24 years old, 186cm, 110KG

Enhanced, goal is to compete in Classic Physique

Started cutting yesterday then i'll bulk again to 115KG

Calories while bulking: ~6000 with +350g of protein and net carb is always +700

Training plan: Chest Shoulders, Back Triceps, Legs, Biceps Triceps

And no I didn't age 10 years, i'm just holding my breath after an intense workout to get a better pump for the video.

I spent a lot of time absolutely hating how lanky I was. At 160lbs I felt like I was wearing someone else’s clothes, everything hung off me and I looked like a walking clothes hanger.

I’m naturally pretty bad at eating enough, so learning to consistently get enough food in was one of the hardest parts. Eventually I realised I needed 4,000+ calories a day to properly fuel myself.

After years of training and slowly putting on mass, I’m now around 210lbs / 95kg.

50lbs gained.

Still got plenty of room to grow and I plan to, but looking back at where I came from is kinda surreal.

For anyone struggling to gain weight, especially if you’re tall, be patient. Eat consistently. Train hard. Give it years rather than months. You can fill the frame 💪

I ran a PPLPPL split for most of my time in the gym, sticking with bench and squat for compounds, and adding accessories as I saw fit. Sleep and protein I found to be the biggest factor in terms of feeling capable when training. I hope to answer any questions anyone may have in the comments with my best shot.

Unlike the 440 attempt I posted, I definitely hit depth on this one. This might honestly be the ugliest squat I’ve ever done, haha. I know the weight ain't much, but a W is a W.

People on BulkOrCut found it motivating so figured I'd share my progress here as well.

Age 33
Timespan 1 year
Start weight 100kg, end weight 76kg

Went from 95 to 125lbs in a year! Will be bulking again with the overall end goal is 145! I usually try to consumer 48g of protein for breakfast a 30g shake at some point, another protein shake, and 40g for dinner! Whats your fav protein snack? Gym wise I go 3x a week after previously going 5 days a week. Working on doing more cardio as well! Thanks for the encouragement, happy lifts!

Went from gym 0x a week to 4x a week, saw a trainer weekly. Push/pull/legs split with 20 minutes of cardio after each work out. Cleaning up my diet and tracking my macros was probably the biggest change I made though! January to June I was in an aggressive cut, about 1800 calories per day. When summer started I shifted to more of a maintenance level and upped my carbohydrates to focus on recomposition.

First time doing cable crunches, how’d I do?

3x10 paused squats at 112.5kg.

W2 of a 16W programme to try to squat 200+kg.

Trying to focus on keeping my hips under the bar but gets tough under fatigue.

I'm slowing getting better. Definitely takes work to move the rope.

I'm goal is 1 minute without stopping for now.

Havent done a amrap in probably a year, only weighted pullups in various rep ranges. I beat my old pb by 4 reps, i take it!

On my regular deadlifts, my strength off the floor has been lacking these days and my lower back is a bit weak. So I'm going to utilize this variation as me secondary deadlift to address that and properly load up my spine to get used to the heavy loads. This should help me slowly push further during my primary deadlift days.

This machine is one of the older ones in the gym but it hits the obliques so well. I’m up to 25/side. The goal is 50/side. When I hit that, then I’ll raise it! I’m definitely feeling it today. Gotta tighten these abs up!

Should I go down lower at the bottom like fully lockout or is this acceptable?

Hello! I posted here before (March) and I loved the feedback I received. However… despite wanting to come back with awesome results, I’ve actually had a very tough couple of months. I’m no victim, don’t feel bad for me. Anyways, my training load has been low (damn near maintenance level) and my diet has been trash. I probably get half of my recommended protein intake… nonetheless I’m still very happy with my body. Not the typical post since it seems people maximize their time, but not this guy. I did want to come back and share the progress with you all <3. I hope to return in a few months with great progress as I foresee a lock in period coming soon.

Excuse the Self Motivation

I recently switched from Sumo to Conventional Deadlifts. How’s my form look? Edit : currently lifting 275lbs for 4 sets of 3.

Hi, currently on a cut since aug 1st, it’s my second time trying it but I’m doing better than first time sticking to my diet and macros.

My go to snack was a tuna yoghurt bowl (sometimes add a small avocado in) but the amounts I’ve been eating can lead to mercury poisoning so I was curious to ask around what other niche but tasty anabolic snacks exist out there.

Bonus points for whole foods.

Deadlifting since a bit over a year now, with 3 months pause due to back issues caused by barbell rows.

I do hex because it feels more natural to me and the classic grip (one palm up, one palm down) hurts my shoulder.

It feels pretty solid, but I could use some advice.

Kneesleeves are just because I have a quadriceps tendinosis at the moment and they help me stay warm. They are too loose to secure anything.

No Strips, just chalk.

Oh and: BW 108kg, 160kg deadlift for 3 sets of 5

Finally entering the 4 plate club for repetitions! 🫡