@dt79 bro u there …thought u not here or somthing… r u okay?
If course you didn’t. Just a lesson that it’s a good idea to have a go to food available at all times.
not healthy…bro where have u been,…?
You already have a 6 pack. I am telling you now: THIS IS GENETIC. Some people need to carry more bodyfat while gaining muscle optimally. Some can stay lean. If you are afraid to gain while your bodyfat is higher, you will spend the next year not progressing.
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ur alive!! u got me worried… me got 6 packs and some belly… i got both … legend 
well… i just did legs … and trying to eat… gained 4 lbs on scale in 1 day… cuz i ate that yummy cake … guilt is a killer man ITS KILLER !! PROTIEN INTAKE STILL FINE
@dt79 @MarkKO okay tired the reseve girp close grip inverted row… my biceps felt right away the lagg i get when i know its working… u call pump… man the chad guy was right… and its so hard i cant do 5…
I like inverted rows, mainly because pull ups wreck my elbows.
Close-grip Inverted Row with Iso-Hold - YouTube no curl r match to this… the pump
@dt79 u think… if i would really bulk… what weight on scale should i try to gain each weak?i weight now 179… i bench 195 for 8 strict reps no spottr… u like that? did i make u proud ?
Go up slowly first and see how much fat you gain. I can’t tell you how much you can gain each week. You will need to find out for yourself.
@dt79 well idk once i ate the cake my wife made… 4 lbs bom on scale nice fat gainz brother :D:D i regret it untel no more egret were left … i dont get to enjoy food cuz of my body type
Not true. Your body type has fuck all to do with whether you can enjoy food. Build a healthy relationship with food, then you’ll get to enjoy it. What I mean is, you’ll have to experiment to find the balance between the foods that do what you want them to do and the foods you enjoy.
i asked ct about my lifting life… he thought i was begging for good words… that really ofended me… i was looking to know if what i did was good work or not…
food makes me gain weight fast on scale…
You were. You’ve earned my respect by actually making an effort for a while, so I’ll risk offending you in the hope it may help.
On the positive side, you put in the work consistently and you’ve made some progress. Unfortunately for you, that describes the majority of regulars on here. That’s because consistently putting in the work is the minimum requirement to get results.
On the less positive side, I don’t think you’ve figured out exactly what it is you want out of training. Yes, you want to be big and strong and ripped and jacked and whatever else. Lots of people want that. Far fewer get it. The question is, what do you really want out of your training? You’ve said before its the only thing that makes you happy. But, it also causes you a lot of stress because whenever the scale says something you don’t like; or you eat something you decide was ‘not good’; or you get frustrated about something not growing you seem to get really upset. Then you look for a fair bit of outside approval - not feedback, which is different. You look for someone to tell you what a good job you’ve done.
So, really, from the outside where I am it doesn’t look like you’re training because you want something specific like a particular total or a place at a show or even a certain weight with a certain body fat level. It looks like you’re using training to escape from something. I will tell you now from my own experience, escape doesn’t work. You won’t be happy until you face up to what’s making you unhappy and deal with it.
Don’t worry about being Goldberg. You’re not going to be Goldberg because you’re not him, and if you try you’ll just be unhappy and frustrated.
Why not work on being the biggest, baddest, strongest version of you? That’s something 100% achievable.
omg u can be my doctor… well ya… it makes me feel like i can be happy… idk … im not falier but life is so hard in egypt… cant find good job… by the way i got fired for no reasn… cuz i didint agree to do work of 4 ppl same time … also my looks… i always hated my self and i thought i m too weak… always scared of fghting … its hard for me to admit it… but i tried to become a machine to feel okay, ppl in egypt use strngth tocontrol u… in street u can get ofennded stolen or even alot… noting can protect u but ur own arm… and if u even be like im all alone just go and leave me ur a PUSSY… i rmember in my company before i get fired … my manger who is my best friend was attacked by aother… and hes weak… it was me who stood up and hit other offender… and as result… ppl were proud of me… its like anmil life… so my goal… to be honest … ya look good cuz i hate my looks… always thought i was ugly… and for power… i wanna be unbeatlble… did every thing… using my english skills to learn from internet… boxing tips… jeusjtio tips cuz i did that shit for 3 years…i know thats pathetic… but for me… this what makes me happy… knowing i can actually fight and be a man…and that was alot to tell about my self… sorry i bother u mark with my shit.
Very, very briefly:
The gym making you happy is fine. The gym being the only thing making you happy is not. You obviously care about other people because you stood up for your friend. Here’s the thing: you don’t need to be big and strong to help people or have a positive impact on their life. You can do that just by doing nice things. When you start seeing the positive ways you can help people you’ll see being a badass isn’t the only important thing.
Just for example, if you don’t already do so, go out of your way to do nice things for your wife a few times a week. See where that takes you. I love training, and it’s a massive part of who I am but by no means is it all I am.
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bro… i respect u… thats why i ask u for advise… u did not offend me… and btw u like my new photos? i want some arm guide and shoulder too … calves now too
Good. I didn’t want to offend you. You’re lean. Personally, I’d hold off dropping fat any more and work on adding muscle. You’ll need to get comfortable with eating more, and also being less restrictive. You need calories to grow.
I’m the wrong guy to ask about growing a body part.
Hell, here’s something you could try. It’s 531 with First Set Last and the Periodisation Bible assistance. If you do this, follow it exactly. Don’t add stuff. Don’t do extra work. Eat. I’m not saying you need to do it - but I think it’d work well for you.
Use 90% of your max for press/DL/bench/squat to calculate your working loads - this is your training max. You can estimate your max:
Max = (reps x weight x 0.033) + weight
Take 90% of this. That is your training max.
You train four days per week. I recommend Monday/Tuesday/Thursday/Friday. On the other days, you can do conditioning or cardio but no more than 45 minutes, 30 is better.
Week 1
Day 1
Standing military press
65%x5
75%x5
85%x5+
65%xAMRAP
Shoulders/chest - 5x10-20
Lats/upper back - 5x10-20
Triceps - 5x10-20
Day 2
Deadlift
65%x5
75%x5
85%x5+
65%xAMRAP
Hamstrings - 5x10-20
Quads - 5x10-20
Abs - 5x10-20
Day 3
Bench press
65%x5
75%x5
85%x5+
65%xAMRAP
Shoulders/chest - 5x10-20
Lats/upper back - 5x10-20
Triceps - 5x10-20
Day 4
Squat
65%x5
75%x5
85%x5+
65%xAMRAP
Low back - 5x10-20
Quads - 5x10-20
Abs - 5x10-20
Week 2
Press, DL, bench and squat go:
70%x3
80%x3
90%x3+
70%xAMRAP
Assistance is exactly the same
Week 3
Press, DL, bench and squat go:
75%x5
85%x3
95%x1+
75%xAMRAP
Assistance is exactly the same.
Week 4
Add 5 kg (10 lbs) to your squat and DL training max, 2.5 kg (5 lbs) to your press and bench press training max. Start at week 1 again, using your new training maxes. Assistance is the same as before.
Week 5
Week 2 repeated using new training maxes. Same assistance as before.
Week 6
Week 3 repeated using new training maxes. Same assistance as before.
Week 7
Deload. For example, press/DL/bench/squat
50%x5
60%x5
70%x5
Light assistance
Week 8
Add 5 kg (10 lbs) to your squat and DL training max, 2.5 kg (5 lbs) to your press and bench press training max. Start at week 1 again, using your new training maxes. Assistance is the same template, but change the exercises used for each body part.
See where this is going?
i need guide for these… grip width and stuff…
also for assisitnce work how many is enugh for each muscle…arm work need more info… [quote=“MarkKO, post:122, topic:216814”]
70%x380%x390%x3+
[/quote]
this is for sure no falure set only last one… cuz 3 reps then same 3 with more weight… if i could nly do 3 how to add more… so no faliure… right ? also i used to do some side delt work… can i still do it as assisince…? i used to do cable and dumbell side work… this what got me here…