Happy New Year, IST
I'm a 33 year old oldgay and I've done my fair share of lifting and trolling over the years (started lifting at 20) and still, up to this day, many young men are misguided when it comes to lifting and being healthy. Seeing as january is here, I'll be dropping some general redpills so you newbies have it easier and don't have to commit too many mistakes in your lifting journey. I'll save you all the bullshit and get straight to the point.
General IST redpills:
>Realize that becoming and staying IST is a life-long journey. You will be lifting every 2-4 days (depending on recovery) for the rest of your life. Once you come to terms with this, life will become easier.
>Consistency is king. Building muscle and losing fat takes a long time. Stay consistent for long enough and you'll get results.
>Do not expect to see quick results. As a natty, 2 years is least amount of time needed to start to look like you lift (perfect routine+diet). For most wagie IST normies it will take closer to 5 years.
>All diets come down to CICO. You can not escape the law of thermodynamics. There are some individuals who have hormonal disruption which prevents them from losing weight, but there's a 99% chance that you're not one of them.
>People grossly overestimate the amount of lean muscle mass they are packing and grossly underestimate the amount of fat they actually store.
>Lean/big/natty. Pick two.
>For 99% of ISTizens, "making it" implies having a beach bod (ascended ottermode) at 10-12% bodyfat.
>You do not need to do "the big three" (squats, deadlift, bench press) to get big.
>A healthy, athletic male has a visible six pack. If you do not have visible abs, you are fat. Simple as.
>Life starts at 12% bodyfat.
>Cardio does not kill gains. You look “smaller” when cutting because of decreased glycogen storage in the muscles which leads to lesser water retention which makes the muscle smaller and your layer of fat becomes thinner, thus you lose your fatceps.
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>Your body doesn’t start eating up your muscles unless you’re starving for a prolonged time. People grossly overestimate the amount of “lost muscle mass” because of the previous point.
>Compound exercises are not enough to hit your core/abs. Doing over 9000 crunches will not give you visible abs. Abdominal, like any other exercise, benefit from your typical 6-12 hypertrophy rep range. Hanging weighted (lateral) leg raises in said range is the best overall abdominal exercise. Abs start to appear at around 13-14% bodyfat.
>Cardio is king. Swimming>cycling>running in terms of fun/efficiency. One hour session per week at the very minimum. Waterproof mp3 player for swimming sessions, use hand paddles and flippers.
>You don't really need any supplements, you can easily get all you need from a well-planned diet. A multivitamin when cutting is a good idea.
>An adult human should not be eating 3 times a day.
>CICO keto OMAD with bulletproof coffee in the morning and fasted cardio is the most efficient way of losing fat. Keto is good for maintenance and having low bodyfat due to decreased water retention. Keto is not good for building muscle/bulking.
>Weighted calisthenics (weighted ring dips/bulgarian dips/pullups/towel chinups/hanging leg raises) in the 6-12 rep hypertrophy range with progressive overload is pretty much all you need to have a strong and muscular upper body.
>Most of fitness "influencers" are not natty.
>Do not follow a bodybuilders brosplit made for roiders with increased metabolism and recovery as a natty.
>Sleeping is essential since most of your fat loss/muscle building occurs during your sleep. By cutting your sleeping hours you are cutting your gains.
>The anabolic window is a meme. Digestion takes 6-8 hours and most of your muscle repair occurs during night when you sleep.
I'll be updating the list as time moves on. Keep lifting and stay natty.
>An adult human should not be eating 3 times a day.
I cannot get my 2800kcal with under eating 4 times a day. I physically just feel too full if I'm going eat like 900+ kcal at once.
Cheers for the efforposts old bro. Happy New Year.
What is this, 2013?
An actual good post on IST for once. Keep it going fellow boomer.
Great info. I feel for the compounds are enough to hit your abs meme and now my abs look like shit. What's the ideal weekly frequency for direct ab training?
Every 2-4 days, depending on recovery.
Same. Popping-up abs is the only thing I need to reach ottermode. That and the fact that not training any muscle inhibits you from yet another enjoyable aspect of fitness.
A vocal minority on IST overestimates the amount of muscle you need to look good to normies and I feel that it affects the mentality of the rest of the board even though, as you mentioned, 99% of us just want a nice ottermode body because we KNOW that's enough (more like the ideal body) to impress 90% of people, especially women. Thanks for the effortpost.
Alternating days of 3xfailure hanging leg raises and double dropset cable crunches at the end of each workout
>You will be lifting every 2-4 days
what did he mean by this
You don't get your "goal body" and stop lifting all together
You don't get your goal body going every 2-4 days to begin with.
You don't train every day as a natty as well.
>hasn't posted body
What did he(?) mean by this?
Blessed thread
Thnx
where the frick are your knuckles
How the frick 33 old. Old is like 50+. You're in your prime
Not op
Face>height>frame>>>>
Face-
>get lean, life starts at 12% body fat
>skincare
>healthy diet reduces facial puffiness, drowsy eyes, dry saggy skin, etc
These 3 things can turn a 3 into a 7
Height-
>Better luck next life
Frame-
>Everything OP said
-personality
>don’t be a pussy
That’s literally all that matters personality wise