can someone please tell me why the frick I should continue lifting weights?
>8 months ago
>be me, 160 lb 5'10 rooner in HS/college
>decide to get IST
>start on greyskull LP eating around 3k calories a day
>do the program and eat my calories and get protein
>weights start to go up
>my body doesn't look different, just a little fatter
>I start outgrowing my clothes because I'm getting fat, have to spend ~$200 on new clothes in the span of a few months
>my legs are getting bigger and now they constantly chafe against each other and my crotch
>have to put petroleum jelly and baby powder in my fricking crotch/thighs every day or else i get unimaginable burning, peeling, and chafing just from walking around
>protein farts make my gf not want to be around me
>most of my free time is spent cooking meals or eating them to hit my calories
>get up to weighing 195 lbs
>family starts telling me i look fat
>in photos i look like a fat beast
>basically just at 1/2/3 and 385 lb dl
>there's basically nothing there for me to cut because i just look skinny fat, i don't even look fat as though there are lots of muscles underneath
so basically I got fat, had to waste money on new clothes, my body feels disgusting, and my friends and family are worried about me becoming a lard ass. And after all that I basically just look like a skinnyfat guy with a belly. WHAT THE FRICK IS THE POINT
pic related on the right is basically my body
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>start on greyskull LP eating around 3k calories a day
ofc you got more fat eating that much, bulking is a meme for strenght not for looking good
>my body doesn't look different, just a little fatter
I have no doubt you built muscle
man you read all that lifting shit in the sticky and watched 1000 youtube videos and you overcomplicated it so much it made you feel like shit.
Just eat normal and try to get atleast 100g of protein and hit each muscle atleast once a week and go to the gym 3 times a week
don't over complicate things. You are not a professional body builder and you don't have to be
advice from DYELs
OP, it's just been a year. Move to a hypertrophy program once you're done with Greyskull and either eat at maintenance or a small surplus and cut after.
you are a fricking moron you need to bulk when you have little muscle or you will progress much slower at bulding them
Bulking isn't a meme, no matter what dyels still in their beginner gains stage like say.
However, eating 3k just because it's a nice round number is moronic. For all you know that's a 1k surplus, which is why you got fat. You should never go over 500 a day surplus unless you're on steroids, and even then you'll gain some fat which means you better be highly disciplined with your programming to make the most of the surplus.
the issue with counting calories is you have no idea how many calories one your sedentary metabolism burns, and 2 how many calories your workout burns.
Not initially no, but you start with a BMR calculator, track what you eat, and then adjust depending on which way your weight moves. I've gotten to the point where I no longer count calories and instead weigh myself right after a morning piss and again after a nightly post workout shower, adjusting how much I eat depending on what I weigh. It's how I tracked going from 170 to 200 to 190 in controlled 5lb increments. The trick is that you have to do said adjustments slower than expected, otherwise you end up slapping on way too much fat when bulking and losing way too much muscle when cutting.
You only need to use whatever number your calculator says, weight yourself a couple weeks, if your weight hasn't changed just add 200-500 more calories, repeat until you gain/lose weight at the expected rate
Stop working your legs (heavily) and start cutting while keeping a focus on your upper body. From just skipping leg day you could probably lose a decent amount of weight. You could probably never work legs again in your life if they're really as fat as you say, they'll look good when cut.
Bruh just do a fkin bro split, ur fkin program doesn't even hit arms or anything even remotely aesthetic. You followed a strength program and congrats you got stronger. You should have been doing pull ups this entire time so you could build a v-taper, now your shaped like a rectange with huge legs and no upper body and 0 core. You literally did not train any of the aesthetic muscles.
Try switching to low protein high carb moderate fat then report back in.
kys low iq Black folk don't post useless crap
this is the way to get more fat, OP. Don't do this, ever.
>pic related on the right is basically my body
Post actual body, homosexual. The guy in your picrel made decent gains. He's neither skinny-fat nor fat (as you say you are / are becoming) so if it was you, I'd say keep doing what you're doing.
yea post real photos, and the dude in picture did made some good gains, like this anon said, the second picture is very close to "female ideal" - what they like
Im concerned you just read some shitty SEO blog about greyskull LP and not the book, which would clarify unambigously the importance of adding 'plug ins'. Pls tell me this is not the case as it would be tragic. Pls tell me you were doing chin ups atleast 2x a week and arm isolation work 3x a week. Pls 🙁
You forgot to train, homosexual
farts make my gf not want to be around me too brother
honesly to me you look like you have a decent amount of muscle in your upper body and yoru lower body looks good. no way you put on more than 10 kgs of muscles, you have a lot of fat that you gained and that you can cut, if you did you could look ottermode light
>Do internet meme routine
>Look shit
When will you learn that you fricking don't listen to IST advice?
The truth. This place is just a big circle jerk, most of us are in on the joke. Anyone who takes a single piece of advice from IST is intellectually disabled
>ihihih we so funny, we a secret circle, we ironic and shit lololol
Fricking have a nice day.
Sounds like someone wasted years of their lives doing starting strength uwu
not really, there is good advice here, just not for beginners since they can't tell the difference between memes and facts.
"suck your dick" is an incredible advice for cable crunches, even tho it sounds moronic, it gives great ab muscle activation when you focus on trying to bring your head to your dick.
Maybe for very specific things that aren't worth memeing about, sure I'll give you that. But most of it really is memes meant to confuse low iq newbies, and people STILL keep falling for it even to this day. As if IST had some arcane knowledge unbeknownst to the rest of the internet on how to get buffed lmao. It's primarily entertainment, hasn't been much else for many years now.
>there is good advice here
Post one.
Just cut, you moron. You have some decent definition underneath.
you fell for a meme powersharter program, what the frick did you expect, moron?
do a bro split and stop wasting your time
>I'm fat
just lose weight lol
>I neglected my upper body in pursuit of vanity powerlifting numbers
just start working your upper body harder lol
>basically just as 1/2/3
you're gonna look good if you get lean anon, 195 pounds 5'10 is way too heavy for your lifts, you need to get down to 175 lbs.
You overcomplicate things by following some weird ass strength program.
Just fricking stick to the basic shit holy frick. If you want to look good why do you follow "git strong" programs? they are made for putting on weight/lifting heavy.
Pic FRICKING related. What you should've been doing.
>you dumbass, dont overcomplicate it!
>you should have done incline bench, flat bench, overhead barbell press, overhead dumbbell press, and 5 isolation exercises on a single push day!
Did being a vegan fry your brain, dummy?
It's literally just examples of solid exercies you can do on the days that you are doing either push/pull, it doesn't mean you have to do every single exercise on the fricking picture you god damn mongol. Is it really that hard to grasp?
Then it's a graphic made for fricking morons then lmao.
>gee I wonder if rows are good on a pull day or if I should do back lateral raises for my quads on leg day, I wish a bot on instagram would illustrate this for me
Fricking lol
>>back lateral raises
FML
Bro, 90% of people you see on the street that wants to lift doesn't have a clue what doing a pull or push exercise means, if you tell them "well it's simple, are you pulling or pushing?" they just look at you like ????
The picture gives people an idea of the exercies that would work in that split also it's a pretty good way to get inspired so that you actually mix it up now and again.
Yeah I guess you're right. It's kinda depressing tho
>family starts telling me i look fat
I want family like that
Fast until you’re 170 lmfao
Stupid zoomer
I was 160 lb 5'9 and got up to 205 lbs in half a year. Got fat as frick so now I have to diet like crazy and do cardio all the time. Was it worth it? For 2 mires and around 7 lbs of muscle? Yes.
nice anon im the same height at 155lbs right now, starting a bulk all the way to 180lbs by mid November. I'm not sure if I want to bulk up more than that tho.
>pic related on the right is basically my body
Post yourself man there's no shame in it
Anyway something that IST isn't too aware of is that different individuals sometimes respond to different types of training and/or different levels of volume
When you see someone say "x worked for me but y didn't" and then you see someone else saying "y worked for me but x didn't" they're not lying, they're just different
There's a study showing this, they took a bunch of guys and split them into groups, then had them cycle through different training styles and found that
>some guys responded well to all training styles
>some guys didn't respond to some training styles but responded well to others
>some guys actually regressed with some styles but responded with others
This is something Mike Mentzer said that was correct, he said to start with the lowest possible volume (but making sure you trained hard) and then if you don't get results you know the way to fix it is to add volume
Greyskull LP is pretty low volume, and you probably ate too much if you aren't hugely active otherwise
It took you years or decades to become skinnyfat, it'll take a while to break out of it - not as long as it took to get there but still longer than you'd like for sure
Another issue is that 1/2/3 is not actually that strong - 1/2/3/4 is the standard IST advice for the point you should be able to naturally reach by mindless training, and from there you have to start thinking and follow a program that will deliver the results you want. You've done that in 8 months which is a great achievement - now it's time to adjust your training, by upping the volume
Don't forget, the best natties you see have been training for years - this is something you will do in some form for the rest of your life, stop thinking short term, switch to a better program for you (or make your own out of the greyskull method) and put in the fricking work. Don't allow yourself to fall into the self-pity trap
start blasting test
>fell for the bulking meme
post actual pics instead of randos from 13 years ago.
If you have a gut then cut. Keto, intermittent fast and caloric deficit. Protein heavy meals, count EVERY calorie and EVERY carb, 50g of carbs or less a day with caloric deficit until gut is gone. The gut is the last thing to burn fat stores so if you lose that you're good overall for the most part. THEN get back to strength, target one muscle group a day, don't mix cardio with strength, eat your body weight in grams of protein daily, at least a gallon of water a day. If you do all of that I guarantee you see results in a month or two. If not, try RAD140. Good luck anon.
how is it that in the Year Of Our Lord God And Savior Jesus Christ Two Thousand And Twenty-Three people are STILL starting with strength/powerlifting programs, doing no vanity lifts, and then complaining they don’t look aesthetic?
on greyskull LP eating around 3k calories a day
That's just a variation on Starting Strength with an extra day per week.
just at 1/2/3 and 385 lb dl
>so basically I got fat,
>just look like a skinnyfat guy with a belly
You fell for the 1/2/3/4 meme and went with a powershitting program. You're not going to look good doing that. You probably didn't need to bulk that hard either. Just a relatively small surplus to make sure you gain weight over time and to fuel your exercises. Caring about arbitrary strength stats isn't going to make you look good or develop your muscles in a desirable way either. You need to train for aesthetics if you want aesthetics.
Good news though: you can start a good body building program and go on a cut. As long as you have enough protein, you should be able to gain some muscle mass while cutting. Then when you're lean again, you can do a lean bulk so that you don't become fat yet you'll still gain muscle. You can look into some programs like Reggie Park's or Vince Gironda's programs and find one you like. You can make your own too based on what you like. For example, here's an example of one that's arm dominant then favors upper body over legs:
Incline curls - 3x8-12 or preacher curls 3x8-12
Lying Triceps extensions - 3 x 8-12 or standing dumbell triceps extension 3x8-12
Reverse grip curls -3x8-12 or hammer curls 3x8-12
Benchpress - 5x5
Overhead press - 5x5 or seated high incline press - 5x5
Pull ups, Chin ups - AMRAP or 5x5 or 3x8-12, or Pulldowns: 3x8-12
Squats - 5x5
Lateral raises - 3x10-15
Bent over raises - 3x10-15
Dumbbell Rows- 3x8-12 or Seal rows - 3x8-12
Hamstring curls - 3x8-12
Calf raises - 2x15-20
Or you can do upper/lower body splits or PPL. Just avoid the bro-split if you don't want to roid. Not enough consistent stimulus on a bro-split.