one year of ICF. Cut + bulk

[Superh1]

i actually gained some muscle


Before ICF doing ****ty own program. was around 130lbs or less


bulk over 170lbs





cut over. 147lbs

natty life

[ElCaballo33]

Nipple routine?

[Retrial1]

Very nice OP. I'm guessing you saw some pretty nice progress in your lifts too?

[Superh1]

Nipple routine?

10 sets of 10 with these

[Superh1]

Very nice OP. I'm guessing you saw some pretty nice progress in your lifts too?

lifts went from

Squat - 70kg
Bench - 55kg
Rows - 50kg
Deadlift - 85kg
OHP - 30kg

to

Bench: 100kg
Squat: 155kg
Deadlift: 145kg
OHP: 55kg
Rows 95kg

[m1n2v5]

you desperately need some lower chest, but gjdm, I was expecting a lulzy ICF 5x5 fail thread.

[Superh1]

you desperately need some lower chest, but gjdm, I was expecting a lulzy ICF 5x5 fail thread.

i desperately need to gain mass all over. My lower chest is in proportion form what i can tell, just have crappy insertion points.

Going onto madcows now so i wont be chasing size for a good while.
gonna treat myself like a test subject. nothing but more strength oriented routines for 4 years and see where it gets me.

[GlassMoon]

you desperately need some lower chest, but gjdm, I was expecting a lulzy ICF 5x5 fail thread.

this. much better than 99.350% of 5x5 progress threads

[powershorts]

Nice nips brah.

[Superh1]

Nice nips brah.

u mirin my nips kunt?

this. much better than 99.350% of 5x5 progress threads

that is because 99.350% of people who do 5x5 don't do it properly or for long enough.
or they go full potato on the diet.

I actually lost about 2-3lbs of muscle on my cut from cutting to hard. gained at least 20lbs of muscle from ICF and that wasn't even from full newb. i started lifting at 123lbs before that.

[powershorts]

u mirin my nips kunt?

Good size and color/10 . Nice gainz for 1 year.

[TeamNoChest]

nice m8 can you aware me what ICF is?

[gbSyn]

you desperately need some lower chest, but gjdm, I was expecting a lulzy ICF 5x5 fail thread.

not sure if srs.... blaha's 5x5 is probably the best program for novices srs, a "fail" is 99% of the time on the person doing it and not following a proper diet and not doing proper resets/having chit form/etc

nice m8 can you aware me what ICF is?

ice cream fitness/ jason blaha/ juggernaut fitness .......... his novice 5x5 program

[Bunk247]

lifts went from

Squat - 70kg
Bench - 55kg
Rows - 50kg
Deadlift - 85kg
OHP - 30kg

to

Bench: 100kg
Squat: 155kg
Deadlift: 145kg
OHP: 55kg
Rows 95kg

Are those 1rm or for 5x5?

[Superh1]

Are those 1rm or for 5x5?

1rm. 5x5 i wish lol

not sure if srs.... blaha's 5x5 is probably the best program for novices srs, a "fail" is 99% of the time on the person doing it and not following a proper diet and not doing proper resets/having chit form/etc

pretty much this. everyone i see online how has average results(and the people i know IRL who do this program that have crap results) always do one of these wrong, or all of them. usually all of them.
ICF 5x5 is not an easy routine to follow. it gets mentally exhausting fairly quickly. you need to stick it out for many more months after that point.

[rZi]

gj OP

more info on your cals for cut/bulk?

[Titansfan08]

I want a pepperoni pizza now

[Superh1]

gj OP

more info on your cals for cut/bulk?

3000 a day for my bulk, working up to 3600 towards the end.
miscounted and ate 4k a day for the last 2 months of bulk and gained a lot of extra fat fast.

when i cut i just jumped right into it and had 1700-2100 a day.

I'm a moderately active person due to my job so depending on the day in my bulk/ cut i had to eat more or less by around 400 calories.
It was awkward to get on top of at first but i stuck at it and the program worked for me. I have a friend who cannot do this probabl due to lack of effort on his half and he has made awful gains from it(he also refuses to reset and correct his form often too).

[Groce]

op what caloric surplus did you run on your bulk?

[APCY]

How u benching 100kg and only 55kg with ohp? Is this real life. Btw good progress mate












































































Negged

[Superh1]

How u benching 100kg and only 55kg with ohp?

i've never maxed on the OHP so i did guess work. it might be around 60kg.
I did a 5x5 set with 50kg on OHP so figured that 55kg would be a rough 1rm.

op what caloric surplus did you run on your bulk?

between a +500 to a +800. i ramped it up as i started needing more recovery.

[rZi]

3000 a day for my bulk, working up to 3600 towards the end.
miscounted and ate 4k a day for the last 2 months of bulk and gained a lot of extra fat fast.

when i cut i just jumped right into it and had 1700-2100 a day.

I'm a moderately active person due to my job so depending on the day in my bulk/ cut i had to eat more or less by around 400 calories.
It was awkward to get on top of at first but i stuck at it and the program worked for me. I have a friend who cannot do this probabl due to lack of effort on his half and he has made awful gains from it(he also refuses to reset and correct his form often too).

fair play youth, any cardio? hiit on your off days?

[Superh1]

fair play youth, any cardio? hiit on your off days?

I cycle for about an hour a day 5 times a week for a commute, but other than that, no. I do this while bulking too.
I avoid cardio. probably shouldn't, i have heard hiit is really helpful for cutting