how to fix this?
should core be priority now
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how to fix this? should core be priority now
how to fix this?
should core be priority now
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idk
nice gyno chud
looks like poor chest insertions and lighting to me
You're just weak, keep following a program and you'll get better eventually
Get better at taking pictures.
what now
you barely look like you started lifting so 1yr is about right
Lift for 4 more years then see
why do i look much better months ago
i took them
sincerely, gains goblins
lift more, you lack muscle everywhere, they'll grow and look nicer once you get bigger and stronger
MOGGED
is this satire
Got me
probably. What makes it funny is that we can't tell if he is a turboautist or if he is memeing (normal autism)
Incline dumbbell bench, your lower chest looks way bigger than your upper
Core is weak but so is everything else, just lift weights. Prioritizing core is dumb when every other part is equally underdeveloped.
but but but i have been lifting for over a year and my lifts on strength level is intermediate
lifts have been going up although very slowly
also i’ve been stuck at around the same weight
You look a bit better from this angle
sorry, just keep going OP. It sounds like a diet problem since your stuck at a certain weight.
what’s a good tdee calculator also what bodyfat am i at
The best way to measure tdee is actually just watching the scale until you can use your diet to make the numbers on it change there's no real one size fits all equation for tdee. They can be a good starting point though but I don't use one. As far as bf% your core is weak enough that it's hard to tell. I'd maintain and try to get stronger I probably wouldn't take a hard cut if I was in your shoes.
i’ve cut so many times and i’ve just been running in circles i think
if i bulk now should i just roughly eat at a surplus of 250kcal?
desperately trying to escape my current state
idk what i’m doing wrong
i’m 70 kg for reference
lifts are something along the lines of
OHP 45kg 3x5
Lat raises 12.5kg 3x12
Bench Press 70kg 3x8
Db Curl 15kg 3x10
bw+7.5kg pull-ups 6,6,6,4
Skullcrusher 32.5kg 3x8
Hanging leg raises 3x10
Seated cable row 59kg 3x8
fix your ohp fool
>OHP 45kg 3x5
Im about your size and I do 105 lbs @ 4x8
what’s ur height
how did you get there
5'11", 165 lbs
Also in the grand scheme of things 1 year isn't too long year 2-3 is gonna be a whole new you if you keep it up.
mirin traps & chest, work on back and delts
Came in to say this. Shoulders look weak. Wider shoulders will help your waist look smaller. Rip some snatch grip high pulls. Those will get you where you want to be.
been spamming lat raises, but my ohp sucks and is stuck. is that probably why my delts are awful?
bump
spam pullups so that your waist isn't wider than your shoulders
by spam how many reps and sets are we talking
3x15
lift
you need stop working out your traps, it makes you look like a framelet, not asthetic at all. U looke 5x better without ur traps, look at pic related
the thing is i don’t even work traps
refer to this
bump how to avoid growing traps
your traps are likely stealing work from your chest, back and shoulders exercises because they're too tight, stretch them daily along with your neck
how to avoid using traps
looks shit
you might be accidentally hitting your traps doing your lateral raises. Its a common thing that ppl start using their traps when they get tired doing them.
You need to do another core exercise, do kneeling cable crunches. Hit abbs 2x a week, avoid oblique training. You also need to focus heavily on upper back and shoulder to widen your frame. My suggestions would be to add some kind of barbell row and to keep training your ohp hard. You shoulder will be forced to grow if you get really strongs at ohp
why avoid oblique?
Touch grass you fricking moron lmao
Explain
Cut
Listen to me.
Your hip width to shoulder width ratio isn't great. What you need to do is hit shoulders, lats, and pecs. I see almost zero development in your lats. That's a huge opportunity for improvement. Getting strong lats will put muscle between your arm and your torso, naturally making your clavicles straighter, and making your shoulders look wider. Your shoulders also require a lot of work, they're not round at all. Finally, if you work shoulders and lats, they'll make your pecs look small by comparison, so you need to work pecs simultaneously.
Then, when the size is there, do core work to bring it all together.
seconded
God their advice, if you don’t listen you’re prolly gay. Be one of the ones that listen
wdym anon?
>Your shoulders also require a lot of work, they're not round at all.
Don't listen to these jokers. Bowling ball delts are the #1 sign someone is roiding, and they look fricking stupid. No use having delts that big in real life, there's no functional movement that uses them that much.
Built for BBC
Bro, go easier on the traps.
And do more side delt isolation.
And yes, core.
Deadlift will fill out your torso