So i wanted to show my progress over almost a year.
I have question someone have idea what bodyfat % iam actually at?
Left 97kg right 71kg
175cm hight
Guys have some suggestion about what to do next?
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Could you try holding a shoe for reference?
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Way too hard to predict from a photo. Plus it really doesn’t matter as what you see doesn’t change whether I say 15% or 18%. FWIW I would put you close to 15% or maybe less.
I would like to see you try a 5x5 program. You’re leaned up now but quite small as far as muscularity goes.
No recommendations. Just congratulations on losing 26 kilos. 
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You mean full body workout 5 sets 5 reps ? 3x a week ?
congrats on your progress. nice job.
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Great work on the weight loss!
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bro i do similar plan look
its in polish but u can see sets etc its same i use it since 4 weeks i got stronger in caloric deficit
what is your goal?
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I like how everything is Polish except the direct arm work. At first I just figured that, logically, I could read arm training in any language. Second, I decided that English is the universal language of big guns. Both answers amused me.
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Wow! Amazing transformation… you look great.
It’s hard to suggest what to do next when we don’t know what you’re doing now. (Unless I’m missing something)
What is your goal now? Do you want to get leaner? Stronger? Bigger?
Congrats again on your progress, keep it up!
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I wanna get leaner and put more muscle mass lets say i wanna lool like this.
lets say this psychique is my goal
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It’s doable, but besides food and exercise, you’ll need something else.
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Perfect. Just know that none of us will ever look just like someone else, but you have a clear direction. At this point, it’s about putting on muscle for you. I can give you my advice, but (as you’re in a spot where this is our favorite thing to talk about) you’re going to get more recommendations than you can handle.
Just check a few boxes with whatever you choose:
- You can execute the plan consistently
- You’re lifting weights (duh)
- Apparently I need to clarify “hard” or “close to failure in the above,” but I always assumed that’s what everyone did
- You’re doing some cardio or conditioning
- You’ve got some method to progress your eating
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i dont need cardio im working 8h a day and douing 30.000 steps XD
Way to capture the message
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Well so i gonna do my plan untill the weights wont go up anymore then ill start push pull legs 4 days .
assuming im newbie i think i gonna get the newbie gians ?
second things is should i start diat on caloric suprplus cuz im still on 2100 kcal diat.
I know a lot of fat and out of shape people that think this way.
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I think you know what you’re going to do, so I say go for it. Good luck!
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