12 Tablespoons of Cool whip…
How much sugar is in those macros?
Anyone else pickup the whole lifting focus is DB Bench only? All supplemental and assistance is “maxxed out” and vague. No weight identified whether pin loaded or plate loaded.
What do the other Pull and Leg days look like? Seems the focus is on one lift to me.
Yeah I rarely see it at a commercial gym, most guys are between 60-90 sometimes 95 but above 90 is rare, 100s are almost never touched.
I’m hoping to go from 75 to 100 within a year for 5 reps
Nice burn,
the coolwhip is just there with protein powder and peanut butter (like a sludge) and I think its a decent breakfast.
Yeah, I have a strong feeling he isn’t doing 5 sets of squats to failure.
Greek yogurt is a much better alternative dude
Not a burn. It’s a statement of fact.
You come asking for help and immediately refute it. Your diet is processed junk and take out food. You aren’t at a place where you can eat like that and get away with it. Your outcome reflects that.
Who would you say is in a place to do that? Or what allows someone to get away with eating like that?
Going completely unscientific, it seems that those that have spent long periods being lean eventually achieve a state where they are allowed more nutritional wiggleroom. I’ve observed this in my own experience: I was your typical “endomorph” and always carried a bit extra chub, then I cut down to my avatar photo and held onto not QUITE that lean but still very lean for a full calendar year, and these days I can eat a bit more junk than before.
Guys like @flipcollar and @dt79 tend to be lifetime lean individuals, and have reported having to force feed junk food on occasion to make the scale move up. Meanwhile, some individuals just smell a cinnabon and balloon up.
Jamie Lewis has written about this a bit, and it seems to check with my own experience. Of cousre, this is simply discussing bodycomp. If one is concerned about health and performance, they shouldn’t be eating garbage, with the exception of VERY hard competition days.
It isnt that much sugar but I will remove it, I guess it is too processed for me at the moment.
The range here is like 1-35 or something its irrelevant and based on gym, if I tell you 10 on the tricep extension machine pin loaded does it give any context? With free weights its easier to describe.
Second, I just posted today’s workout which was Chest/Triceps, I’ll post pull tomorrow, but I mainly do assisted pull-ups, lat pull-downs and rows (all are machines). + 8-10 sets of curls
Ok cool, if you said that initially i would have listened surely, i will remove it then and put in greek yoghurt as suggested.
To clarify, you weren’t listening initially?
Why are you here if you are not listening?
Because you just said “dude…” without any suggestion or anything you know. Bro please if you dont have anything positive just leave this post. Thank you
No problem dude. Hope you get the help you deserve 
Hello supercardrives do not take the advice you are getting for granted. I did the exact same thing when I joined these forums my sophomore year of high school. I was acting exactly how you were acting, ignoring everything that was said to me. Trust me man, these people are here to help you. You are getting advice from people who look better than you and are stronger than you. What do you have to lose from following their advice when your own knowledge hasn’t worked.
Don’t be afraid of free weights. They work really well.
One approach you could take is to look though the training logs here. There are some really good ones. See what the people who look how you want to look are doing. Now it isn’t going to be fast, and it probably wasn’t fast for them either, but what they dd worked.
IMO, your diet is less of an issue than your training (aside from overeating). Your training is not very solid though. You should work on both things, but I don’t think even if you fixed your diet you would do much other than lose fat. You need both to be at least okay to succeed.
I wasnt ignoring that guy and he wasn’t giving advice.
I did post my diet and got some feedback on it and I said I will remove processed foods and everything processed from my diet. I am also looking into 5/3/1 and some other built programs and seeing what I can adapt.
That’s just not true. I think @T3hPwnisher has a way with words that are a bit difficult for some, but he knows his stuff.
I kinda disagree with this. Mostly just because most who make big changes don’t stick with them. Make improvements you can stick with, and build on that. A lot of guys try to eat a fully clean diet, and just end up reverting back after a few weeks. For now do the Greek yogurt substitution. If you are drinking any sugar, that is a great think to switch out for diet drinks.
I slowly make changes, but try to make sure the previous change has stuck around before changing more. I have been working on cutting out fries. I’ll pay more for mashed potatoes, side salad, or almost any other side if I have an option. I haven’t quite gotten this substitution locked in yet, but I am getting there. I have completely been successful with sugar drinks now. I am actually a bit repulsed at the thought of them.
This would be so much better than what you are doing. If you were to do this for 6 months, you would look back and think you were pretty silly with what you were doing on your own.
So, literally zero fruits or veggies. But includes cool whip.
Also says he’s prediabetic.
You gonna die.
i am walking the same path. I havent tagged the wrong person.
Consistency means, concistency in eating habits, workouts, sleep, progression.
I workout for the last 7-8 years as well, but I take huge dips in my consistency. For example I havent lifted in the last 2 months. I only run, but I over eat at least twice per week to load carbs for performance. Which resulted in increasing my hunger. And while I run between 15-20 km per week I gained a lot of weight.
Since my season finished, I am goinf to lower my weight in order to prepare for the next season. I will probably do more body weight and cardio as a preparation, than weights.
As you see while I train I am not consistent with my training and eating habits.
Also you have 1 lowerbody day and many upper body days. I think you will do better for your body with an upper lower, push pull or full body split.
For clarification of your range of movement, how about posting up a video of you doing those 75lb DB bench presses?