (6175): Hoi! I used to live in the Netherlands. Where you from? Looking forward to checking your log. GST was one of the first 'proper' programmes I ever ran and I still talk to Ryan quite a bit. He's a top bloke.
My Log to Compete rav84 19 6 yearsAnthonyKim421 (103): Nice man, hope everything's going well with finding your social and goal balance
Where do I begin? kirchekai25 5 6 yearshollyhopeful5678 (1693): Tilted Kilt?? That's my guess. Great tips already posted, so I'll just add this from my own personal experience. I would separate your plans from your husband. He isn't going to lose his job, so he likely isn't going go give up the wings and pizza. But everywhere that sells wings and pizza also sells salad so don't give him the power to drag you down, you can make your own choices to eat well and exercise even if he doesn't.
Eva's RFL log Amunet 8 6 yearsAmunet (136): This marks the final day before adding back carbs. Weight here is 125.0.
Please critique diet + training! Barbell_Jedi 8 6 yearsSOLARSUPLEX (8314): You have basically broken your macros. Easy fix is to add 50 calories a week until you are back to a normalish number of calories. Hopefully with little weight gain. If you notice you are gaining weight. I'd say more than a quarter pound over the course of the week then you need to slow down on the adding of calories.
from 225 fat to 185 skinny, wat do next? thephenomenon 10 6 yearsAnthonyKim421 (103): I guess I'm going to give a contrary opinion to the rest of the comments here. I think, depending on where your macronutrient intake is and amount of cardio you're doing, you should lean out further. IF food intake is low and cardio is high, then maybe I would slowly ween off doing as much cardio and add food in little by little--but if not then lean out further. When you get to a much leaner state and then begin to go into a phase where you...
Spinning my wheels Snowboard901 2 6 yearsBucky (3871): research programs, set up your macros correctly, lift heavy weights, and stick to the program. rinse and repeat.
Who Am I? My Transformation, 19 years old stopmiring 13 6 yearsWinnersNeverQuit (10311): @TyrannosaurusFlex think cannon is trolling. ..
Intro, progress pics, gen advice, & Est BF% wxfreekj 8 6 yearswxfreekj (157): Thanks @ParkerHenry! I'm working hard!
New to Simply Shredded - Beginner Log Baz047 9 6 yearsBaz047 (7): Once again, late on the log. Changed my days around recently so did four days in a row, finding the weights easier than when I started despite the fact that the weights are getting heavier. I like Stronglift - nice, simple routine, I know what I have to do when I go in and can just concentrate on getting the weights moved. Been sticking to the diet mostly, playing it quite loosely with the macros, using them as a guideline just for...
Macro Cutting Lythy89 3 6 yearsLVjack (2749): Just give it a try for a few weeks and take progress pics. If you lose weight and look better then your question will be anwsered. If you don't make progress you will need to make a change. Don't worry about if it's perfect. Consistancy and longevity (kinda the same thing) is what matters most.
Introducing Myself FNO 11 6 yearsFNO (46): @Beans can't wait to see what the winter brings
looking for motivation and advices A_em Jump to first page43Jump to last page 6 yearsA_em (2424): Thanks guys for all your precious advice. I will definitely consider them. Thanks @Douze for sharing your story. Reading other threads only showed how nothing I know about training with weights. Well... be back when finally start doing it :)
G'day Dazz 6 6 yearsFiremanSi (42408): Welcome Mate.
Bodybuilder’s Diary – Friday gorand 13 6 yearsBucky (3871): @eknight touché.
Are my maxes good for my age? Fischer38 Jump to first page48Jump to last page 6 yearsWinnersNeverQuit (10311): I believe him, at 185lbs I hit 330 bench, and a 440 squat less than a year after fucking my femur up at 17, while 70% of his bodyweight. Grats buddy, keep it up
Push Pull Split shredm 9 6 yearsshredm (10): Ok thats what im planning to do, A Squats 5 x 5 Bench 5 x 5 Rows 5 x 5 Superset Ring Dips/Ez Curls 2 x 8-10 B Squats 5 x 5 Overhead Press 5 x 5 Chins Ups 5 x 5 Deadlifts 1 x 5 Thoughts?
Introducing Myself Shota34 18 6 yearsShota34 (4): @TimmothyGen thanks!
My journey to getting "The Look" Alan208 8 6 yearskickinchicken (8717): Open thread to view post.
Noob! dreamopolis 9 6 yearsBeans (4204): @dreamopolis 5x5 is great for a cut, since you can still get stronger while in a deficit. And the volume won't burn you out too fast. Just be sure to follow the protocol on the site and don't start too heavy. It might seem silly to start so light, but it's worth it in the end.
My progress: 16-17 months stranger 7 6 yearsTrev182 (14986): Good work
Help with 3 day split Karlos 8 6 yearsRawsteel (940): First learn the exercises then use the same weight in all sets and a weight that allows you to hit 5 reps in atleast 4 of the 5 sets, when you can do 5 reps in the last set up the weight with the smallest amount possible. Use the same progression method in the other exercises that uses a different rep scheme. And do calves every workout if you want to, i personally prefer to alternate calves this way -> Workout 1 Standing calf raise:...
Military Press 105 Kilo !!! halilpower 4 6 yearsFiremanSi (42408): @halilpower How did u find ur sweet spot with ur grip width on OHP ??
Hello, simplyshredded, help me out. livelovelaugh 22 6 yearsFrostshock (13324): If you know where your true maintenance is, go into a 100 cal surplus from that for a week. If you still gain greater than or equal to (>=) 0.5 lbs, keep that surplus for another week- if you you gain less than or equal to (<=) 0.4lbs then you could safely add another 100 cal surplus. Wait another week. Rinse. Wash. Repeat. Lean bulking made easy, just have to be consistent and track reasonably accurately.
where do i start? shantell 30 6 yearseknight (58109): Absolutely. Neuromuscular adaption to weight training- and thus, hypertrophy gains- take about 6-8 weeks to reach full potential. If you change every workout, that will never happen. -3X
Newbie just joined! Shota34 24 6 yearsShota34 (4): @TimmothyGen Lol thank you :)
Advice on PHAT or Candito program Austonmartin 5 6 yearsAustonmartin (7): @FiremanSi ok thanks, I will read into it and give it a go! Thanks man. How long have you been on Candito's program?
started lifting critique Minimalist routine Zahl 22 6 yearspandasashi (3859): ur overthinking the shit out of everything. you haven't been lifting long enough to develop any significant imbalances. stop trying to find all these little 'injuries' you think you have and why you have them and just lift. that's a terrible routine, look up 5X5 and follow that
I present my self godbluffxx 3 6 yearsmikew (11494): @darklight79 that's my bad. Sorry bro. Will fix that title like we talked about. @godbluffxx check the FAQ homie. SL 5x5, track cals for a modest surplus, and das it mane!
Rate my progress. bodybuilding94 9 6 yearsGrizzlyBerg (9214): There are more pics of doughnuts than there are of his legs
Consistency is the best supplment log simply_michael Jump to first page134Jump to last page 6 yearssimply_michael (424): sorry been out did those face pulls and heard shoulder almost pop out so been resting it . also wondering now if i should do lat pull downs or chin/pull ups cause don't wanna hurt the shoulder ...(shoulder surgery 1 year and half ago ..last dislocation 6 months post surgery but it was a partial due to banded in thoughts
Beginning of lean muscle build (hopefully) CorrinaC Jump to first page42Jump to last page 6 yearsFiremanSi (42408): Hard to judge when the photos arent side by side.. but ur obviously working hard.
Clean Bulk HELP: Hit my Plateau: Need Advice Jay_Miz 6 6 yearsTrev182 (14986): Should be made compulsary on joining the forum. One of they pages that you cant click off of for 5mins so we know youve atleast seen it. Would save alot of these threads from appearing and help people out quicker.
Tips for last 2 weeks? gg62088 17 6 yearsSOLARSUPLEX (8314): For fucks sake YOU'RE is a word.
16 Years Old ceZera 5 6 yearsDEXchidera (616): I think its a progress thread or something. He isn't English so we can forgive him for the confusing posts. Welcome to the forums, please introduce yourself before posting progress updates
Female starting at a high BMI persianbootysquats 10 7 yearsSRorhrbac0808 (47098): Just sayin... Seems like because your friends are competing you feel the need to as well. But, hey, maybe it's something you really want to do... Only reason I say this is because I tried to prep for a show earlier this year and shit went sour fast (I was a little bish). Obviously you know it's something difficult to do. So just saying... It's difficult to come in with proper conditioning. Haha. But good luck with your goals and stick around....
Scrawny and weak, time to grow! AndyCap 18 7 yearsAndyCap (118): Hey Rawn, train at home, cant be bothered with gyms at the moment, would rather invest all my money in my own gym. Makes it easier as i can train and cook for my misses at the same time ;) Also there is no queue for the weights.
Frustrated Soldier GreenStr33t 9 7 yearsimcca001 (7): Haha "Why do cardio"....? PT Hours Bro. Alright, in the military you will be doing a 3-6 mile run or some combination of calesthenics or group PT on most mornings. What you want to do is balance that with some very different types of stimulus. I would definitely not restrict yourself to a normal 4-5 day split. Some days you will come in having done a calesthenics day and having some guy tell you to do push up circuts or something...
suppp? alexmeister 8 7 yearsalexmeister (37): ty brahs!i wish good workouts to all.. ;)
Hello, please help me out getmynameright Jump to first page34Jump to last page 7 yearsTrev182 (14986): @eknight What type of wall do you use to bang your head off of?
Instagram TC1128 Jump to first page33Jump to last page 7 yearsoceanair (18020): @Zyzzst no, i'm not biased. steve deserved top 5 for sure. def not 1st or 2nd though. i know that sadik has a much better physique and posing. steve is an aesthetic dude. so anything less than 5th place would be wrong. i do agree that mark anthony looked like shit when he won, and honestly, i don't think he belongs up there.
Mi TC1128 26 7 yearsDEXchidera (616): Lol
Upping the ante Fosta41 12 7 yearsTrev182 (14986): Thanks man, few of the guys on here run it! Nick wright is miles ahead of me in terms of lifts but runs canditos programme. Anyone can progress on it, dont matter what your lifts are!
New here, just saying hello. Staygolden 11 7 yearsGrizzlyBerg (9214): bitches love sosa
Awesome trnasformation (17 to 19) SanSwan 22 7 yearsSanSwan (1): Salut MMB , merci d'avori prit le temps de donner ton avis :) Je suis qu'a un an et demi de muscu en faisant bulk mais pas trop non plus , j'up un peu ma dej mais pas trop (250kcal/sem) parce qu'étant en STAPS non seulement prendre du poids c'est dur (bcp de cardio) mais etre trop lourd pour des sports tel que bad (qui est ma spé) c'est foncé droit dans le mur ^^
Feeling ill, contest prep 7 weeks 2 days Davfitness 27 7 yearsDavfitness (1): thanks craig! Yeah true, obliques have the same shape! Your lower chest is definitely on point how-ever, i have quite a long body so struggle to grow the lower part of my pectorials. The only issue i have is i used to be anorexic, and my body type it's very hard to get width in my arms, so from the front they dont look as big as they do from the sides, quite irritating really. Any advice on building width?
Im starting a new routine what do you think> DiLawn 13 7 yearsswollenscott (571): I'd agree with the above. Push pull legs is great. If you want to stay true to the Golden Age and arnold maybe the then popular Chest/back Shoulder/arms Leg Or lee Haney Chest/arms Back/shoulders Legs/abs Might be more your style and allows for more frequency if you keep the sessions to lower volume. However like I said keep it simple and maybe try an already setup balanced plan. Bet of luck :)
Darklight's Powerbuilding Log darklight79 Jump to first page151Jump to last page 7 years_RudeCrew (15100): Sorry to hear that about your family member! I hope they get better soon!
Skinny, newbie and keen to learn AndyCap 6 7 yearsmikew (11494): If someone does or says something helpful click the green thumbs up button one, two, or three times. :)
Teen newbie bulking tomredman22 4 7 yearsFrostshock (13324): @tomredman22 you can lift at any age and any weight to grow so long as you are in a caloric surplus and progressively overloading. If you are lifting with GOOD form, challenging yourself constantly to the point where its hard yet you're not failing, and in a caloric surplus however slight or major - you'll grow. If you're 17 just take advantage of the free test surge you'll be getting, bulk for possibly years and stay safe on the gym. You'll be...
33 years old - Never had Abs showing ... themav Jump to first page57Jump to last page 7 yearsthemav (7): Hi, Thought i'd post up where i am now on my cutting journey. Ive lost 15lbs in about 35 days - so been losing around 3lbs a week. Feeling flat at the moment but this could be to do with the T3 and extra cardio i'm doing. Enthusiasm is still high and i'm now looking at reducing my food costs. Ive been buying 250gram packets of veg , uncle bens microwave rice, packs of pre-cooked chicken etc all of which I can save around 40.00 a week buying...
Get'n swole! Thatguy81 13 7 yearseventheodds1 (5644): Glad we passed your test.
Newbie alert! tash0904 4 7 yearsAarronStenner (10990): Welcome!
Few questions smith96 13 7 yearseknight (58109): This is the original version, and I would highly recommend it: -3X
PLEASE HELP. MeganRosehart 13 7 yearswannabemuscular (33219): Sounds better. Remember, it's a starting point. If you're maintaining weight and don't feel you're gaining as you want, slowly add calories. Like 100 per week or so. And on the flip side, if you're gaining too fast, pull back on the calories a bit or add more cardio. Oh, and nice midsection!
Cutting Last 5LBS Log ebolus101 10 7 yearseknight (58109): You should be able to shed 5 pounds in water weight easily, 24 hours out without using the sauna. At this point I wouldn't do anything different. -3X
*Official Progress/Transform Log of Gains* SSJ3FinalFlash 10 7 yearsGrizzlyBerg (9214): in for this bud
PHAT - A Log rklohe 25 7 yearsrklohe (511): Upper power Bench - 185 5x5 Pull-ups - 5x6 DB shoulder press - 60 3x10 Tbar row - 90 5x12 V bar tricep - 100 5x15 BB curl - 70 5x15 Face pulls - 25 3x12 Hanging leg raises - 3x12 Loving the changes I've made so far. Looking forward to big strength gains and size
Whats possible in 20 weeks for untrained guy TP33 6 7 yearshaole (2109): If your body fat is really 20-25% then I would recommend cutting. Your diet needs to be your main focus though. I would also recommend adding a few accessory work to the SL5x5 routine until you start lifting heavier weight. Save the accessory sets for after the main 5x5 lifts and pick two or three that you can do in a circuit/superset with minimal rest times to keep your hear rate up. Once you get to heavier weight on the 5x5 program you might...
New to this 14 y/o. Dimitrius 13 7 yearsambitiongainer (391): @Dimitrius anything mikew and frost says infact must of everybody here has great advices so follow what they say carefully, they're very helpful if you cant manage the 5x5 then you can do low weights and high reps like 15-20 reps to get your body use to pushing the weights and also burn fat while you incorporate cardio weekly, just take it slow and take in your macros and you just fine
Long time lurker creating an online presence Eat2Trainn247 Jump to first page391Jump to last page 7 yearsGrizzlyBerg (9214): Keep grinding brotha
Should I do men's physique or bodybuilding? Steverogers Jump to first page49Jump to last page 7 yearseknight (58109): If it was me, I'd try to find a show that's not NPC sponsored then. -3X
NEED HELP FOR BACK DEVELOPMENT alkudari23 7 7 yearsfuba141 (10): For advance level in lower back hyperextensions try holding some weights.
15 Year old Newbie Training Log Hudson64 19 7 yearsFrostshock (13324): @Hudson64 already laid out what I thought would benefit you.
Cut Log, I guess. Clutchwork Jump to first page34Jump to last page 7 yearsClutchwork (7): Why is this nutrition thing so hard for me lol ugghhh anyways i cut out my HIIT today, but i feel lazy because of it and not as "tight" [best way i can describe] but gym is tomorrow. So, excited about that. Anyways I had my protein shake which estimates to like 500 cals there was pizza sitting on the stove asking to be eaten and i was rushing for work >.> so i grabbed 4 slices and took it work with me. You guys did say get...
Upper/Lower Split critique DanielNova 5 7 yearsmattd534 (3208): Why not run a tested upper lower split like westside or Lyle McDonalds Generic bulk clickable text clickable text
Newbie Nimin 6 7 yearsFrostshock (13324): Welcome sir, read the FAQ and proceed to unload every question that hasn't already been answered lol
Motivation and Dream Building DRLR 7 7 yearssriram (2050): Would definitely be apart from your community.
confused about the diet thing. pls help me! pudgevillarosa 4 7 yearspudgevillarosa (1): alright man, thank you so much for a comment!
im 15 years old tristantalpas 15 7 yearsParkerHenry (94): Im 19
im 15 need honest opinions tristantalpas Jump to first page31Jump to last page 7 yearsjja0016 (829): strong arm. you look older than 15. nice shirt. clean sink.
New to SS Assie321 10 7 yearsAssie321 (70): For warming up I Just cycle and star with Some warm up weight, for hamstrings I do romanian deadlifts and leg curls. I do not isolate my lower back but I have looked it up it seems like I have the Donald duck syndrome so my butt goes up and back and my belly sticks out.@cardinal
Why you started? alkudari23 Jump to first page31Jump to last page 7 yearsBeans (4204): On a related note, I always loved this story from Henry Rollins about weightlifting. It doesn't really apply to how I started training, but I can relate to his outlook on the hobby in general.
harii13's bulking log harii13 3 7 yearscardinal (6175): Welcome. Glad you read the FAQ. Your macros seem spot on and the programme looks like an interesting periodisation programme. I assume you're more interested in the bodybuilding side so adding mass? In for the log I guess!
Cellucor SuperHD & CLK Stack - when to take? evolution_fitness 10 7 yearsevolution_fitness (1): CLK is for more energy, but also can be used for weight loss. I use it more for the energy factor. It's just a powder you mix into your drink. I want to tone now, possibly bulk later, just need to get this down first. I know the instructions are written on the bottles, but I have read MANY different things about other suggested times/on an empty stomach/etc etc. so I just wanted a few more educated opinions. Thanks everyone for your help!
Strength Progress elizabethanne Jump to first page100Jump to last page 7 yearselizabethanne (316): I have been awful at updating this thing! I've been suffering from a serious lack of motivation, but I kicked my dumb shit brain into gear today and killed it. Rest assured I've still been getting my workouts in despite my lack of activity on here. Today's Workout (06/02/2014): Light Squat 3x5 75 lbs Pause Squat 3x5 65 lbs Good Morning 5x12 55 lbs Lunges 3x8 50 lbs Banded Bad Girls 3x10 Max Contraction Planks 4 reps I also did 15 mins of...
Help Finishing Cut tparring Jump to first page37Jump to last page 7 yearsstingray72 (109): From the people I came across on it seemed to me that 10% was ideal for no issues. its a shame though because the body does look much better even at 8% and lower than that I feel appearance wise its not appealing but thats me.
New skinny kid needs help to get jacked!!!!! mattd534 Jump to first page500Jump to last page 7 yearsFrostshock (13324): THIS THREAD'S OVAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!!!!!!!!!!!!!!!
So, I've taken the plunge... GazzyK 19 7 yearsIrishGymSheep (10554): Never been a fan of 5x5, it can definitely get good results in the big three but for me it is ridiculously boring and tedious. I think you need something you enjoy doing. I would look into a program that looks like fun to you and is challenging but not overwhelming. Stick with what you are doing now for a month or so get yourself use to training and then switch. Just don't go overboard! As for having a sweet tooth if you like jello there are a...
strength log nwt521 Jump to first page52Jump to last page 7 yearsnwt521 (217): Open to criticism good or bad!!!
Just starting - Confused about weights? cuppednoodles 7 7 yearskickinchicken (8717): Screw giving it a "try!" Take that shit and make it your bitch! Change the attitude and tell yourself you WILL achieve your goal. Being fit is not a like buying a pair of jeans. You don't just give it a try. This is THE BIGGEST and most important, single thing you can do for yourself. Now, 22% is not obese. But if you really want to make a change and hit your goal, then take that word out of your vocabulary. ...
Natural Bodybuilder Andrew Pardue's Log SeahawkMuscle Jump to first page228Jump to last page 7 yearsGrizzlyBerg (9214): @SeahawkMuscle pleasure meeting you today
My Weightloss Journey ntorin 11 7 yearsntorin (28): Thank you, guys! :) I will! This is a lifelong commitment. When I see how rewarding it is it's absolutely worth it! I can't wait to see where I'm at one year from now. :) Have a nice weekend!
long time lurker, first time logger lifting_accountant 18 7 yearsFrostshock (13324): Yuuup One day of making bad choices won't kill your goals, just like one day of good choices won't get you any closer. Have fun but be sure to take everything in moderation, a lot of the time I just fit drinking/"dirty" days into my macros as closely as possible Ie: Hitting my protein reqs by a minimum and fat goal if it's a drinking event, only protein goal if it's a "Dirty" eating event.
Macro suggestions! AMSisme92 23 7 yearsAMSisme92 (1): Cool thankyou! I'll post some results in a few weeks!
Hi, I'm starting a... l0zar 8 7 yearsl0zar (1): Guys TY for the replies, when I have a little time I'll reply one by one... :)
Phoenix's First Bulk Training Log IronPhoenix Jump to first page55Jump to last page 7 yearsErickFromOmaha (4195): Hows the bulking going?
New in forum, i'm french athlete fitnessmith 20 7 yearsfitnessmith (10): Thank you :)
Beginner CaliDreams 4 7 yearsTimmothyGen (1780): Well since you got the advice. Words of Wisdom. Stay motivated Have Fun Always be Consistent Dont give up if results are not showing
After 13 months of hard work(WARNING) SikiiD 20 7 yearsTrev182 (14986): Open thread to view post.
Hello everybody! Aitorious 12 7 yearsFiremanSi (42408): Welcome brother. Personally if i went back to a stage when i was 8months into lifting i wouldn't be gooing ANYWHERE near these type of programs i'd be doing 1 of the 3... Full body program Upper/Lower split Strength program (5x5 or starting strength)
New Simply Shredded whitey710 Jump to first page52Jump to last page 7 yearswhitey710 (4): well, I screwed up pretty bad. Went out for some cardio/fun to an indoor trampoline warehouse and 3 weeks later, find myself at the Dr's office with left leg pain. Got myself a stress fracture on the top of my fibula. Doc says no legs for at least 6 weeks :( this is killing me because i just got into the strong lifts 5x5 workouts. Everyday you need to work legs. Any ideas on what to do? abandon the plan and do something different? or should i...
motivation video underground djqb031 1 7 yearsdjqb031 (1): We wanted to made one 100% authentic motivation video, pure underground. We wanted to approve that people don't need some extra things to start with trainings and healthy life. This has been recorded in our basement where we made our gym. Me and my friend in this video. Hope you like this.
Cliff Wilson's Offseason Adventures pureintensity Jump to first page36Jump to last page 7 yearspureintensity (31): Thanks man! For Brandon's bench, I consider that pretty impressive considering he is natural and only 22. In my experience with clients over the years I've probably only seen a handful of bodybuilders that age put up 295x3 for 5 sets. Powerlifters are a different story of course as that is much more common.
New member to simply shredded family =) allasiam 26 7 yearsallasiam (22): and yes I'm compensating it with my food, I have 3k calories / day , 50% carbohydrates.
New guy, need some advice djg08 10 7 yearsFrostshock (13324): Definitely not unless you're fine with gaining more fat than you have to. Refer to this example ---> So using your ACTUAL numbers, I would go back down to 2300 calories and track for a week. If I'm still gaining greater than or equal to .5lbs per week, I would stay at 2300, if NOT I would raise it up to 2400. Sometimes this can take 1 week, sometimes 3, but gaining is gaining and as you stated you don't want to gain any...
Ghandis Cutting Log Ghandi 2 7 yearsFiremanSi (42408): I would always prescribe more protein on a cut starting at 1g/lb.
New to the forum w/ log Bending33 7 7 yearsBending33 (1): I'm taking this week to figure out my Big 3 before I get a full start into the program. But as of now my one rep max for bench is 300. I'll keep you guys posted when I get the other two. Why do you have the desire to create caffeine pills? They're two-four dollars for a 100+ pills
5 foot 9 . 185 pounds (new to board!) John14 6 7 yearspandasashi (3859): and im pretty sure we all know you bought that shirt recently..
Critique my Diet? Help denisedxo 12 7 yearsGymtiger (34): I still think the OP could be eating more carbs/cals post workout. Perhaps that's all it takes diet wise. I definitely think you need to fine tune your training. Going forward, you must create a hormonally metabolically rich environment - and yes that is through strength training, perhaps less cardio and more of eating the right things, not just the right amount of things. Lift the most you can, and really push yourself past limits you...
Slow Bulk, journey begings! montana84 8 7 yearsmontana84 (1): Yeah see what your saying, thats the trap ive fallen into in the past, guess the extra pull ups and dips will detract from my squat, bench and deadlifts. Appreciate the advice bro
Time for a introduction Dai 13 7 yearsFrostshock (13324): Feel tons different on the days that I don't hit my fiber goals compared to when I do. Makes my shits into ghost wipers too so thats a plus :)
CHASE YOUR DREAMS - motivational video [HD] BrendanMeyers 3 7 yearsKansas___Boyyyyy (3361): overall decent video good job
Intro jtbull1987 13 7 yearsJezza_91 (1315): Welcome Brother :) Nice lifts to bro excellent work :)
Current Progress and Body Fat Percentage SSJ3FinalFlash 23 7 yearsSSJ3FinalFlash (283): Awesome man! I should have an official log up by Sunday. Been really busy with midterms and studying so didnt have time but Ill get it up. Also 2 questions, what does the voting system mean for a thread? When people say they are in for a log does that mean they subscribe to updates on it or what? New to this never seen it before haha
Massive loss leading to Massive GAINZZZ!! Fosta41 11 7 yearsOwnsPwns (124): I'm running 5/3/1 BBB right now with a few accessories. I'm loving it. my OHP,Squat, and DL feel like they could just keep going up. My Bench feels like it is going to stall ever cycle, yet somehow i keep adding the weight to it like the program tells me to do. You will not be disappointed when you make the switch. I haven't given up shakes completely, but after lurking on these forums for a bit, I found that i was taking in way to much...
Like a Pig in... Doggcrapp? Piggles 2 7 yearsKevDjm (1): Good luck!
Sevens road to 100 kg seven 19 7 yearsseven (94): @AarronStenner hahah thanks! since we or so busy with food and diet all the time anyway i enjoy trying to cook a fancy lookin dinner every now and then. I use whole food only when i cook. Somtimes it looks better then it actually is hahah but the eye wants something aswell right? Yesterdays dinner, carb meal: the above picture is the same meal but a few weeks ago,...
Need Some of Your Knowledge knowowsley 1 7 yearsknowowsley (1): Hi guys, i'm new to the forum, actually I think this is the first forum I have ever been a part of!! Thanks for making sign-up and everything easy to follow. Anyways, Il give a little background on myself, because maybe it will help you to help me. I'm 21, i used to play basketball in high school, I think the most I could ever bench was 225 3 rep max, back when I was playing basketball senior year, which wasn't bad at the time. When i...
Don't Know What To Do!! dserious111 17 7 yearsdserious111 (130): @mikew hey man thanks a lot!!! I'll get to work on my lats right away then. That was the main concern, the waistline. I've read to slowly increase my cals 100 a week. Hope this is correct. 190p 140carbs 80fats is what I've readjusted my macros to. I'm at 1900 calories and will up it starting Sunday for the new week
Bulking Mortenah Jump to first page31Jump to last page 7 yearsTrev182 (14986): I do P P L REST P P L REST Notice I alternate between bb/db bench and db/bb OHP, so if im doing bb bench, I will do db ohp, and vice versa.
New to the Forum (Beginner!!) StrangerDanger 14 7 yearsFrostshock (13324): @SOLARSUPLEX If I told you that, I'd have to kill you.
Newbie - hello TrustMeImLying 6 7 yearsFiremanSi (42408): Welcome dude, prepare to learn tonnes. Ahhhhhh the aul' bro split, i started there aswell like most new guys.. jesus i wish someone enlightened me back then. But i wasn't even eating enough to start with anyway. :)
Hello to the community! JhakeSantos Jump to first page41Jump to last page 7 yearsJhakeSantos (13): @jonrivs49 A very hard fall in playing basketball. Lol so careless. Haha =P @Millennium1 Thanks man!
Turtles Gangsta 13 7 yearsoceanair (18020): @kickinchicken apparently ocean can't take a joke :/ lol sorry.
new guy with a new dream slaviknifanov Jump to first page53Jump to last page 7 yearsslaviknifanov (31): @WinnersNeverQuit i never practiced on that one but man thats a whole different level .. im sure its way more harder been doing front levers human flags muscles ups but to go from planche to handstand its like super sayjan 2 !
WHO HAS FACEBOOK, INSTAGRAM OR TWITTER? dannysolazzo 7 7 yearsScotian (9922): There is a spot right in your profile to enter that stuff. My IG is @blinkhorn902 tho
hi MissClara 5 7 yearssamirsaleh (1957): Welcome abroad, Now we need to know Who when why where
Increasing Lifting Weight Jessi_A 12 7 yearseknight (58109): @Jessi_A they mean start a log of your workouts for feedback and tracking progress. -3X
DESPERATELY NEED HELP!! graydinhotorres 14 7 yearsGStarRaw (1441): ^ my gains really started to come in (strength) from the 6th - 12th month, like some rapid increase. (maybe it was my form) Btw i tried to body recomp aswell, tried to lose fat as well as gain muscle, i feel that it was a poor approach, would have been better off cutting and bulking.
Alex gets bigger and stronger alexgetsstrong 19 7 yearsalexgetsstrong (7): Sup Squat:50kg no problem ;) bench: 40kg row: 40kg Row was abit difficult, bench easy-challenging now. Still struggling shitton on bench form. Seems like the rack is too low so I can't retract my shoulders and lie down without bumping into the barbell?? Will fix a video soon.
Hi everybody Beast 12 7 yearsjja0016 (829): @Ben777 LOL
Log, introduction, first bulk, backpains BreakingJoe 11 7 yearsBreakingJoe (37): Decided to do the pull day after all, Wide grip latt puldowns 4 sets of 6-10 reps Seated cable rows with an overhand grip 4 sets of 8-12 reps Unilateral rowing machine 3 sets 12 reps 10 kg each hand one handed pulldowns 2 sets of 12 reps Seated dumbbell shrugs 3 sets of 12 reps 12 kg db's (hate shrugs xd) Seated dumbbell curls 3 sets of 12 reps with 8 kg each hand For some reason my back didn't get pumped :/ Also mind muscle connection...
My developement Vuga 8 7 yearscoolguy1993 (13237): Did anyone else read the username as Vulva?
Bulking nutritional tips? greg_89 5 7 yearseknight (58109): Realistic goal if you're a complete beginner is around a pound a month of LBM. If you're not a beginner, .25-.5 pounds is more realistic. -3X
RWall Phat log rwall89 Jump to first page39Jump to last page 7 yearsrwall89 (64): Sorry for not posting on here lately. Unfortunately, my work schedule has changed so I don't have time to run phat right now. I've moved to a 5x5 for the big three and 3x8-10 for all accessories. Since nordal advised me against running before leg day, I'll probably drop cardio to 2-3 days a week. Still running my mile for time. Thanks everybody for following this log while it was active, although it wasn't run that long. I'll post a progress pic...
Deneii's bulk and 2014 cut Deneii Jump to first page36Jump to last page 7 yearsDeneii (247): Push workout 04-01-2014 Pause bench press: 115kg/253 5x5 Ohp: 65kg/143 lbs 4x8 Flat DB bench: (been unhappy about chest development lately, more on that later) 38kg/84 lbs 3x12 Skullcrushers: 45kg/99 lbs 3x7-8 Cable lat. raises: 3x10-15 As mentioned i am unhappy about my progress in bench and chest, both in terms of weight progression and growth. I realised a fem months ago that my bench was relying too much on my...
looking for help creating my BEAST MODE LOG! ambitiongainer 7 7 yearsambitiongainer (391): yeah i get what you mean @kickinchicken just did some research and wasnt ending up anywhere good so thats y im asking for as much help anyways i got pointed where i needed to n i started to to search again, i like the app you mention it really seem to work with me
A little guidance from the experts please. Peepss 8 7 yearsPeepss (25): Thanks heaps guys!
Intro and Guidance SOLARSUPLEX Jump to first page140Jump to last page 7 yearsSOLARSUPLEX (8314): These baby legs. =/
@databas1c finally makes an intro databas1c Jump to first page48Jump to last page 7 yearsdatabas1c (2188): I may re-incarnate this log or start a new one. I'm not quite sure how to log my new program though. I'll be putting some thought into it. In general, I'm starting to move my training away from a purely strength and functional movement direction. I've realized through rehabilitating my knee that while my linear strength and explosiveness is on-par, my lateral and rotational movements still display a lot of movement disfunction and compensatory...
New to all this Woodp27 18 7 yearsFiremanSi (42408): @Woodp27 Sweet job by the way. But ye if ur gone 3-4days no prob u still have 3days in the week to get in 3 solid workouts. Listen most weight loss is done in the kitchen so if u control ur diet alone u WILL make progress i promise u this. Something as easy as going for a 30min run doing intervals is perfect for when ur on the road... U don't need a kettlebell or to be swinging out of bars and barbells like crossfit... Even go for a walk for an...
Newbie enojwilson431 5 7 yearsFiremanSi (42408): @enojwilson431 Welcome buddy what about is the back pain and when does it occur most often ??
About to Start a Youtube channel EminTheLemon 4 7 yearsHewy007 (2980): Open thread to view post.
P/P/L Log time to put up numbers bslo 11 7 yearsbslo (262): Todays pull workout - Deadlifts wu, wu, 315x5, 365x3, 405x1 (PR, attempted again and couldnt budge it lol) 365x3, 315x5, 225x8 Underhand BB row 135x15 185x12 205x10 205x8 Wide grip pull up 5 sets of bw with real slow negatives got 10-5 reps per set After that I did alot of extra work just because i wanted a good pump. (pulldowns, db rows, low cable rows, pullovers, and some close grip chins) Ready for some gains during thanksgiving!
New to site Jimmydrama13 3 7 yearsJimmydrama13 (295): Look forward to picking up new training tips etc
My transformation in 2 years ( video ) EntCarlos 11 7 yearsFrostshock (13324): Here's my transformation video. It took me from lvl 1 until level 28 but I finally made it. The key is to cut out all Carbs(Mega Potions, Diggletts, etc) and Fats (Leftovers or Fried Snorlax) and ONLY eat Protein. I also shot up Creatine and snorted BCAAs but that was a dark period of my life when I was adjusting to the Pokeball.
Amateur needs help AndrePrevin 3 7 yearsHewy007 (2980): @AndrePrevin sounds like your caught inbetween two drastically different goals. If you're a skinny fat I wouldn't recommend cutting anymore, i'd focus on a bulk and lifting heavy, try to put on a lot of mass before you actually cut down. Also members here don't think highly on test boosters, or cutting agents for that matter, it's essentially a money scam my dude. I think you got mold and shape (bulk) before you start chipping away and...
NEWBIE on L/P/P hahn 6 7 yearsFiremanSi (42408): @hahn Avatar, profile pic. :)
New Here rwall89 Jump to first page39Jump to last page 7 yearsrwall89 (64): Thanks man
10 Week Transformation NaturalBrawn Jump to first page44Jump to last page 7 yearsNaturalBrawn (199): Solid routine Phat - good lck bro!
New member advice on nutrition jcheath33 16 7 yearsjcheath33 (10): Re did my diet with your suggestions. Workout days will be 2898 cals, 236 protein, 302 carbs, 74.1 fats Non workout days will be 2658 cals, 224 protein, 254 carbs, 74.1 fats
New Guy teampsi 10 7 yearsteampsi (16): @Callofthehounds Thanks @Hewy007 Thanks
My stats Frostshock Jump to first page62Jump to last page 7 yearsFrostshock (13324): Chest Incline BB Bench: wus*3 - 4x4 @ 135# : Switch to incline db bench - 5 @ 65# Today was WEIRD. Usually I can warm up with 135# no problem, but today I was just failing hard. 1st set I figured was a fluke, but on the second set when I couldn't get it back up after 4 I thought it would be a good idea to go to DB's (No spotter today :_[) Flat DB Bench: 8x10x9 @ 55# - Pretty easy, should have shot for 12 each set. Incline DB...
14 Months progresses Isakhult 17 7 yearsIsakhult (4): Lazar is king
New to Site and to PHAT and wanted to share Xandar 9 8 yearsHamer93 (9553): Meant it because i recently started phat(this week!) and there is a LOT of posters running phat
Gougher's PHAT log Gougher Jump to first page38Jump to last page 8 yearsGougher (208): Went out drinking this weekend, which I rarely do. The regrets... I swear i was hung over until yesterday. 1/10 - 13 Upper power Pendlay rows: 80x5, 85x5, 90x5 Pullups: 30x6, 30x6 Rack chins: 15x8, 20x7 Inc DB: 40x5, 40x5, 40x3 Flat DB: 37.5x8, 37.5x8 Sideraise: 7.5x10, 10x8, 10x10 Rear delt work, light weight high rep. EZ curl(weights each side): 10x6, 15x6, 10x8, Rolling DB extention: 12.5x8, 12.5x8, 12.5x7 Abs 2/10 - 13 B-squat:...
Training Program and Enjoyment DanMmmFood 9 8 yearsDanMmmFood (13): haha ive been doing double legs on P/P/L but not noticed any real benfits in my lower half and it kills me for days
Road to the 2014 IFPA Gaspari Classic Danimal_88 Jump to first page500Jump to last page 8 yearsDukenhiemer (23939): THIS IS SIMPLYSHREDDED!!!!!! Okay, back to homework. Lol
New PR!! WOOOHOO Dbyrnes 11 8 yearsDbyrnes (457): Thanks Man
Advice for a newbie, por favor Bucky 7 8 yearsBucky (3871): @teewhat that's what my roommate told me also, why should it be higher though? MadCow's 5x5 calls for squats 3x a time but only deadlifts 1x. Should I increase this to 3x also? Or revert to Starting Strength and go with the linear gains until I top out?
New Swedish guy looking for individual tips! Stolf 10 8 yearsadam82a (3100): Except us in this thread. @Cannonball and @devil82. Thats the ones i know for sure.
Need some advice gian10890 19 8 yearsFiremanSi (42408): @gian10890 I don't train abs and i can see them all. U know why ?? Cause i'm cutting and i track my macro's with IIFYM, and i'm in a caloric deficit. They won't magically appear because u start doing more situps. My BMI is fine, my lean mass index has increased as my fat has decreased. You DEFINATELY don't do enough training for your back. Lack of volume.
Fitness Opinion/Progress Jigsawk 11 8 yearsJigsawk (55): nah , might be some sort of Loose Skin on my lower abs , but defently holding some fat there , I want to get rid of that and start my lean bulk seriously.
Journey to NPA 2014 (off season) log Rgall92 1 8 yearsRgall92 (13): I've have been lurking on this forum for quite a while and it seems like a legit place to get stuck into! I'm 21 and from the uk with the goal off stepping on stage next year. current stats: 91kg/200lbs 6'3 Max lifts: squat 140kg deadlift 185kg bench 135kg Chins 16 reps (at current bodyweight) I have ran a heck of alot of programs over the last 5 years weight training and this off season I'am going to follow a moderate...
Support Me Please natecruz 1 8 yearsnatecruz (1): Hey everyone, trying to get my name out there and support for my journey to ifbb pro the up coming year. Followers and advice givers are most welcome. check out all my social media. Currently 27 days out from Muscle&Fitness competition in Vegas. WEBSITE: Twitter: natecruz_7 Instagram natecruz_7 FB:
Transformation. Kriztijan 10 8 yearsKriztijan (19): thanks! wont be a problem I think. You from OZ ?
Where do you work out? teewhat Jump to first page37Jump to last page 8 yearsteewhat (1972): HAHAHA they wouldnt take to kindly to leg press farts then
youtube Deadlift Brah. Check me out. srs zj95maxx 4 8 yearsbkoguy07 (274): nice man, is that a pr for you?
Progress Log RupertHaff 11 8 yearsbrian12 (9495): This! I run legs/push/pull/. I do 3 days on, 1 day off, 2 days on, 1 day off, repeat. If you can recover and progress using 3 on, 1 off then go for it! But no rest days = much less gains and progression;)
Overtrained For Almost 10 Years Straight.... LongBeachPatriot Jump to first page50Jump to last page 8 yearsLongBeachPatriot (127): I went to a new PT today. He was VERY good. performs chiropractor and ART as well. Really knows his stuff. After going through the motions he came to the conclusion that the strain is not the Sartorius muscle but rather the Rectus Femorus at the hip insertion point. Thats right near the sartorius insertion point. Also, he saw a slight mis-alignment of my right hip, and some lower lumbar tightness. I had strained my psoas muscle last year...
Long time lurker, first time poster NJT 18 8 yearsFiremanSi (42408): Good stuff glad i can help bro.
Started cut on too high of deficit.. Help? SiouxperPilot 25 8 yearsFiremanSi (42408): Beast.
Wuton's Intro Wuton 4 8 yearsWuton (82): ...
Long time lurker with pics OLS83 9 8 yearsSwoleAnimal (5971): You'll make a great addition to this forum. Lookin great m8
New member Ozzy123 10 8 yearsdempsey (268): welcome! and congrats on the fat loss. keep working hard!
Whats up SS? Lifteatsleep 7 8 yearsLifteatsleep (79): Just uploaded some pictures to my profile.
Swole HAM log! SwoleMutant 9 8 yearsSwoleMutant (247):
Log: It just got serieus JDominiqueS Jump to first page54Jump to last page 8 yearsJDominiqueS (190): @AarronStenner currently I'm not running a specific program. as i said in your log i was planning to start 5/3/1 untill a friend told me that something like starting strength would be a better choice because I'm still fresh with powerlifting. the only thing holding me back tough is the pain in my lower back wich I tought was gone but came back this morning. very freaking frustrating
Just started to cut, but need help PECasus Jump to first page31Jump to last page 8 yearsFiremanSi (42408): He's the thing... u wanna get results? u wanna be in this game ? U gotta break confort zone. U eat too much meat huh.. THEN STOP. End of story. Self-Control is something everyone should learn anyway. Ur doing urself no justice as a 160lb man eating 260g of pro. No need for it... their useless cals ur consuming. Add the carbs into meals with ur meat and enjoy it !
Sup! Callofthehounds 6 8 yearsDevil82 (1240): welcome! running same program, but your lifts > mine
Hey there rico Jump to first page36Jump to last page 8 yearsDevil82 (1240): @rico but try to keep to your macros as well as you can =), There is a reason why they are often kept close to 50/30/20
What's up SS! DolanBryan 22 8 yearsFiremanSi (42408): Welcome man, great weight loss. Fair play to ya.
hey people,new on SS anyone got any gd tips? sallovin 19 8 yearssickrykes (1651): The first guy should be a bit fitter from the extra cardio :) but serious why not count portions rather than cals and adjust accordingly? It's a lot easier plus everyone's different just because your the same weight, bodyfat as someone and have the same goals doesn't mean the amount of cal your recommended to have will work the same. No one knows your body better than yourself.
french athlete kabyl08 13 8 yearsAustralianOak (1504): One of the sins of SS is self promotion.....
Checking in skel1977 3 8 yearsskel1977 (109): Sticking to my hypertrophy routine until i cant add any more weight to the bar. Taking centrum. Im on a carnivore diet now. Doing my best to hit 220g protein per day.
Shout out to everybody!!! Hewy007 8 8 yearsHewy007 (2980): @jakeecho welcome man! you definitely came to the right place! @wannabemuscular thank you, i'm looking forward to making a bulk log soon, time to put on some weight! @jonrivs49 Agreed on all counts, can't top SS!
Chest workout advice? jakeecho 14 8 yearsFiremanSi (42408): I've switch to decline i find its more chest involvement less tri's and front delts.
Upper chest/ Creatine cycle J_Stamp24 18 8 yearsFiremanSi (42408): Quality man... Stick around, get involved. Anybody asks me in the gym, what should i do for this, what should i do for that ? Eh.. U should go home and sign up to SS Forum like Yesterday Mate... Then i'll regurgitate some knowledge thats worked for me or something i learned from this place.
New member intro+log Kphan18 21 8 yearsKphan18 (61): Back on IIFYM with high carbs Wrist is doing a lot better Got a bad cold and sore throat aftee getting absolutely trashed at a frinds 18th on saturday Hres wqat i ate 2day :)
Jelet's friend from college asiantank 8 8 yearsGStarRaw (1441): @SwoleAnimal, Wooo i got one of mine to lift !!
AVI + Backstory. GStarRaw 3 8 yearsGStarRaw (1441): haha thanks man, will do !
Dedicated Strength and Size routine.NEWUSER KeithCray 20 8 yearseknight (58109): @KeithCray or take the advice of people with more knowledge and experience as a good thing used to help you. -3X
I'm new here guys can u check out my vid? AestheticGabriel Jump to first page88Jump to last page 8 yearsDukenhiemer (23939): This thread delivered some good ol' belly laughs and face palms. Kid, be humble. It will take you far more places than being a cocky bastard ever will.
Check Out My YouTube Channel Prometheus 12 8 yearsPrometheus (829): Dead hit 545lb raw last night, so 100lb more than bench, not really nearly the same, give me a couple weeks and I'll have a 600lb deadlift video up at 210lb bodyweight. Thanks a lot Decided to do the Canadian Nationals which is 4 weeks away, one of those weeks I am out of the country.. Hoping for about a 1600 raw total
Progress Ben_Adams 1 8 yearsBen_Adams (1): Hi, been browsing the forum for a while and finally decided to join and start a thread. Been lifting on and off for years, been strong, been weak but always been overweight. End of 2011 I weighed in at 20st 4lbs (129kgs). Anyway managed to focus on my diet and exercise (mainly running & circuits etc) and got down to 13st 11lbs (88.5kgs) with bodyfat of 16% just before christmas. Since then I've pretty much maintained my weight but now...
2014...The quest for the Pro Card mahnsba 19 8 yearsmahnsba (64): Well I forgot to post the last 2 training days of last week... Thurs: OHP and upper OHP: (after warmups)120x8, 8, 10 Cable Rows: 155x10x3 Moto Rows: 120x10x3 (these were a struggle to get quality reps, I'll keep it at 120 for another week I think) DB Bench press:85sx10x3 Hammer Curls: 40sx10x3 Fri: Deadlift and Lower Sumo Deads Touch and Go: (after warmups)330x8, 8, 15 Pause Squats: 215x5x3 Leg Curls: 110x10x3 The deadlifts were very...
simply shredded helped me joey1 4 8 yearsjoey1 (31): short term goal is to bulk up to 98kg until end of july,my current weight is 95kg,then cut down to 80kg,trying to put on as much muscle as i can for a further 3 more months then get shredded for my wedding october
New to simplyshredded dajunglebrotha 8 8 yearsdajunglebrotha (19): meh I think it can be done. I have a general understanding I am now way an expert at it.
new here nine0seven 21 8 yearsFiremanSi (42408): Hahaha... thats brilliant. Ya had my back.
Extremely Serious Beginner jja0016 13 8 yearsBaggy (925): You can just use the myfitnesspal website. You don't need a smart phone.
New to forums and PHAT Log Freelong 6 8 yearsFreelong (10): So today was Hyper back and power+hyper shoulder work. Workout looked like this: Pullups: BWx12 bw+5x10 bw+10x10 bw+10x8 HS low rows: 140x12 150x12 160x9 160x8 Cable rows: 75x15 75x13 75x12 Seated BB press: 50x5 60x5 70x5 77.5x4 85x3 Cable laterals: 12x15 15x12 15x10 DB shrugs: 50x10 55x10 60x8 Anyone got some tips on increasing overall pressing strength? Lagging a bit on that department right now.
Rebuilding Myself: log djbyrne Jump to first page32Jump to last page 8 yearscoolguy1993 (13237): Glad your getting more organised,happy and enjoying it now! Keep working hard and don't feel down when things seem shit!
New to site WhoDat88 13 8 yearsWhoDat88 (136): Alright. I'll mainly taking them from my phone and they seem to be sideways in all of them but I'll work it out. Thanks
Hi All SUPERBRONTUS 14 8 yearsFiremanSi (42408): Sounds like a torn rotator cuff !
New and logging. 5cmy 2 8 yearsDamon1962 (529): You could add 25-50 a day to your maintenance for a total of 175-350 a week. PHAT is great, the volume is high so you'll have to be dedicated and disciplined. Regarding injuries, your goal seems to be good health and appearance as well as added strength. If you go all out in performance mode you may be stalled with further injuries, so you may want to proceed on a path of slow progression. Oh, and BTW, welcome and congrats on your newfound...
newbie jardine 13 8 yearsadam82a (3100): Welcome Jardine! That's perfectly fine, you shouldnt get a picture of yourself if you arent comfortable with it obviously. However, remember that all of us started somewhere. The big guys around here that you see the pictures of has put down a LOT of time, dedication for several years to get to where they are. Believe it or not they looked "normal" (if you dont mind me using that word) when they started out.
Abnormal Body Shapes,pls help! indy 18 8 yearsMangochutney (877): This may be a trap and I'll try my hardest not to give you the cold shoulder but perhaps you should elaborate and get that load off your chest. Please realise that I'm not trying to be punny.
New to the forum djbyrne 8 8 yearsdjbyrne (178): Yeah pretty much, but thankfully I have it mostly under control now so I can start training again :)
New dude running GVT HughJashole 8 8 yearsajones46 (11701): And I'm assuming no squats because of your back?
new to here bespokefitness 6 8 yearsbespokefitness (1): @mikew thanks mate hope your training is going well
newbie kevo 11 8 yearsbob777 (1): Thanks. I´m trying to make avi on myself.
My progress DominikGiggs 26 8 yearsDominikGiggs (82): Tomorrow I´m going to be measured, so I will get to know what my current weight and body fat percentage is. Yesterday I worked on my biceps which needs a lot of work and at the end I made an abs routine focussing on the lower abs and the serratus. It´s so hard to get the lower abs :/ Can you recommend some work for the lower abs ? I´m mainly doing leg-raises and knee raises. In general I work my abs in a rep range of 8-15 when using...
New to the forums BeachSharkJH 9 8 yearscoolguy1993 (13237): @BeachSharkJH welcome! stick around and work hard. The only motivation you need is to keep trucking and when times get shit don't pussy out! hahahaha that is the best motivational speech ever!
Want to do my first Cut. Pics from Bulk Austrian Jump to first page31Jump to last page 8 yearsG3NGHIS (8532): Austrian, I don't look nearly as good as you, but I also got a heart defect. Cool to see someone else dealing with similar problems!
Newbie WindyCityBulls1 5 8 yearseknight (58109): It's cool. It's amazing how much knowledge Layne has! -3X
New Member Intro peterman 3 8 yearsadam82a (3100): Welcome man :)
SWEcut Jackiechan 3 8 yearsDukenhiemer (23939): Agreed! OP provides, looking good man!
1st natty bodybuilding comp log jif22 Jump to first page41Jump to last page 8 yearsjif22 (28): @Danimal_88 Thanks for the info man that really helps a lot! so far so good on dropping the 1-2 lbs/week without any cardio, just reducing my calories slowly, Im thinkin on starting on some LISS when Im at 180lbs for maybe 20 mins after workouts (maybe not on leg days) to burn about 200 cals per session. For the refeed I have 2 every 10 days on my leg days where I drop my protein to 1g/lb of body weight or lower and also drop my fat as low as I...
new member Dan_Hollyoak93 Jump to first page32Jump to last page 8 yearsDan_Hollyoak93 (28): Awesome see you there
Newb > Fat > Cutting > Advise > Progress Log booeychops 14 8 yearsbooeychops (4): Hi Guys, Small pic update. Another week on. All i have in the way of bf monitoring is a cheapo hald help computer... and the mirror. The hand held seems to tell me I an .01% higher bf than last week! Stupid thing, im sure its not accurate! Anyway wk4 Pics. ...
new to ss like2lift 8 8 yearsLacedaemon (3481): Welcome to the team dude. I played little league until my Mom made me quit. I was a statistical monster even though I was afraid to hit the ball. I would just lean forward, get beaned, walk to first, steal second and score points. I think my on base percentage was like 98%, highest on the team. THE MOST BRUISES THOUGH
Deez Gainz cactuzx Jump to first page43Jump to last page 8 yearsSwoleAnimal (5971): Hilarious thread. What a character
Suggest me a ratio... Bloat 8 8 yearsBloat (1): I appreciate it guys.. I'll download one of those apps and work on it. Just to answer the question about how often I lift -I lift 2days, off, 3days, off & cardio is hitt everyday & twice on weekends
Painfully obvious newbie Beebopalooa 11 8 yearsBeebopalooa (70): Thanks guys! Nah, because most girls obsess but don't do anything lol.
My Intro Damon1962 15 8 yearsfreakgeek (610): Well @Broschette if you were the senior in my dodgeball class I'd probably cry too... But then again I went to an all girl high school. They banned Powder Puff Football for the same reasons though my freshman year. Parents are bigger babies than kids these days. Good to see a new face on here @Damon. Welcomeeee.
Need Training and Diet advice! akshatsengupta 10 8 yearsleokozian (250): Well you have to clean bulk to be healthy and for your organs to function properly and so your hormone levels dont go off the charts. Other then that use myfitnesspal app and since your a chef you should be able to measure your food very easily. Good luck.
Finding the road to greatness(cutting) trumotivation 12 8 yearstrumotivation (25): 192,71, 27=3416 calories which is high, It should be 2400-2900 between 500-1000cal deficit.
A New member here !!1 markholland 5 8 yearsFiremanSi (42408): Whats the plan Maaaann ??
New from England strangewayz Jump to first page31Jump to last page 8 yearsstrangewayz (64): Hey Thanks !! Trying to finish the 711 by the end of May so that I can take it over to the Isle of Man when I go to watch the TT Races... Week or so of madness !!
The road to Olympus! Log time MrB Jump to first page48Jump to last page 8 yearsMrB (57): Did legs and shoulders yesterday: Squats: 3x8 60kg, 5x80, 5x 100 Shoulderpress: 3x5 50kg, 3x5 40 kg Leg extensions: 10x40kg, 10x50kg, 10x60kg, 10x70kg Leg curls: 4x10 40 kg Calf raises to fail, legpress to fail
New member here at SS KnifeHands 10 8 yearsmikew (11494): I think he learned from @Swayz87. That guy trotted out some Classics. @Maartin has a done great work here as we'll. check out his training log thread. Amazing!!
Natural Pro RJ Perkins Ask Me Anything Rd. 2 Mr_Aestheticz Jump to first page347Jump to last page 8 yearsMr_Aestheticz (2143): New Q&A Thread
Hey hey joining the SS community Kansas___Boyyyyy 26 8 yearsKansas___Boyyyyy (3361): Im from the Johnson County KC suburb area. All over Lenexa, Overland Park, Leawood, Olathe. Didnt go down to to TTown very often.
NEW MEMBER ceerope2128 13 8 yearsRand (4291): You can upload them to your profile then link them to here
Couple questions from new member mackraney23 12 8 yearsMarkovich (595): Admiring your legs =)
Bulking Macros and Routine - Review feedthebair 3 8 yearsfeedthebair (1): I should have put more background into the nutritional side. I do know about BMR and surplus/deficit, my current maintenance level is 3164cal, therefore my intake is currently at 3400cal. This week I will be increasing my carbs to 450g. Basically For the last couple weeks I was at 400g carbs, 200g protein and 100g fat and seeing my weight stay steady, so I have been adding 100cal to my intake every week, if that makes any sense. I am always...
New to the site gettinthere 9 8 yearsadam82a (3100): Well here in Sweden our mountains and the amount of snow is pathetic compared to you guys. Imma move to canada tbh
skinny fat bulk or cut? dollar786 5 8 yearsBaggy (925): Consider making changes to your split. That is a lot of arm and chest work with a blatant disregard to your biggest (read: best) muscle groups, legs and back. Regards to fat gains on a bulk. Everyone is different so if you feel you are gaining fat too quickly you could cut back 200 calories and monitor from there. My other thought would be that a 500 cal surplus would be a lot if you are only ever working small muscle groups.
New Lady Here! Hope I am Welcome! :) PatriciaAllen 20 8 yearsMrMailliw (4494): Hey, welcome to the forums! It's nice to have females join, there aren't many but numbers are definitely growing.
Ask Me Anything - My journey to the Rumble! AliHalawa Jump to first page64Jump to last page 8 yearsAliHalawa (73): Thanks bros for taking the time to read my experience and asking questions. Hope I helped out bro's, keep asking questions and feel free to shoot me a private message anytime. Happy New Years to all you guys and keep training like soldiers. More Progress to Be Posted :D
Teen Transformation and First Competition! Ezravdb 29 8 yearscoolguy1993 (13237): just done it there! good luck! have a great 2013 and keep us up to date with how your doing,its good hearing from you!
New to SimplyShredded :) MCarey 11 8 yearsMCarey (2179): have never really watched calories properly. more kind of gone for the healthy options. but now im going to try fit in the 6 meals a day and go by a system of half a plate of veg and 1/4 protein and then slow release carbs. Should be a good journey. No point in being a personal trainer if i dont look like one!! Thanks man
An Introduction To A New Member SteveKelly 9 8 yearsSwoleAnimal (5971): Steve Kelly does sound familliar. Welcome Steve!
Introductions LBC47 20 8 yearsThisisscotty (547): Boston is getting up there living wise but still a little cheaper than LA.. But other expense Boston is much cheaper..
Teen's Daily calorie intake? nastybeast 10 8 yearsnastybeast (31): Yea I understand all of that. Ill try my best. Thx for helping guys.
picture whoring & critique please NattyUKSoldier Jump to first page36Jump to last page 8 yearsNattyUKSoldier (28): Haha dont know about Kiwi Army but British Army officers do not become PTI's unless they join PT corps which is very rare... Hope all goes well for ya buddy
lurker intro and having a random question tasteofescape 5 8 yearsdavid12345676 (8566): dont worry about your macros, just eat good food when you get the chance, and take advantage on clean food when you get it!
Best leg routine? _RudeCrew 23 8 yearseknight (58109): What I did yesterday: Squats 5x8 reps Barbell lunges 3x8 reps Extensions: 30/20/10/20/30 reps Lying leg curls: 3x8 reps Seated leg curls: 30/20/10/20/30 reps -3X
Carb cycling on a bulk NorNatural 22 8 yearsNorNatural (16): @JJ3065 Thanks bro, just wait till May. I will post more photos. I hope to get to 260, staying lean with carb zigzags, PHAT and HIIT.
Newbie B_G 10 8 yearsdohjo222 (1): Welcome to the great forum..i also newbie at this forum and i am little bit confused to his health..i join gym last 4 monts ago and i am still there where i before any body help me what can i do that my body is improve..i shall be very thankful to you..
new to the forum and log! nicholascollins 17 8 yearsnicholascollins (103): Hey brahs, haven't been able to post in here for a couple days, been super damn busy!! Pretty much same workouts as last week, just going more intense and pushing some weight! Hitting arms tomorrow, already starting to look and feel bigger!! Picture update probably next week!
Introduction achievementmin 9 8 yearsdavid12345676 (8566): Welcome dude. deff throw up some pictures ASAP! and i hope you deliver wheels or train legs. :)
Help and advice needed SamM23 6 8 yearsZny93 (91): Well that "ripped abs and throbbing arms" would be a cut, which is eating ~500 calories less than what your BMR says. Cutting is lowering your body fat percentage, and dropping weight. And with carbs, IF you go on a cut, eat around 100g of carbs a day, this will force your body to use up stored fat rather than the carbs, losing weight & fat. That's what brings out the sculpted arms. If you want to get mass, thickness etc. go on a...
FREE Workout and Nutrition Plans/Tips georgekofi 6 8 yearsgeorgekofi (28): Haha yeah europeans playing american football (ex NFL europe) and im just offering it. + yeah I will look around the forum and tryna help some peepz! Ged bless y'all oeace!
Short Newbie atomrevival 21 8 yearspandasashi (3859): its up to you really...doesnt matter what order, i would just be eager to start bulking haha.. you cant afford a gym membership? some are pretty cheap.. ur quite limited with what you can achieve with one set of dumbells..either way, any movement/exercise is better than none at all
How to stay fit as a teen, from a teen 6pack4life 6 8 yearsshannowman (6367): Admire your enthusiasm and desire to help people, but it never hurts to learn more. Welcome man.
Doing it Youngbrah 21 8 yearsdavid12345676 (8566): op delivers wheels pictures. your alright kid! welcome to the forums. you will learn much here
Intro,Info,Pics GBODT Jump to first page41Jump to last page 8 yearsshannowman (6367): Fair play on getting the pics up so fast. Impressive wheels too.
Dead lift form help please. Dave21 10 8 yearsmikew (11494): @Rawn thanks for posting that article. Had not read it before.
New Member, advice on training plan Mburrows91 10 8 yearseventheodds1 (5644): Yes @ EK. Listen to him. Calories what you cut not overall carbs only.
new to the site dchshuskies 6 8 yearsdavid12345676 (8566): hahahahaha on my note, lets see the wheels!!
Brandon White? Thick Solid Tight! brandon_buffdude 30 8 yearsbunter225 (829): Also subscribed!
New, introduction and (researched) Question Baggy 8 8 yearsAarronStenner (10990): Im from South Wales mate; about 10 miles from Cardiff. My mate in his second year goes to Loughbourogh; Bryn Proudlove-Wilkes, Most people have done Phat and really enjoyed it as did i. Good luck!
Need help? StartKit 2 8 yearsmikew (11494): Welcome to this forum. Creatine - take 5g per day (one teaspoon). Timing does not matter. I usually take it before my workout. Some prefer to take it after. Mix with water. No need for a "loading phase". Drink extra water during the day. For your split, it depends on your goal. My advice based on your pic is that you should adopt a program designed to build size and strength. A good place to start is StrongLifts 5x5. There are...
Hello Khristen 3 8 yearsDirkenhiemer (12157): Welcome to SS!
New to SS, always looking for advice LiftnPandaGang 14 8 yearsSimplyHarvey (52): All good dude :) I agree the quality of discussion is certainly superior to, I look forward to spending more time around here and soaking it up then! H
My 1.5 Years Progress (Video) Spankky 4 8 yearsOhhLoLo (3393): Yes, consistency is the key. You hit those macros every single day and get in the gym, your body will change for the better. HIIT is very good, in the cutting phase i do on-off sprints (sprint 1 min, walk 2 min, repeat) it really does burn that fat while keeping muscle gains. calories look pretty normal, it all depends on your body type/structure, everyone is different! My maintenance is around 3000 cals and i weight around 188lbs
Ys in da houseeee of pain In4gainZ 4 8 yearsAarronStenner (10990): Unless your 7ft tall you must be huge! Pictures god damn it!
Day One - and I'm on my way ... olnfat54 2 8 yearsadam82a (3100): Good luck! It's never too late to start!
NewmanNutrition is new here NewmanNutrition 4 8 yearsSimplyHarvey (52): Welcome dude!
o herro der UmichBrah 10 8 yearsUmichBrah (100): LOU WHY AM I SUCH A PUSSY :( :( :(
Fat burning recomendations please? GavinJohn 9 8 yearssupercharged04 (61): Run and stop eating junk. I dropped 45 pounds in about a year that way.
My journey as a young bodybuilder McGBodyBuilding 30 8 yearsNorIda (46958): Only if you cycle the Creatine.
Just joined Calvert123 16 9 yearsAverageJoe (4510): Whats up duuuude! SS is the shit
Hey Guys newphag here (pics) Mithras Jump to first page37Jump to last page 9 yearsMithras (15): ^ What?
Newbie(kinda) with Short Story and Pics! bunter225 Jump to first page37Jump to last page 9 yearsbunter225 (829): Thanks man, that's my intentions. When I say "newbie" I mean to the forum but theres always things to learn and can make me feel like a proper noob!
Check out my transformation!!!!!! Jealster 11 9 yearsbrian12 (9495): Yeah man well cut up!! I take it from ur facebook that you want to be a fitness model ~ time to add some muscle mass! Good luck!!
New here! Stxdriver98544 15 9 yearsMassthetics (364): @Stxdriver98544 dont worry i gave you some tender reps
Assistance Required? beenjuiced 17 9 yearsbrian12 (9495): @johnelli Hahahahahahhaha - how about NOOOOO???!!!
G'day Green 6 9 yearsG3NGHIS (8532): This is your last chance. After this, there is no turning back. You take the blue pill - the story ends, you wake up in your bed and believe whatever Broscience you want to believe. You take the red pill - you stay here on SimplyShredded and I show you how deep the rabbit-hole goes.
First Timer Female Fitness Competition littleme 16 9 yearsAmy0582 (373): "Typical gym trainer" and someone who specializes in female competitors are not one in the same. I know the typical gym trainer too and I wouldn't waste my time or money with one. However, I also know people who are getting ready for competition and hire people who know about competing and have knowledge and education to back that up. These are usually the people who do well, at least in my experience. Also, as for knowledge on the...
Time for a proper intro + quick question Fish 5 9 yearsFish (109): Ok thanks, great advice man. I'll work on a solid meal plan now haha
New to ss, my intro MattFinan 4 9 yearsbrian12 (9495): @MattFinan Where is legs day? Don't neglect the bottom half of your body!! Routine is not very good IMO - you have an upper power day and then FIVE hypertrophy days all for upper body. Search about PHAT, or find a good upper/lower split. You should not be writing your own program - your plan is not proportionate. :) Diet wise - its all about calories and macro's. If you wanna bulk a bit then eat above maintenance, cut = eat below...
Newbie Piggles 4 9 yearsBaiTu (3096): Good luck.
IFPA Pro RJ Perkins - Ask me Anything! Mr_Aestheticz Jump to first page500Jump to last page 9 yearsdwatson (26511): That awkward moment, when you're the last one to post in his thread........ BOOOM. Round 2 located at:
Newbie Transformed Obese to 5% Bodyfat wolfe715 Jump to first page46Jump to last page 9 yearswolfe715 (31): I am 6'2", 178. I sometimes max rarely here and there. I did 315 for 2 reps flat bench, 415 deadlift for 3 reps, squated 445 for 4 reps. This was in May 2012 (:
New to SS rfay 11 9 yearsrfay (10): Okay ya that makes sense. I have been looking a lot into IF as well.
New to SS, Intro mrwrangler24 15 9 yearsParismilton (1): Thanks Dragonian :)
Hey shredders, new addition to ss [MyStory] Tinym8 7 9 yearsZyzzst (4486): youre cute....lets do it;)<---winky face
Introducing myself shannowman 20 9 yearsNorIda (46958): Np man! Its a pain to post pics from a phone.
Newbie rusty21 14 9 yearsdjwweist (1): Thanks all for good info. Taking all suggestions and applying
New to the site Cosmicsavage 13 9 yearsDFMaster240 (577): YERP... Nothing happens on this forum, that i dont know of!
wanna introduce myself! GettingThere 25 9 yearsGettingThere (148): ohokk cheers mate ill have a look into that
Forum virgin in da house everyone come in! vanillacoke 18 9 yearsvanillacoke (25): @the1 yeah i went thought a gay little emo/scene kid phase there when i was like 16 but thanks feels good to finally be posting shit instead of lurking shit!
The wasp has landed Thewasp 10 9 yearsMassthetics (364): welcome bud.
Whatsup! DIZZEE 2 9 yearsNorIda (46958): The number of exercises would be dependent on the split your doing IMO. Ie what muscle groups your working each day.
How to get off CKD and back to carbs MachineKid 2 9 yearsZyzzst (4486): inb4 lean bulk comments
Body problem ! fearless 5 9 yearsBaiTu (3096): Welcome to the forum! Where are you from? (And is English your first language?) Anyhow, you say you're not seeing the results you'd want after three years but I don't know what results you want - bigger, smaller, more aesthetic. Also you say you're not seeing the results you want in strength. Are you keeping a log of your workouts? Are you following a specific workout program? I recommend doing both. Also you say you've been training...
Introduction/Training/Diet Help ausripped 5 9 yearsausripped (1): thanx mate really appreciate it
introducing myself BB2y 10 9 yearspandasashi (3859): look pretty decent, keep it up!
Where to start AdonisBody77 2 9 yearsalexmuller (5452): For beginners it is always best to begin with a starting strength program to build up a good base to start adding muscle and gets you used to the gym environment and DOMS etc. If you use google you will find many starting strength programs. You also need to get a diet to start adding lean muscle. We recommend a calorie surplus of about 300-500. Good luck AM
New member to simply shredded djfantasybx 5 9 yearsdjfantasybx (1): thanks .. sounds good im trying to upload the pic but its not letting me.
Introducing myself anthmyers 5 9 yearsNorIda (46958): Welcome man! The forum tends to die down a bit over the weekend! But welcome to the crew!
To my SS family! So much fuarking love! Mark3693 9 9 yearsskullay (4036): The jpeg is probably just too large. Can you resize it?
Proper Introduction TheLion 11 9 yearsTheLion (4): Thanks for the warm welcome haha. Sorry for the late response. School --> work --> now to destroy my legs. This one is for you guys
Thanks for the Info tiesun2 6 9 yearsalexmuller (5452): Welcome to SS the forum. The Best bunch of guys (and few girls) that you will ever find!! Good solid frame! Keep working hard and dont hesitate to ask us ANYTHING!
YOOOOOO traptnchevelle 9 9 yearstraptnchevelle (7): Yea man, Raleigh born and raised!
Whats up ! Ghandi 3 9 yearsNorIda (46958): Indeed! Welcome man!
Hello SS. Feros 13 9 yearsNorIda (46958): Haha this may or may be true! haha
History of G3NGHIS and Summer Results G3NGHIS 19 9 yearsDukenhiemer (23939): That is true inspiration right there my man, many people would use that as an excuse to give up and cop out on life. Keep on keeping on! The only thing that stops anyone achieving greatness is them-self!
hello shredders bit of a background story sickrykes 7 9 yearssickrykes (1651): @Dragonian none taken :)im glad i dont look like that anymore, still look younger than 22 but not anorexic haha at least
WillyB's Workout Log willyb7 21 9 yearsalexmuller (5452): thanks man, appreciate the comment!!
New Here and Need Advice Please FingerCity1226 6 9 yearsNorIda (46958): I agree with he cut 100%. Same reasoning as skullay. When you see rests its that much easier to stay motivated! The leg workout roar said looks pretty legit. Can't think of too much more than that. Don't puss out on squats. When you think your low enough, go lower! And welcome to the boards. Your a friend of @roar, so I'm expecting you to be Alpha. So don't be makin him look bad! Lol
Hello! Bio and training log Gurt 3 9 yearsvarunj17 (498): welcome bro...i am from the land down under as well...and a fellow will get great motivation in these forums...
Introduce Myself/Progress/Goals Chris52 3 9 yearslift4life (595): welcome to the forums man, to upload photos you must first upload them into photobucket and link it from there into here a hassel yes but thats the only way..
Joined Forum for Personal Motivation Stibblet 8 9 yearsHnando (10): @Stibblet Cool brah ull definetly find alot of usefull info on here ask away im sure any one of us ss users will gladly help even the trolling phaggots help from time to time
allow myself to introduce... myself. Leatherman88 14 9 yearsSwayz87 (9039): lulz it was a BALLS call out ; ) Mine haannng pretty fuggin LOW!! In fact lulz you seen that movie "waiting"?? Watch this first then read ^^ So hahaha ya I was doing the goat..and got my Bud (what a fag lookin at my nuts) Lulz and shit was hanging SOOOO low we decided to call it "The Hanging Chad"
my dream as personal trainer MarijnMarkusse 10 9 yearseknight (58109): Being a nutritionist, no matter how much knowledge you have, doesn't pay the same as having an actual degree you can use in the medical field. -3X
new JustinVoise83 28 9 yearshaole (2109): Epic post...all you need to know right there.
Introducing myself RonBurgundy 7 9 yearsRonBurgundy (16): yeh mate, where are you from?
New to the threads, 24yr old bodybuilder Flexin_allday 10 9 yearsScotian (9922): Welcome bro