CBT: Bulk on a small surplus, don't fall for the memes edition

BBC
B
C

Month 4 of lifting

Changed my life around. Eat clean, lift and cardio 7 times a week and cured my PIED.

No homo tho

DELET THIS

Routine? And what weight were you between your transformation?

Put them under load frequently. Keep a 1:1 ratio of upper to lower body and your legs will catch up in no time. Squat, frequently and your legs will get bigger. Year after year I ignored the old guys who would tell me that my legs needed work, I would always say "they just won't grow" then they showed me how to train them properly and they grew noticeably within two months.

Train. Melanin x F

Solid!

Took a bit of a break, now I'm trying to get back into fighting shape for basic training in February. 6ft1 204lbs. Lifting 3x per week swimming or running 3x for cardio. Maxing out my noob gains at maintenance then doing a hard cut. What do you guys figure my bf%is at?

78kg before

63kg now trying to build muscle after losing weight

I run 3 split routine at the moment and on my "rest" day i do extensive cardio and shit like forearms and abs.

Bf looks to be around 18-20%.

5'11 - 210lbs - 20 YO

Those 2 pics are taken at the same date.

I'm trying to find a picture of me when i was out of shape. I really regret not having taken one before lifting... Guess i just hated my body

What do you think is a better leg routine?:

1. Heavy low-rep squats and SLDL (3x5) followed by high-rep leg press, lunges, calf raises, etc.
2. High-rep squats and SLDL (like 5x10) then calves.

7 weeks in. Constructive feedback appreciated.

Always mirrin' lotus

Last month at 187

and this month at 178

Getitng closer day by day to hungry skeleton mode and my first bulk

>5'9
>170lb

Open heart surgery?

Yup three years ago coming December.
>Mfw still a newfag

You need to go back

>5'11 -> 180cm
you are below 180cm and we both know that
negroid on steroids
a roider
negroid this place is not for you
babbys first puffy nips cycle, steroids are bad for your health mkay

dont lie, nigga. Looks like you got stabbed by your hombre Juanito

>when the expansion of the Moorish caliphate goes just right
Lookin good my dude

Wtf what do you do for legs my man (besides roid)?

9 months into lifting.
About to hit that lamo 2pl8 bench.

1.
Squat at 80% or more for triples and doubles. Moderate rep leg press, moderate weight lunges. Be sure to have high intensity during your leg workout and any other workout and the results will come. Every leg day lunge.

Nice work, really notice the weight loss in your core and chest area.

Progress is solid, keep up the good work.

THANK YOU BASED LOTUS

>3 cbts up
what can i mix up for more chest hypertrophy? bench -> incline db -> flies gets boring

m i r i n

>9 months into lifting
no
fucking stop
either you lifted before and play some gay ass excuse
or you straight up roid
this is not the body of someone who touched his first weight 9 months ago

Routine? You look good

Appreciate man.

Keep an eye on me, I got the drive.

Gonna impress you in the years to come, promise.

Chest/Tris:
Barbell Bench 4x6
DB Incline Bench 3x10
Cable Flies 3x10
>Weighted (Tricep) Dips 4x6
Close Grip Bench 3x10
Rope Pulldowns 3x10

Back/Bis:
Deadlift (every other day) 1x5, 1x3, 1x1
Weighted Chin-Ups 4x8
Cable Row 3x10
Straight-Arm Pulldown 3x10
Shrugs 3x12
Hammer Curls 4x6
EZ Bar Curls 3x10
Preacher Curls 3x10

Legs/Shoulders/Abs:
Low-bar Squat 3x5
Leg Extensions 3x10
Weighted Hyperextensions 3x10
OHP 4x6
Lateral Raises 3x10
Rear Deltoid Cable Flies 3x10
Leg Raises 3x12
Russian Twists 3x12
Plank Variation x3

I change things up pretty much every session, different rep ranges, substitute similar exercises, but this is pretty much the standard. Lift 5-6 days a week depending on schedule.

Legs:
Squat
Romanian Deadlift
Hack Squat
Leg Press
Leg Ext
Leg Curl
Back Ext
Calves

I train for powerlifting. So squats are 2 sets of 3-5 reps. Then one set of 15-20. The rest are 3 sets of 8-20 reps. Then I do 3 sets of seated and 3 sets of standing calf raises.

Lots of leg press probably

not much to say, but i do see some babby gains. keep working hard and you'll make it

>lift six days a week
>enormous bicep volume
>your biceps are minuscule, but your delts are roid-level

really made me think

That's movie magic
and being a lanklet

B I G
I
G

bulks goin well, strengths up af, feeling good

and lower half

Not trying to be rude. If your goal is aesthetics or health cut asap.

If you solely care about lift totals continue bulking

Just depends on your goals user

>superior man
>roiding

pick one

>that gut

tumbling down

jk brah looking good. i weighed 120 lbs when i was 15 (5 11). now i weigh approx 165, 175 at my heaviest when i fell for the gomad meme. my metabolism used to be god-level, unfortunately anti-depressants completely changed my metabolism along with getting older.

your chest and ab genetics are stellar. keep it up. respect any ectomorphs that put on mass like that.

How the fuck. What're your legs like?

ur memeing

>If your goal is aesthetics or health cut asap.

aesthetics are for boys, size is for men ;)

my health is fine, i will cut starting february. my goal is size overall. thanks for your feedback tho :)

5'10 195 lbs

Gonna keep bulking until summer.

7months, 180lbs 6' still doing upper lower split, but I only just hit 3pl8 do and 2pl8 squat.

How in the fuck
Reeeeeeeee-

>tfw fat (17%)
>tfw gyno
>tfw no shoulders
5'7" 185lbs

I didn't post frontal because I have literally 0 definition or line or whatever you call the line between your pectorals and side profile makes it look like I do

>>tfw gyno
jesus

you dont have gyno and youre not fat stop letting these morons on here warp your mind.

keep eating, keep lifting, and keep doing your cardio. fix your posture. youre gonna make it

Pretty unflattering right now

Yes I need to cut, other than that, rates?

all I want for christmas is a pair of 3D delts that can do lmao1pl8

is that too much to ask?

5'10, 165ish

Why are people e-statting so much on an anonymous imageboard saying they lift for 4 months or some bs when they clearly lift for a year+?

6'4"
~210

...

...

...

...

I look almost identical to you, you do mostly pull ups and DL too ?

Why is my left pec much smaller and retarded looking? Is that fixable or is it lmaogenetics?

Bad hombre detected.

r8 mates. what to do

looks like your ribcage is lower on the left.
>disgusting

i look almost the same, do you guys recommend i cut or keep bulking

aight m8 :(

It's almost imperceptible man. Just keep lifting and focus on symmetrical movement and good form.

180 cm
90 kg

Thanks bro
That would be my ribitis

KRIEG? IS THAT YOU?

Absolutely disgusting

you have great fucking genetics put you need to start bulking heavily m8. Great insertions and vascularity. What's your height and weight now?

nice tats

i meant tits

Former fatty? You look dreadful.

nah man, i'm slav
189 cm, ~85kg
i actually don't even lift right now, i just train muay thai. normally, i'm around 90kg, however, in the last 7-8 months i've had several competitions for which i had to drop weight. i feel that somehow fucked my body up hugely, in the sense that at one point i just couldn't stop dropping weight. i went as far down as 83kg, even tho i ate like i'd always have.
i'm starting to gain back slowly though. i'll probably start lifting more often soon. problem is that it's kind of a thin line - i lift too much, my performance in muay thai drops cuz i get all stiff and shit. i stop lifting - i drastically drop weight and start looking frail.

Been lifting for about an year now, started from fattymode

cock and ball torture?

not sure why some fags try to put you down youre well on your way to making it assuming you keep lifting and eat clean.

fuck these teenage fucks man, you look rocking

Can I get a side on of that chest man?

Hey I went to bed but thank you man, progress is slow but I love working out so I'm glad that it's not a chore. I appreciate the kind words.

>more aethetic than 90% of Veeky Forums
>4 months

looking good bro, fuck what these idiots say.

Been cutting for th e past 2 month, want to reach 8% bf before bulking again.

Any estimates on my bf? Pic is with best lighting, angle, and flex I could get.

>DYEL
>inferior
>you

Pick three

>lighting and angles

The guy is a dyel. You can't be this retarded Veeky Forums

lol nigger

STEROID

STEROID

STEROID

show us your tiny nuts tough guy

You dont lift, you takes drugs that that make you blow up when you stimulate muscle.

fuck off faggot.

Kek

Being this jelly of me, a superior man

>DYEL
>mad

Pick two

Your heart isn't that far off to the left, it's almost entirely behind the sternum.