This thread was started asking about anadrol which is a drug reserved for strength when trying to break through a plateau and get to the next level. Now you’re talking about dieting and taking “oxy” whatever that is.
What exactly are you trying to accomplish?
Do you want help or do you just like posting random things that you seem to know very little about?
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How do I put these two things together?
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I’m lost here too. 0 idea what he is looking for other than attention.
Low volume is not necessarily joint friendly, and neither is high frequency. Although there is a lot of training response variability, it isn’t like you can only handle 1 set per session per muscle group and I can handle 12 and Jay Cutler can handle 24. Consider also that progressive overload encompasses (at least) weight, repetitions, rep cadence, volume, intensity, range of motion, and frequency. So when someone advocates for progression they don’t always mean linear (or even monotonic) weight/repetition increase—that’s a much narrower concept.
The advice you’re getting from other members is spot on (and they’re also being very generous and patient). I would encourage you to take it to heart. You look like a normal dude, and if you went to a gym and did a normal routine and followed a normal bodybuilding diet consistently for a year I’m sure you would notice a huge difference. On the other hand, it’s possible to spin your wheels for decades, with or without AAS. Don’t do that.
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This guy also has a spinal curvature:
I think I know what your problem is - OVERTRAINING! You definitely show all of the signs of overtraining, over exhaustion and central nervous system fatigue.
My humble advice would be to completely stop doing anything physical that can potentially cause any type of physical stress and continue to take anadrol.
Here’s a great study to back up my claim:
Patients given oxymetholone exhibited an increase in fat-free mass, handgrip strength, physical functioning scores, and type I muscle fiber cross-sectional area and a decrease in fat mass, whereas patients receiving placebo did not undergo changes
If it works for patients with sarcopenia then it must work for you as well, right?
I want to loose fat and gain a bit of muscle.
Preferably SIMULTANEOUSLY.
Can’t state it any more clear than that.
Not a lot of of muscle to loose, starving myself cutting (it won’t be finished in a month like the pro’s).
Also don’t need any more fat doing the shitty ‘bulking’ process.
IMO, no one should aggressively bulk. Never get above 15% body fat if your goal is optimal body composition.
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This is above 20% for sure.
So am I cutting or bulking…
And now I do have some shoulders joint discomfort from my ‘children playground exercises’, not having done a single shoulder isolation stuff for the last week …
Hopefully elbows are ok
Not to be harsh but this is a question for someone who has a fit body baseline. You don’t look like you have ever stepped foot in a gym… full stop. Most certainly your immediate goal should be to adopt proper eating and training habits. Once you’re considered fit, then you can fine tune with a cut or bulk.
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Believe me it was worse ~10 yrs ago (before i started training and dieting for about 2 yrs).
And is getting worse, if I don’t control food and don’t do any exercise.
So I may say I trained regularly and kept low carb and lost 15 kg back then.
Results for 2 yrs:
- 160 kg deadlift, 5x125 squat, 80 kg for reps inclined bench, 13-14 pullups, 40 dips, mby 15 with 20 kg weight.
I can say I reached these in ~ year.
Just got shaped up, no gains (or not much).
This lead me to conclusion that I only reached some technique and neural activation and lost some fat, no real muscle gain.
No further progress with weights (base movements), just joints discomfort and minor injuries.
Since it did not work for me in my 30-s (and I was counting calories, measuring portions and so on, pushing overload, even tried the 3-5-1 system, partially), why do you think it will work at 45? (especially the weights progress)…
There is something wrong and there might be something missing and there might be other ways to do whatever I do.
I really liked the idea of staying about 15% bodyfat and have whatever muscle I could have at that percentage. Mby a bit less if needed, to see my abs better.
In general I don’t mind if I just look normal and not fat.
So… Rather cutting…?? 
Without rereading the whole thread, can you clarify if you ever had your hormone panel taken?
Don’t have any hormone/ blood/ whatever tests.
Just thinking what I do now:
- I tend to stay in ‘equilibrium’, breaking my diet/ cheating just enough, so I stay about the same weight.
By the base rules:
- I am not in deficit (weekly), I won’t lose fat
- I am not in surplus, I won’t gain muscle
Comparing to when I was losing weight, it is normal I did not gain muscle (the 2 year training and dieting I described).
It is good I did not lose muscle during that time.
Now the question - is body recomposition really possible, does it exist?
Body recomposition seems like calories in maintenance, staying ~the same weight, losing some fat, gaining tiny bit of muscle…
If it is not possible/ hardly possible naturally, can I force it with drugs…
As for the pullup training overload - tried to jump from 6 to 8 reps, but it is rather 7+1.
I have 7 at one go, then I gas out and need a small break for the last…
Lets break this down into the simplest of terms.
1.) If you are training HARD enough to cause adaptation. YOUR BODY COMPOSITION WILL CHANGE.
2). If you diet matches your goal **CONSISTANTLY. ** YOUR BODY COMPOSITION WILL CHANGE.
3). If you have done a FULL hormonal blood panel and have healthy thyroid, sex hormone labs done, and everything checks out ok.
You are then good to go.
If you can’t check all 3 points on this list. You are going to struggle. PERIOD.
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1 How hard?
I keep it as simple as possible focusing on pullups. What’s the point in training hard if numbers don’t go up?
I’ve been to a point before, where I couldn’t do my pullups number from a previous workout.
That’s why I do 1 set to be sure I can do my numbers and add +1 after several workouts.
The other point is to avoid brachoradialis/ other issue if I rely too much on ‘will power’…
Last time I couldn’t do more than 1 pullup cause of pain for 3 months…
3 If some hormones are not ok, THEN I take some drug accordingly?
2 If 1 and 3 are ok and I can’t fully control my diet, I will be cutting when in deficit, recomposing in maintenance and gaining muscle if a bit in surplus? All cases good ?
1). Hard enough to achieve the correct number of “Effective reps per set”
If you don’t know what that is? Look it up.
1.5) Stop focusing so much on pullups. Your “majoring in the minors” here.
2). This is the easiest point on the list. Results are directly linked to your consistency and discipline.
Eat at a deficit = Fat loss
Eat at maint. = Body weight remains stable
Eat in a surplus = Muscle gain and fat gain. Fat gain can be easily controlled.
3). If Hormones are not ok. Then your DOCTOR will PRESCRIBE the appropriate medications and monitor your progress.
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The above and generally everything you have said, I have never seen anyone on this forum that needs a personal trainer more than you. And I don’t much care for personal trainers, but you could benefit with some “hand holding.”
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Not true. You didn’t lift 160kg off the floor with fat and neural adaptation. There was muscle involved.
Why did you quit squatting and deadlifting and are only doing pullups?
I’m guessing your programming and technique was off which is why progress stalled and you acquired a few minor injuries.
What Nomad suggested, you need someone who specializes in the compound lifts to guide your programming, lifting technique and possibly diet.
I think I just discovered I am able to deadlift and squat these weights just getting accustomed to the movement and handling the barbell.
For the squat, I was… afraid and felt my …back not strong enough to put above 130 kg and take it off the rack
I also felt my joints are not strong enough to go that route.
F ex. pursuing reps with 1.5xbw bench 2x b.w squat and 2.5x bw deadlift.
Even though if I count as body weight my lean mass only, it was kind of doable…
Giving up the heavy weight movement, I don’t really need to go to a gym. All that hassle and time and expense for 20-30 min workout.
Could be longer if I finish with hypertrophy lightweight isolation exercises, where I just do sets volume, not caring much about weights progression.
Moreover, most gyms in my town have a single squat rack, taken by some dick doing biceps curls and the owner will send u away if u ever try to deadlift!
I was doing squats and deadlifts living in a dorm in other city, where we had a small gym in the basement.
I think there might be CrossFit gyms where I can do free weight compounds (eventually).
But most of all I think my joints won’t like squats, deadlifts, cleans and so on
Up to 12-15 pullups seems to be within the effective reps range.
If I can go above that, the endurance will be of benefit, cause I gas out really fast after 1 set and my numbers drop dramatically
Anyway, I introduced 2-3 set of lightweight upper back isolation - a barbel row with forehead propped at the inclined bench and almost parallel back position.
I also consider adding 1 set of weighted pullups to work for strength.
But I am afraid, cause I got the forearms trauma just doing weighted hangs, and then after it was a pain to do a single pullup… 
Otherwise, back then I thing I could do weighted 6 reps with 20 kg (or even more).
But I was lacking any endurance to do more sets and keep numbers.
I’m assuming you are doing pullups for your back?
If you are having forearm issues try getting versa grips and keeping your thumbs off the bar.
Why are you so fixated on doing pullups anyway? There are 100’s of exercises you can be doing.