Okay, I have a lot of work to do, how do I go from the left to the right in this? I am 6'3. I will do whatever it takes.

Okay, I have a lot of work to do, how do I go from the left to the right in this? I am 6'3. I will do whatever it takes.

  1. 2 months ago
    Anonymous

    Lift u fucking gay. Body seems achievable in 2 years natty with good food, big caloric surplus, and a program that prioritizes shoulders

    • 2 months ago
      Anonymous

      This seems good, recommended programs to follow for work out and diet? I want to keep my whole body built, legs and all, that photo just emphasizes what I'm going for.

    • 2 months ago
      Anonymous

      If you have little muscle but you bulk by eating a big caloric surplus + lift heavy weights, you’ll gain muscle mass. I understand that. But if you’re eating surplus do you still retain body fat? Or does the fat you have get burned due to heavy lifting? Or does the fat stay over the muscle you’re developing and doesn’t get burned? I don’t really understand how fat burning works and I’m not sure if you can burn fat while on a bulk diet. Should a person who is skinnyfat just bulk and gain muscle or cut to get rid of their fat AND THEN bulk?

      • 2 months ago
        Anonymous

        Surplus calories don't just disappear into the void. If you still have too many after your muscle-building needs are met for whatever arbitrary timeframe you're looking at, it'll be stored as fat. You don't burn fat on a bulk diet; the point of a bulk diet is to gain mass, or "bulk up." This is useful because you don't know how many calories you need to optimize your muscle growth(and it's not an exact science anyway), so you consume an excessive amount to ensure you're getting good muscle growth. That means you'll build as much muscle as you can and then also some fat. The fat, essentially a by-product of your real goal of building as much muscle as you can, is easy to lose later--when you want to look shredded--by cutting back on calories while maintaining your level of exertion, as your body will prioritize keeping the muscles and burning the fat as fuel. With the fat reduced (not gone, as having some is healthy), you'll be left with muscles and a rough idea of your maintenance level. Accordingly, building muscles almost always comes first, regardless of your body type. There are exceptions, but this is the basic idea.

        • 2 months ago
          Anonymous

          I see, this makes a lot of sense. Thanks for this and the pic too. I’ve got another question though. Wouldn’t it be more efficient to just eat maintenance? My TDEE is roughly 1700 (office job sedentary lifestyle). Lets say my workout burns ~200 cals. Wouldn’t it make more sense to eat 1800 cals and then burn 200 so I’m roughly on the benchline? I get that I wouldn’t be able to eat exactly that but isn’t that better than gorging on food to achieve a surplus and then doing the work later to cut? Or is the later alternative of bulking then cutting more efficient than just eating maintenance? My goal physique is basically the OP.

          Also how do you track progress on a bulk diet? Because you’re building both fat and muscle as you said. Do you track progress through the mirror and looking at a weighing scale or should I not give a shit and just focus on getting higher reps and progressive overload; focusing on getting stronger?

          • 2 months ago
            Anonymous

            Part of it is that it can be hard to get the grams of protein you need while under 2000 calories. It's possible on meme diets like eating exclusively egg whites but you end up deficient in other macros/vitamins which destroys any gains.

            • 2 months ago
              Anonymous

              Yeah actually now that I think about it you’re absolutely right it would be really hard to gain muscle while eating so little. Food is fuel after all and so trying to lift heavy while eating so little would make it harder to lift and harder to gain muscle. Could you give me a rough estimate on how much I would need to eat to “bulk”? As I said I work a desk job but I make up for it by working about an hour and a half every second day (oxoxoo). I’m worried that eating too much would make me fat I guess

              • 2 months ago
                Anonymous

                https://tdeecalculator.net/
                here is the calculation of what you should eat if you want to bulk up, i'd say 2000cal is enough, don't worry about the fat, that's what you will deal with later, now you priority should be building muscle first. Also you should reduce your cardio to minimal while bulking up

              • 2 months ago
                Anonymous

                Yeah I fucked up the calculation on that, the TDEE there is for cutting so your right a 2000 cal diet would be ideal. Admittedly I don’t do any cardio. I just jump rope at the start of every workout to warm up. I don’t have a lot of time in my every day to dedicate to cardio, I’d rather lift weights.

                [...]
                The key part you're not understanding is that you don't know how many calories you're taking in, how many calories you need for optimal muscle growth, and how many calories you're burning. Your TDEE is a ballpark figure, a guess, an estimate to put you in the right neighborhood. It's a baseline amount so you can visualize the concept and begin at a starting point. Then you observe how your body changes over time and make adjustments to get where you want to go, and eventually it'll even out over a long period of time.

                No one can tell you how much you need to eat, because that answer comes from an incomprehensible amount of background factors that are frankly beyond your control. You can get a rough estimate with your sex, height, weight, and "level of activity," (your TDEE) but the answer itself is unique. And not really that helpful, since it's not an exact science. Getting in shape is hard because you need the discipline to apply rigorous methodical testing and adjustment over a long period of time. You can't dumb it down like that you're trying to.

                Likewise, what you're going to look like when you're muscular and low-fat is unique. You probably won't look like the guy in the OP just because of how your proportions and muscle inserts and all this other genetic shit differs from his. That doesn't mean you can't look good. But you're setting yourself up for disappointment if you want a specific person's body.

                As for tracking progress, take CONSISTENT pictures. Same lighting, pose, time of day, hydration distance, angles. Take several. Scale probably isn't useful until you're cutting. Reps can be motivating, but efficient muscles are compact to a large degree, so being stronger doesn't necessarily mean you look better.

                You’re right I guess I’ve got a flawed view of calories. I keep seeing posts and articles talking about specific deficits and whatnot so I guess I got confused. You’re right when you say the TDEE is a ballpark because I almost never feel a difference when I eat less but I do feel a difference when I eat more if that makes sense. Sometimes I flex my bicep to feel it and some days it feels strong and firm and others it feels ‘weaker’. My workout outputs can differ some days even when I try my hardest to push myself.

                I’m really not happy with my body and I think this has helped me realise that I’m approaching fitness the wrong way. I’m unhappy NOW and I want to fix that as soon as possible which is probably while I’m failling. I’ve been exercising consistently since May and say that with utmost sincerity. I’ve been watching what I eat and I guess now I’m noticing that isn’t really helping me. Eating less to lose weight hasn’t worked at all for me and I have months of experience to understand that. I’d rather just get muscle now so I look less shit and then do something about the fat I’m trying to lose now, later. Instead of watching calories and macros I’m actually going to watch the changes exernally on my body. So thanks for this, I’ll do better. I’m really weak now so I’m going to set my goals to just get bigger and stronger without worrying about aesthetics. And the later when I’ve made progress and I can focus on ‘looking nicer’. Thanks a lot for your replies, they’re helping me a lot 🙂

              • 2 months ago
                Anonymous

                Cont, because character limit is low.

                >Eating less to lose weight hasn’t worked at all for me and I have months of experience to understand that.
                Yes and no, but mostly no. Diet will always be the biggest factor for bodily changes. It's not necessarily eating less, but it probably is, simply because of how easy it is to accidentally overeat. This is especially true for processed foods that aren't filling. At some point, you're going to have to eat less to lose weight. It's just that someone on the bulk/cut cycle decides it's OK to gain some weight now to ensure their muscles are growing well, because they're going to drop the fat later. If you're already overweight, you probably have a surprising amount of muscle because of the strain all that weight places on you, and your body has to adapt to that. It's basically like carrying around a weight set on you at all times. Makes for rough recovery, and it's easy to outpace that adaptation, but you get the picture I'm painting. You can (and probably should) still keep lifting, but you probably already have a strength base. It's just waiting to be revealed from under the fat. Stay on target on this long road, and you're gonna look built once that shit starts to melt off.

          • 2 months ago
            Anonymous

            Yeah actually now that I think about it you’re absolutely right it would be really hard to gain muscle while eating so little. Food is fuel after all and so trying to lift heavy while eating so little would make it harder to lift and harder to gain muscle. Could you give me a rough estimate on how much I would need to eat to “bulk”? As I said I work a desk job but I make up for it by working about an hour and a half every second day (oxoxoo). I’m worried that eating too much would make me fat I guess

            The key part you're not understanding is that you don't know how many calories you're taking in, how many calories you need for optimal muscle growth, and how many calories you're burning. Your TDEE is a ballpark figure, a guess, an estimate to put you in the right neighborhood. It's a baseline amount so you can visualize the concept and begin at a starting point. Then you observe how your body changes over time and make adjustments to get where you want to go, and eventually it'll even out over a long period of time.

            No one can tell you how much you need to eat, because that answer comes from an incomprehensible amount of background factors that are frankly beyond your control. You can get a rough estimate with your sex, height, weight, and "level of activity," (your TDEE) but the answer itself is unique. And not really that helpful, since it's not an exact science. Getting in shape is hard because you need the discipline to apply rigorous methodical testing and adjustment over a long period of time. You can't dumb it down like that you're trying to.

            Likewise, what you're going to look like when you're muscular and low-fat is unique. You probably won't look like the guy in the OP just because of how your proportions and muscle inserts and all this other genetic shit differs from his. That doesn't mean you can't look good. But you're setting yourself up for disappointment if you want a specific person's body.

            As for tracking progress, take CONSISTENT pictures. Same lighting, pose, time of day, hydration distance, angles. Take several. Scale probably isn't useful until you're cutting. Reps can be motivating, but efficient muscles are compact to a large degree, so being stronger doesn't necessarily mean you look better.

            • 2 months ago
              Anonymous

              Based Raziel.

            • 2 months ago
              Anonymous

              Thank you for this, is there a way to calculate your TDEE as you are starting and while you're training?

              • 2 months ago
                Anonymous

                You can use a TDEE calc (Google and pick any), but the point I'm making is that it's just a rough figure to get you started. You won't get meaningful numbers anywhere, so you have to strictly monitor and control your own progress.

                Not the guy you're replying to but do you think personal training is worth it? I'm an utter retard when it comes to physical movement and I think I need someone to show me proper form and tell me which exercises to do.

                You tell me. What will it cost you to get a personal trainer? Can you afford to pay that price? What will you gain with a personal trainer? Can you get the same results without? WILL you get the same results without? Do you just need someone to get you started but you're good at keeping established habits rolling? Will you refuse to work out if you don't have someone pushing you to do it? Is paying someone to train you preferable to not training at all? You tell me, anon.

                I would normally say no because they're expensive and I'm self-motivated, but maybe you're rich and prefer having someone to push you.

                Yeah I fucked up the calculation on that, the TDEE there is for cutting so your right a 2000 cal diet would be ideal. Admittedly I don’t do any cardio. I just jump rope at the start of every workout to warm up. I don’t have a lot of time in my every day to dedicate to cardio, I’d rather lift weights.

                [...]
                You’re right I guess I’ve got a flawed view of calories. I keep seeing posts and articles talking about specific deficits and whatnot so I guess I got confused. You’re right when you say the TDEE is a ballpark because I almost never feel a difference when I eat less but I do feel a difference when I eat more if that makes sense. Sometimes I flex my bicep to feel it and some days it feels strong and firm and others it feels ‘weaker’. My workout outputs can differ some days even when I try my hardest to push myself.

                I’m really not happy with my body and I think this has helped me realise that I’m approaching fitness the wrong way. I’m unhappy NOW and I want to fix that as soon as possible which is probably while I’m failling. I’ve been exercising consistently since May and say that with utmost sincerity. I’ve been watching what I eat and I guess now I’m noticing that isn’t really helping me. Eating less to lose weight hasn’t worked at all for me and I have months of experience to understand that. I’d rather just get muscle now so I look less shit and then do something about the fat I’m trying to lose now, later. Instead of watching calories and macros I’m actually going to watch the changes exernally on my body. So thanks for this, I’ll do better. I’m really weak now so I’m going to set my goals to just get bigger and stronger without worrying about aesthetics. And the later when I’ve made progress and I can focus on ‘looking nicer’. Thanks a lot for your replies, they’re helping me a lot 🙂

                You're unhappy with your body now. It would be very convenient if there were some magic bullet to get you where you want to go, and there's no end to the people who will try to sell you that bullet, but it really does come down to good habits over a long period of time. You just need to keep up your discipline and positive outlook. Even if it takes you two years to come into a body you're happy with, think about how worth it having made that investment will be for the following 30, 40, 50 years of your life. Being fit means aging well. My grandma is 80 and was a competitive powerlifter until a few years ago. And she's doing great compared to all the 60-70 year olds who are dying because they can't even pick themselves up from the toilet. That's why I lift. I don't want to be walking around at a snail's pace because I'm in constant pain like a lot of old people are. Figure out why you're doing this and remember it.

                For macros, try to get about the protein and calories you need on a consistent basis, then slowly introduce other changes. Huge changes are destined to fail.

            • 2 months ago
              Anonymous

              Not the guy you're replying to but do you think personal training is worth it? I'm an utter retard when it comes to physical movement and I think I need someone to show me proper form and tell me which exercises to do.

        • 2 months ago
          Anonymous

          the pic is great except for the oils. Should be olive, coconut, and avocado only. Ideally just use butter.

      • 2 months ago
        Anonymous

        Interest for this

      • 2 months ago
        Anonymous

        >eat hard
        >use energy to lift hard and damage muscles
        >eat hard
        >use energy to sleep hard and repair muscles
        >excess energy gets stored as fat
        >wake up and dont eat yet
        >burn fat to get through work
        >repeat from the top

        >

        • 2 months ago
          Anonymous

          I usually just wake up hard

    • 2 months ago
      Anonymous

      It's not achievable in 2 yrs for a 6 3 natty guy. Maybe 5

  2. 2 months ago
    Anonymous

    i didnt even know males could have that kind of breast. lol im fuckin around but fr you already know what to do, you just want us to be like "oooh man youre unsavageable stop lifting" and THAT (not the fact you look like a sentient beanbag) is why you will not make it.

  3. 2 months ago
    Anonymous

    lift and eat for 5 years

  4. 2 months ago
    Anonymous

    train only upper body. there's a limit of how much muscle you can put on your body

    • 2 months ago
      Anonymous

      That's some fine bro science

      • 2 months ago
        Anonymous

        There's actually some truth to this. While you'll never increase the limit of your upper body by neglecting the lower, you will reach it faster because you're allocating all of your recovery time and energy to it.

    • 2 months ago
      Anonymous

      So if I never work upper I get Tom Platz legs?

    • 2 months ago
      Anonymous

      That's bullshit, your body is limited by your genetics, hormone production and your bone size and frame size. You can't neglect another muscle group in order to see more gains in another group, you would eventually hit the limit in size in relation to what your skeleton and tendons can naturally take on.

  5. 2 months ago
    Anonymous

    >I will do whatever it takes.
    Steroids

  6. 2 months ago
    Anonymous

    You have to be 18 to post here

  7. 2 months ago
    Anonymous

    >I will do whatever it takes
    ok workout

    • 2 months ago
      Anonymous

      You mean "work out"

  8. 2 months ago
    Anonymous

    > I will do whatever it takes.

    Follow a good diet and weightlifting program for 2-3 years. Don’t expect quick results. Consistency is key.

  9. 2 months ago
    Anonymous

    250mg test e 600mg tren e per week. Mk677 for appetite and ++gh release.
    Yw six months from now.

    • 2 months ago
      Anonymous

      OP did say whatever it takes. Can confirm, don't waste your time, just hop on the FraudCycle and rocket down to Gainesville.

  10. 2 months ago
    Anonymous

    SS + GOMAF

  11. 2 months ago
    Anonymous

    not OP, but some people say 2 years, others 5.
    What happens if you stop training as hard after that? Don't you need to maintain for a while so the body gets used to it?

    Imagine training for 2 years and losing it all because you stopped training for 1 month. Imagine having to work out super hard for the rest of your life to die like a bitch anyway. game is rigged.

    • 2 months ago
      Anonymous

      How long it takes to "make it" depends on your starting condition, your goal, and how well your training goes. The last part, in particular, can be pretty complex because it involves a lot of different factors. Does your body respond well to the type of training you're doing? Are you eating right? Getting enough sleep? Keeping stress low? Are you working at the right intensity? How often and how badly did you lapse? Were you regularly training the whole time, or was it just during when the weather was good? Etc.

      Your body builds muscle because it thinks it needs it to keep up your lifestyle. If that lifestyle changes (you stop training as hard), you will regress somewhat, but it won't destroy your gains unless you get on some serious drugs (or off, in the case of steroids) or abandon training altogether for many years. You won't lose two years of progress if you stop training for a month. As well, you'll spring back much easier if you already have a history. What took you many months before will come back in weeks, for example.

      Stop acting so demotivational. Those excuses make you sound like a bitch.

  12. 2 months ago
    Anonymous

    >whatever it takes
    Better get on gear. Right is pinning, 100%. Cue the retards saying hard work genetics blah blah blah but not a single one of them will post their physique to show how easy it is.

    • 2 months ago
      Anonymous

      gear kills your body
      i'd rather look like shit but not die in a sauna at 25

      • 2 months ago
        Anonymous

        Well good for you. If you’re op that’s fine but at the end of the day you will never go from left to right. Right is very borderline doable by someone with great genetics but anyone who looks like left does not have great genetics. It’s literally pin or zero percent chance

    • 2 months ago
      Anonymous

      It's not achievable in 2 yrs for a 6 3 natty guy. Maybe 5

      When I said "whatever it takes", I did not mean doing steroids. There is no timeline, but I will work my ass off in an attempt to get to that photo. I am just looking for guidance to get started, I am not going to let myself fail.

      • 2 months ago
        Anonymous

        Well good for you. If you’re op that’s fine but at the end of the day you will never go from left to right. Right is very borderline doable by someone with great genetics but anyone who looks like left does not have great genetics. It’s literally pin or zero percent chance

        Did you not read this? You need great genetics and a good base. Otherwise it’s literally never going to happen. Guy on the right is on steroids, he just has that look that people in the know can recognize. Someone with a subpar base and genetics cannot get there. You have to roid or choose a lower target

  13. 2 months ago
    Anonymous

    Run 3x times a week and lift 3x times a week and start eating healthy n-word

  14. 2 months ago
    Anonymous

    I believe a corollary to 'listening to your body' is working with your body. Don't become a gymcel, don't develop body dysmorphia, don't worship an insecure moron who died from cardiac arrest in his early thirties.

    All the confidence gains happen regardless, exercise will make you a more confident person, but focusing on a body that is nearly impossible for most of us to attain will not help with confidence.

  15. 2 months ago
    Anonymous

    Its crazy that left is what I would look like if i never lifted. Fuck that shit man

    • 2 months ago
      Anonymous

      Haha this is good inspiration. Let's see a before and after

  16. 2 months ago
    Anonymous

    by training for 5-10 years

  17. 2 months ago
    Anonymous

    >I will do whatever it takes
    4 scoops GODDAMNIT

  18. 2 months ago
    Anonymous

    Bulid strength and technique base with SS for a few months then do some kind of split
    Dont skip sleep, eat at surplus to grow, deficit to decrease size.
    YOU DO NOT WANT TO EAT AT A DEFICIT WHEN STARTING OUT!
    I made the mistake, took me a year of stagnating numbers to realize(was in high school), then in uni started to chug oats, big bowls of ground beef and rice/vegies and made more progress in 6 moths than I had made in 2 years prior to fixing my diet. I never bulked, just ate enough to get stronger and grow

  19. 2 months ago
    Anonymous

    You cant.
    How many men look like right?
    And Tall lol.
    Why is fitness still so bluepilled?most people have shit bodies even with training

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