/cbt/

5'9 165.

BF% estimate? My guess is around 14

5'10 haven't weighed myself in awhile
Got sunburnt walking around Santa Monica beach over the weekend. I'm paranoid about skin cancer now. Should I worry if my skin is pink and stings a little if I'm wearing clothes but isn't peeling?

Sunburn isnt evidence of skin cancer you fucking dolt. Do some basic research and STFU.

i have puffy nips like you op, i heard they have a chance to go away after puberty

Hey man, is everything ok? You seem upset.

Nice phone, who did you kill for it?

Fuggg, 5 months for real? Lifts? Routine?

did he fucking stutter, little one?

6'2 183

shiieeeet mirin hard especially for an 18yr old

All looking good

5'11, 156; 19
1 year 4 months between

thats one sick transformation man, congrats!
Do people treat you very differently now you're fit?

For sure, meeting new people is a lot easier since they seem more open to talk to me. People I knew before also treated me different after having not seen me in so long. I feel like I got less socially autistic too, so I can't say it was all because of getting in shape

5"10 18 y/o

Liftan for 2 years now natty obviously, the stall is killing me tho I don't know how much longer I can make gains natty

165 pounds btw

lift moar weight

Weight? If everything is on point with training and diet you could make ok progress for at least another year depending on how much muscle you put on already. Realistically some people will be lucky to put on 2-3lb of muscle in a few months after already training properly for 3 years.

I think you look perfect tbqh. This is my goal body type, if I looked like you I would just maintain. you do any sport?

Routine/Diet?

Thanks brehs, I'm 165 pounds and played Football as a DB my last two years and ran Track for four years in high school (Hurdler)

can you fight?

5 day split
Diet is mostly bro foods. Chicken eggs, beans, oatmeal, banannas, peanut butter, milk. No wheat or pasta

Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-15 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Tuesday: Legs/Calves

4 sets of front Squats 8-10 reps
3 sets of Leg Press 8-20 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-15reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8 reps
3 sets of long bar Rows 8-15reps
3 sets of barbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps

4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-15 reps
(3 sets of bench, at least half of Monday's reps. Done before shoulder press)
3 sets of Upright Rows supersetted with Lateral Raises 8-15 reps
3 sets of front raises 8-15reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-15 reps
4 sets of Pulldowns 8-15reps
3 sets of Skullcrushers 8-15 reps
Saturday: Full Body (strength)

3 sets of Deadlifts 8 reps
3 sets of Squats 8 reps
3 sets of Leg extensions 10-15 reps (light weight)
3 sets of Weighted Pull ups 8-10 reps
I followed this while bulking. Focus on compounds and try to add 2 reps to each accessory exercise each session until you can do 15 reps with that weight. Next session, increase the weight and drop the reps back down to 8
Lower the volume if you're cutting. You might have to adjust the volume to what you can handle too if you're bulking. (Compound reps/2 and adjust accessories to your preferences)That's like the sweet spot for me

Age: 22
Wheight: 72 KG/ 159 Lbs
Height: 176 cm or 5'8
19% Bodyfat
Thinking about cutting, any advice.

Would be really helpfull

195cm, 80kgs

former fatasd, 4 months into lifting. not quite sure bout the progress atm

what's your diet and routine like, be as honest as possible

5 years natty (3 yrs srs)

I usually work out 3a5 times a week

Legs;
Squats 4x10
Leg press 4x10
Leg excersive ( the bicep of the leg )
Leg extension
Calf raises using smith machine
15-12-10-8
Ab workout, sometimes...

Chest-triceps

Flat dumbell bench press
( all is 4x10)
Inclinde dumbelld bench press
Decline dumbell bench press
Cable cross

Triceps:
Sometimes a form of dropset with bar
Sometimes just 4x10 with bar
THne row with balls over my head
and usually I finish with one hand pushdown

Shoulder biceps
Seated millitary press with dumbells
4X10 as usuall
Side raises
Arnold press
Cabble cross
sometimes pull up in smith machine ( Not pullups, but you pull up the bar while standing up)

Biceps
Incline seated and then two dumbells
4x10
Hammer curls
Bicep curls

Back/ forearms
Dumbell row
Deadlifts
Pull ups
Seated row ( on front or on top ( Pulling the wheight to you)

Forearms
Simple, placing your arms over a bench and doing the excersise, top and under muscles

Occasionaly go running ( 6a7 km)

Diet:

Well I have vacation so my diet isnt strict, I will write my usual diet and my current diet.
TBQ

Andy you fucking manlet. Kill yourself.

Planned diet

Morning:
Oatmeal,
Once scoop of protein powder ( clean protein powder 70 gr protein per 100 gram protein powder) One scoop is like 30 grams
a banana
Handfull of blueberries
Milk ( Sometimes skimmed milk or light milk// low fat milk
Glass of milk to drink it away
1 Fish oil pill

Protein bar as a snack

Lunch
6A8 slices of bread with meat or cheese on it, layered with butter or it becomes to dry IMO.
Meat is usually chickenslices or ham, Sometimes Chickenkerrie

Luch:
Sometimes protein bar and protein shake, Nutricia ( Google it ) 303 kcal

Supper:
Depending on what we eat at home.
I live in the Netherlands so it rather basic
One portion of meat ( Sometimes two cause fit)
Potatoes
vegetable

Pre workout, and banana

After working out, protein shake, with two scoops and milk

Before I go to bed, 500 gram of greek Yoghurt with honey.

I also eat eggs during midday

Currently

I wake up at around 10 in the moring and jsut wait for Lunch
A couiple of slices bread with meat or cheese and two boiled eggs and milk.
Sometimes I do wake up early and eat my usuall breakfast.
I tend to eat less during these days so I you can remove one protein bar r Nutricia

I have been planning on getting a decent diet with some actual thought behind it but I never manage to get up and actual do it. I guess my lack of knowlegde is what is stopping me.

excellent body.

Thanks man!!

5'7" 137 lb
Having a hard time escaping twink mode, I also pretty much just eat what ever the fuck I want.

are you that bjj guy?

stats/lifting stats?

Bench: 325 for 3x10
OHP:185 for 3x8
Diddly: 425 1x5
Squaties: 375 5x7

Routine:
Overhead press: 3x8-10
Dumbell curl: 3x10
Tricep Pull down: 3x12
Incline Dumbell: 3x8-10
Lat pull downs: 3x10
Front squat/leg curl: 3x5
Side lateral raises: 4x12
Barbell curl: 3x10
Tricep Dumbell: 3x12
Dumbell bench: 3x6-8
Rows:3x10
Leg extension: 3x10
Dumbell shoulder press: 3x6-8
Hammer curls: 3x10-12
Overhead Tricep pull down: 3x10-12
Dips/weighted push ups: 3x10
Rhomboid thing: 3x15
Leg press: 3x10-12
Leg press calf raises: 2xF

5-6 days a week

you've all been bamboozled

Christ. How much did you weigh when you started lifting, and what's your routine?

5'10"
170lbs
2.5/4/4.5 pl8 lifts
in a maintenance mode/slight bulk, too undisciplined to cut this year plus I just moved to a new city so I don't care about muh visible abs atm
no pump
current picture, taken 15 minutes ago

Damn, nice lats. Chest is kinda lacking though, no?

Your abs look like a god damn insect. Your new name is Insectbrah.

how much do you OHP and bench?

had a feeling this was coming.. Chest might be a bit un-proportionate. At 275 it's my weakest lift in relation to the others, but I'm still pretty strong for my size

Might be the angle too, here's a different angle I took just for (you) user

>t-thanks, y-you too

Nice obliques

5'9 180

At 5'9 how much do I have to bench for my chest to get big?

Like I mean to say, at what bench weight will I be an intermediate lifter with a good looking chest?

Also how low to go on squats?

Did SL for first 2 months then Leddits beginner PPL for another two and now doing zyzz's simply shredded routine altered a little so i still do 5x5 for the big lifts

Forgot lifts
Bench 75kg x5
Sqaut 100kg x5
OHP 45kg x5
Diddly 150kg x5

for a fat fuck like you 3 plate. 2 plate bench for a non fatty

I'm in the army. All I do is run and other bodyweight stuff.

how tall are you?

6'2" 220lbs

what is that patch for?

Legs are small. Mirin abs.
Powerlifting will take time to get your chest looking gr8. But if you do BB shit alongside strength, you'll have a good chest in a year or two.

Shut the fuck up and eat. You don't look like you lift.
Goals
Not terrible. Gonna look good in 2 years
Keep lifting. Cut next summer. Black guy/10
Great job user. Everyone in this CBT please take notes.

Take some nolva. Srs.

It's always been there. Nothing drugs will change

I've had buddies take stuff for pubescent gyno and it helped it go away.

I also had a buddy pay a shit ton of money for the surgery.

6'1 165
Recovering skeleton
Still badly need to work on my chest and traps.

Thank you breh
Letro could work. Everything else won't work unless it started after hopping on a cycle.

this thread has some fukn sick kunts btw
everyone looks great

nicorette

post dick bb

>
>Goals
kek

...

How long have you been lifting??
Also height?

Post that 8x6 bb

6'

You obviously do not deadlift, chinups/pullups, or anything that has a rowing motion.

>Y-yes, I d-

No you fucking don't. Don't lie to us, and don't lie to me. If you did any of those workouts regularly, you would have something of a back. Holy snickerdoodles this is one of the first times I've seen a front that is more formed than the back. I bet you have a horrible hunchback.

>all these sub 6'
is the manlet meme real?

Skelly here tryna get bigger.Been hitting the gym, eating more, and seeing results. 5'8",125lbs

Wow where did you come up with this OP?

looking aesthetic breh, keep it up

>tfw when will never have abs like this becasue shitty stomatch genetics

sucks drinking 1 cup of water and looking bloated as fuck.

I read about it in one of Mark ripptoes books

5'9"
160lb

It kills me that I'm your height and weigh over twice as much as you do. I can't imagine how long it is going to take me to get anywhere near where you are.

imo forearms looking bretty good :DDDD

>125lbs

6'3"
210 lbs
22 years old

Been eating dunkin donuts and powerlifting for a year. Am I dad bod yet?

Max lifts
500 lbs for deadlift and squats
225 bench press

Your body is downright disgusting. What's the big deal with powerlifting? I don't see the appeal of being strong but looking like shit.

...

>lifting for looks

Height weight
How much do you bench

6'2
202 Ibs

>Inb4 ugly face

i thought you were trying to be a woman

165~ 5"11
215

That's that faggot trappy not me, m8.

then why is your name trapbrah when you dont have traps

Giving it my all, guys! ^-^

>500 lbs for deadlift and squats
yeah... no

maybe you can 1/32th squat 500 lbs but that's practically a shrug half-rep

fucking digusting

Pose like I did in that pic and you won't have traps either.

i dont think you understand that powerlifting isnt bodybuilding

lots of powerlifters look like shit

No. Fuck you. is me, and I Powerlift. Ya boi ain't cut af, but I don't look like that fat fuck. I can squat a little over 4 plates and max deadlift at 515...no way that nigga hits 500 for either one. He's just, like I said, a fat fuck

>he fell for the muscles implys strength meme

telegraph.co.uk/news/newstopics/howaboutthat/11900273/Wimps-are-stronger-than-bodybuilders-study-finds.html

you look like you're pregnant. you look like you're transitioning from female to male or something and that you'venever lifted weights in your life. you don't look good.

is this a meme that i missed out on? holy shit

haters make me famous ^_^