"Physique" pics ITT, neg me and then give advice to improve

[IronFeta]

Relaxed





Flexed





Stats:

-eating ~2.5-3k cal/day
-150g+ protein
-3L+ water
-weight: ~170 lbs
-height: 5'10"

Past few weeks focusing on: squats, dips, pull ups, Pendlay rows, deadlifts, OHP, lateral raises

Goals: (not sheriff very compatible simultaneously)

-get stronger (mainly in squat/dead/pull up/dip, and core work)
-lose some belly, no care about shredded core rn though (it isn't pelvic tilt in the pic)
-build up lat/serratus for v taper -> pull ups

Note: moobs/oversized nipples are from gyno from puberty, would need surgery to fix rather than lose weight


Have at it misc

Spoiler!

u mirin my hair

[MyGhettoFantasy]

Not bad but doesn't warrant the term "physique".

"Rate my body" would be appropriate as it looks like you have let your genetics do their thing with a diet that han't resulted in obesity. Just my opinion m8 no h8.

[SleepWithFan89]

Rope or dope

Your only options are go full fasting mode and get shred but look like a twink

Or bulk up

Or just take celltech and make your life easier srs

[helpmee]

chest is unfortunate
Just keep lifting bro. You got this

[Nonsense916]

Is your diet 100% soy?

It’s over

[DolphinPilot]

I would fast & cut first. I tried bulking a bit and building muscle until I realized I was higher bodyfat than I thought I was before. It's better to get that bf % down first

[BrooksKoepka]

How are the uni sloots responding to your presence OP?

[Realclout]

skinny fat at best improve your diet to lean out and put on more muscle mass and you'll be okay. you look lazy or eat like chit and work out like a pooci DED fooking SRS.

[DandyDink]

why are your nips so sad?

cheer up. youre not too far from being in shape.

[notbadnotbrad]

This is the ultimate aesthetics routine and your workouts are only 20 mins tops

Day 1

Incline bench 4 sets
Pull ups 4 sets
Side raises 4 sets

Day 2

Squats 4 sets
Side raises 4 sets

Day 3

OHP 4 sets
Side raises 4 sets

[umop3pisdn]

Start lifting weights primarily.

[Jandels]

Holy ponytail

[IronFeta]

Not bad but doesn't warrant the term "physique".

"Rate my body" would be appropriate as it looks like you have let your genetics do their thing with a diet that han't resulted in obesity. Just my opinion m8 no h8.

See quotes on physique in title srs

As for 2.5k cal diet, I've started eating this as the gyms reopen. I don't like it and naturally have a low appetite

Rope or dope

Your only options are go full fasting mode and get shred but look like a twink

Or bulk up

Or just take celltech and make your life easier srs

No cheat mode brah

chest is unfortunate
Just keep lifting bro. You got this

Thx broyo

I'm hoping in a couple years I can have it surgically removed. Main downsides are a few thousand and months off the gym.

Is your diet 100% soy?

It’s over

Never ate soy dedfknsrs

I would fast & cut first. I tried bulking a bit and building muscle until I realized I was higher bodyfat than I thought I was before. It's better to get that bf % down first

I'm concerned this would cause me to stagnate again on strength gains for awhile. If it were a couple hundred deficit, maybe not? I don't have a particular weight goal to ever bulk to. If maintenance + a couple hundred is sufficient to gain after the cut to not regain more bloat for strength, I'll probably do it.

How are the uni sloots responding to your presence OP?

Not slooting or partying + courses are mostly online. Let you know when the clubs start though.

skinny fat at best improve your diet to lean out and put on more muscle mass and you'll be okay. you look lazy or eat like chit and work out like a pooci DED fooking SRS.

Diet is meat, pasta/rice, veggies, potatoes.

[IronFeta]

why are your nips so sad?

cheer up. youre not too far from being in shape.

lold

Dat dere gyno

This is the ultimate aesthetics routine and your workouts are only 20 mins tops

Day 1

Incline bench 4 sets
Pull ups 4 sets
Side raises 4 sets

Day 2

Squats 4 sets
Side raises 4 sets

Day 3

OHP 4 sets
Side raises 4 sets

Current one is similar srs. Not high reps though, aside from raises.

Start lifting weights primarily.

Strong advice

Holy ponytail

Join the lion's mane crew, mane

[BrooksKoepka]

Diet is meat, pasta/rice, veggies, potatoes.

And your 10 blocks of stinky feta in the fridge to suffocate your roommate.

[IronFeta]

And your 10 blocks of stinky feta in the fridge to suffocate your roommate.

Feta is an essential macronutrient brah

[Realclout]

See quotes on physique in title srs

As for 2.5k cal diet, I've started eating this as the gyms reopen. I don't like it and naturally have a low appetite



No cheat mode brah



Thx broyo

I'm hoping in a couple years I can have it surgically removed. Main downsides are a few thousand and months off the gym.



Never ate soy dedfknsrs



I'm concerned this would cause me to stagnate again on strength gains for awhile. If it were a couple hundred deficit, maybe not? I don't have a particular weight goal to ever bulk to. If maintenance + a couple hundred is sufficient to gain after the cut to not regain more bloat for strength, I'll probably do it.



Not slooting or partying + courses are mostly online. Let you know when the clubs start though.



Diet is meat, pasta/rice, veggies, potatoes.

You doing any cardio, No idea how you could look that bloated and be eating clean. I would say increase cardio or increase intensity frequency train harder and you should be okay I got a relatively similar physique size and mostly wise but it's mostly because I am not consistent with my diet or exercise but slowly getting better.

[IronFeta]

You doing any cardio, No idea how you could look that bloated and be eating clean. I would say increase cardio or increase intensity frequency train harder and you should be okay I got a relatively similar physique size and mostly wise but it's mostly because I am not consistent with my diet or exercise but slowly getting better.

Been running ~3 times a week for the past few months. Not much in the last 2 weeks though. Haven't done high intensity workouts in about a month. Cardio is going to get back up there this week.

I'm not entirely sure how it's like this either since I never eat like chit and usually don't eat hard unless working out to gain.

[Realclout]

That is a good frequency for cardio that's how often I do it but I also do 9 or so miles a week so I dunno if you're doing the same intensity just running unless you're on that jogMAXXXING time. For me the thing that I realized was mind muscle connection when training and intensity when training is important there are times were I lifted heavy or just didn't have a mind muscle contraction and there are times now when I have great mind muscle connection and feel the stimulation in my muscles from actually being engaged and fibers torn and feel like my body responds by building more muscle mass much more noticeably if that makes sense I never felt like cardio burns alot of calories but I think it keeps your metabolism working faster so you don't store so much fat DED fooking SRS. Wanting to post a progress picture once I put on some more mass now that I've gotten decent size but still on that DYEL time I think it's really the shoulders that make me look like a twink I want those JOOCY 3d cannonball shoulders but THEY just don't seem to respond to my training.

[zhengterry]

Can't recomp natty tbh


Celltech.gif

[IronFeta]

That is a good frequency for cardio that's how often I do it but I also do 9 or so miles a week so I dunno if you're doing the same intensity just running unless you're on that jogMAXXXING time. For me the thing that I realized was mind muscle connection when training and intensity when training is important there are times were I lifted heavy or just didn't have a mind muscle contraction and there are times now when I have great mind muscle connection and feel the stimulation in my muscles from actually being engaged and fibers torn and feel like my body responds by building more muscle mass much more noticeably if that makes sense I never felt like cardio burns alot of calories but I think it keeps your metabolism working faster so you don't store so much fat DED fooking SRS. Wanting to post a progress picture once I put on some more mass now that I've gotten decent size but still on that DYEL time I think it's really the shoulders that make me look like a twink I want those JOOCY 3d cannonball shoulders but THEY just don't seem to respond to my training.

Post it to mark where you are and improve it

we're all gonna make it brah

Can't recomp natty tbh


Celltech.gif

Nonsense
srs

[Realclout]

Post it to mark where you are and improve it

we're all gonna make it brah




Nonsense
srs

I think I might DED fooking SRS. For me it's not so much accountability but personal troubles I've been pretty depressed these past couple years and after I would start making progress after a few consistent weeks I would rot and basically start back over again plus with the gyms being closed that has taken the piss also. My life is a lot better now so it is a lot easier for me to be consistent but I still need to work on my diet and having more variety of meals because I get sick of eating the same stuff after awhile and then have trouble bulking since I dunno what the fook to eat.

[DimTriad]

You’ve got a bulk belly going but without the accompanying gains

Need to add some upper body mass and then cut brah

What’s your lifting routine

[DolphinPilot]

I'm concerned this would cause me to stagnate again on strength gains for awhile. If it were a couple hundred deficit, maybe not? I don't have a particular weight goal to ever bulk to. If maintenance + a couple hundred is sufficient to gain after the cut to not regain more bloat for strength, I'll probably do it.

I would just bite the bullet and take the temporary strength loss. Better to drop to a lower bf % above all, imo

[SoutheastBeast1]

I’d start by lifting

[janglingjack]

Skinny fat, low test.

Cut to auschwitz size and start over following a proper program (Upper lower split would work) with progressive overload and with proper nutrition. And bust your azz in the gym, I bet you lift with zero intensity.

Also stop eating all junk food and stop drinking alcohol.

[ftreironmik3]

anterior pelvic tilt

Decent physique compared to people who dont lift

[Realclout]

anterior pelvic tilt

Decent physique compared to people who dont lift

I noticed that also, I am working on correcting mine no idea how it even happened but it feel like it messes up my posture.

[Kawhilights]

Pretty severe anterior pelvic tilt. Makes sense considering you likely have a glaring weakness in hammies. That hurts your physique quite a bit since it bows you, makes your stomach stick out, and overall makes your posture terrible.

Fix this as you weight train by stretching and strengthening your weaknesses. AthleanX has the best videos on anterior pelvic tilt, including helping you figure out what the weakness is and how to address it.

Otherwise good luck mane. We’re all gonna make it.

[IronFeta]

I think I might DED fooking SRS. For me it's not so much accountability but personal troubles I've been pretty depressed these past couple years and after I would start making progress after a few consistent weeks I would rot and basically start back over again plus with the gyms being closed that has taken the piss also. My life is a lot better now so it is a lot easier for me to be consistent but I still need to work on my diet and having more variety of meals because I get sick of eating the same stuff after awhile and then have trouble bulking since I dunno what the fook to eat.

Try to compartmentalize some things. Get the gym/diet proper. Depression is its own thing though it never ends apparently

You’ve got a bulk belly going but without the accompanying gains

Need to add some upper body mass and then cut brah

What’s your lifting routine

Monday

Squat 5x5
Dip 5x5
Row 3x8
OHP 3x8
Pull ups
Raises

Wednesday

Deadlift 3x5
Bench 3x8
Pull ups

Friday
Squats 5x5
Dips 5x5
Pull ups
Raises

And some more pull/dips throughout.

you look like a middle aged woman who had breast reduction surgery

fuark

eat a lot more and lift a lot for 9 months, then cut. Don't be afraid to get a little fat in your belly. if you're maintaining on 3k cals, cutting will be easy for you.

I can't physically eat more srs.

Skinny fat, low test.

Cut to auschwitz size and start over following a proper program (Upper lower split would work) with progressive overload and with proper nutrition. And bust your azz in the gym, I bet you lift with zero intensity.

Also stop eating all junk food and stop drinking alcohol.

I don't eat junk or alcohol