Wanna know what every other side chick tells me after a couple fucks? "You are the most muscular man I have ever dated." That's a verbatim quote from a fit 27-year-old the other week who works out regularly. And guys, I'm not big. 5'11" and low 160s. BF 11-12%. A newbie could reach my muscle mass in one year. I'm more into cardio, but do supplementary lifting to maintain my moderately lean, modestly muscular frame.
Here's the thing: girls have low standards today because men are shit today. Yes, women have this entitled attitude bullshit going on, but that's 99% toward blue pill cucks, which is their new normal. Stand out by not being a scrawny stick or a fluffy fatty—again, attainable through just a few short months of proper dieting and lifting—and suddenly you're this rare gem. That entitlement bullshit shatters the second she enters your frame, because she isn't used to being in someone else's frame, and it turns her the fuck on even though she can't quite understand why.
Walk into a club or bar or even down the street in a slim, dark polo or tee with defined muscles and girls will be looking you up and down all night, I guarantee it (unless your face is a deal breaker. Sorry, fam). She likes what she sees, and she's gonna wanna see the rest. It gives you a passive confidence and it boosts her first-glance attraction, which combined make the initial approach significantly easier and the escalation of sexual tension more effective—and with higher success rates to boot.
Best of all, it's fucking simple: Lots of protein. Minimize liquid and processed carbs. Lift 3-6 days per week if bulking (and 200-300 caloric surplus) or 2-4 days lifting with cardio every other day if cutting (and a 300-500 caloric deficit). Cop a program or workout ideas from YouTube. You don't need to be in the gym for more than an hour if you don't want to, just give it 100% while you're there. Once it becomes ingrained as a habit, the effort and time required actually feels extremely minimal. It does not negatively interfere with anything. Just start, and then be consistent.
The rewards are astronomical and reach far beyond fucking women. It will help your career, your daily happiness, etc. The ROI is always, always worth it. You can't lose. So why even hesitate?
Best of luck, gents.
Just want to clarify for newbies reading this, OP (probably) does not mean limit water. Water is good. Muscles are partly composed of water.
thanks for this—to clarify i meant to imply "limit liquid carbs" (soda, fake juice, etc.). please drink at least 2 litres of water daily, ideally 3+ if training/sweating hard that day.
Normal juice is just as bad as fake juice, with the exception of the calories are less empty...
Juice is really bad. It only consists of fructose that directly goes into your system, no digestion needed. The acid in the juice also damages your teeth. Juice is as bad as cola.
Whole fruits are ok, since the fibers slow down the sugar digestion considerably.
If you drink something sugary at the end of your workout, that sugar will be pumped straight into the muscle to replenish glycogen levels and will make your muscles fuller. I drink one of those mondo drinks, slam it on my last set. High glycemic carbs will spike your blood sugar almost immediately and in turn insulin, which will shuttle those carbs into your muscles at a time when the receptor protein that takes in glucose on the surface of the muscle cell is expressed in the highest quantities. Drink your protein right after this for similar reasons. Some body builders will literally inject insulin made for people with diabetes straight into their muscle bellies after a workout so their muscles literally suck all the sugar out of their blood stream. It gives the muscles a visibly fuller effect. Works on me because i lift alot and am skinny as fuck to begin with so i notice the changes vs not doing that.
Muscle protein synthesis lasts roughly 48hrs but for the purpose of restoring glycogen try to get food within the hour
Eating after a workout makes a tiny difference if at all (daily intake being equal). Slamming a drink and protein literally after your last set probably does nothing
I'm not doing that crazy shit, but I like to also have some very simple carbs post workout and it works great for me just off of feeling alone. Normally if I have something fibrous or fatty I don't feel too hot and I feel sloppy since I'm already tired and a lot of my energy is going to digestion on top of that.
I've been eating a big ass bowl of salted white rice (normally I go for brown) PWO along with a protein shake and some fruits and veggies. Simple and effective.
How much sense does the 'post-workout window' really make for protein shakes? That protein still needs to go through your gut, and even whey gets metabolized at 5-7g/hour max.
If you're just starting out you're just seeing newbie gains. I doubt it really has to do with slamming sugar after a workout. There are not really any shortcuts (save juicing) to lifting results.
Wow I had always wondered that since fruits contain fructose, would they reduce testosterone too? I've lost count of how many times I've looked for studies about this, but there seems to be none.
Roger that though, I'm never gonna take fruit juice from now on.
Being fat reduces testosterone (or rather increases estrogen), but eating fruit doesn't affect your hormone balance (fat does). Bananas and apples make a good and convenient afternoon snack when you're builking up.
Keep fruit juice a rare treat and you're fine. Banning something never does anything good. Moderation is the key. That one cheat meal per week is good for your soul.
I think Blackberries and Goji berries increase testosterone through high content of boron. Fruits have their place as a pre workout snack for high intensity exercise
Juice isn't ideal but it's definitely not as harmful as a coke or pepsi.
It really is man. Same story, a shit ton of sugar hitting your system all at once without any fiber to slow it down or anything. Consider also that most "fruit juices" you buy in stores are not even full fruit juice.
I think fruit juice is a silly concept, it's a lot better to just blend the god damned thing and drink it like a juice, but get the full benefit of the fruit depending on what it is. Consider also that a lot of nutrients are contained in the skins of many fruits.
Another thing about that too is that most fruit juices have a serving size of 8oz's or less, in terms of drinking pleasure that's just a few swigs. So in reality people are drinking more servings than they realize.
What if you want to be at a surplus? Wouldn't this be an easy way to get your calories up?
On top of that, bad dental health puts you at increased risk of heart issues down the road.
yes because of chopped fruits.... omg
The sugar in fruit juice is going to fuck up your teeth before the acid takes effect.
Is sugarcane juice unhealthy too? Because we don't really eat the whole of it anyway. I drink a glass or two of fresh sugarcane juice everyday to fight the heat :p
If for example you want to taste an orange, eat a whole orange rather than a glass of juice. You get a moderate amount of unprocessed juice, plus fiber which is good for you.
I really enjoy clementines, really simple to peel and eat.
It's funny how people think about oranges for vitamin C, when you can get your necessary vitamin c from many vegetables. Just goes to show you how marketing impacts perceptions.
Every person who is trying to lose weight and dumps a whole glass of OJ inside them thinking its healthy, makes me cry a little inside. Also is a little funny :)
Aaaah ok! I was beginning to worry about your intestinal health
Trick to all that shit for me when I needed to lose weight was using MyFitnessPal to count everything, kept me honest about my real calorie intake.
2 liters? Nah dude it's 1 gallon for people thatactually lift. Do you even lift?
You should put this in an edit on the post
Yea definitely this, your muscles need water to properly recover
and the more protein shake you drink, the more water you need to break that stuff down
most people are mildly dehydrated all the time, sometimes your body will even get confused and give you the signal for hunger because you are thirsty
So keep chugging that water
Yes. He meant carbs from liquids.
Easy hack for a lot of newbes... Switch soda for water. Easy to do and good results.
Truth. You don't need to be a jacked roid monkey to get attention. Just fit. I'm 6 foot ish and slightly over 160. An objectively skinny guy. But I was 150ish a year or two ago.
The difference 10 pounds of muscle makes is astronomical. I'm not buff. I look good with a shirt off at the pool, but people don't see me and think "there goes a big strong man". But it is very evident from my body that I work out and am in good shape.
Just going from scrawny to lean and fit gets you 5 times the attention.
Going down to 12% body fat is enough nowadays to be considered fit.
Ripped the general public standards
I'm chilling at around 15% bodyfat. I'm considering cutting in the next few weeks. No idea if I should just continue the bulk and lose the fat.
To add to this, don't be afraid of bulking up a little. Being lean (which I'd consider sub 11-12% body fat) sure makes a difference when the shirt is off, but if you're natty and low body fat you'll just look like any normal dude in a shirt. (Exception: you've trained for a long time and are getting near lean muscle natty limit and are at low body fat).
Point is, worry more about building muscle and looking buff than on getting lean if you want people to mire you with clothes on. It's alright being 15-16% body fat if you got muscle to balance it out.
Yeah, I've always thought of it this way: you either look good naked and meh in clothes, or good in clothes and meh naked.
Unless you're mid bulk in which case you look meh in both cases and feel like shit because you can't see your abs and you're fluffy all over.
I honestly don't know how fat people live with themselves.
Pick any 2
Just depends. You can absolutely be lean and look muscular in clothes, maybe that's not how you see it though. Let's be real though, many people in the lifting world have terrible body dysmorphia issues. They're never big enough, the standards always slide up.
The reality is that most girls on average would rather have a lean and muscular guy--something like a swimmer's body or a gymnast. Sure preferences vary, but you don't need to be HYOOGE. Most guys get too caught up in the lifting game, they then forget that they're now shooting to impress other men instead of women.
This really is where genetics come in. Some people are limb dominant, some torso dominant etc, varying muscle "insertions". For example unless I wear a shirt with the sleeves a bit higher up, it doesn't even look like I lift because my bicep insertions are quite high up so I have a good peak but not much fullness in the arms. I'm also torso dominant and have a more ectomorph shape in terms of joint size. I'm a skinny dude.
Couple that with the fact that most people--quite frankly, don't fucking know anything. When people see if you lift they look at your arms, but the bicep is a negligible muscle group in terms of lifting power.
If you want to look like you lift in clothes, the muscles I personally believe help contour you right are delts, traps and chest. Ironically, having a big back can do wonders for you, but most people want to train mirror muscles.
Great comment, you bring up important points about how individual factors affect appearance.
To add to your last paragraph, thickening your neck by working it out will definitely also make a difference in how you're perceived (Athlean-X has a great video on it). I'll also add that you should be doing more pulling movements than pushing movements as it will force your shoulders back and give you better posture.
I appreciate that link. Coincidentally, I suspect that I have a weak neck and I was wondering the best way to go about strengthening it since my neck seems to always be so damn tight after I bench.
Your neck is tight after bench because your thoratic spine suffers from all that sitting and hovering over phones and computers.
Look up some mobility work for thoratic spine.
To strenghten your neck: big 3 lifts with emphasis on deadlift, traps work (shrugs and high pulls)
You can do wrestling/gymnast/figther neck strenght routines, but i dont recommend them until you have mobility issues figured out and are pretty strong already. At best you will just accerbate it now.
So to sum it up, start bulking in the fall so you have mass during the winter, and start cutting during the spring, so you're lean during the summer.
Last summer I was about your size. 6 feet tall, weighed about 155 but my BF % was low and I had good muscular definition.
Everyone would always give me shit about how skinny I was(generally directed at me from those with dad bods or beer bellys or outright plain fat asses) then they would see me with my shirt off and the skinny insults would come to an end.
Better to be thought of as skinny with clothes on and look defined without a shirt than to be thought of as muscular with clothes on and a fat ass without.
I still get the "skinny" insults these days as I moved to a new state and started a new job. I've been bulking and am around 170 now and yet the "you are skinny" jabs flow like wine from the skinny fats and obese fats in my office.
Ideally look muscular with and without clothes
That's true, but everyone is forced to make a compromise on the spectrum. I personally place slightly more emphasis on looking muscular in clothes. (Still have a 4 pack)
I also prefer looking that way, but I cannot confirm nor deny that it is the "better" method. 5'8" 208lbs 20% bodyfat currently. But it works for me.
What the hell is this 'spectrum?'
It is not that hard to look muscular with and without a shirt. Maybe one year of solid lifting. Why are you compromising your potential just because of your little fucking hamster?
Meh not at all. I look very muscular and people comment on it but at 6'5" it took ~ 5 years of lifting before it really kicked in.
okay so I'm actually on the other side, where people look at me and say "damn that's a big motherfucker" with my clothes on, but girls have told me later without clothes that "your chest and shoulders and arms are great, but not your abs." Working out a lot still needs to be supplemented with being within a certain BF% I definitely need to drop from like 190 where I am now closer to 160 or 170 I guess.
Same, I look jacked in a tight v neck but my abs aren't really there when I take it off. I'm 6'2 200 at like 17-18% bf
if you're 6ft tall and not at least 180 you're skinny as fuck. You sound like a herb.
I'd rather be 6 feet tall and where I am at right now in terms of leanness than be 6 feet tall and 180 pounds full of skinny fat faggotry.
You remind me of the people I work with who have massive beer bellies who think they are not fat and call me skinny.
Why not do a lean bulk of like 250 calories per day. That way you gain mostly muscle
the goal is to be 230 lb of muscle and fat, then cut to 180 lb of lean
To expand, you can't do this type of thinking for girls (their perception of 'strength' is never consistent).
Guys get caught up in what other (visually conceived) fit guys think. Look healthy, prove you are stronger than her in some fun way and you will be in her thoughts.
Be healthy. Whole bunch of people at six feet and 150 pounds. I don't get it. I'd feel like a cancer patient at that week. Almost every woman I have bed with in bed like to be dominated hard. Love being picked up and fucked against the wall or man handled all over the bed. Can't do that if you can't squat or bench at least a plate.
only good advice in this thread
I see how that came out. I didn't mean "look" as in fool her. I mean look that way because you are.
6', 150lbs right now, bu 10.3% BF so that my abs are firm under the fingers of any girl who touches them and all girl who were attracted to me loved it, because every other guy they liked (more the intellectual type) had a flabby beer belly. It's just slightly above average and certainly not my main attractive traits, but that plus has them head over heals when they discover it.
It's only the begining.
It's like you only saw a girl during winter in her large clothes and coat to finally discover she's slim and has firm ass under it.
I cut down to 150 as well at 6ft. Looked great, but felt like shit. No libido, low energy etc
Yeah...it's all about fat distribution. In terms of leanness many people will look straight at the gut, but some people don't predominantly store fat there, they store in their arms, legs etc. If you store mostly in the chest and gut then you're sort of fucked for having a six pack. Sure, you can get one, but you'll have to be leaner than most.
I'm working my way up actually, but I'm not bulking and want to avoid building adipose tissue, so it's slow.
Yep, big threshold is not being skinny and having visible muscle.
Is it not also truth that women say whatever they believe will boost your ego? Isnt there the real possibility that they are just trying to flatter him for their gain?
Can you post a picture of what this physique looks like? Doesn't have to be you just a similar one.
I'm 41 years old and got divorced about a year ago. I decided I wanted to start seeing women and I needed a confidence boost so I started lifting. I have lifted before on and off throughout my life so I wasn't starting from scratch, but I was pretty out of shape and overweight.
In 6 months of lifting, I changed my body. I started dating women in their late 20s and their reaction to my physique was immediate and dramatic. They always got big eyes and wanted to talk about how fit I was. The gratification was amazing and totally worth the effort. Don't ever let anyone tell you that girls are not attracted to muscles, they most certainly are.
I'm 6'4" and here is a pic of me at about 230. http://imgur.com/yUWikdD
Nice job !! my friend's dad is going through a divorce right and he stays happy by lifting with guys half his age.
We are pretty similar however you are a bit more muscular, 6'4" about 210 atm, what would you say your body fat percentage is? I still cant see my abs so am considering cutting down to 185 or so.
OP is probably referring to your classical 'ottermode' look.
He looks like Brad Pitt in Fight Club.
I'm those stats, see recent posts for pics
you slaved it for 3 years for those stats though.
Tbh that looks like a year's worth of progress. He gained 30 lbs of muscle in 3 years... That's not a lot. You could do that in 6 months comfortably. You would only need to eat a daily caloric surplus of ~600 calories while lifting 1-2 hours, 2-3x a week. If I had to guess, his lifts would be ~205 bench, 275 squat, 295 deadlift.
You can't gain 30 pounds of muscle in 6 months
Most agree that the standard annual muscle gain is 10 pounds a year... a bit more for novices, a bit less for experienced lifters
Exactly. I think people in this thread are confusing weight gain with muscle gain. You can easily gain 30lbs of weight in 6 months, but a large part of that weight is going to be fat. That's why people cycle bulking/cutting, because you bulk but much of that bulk is fat, then you cut off the fat, and continue cycling to build lean muscle over time.
If you weighed 150lbs and wanted 30lbs of pure/lean muscle, you couldn't just workout and eat a surplus and when you hit 180lbs consider that to be "30 lbs of lean muscle" because as soon as you hit that 180lbs your bodyfat would have gone up proportionately. You'd need to cut, then bulk, cut, then bulk.
It's a process that can take years if you're naturally trying to build lean muscle.
Of course you can use steroids and cut years off the progress cycle.
Yeahh I'll chalk that comment up to not having slept in nearly 48 hours.
his body wasn't fully grown yet when he started, so most of the weight he gained probably isn't even muscle.
Which would be even less impressive. Again, he could've achieved that in less than a year, easily.
Nobody on the planet besides Kevin Levrone can put 30lb of muscle on in 6 months.
Clearly have never lifted seriously? 6months, whats your source? Youtube?
https://www.google.com/search?q=bradley+cooper+beach&rlz=1CDGOYI_enUS637US637&oq=bradley&aqs=chrome.0.69i59j69i57j0j69i60j0j69i60.6347j0j8&hl=en-US&sourceid=chrome-mobile&ie=UTF-8#imgrc=w4au_RNtZAgbHM:
Classic dad bod
This is all you need
I have to plug Athlean X on youtube; there is a workout plan to pay for on their website but the free youtube videos have such good and relevant advice to power through common problems and how to maximise your workout. Especially good for so-called 'hardgainers'. Also decent diet advice.
I'll second this. The guy is a physical therapist, and he understands body mechanics. Also, each video has a transcript, so referring back to what he said or just reading it, is easy. I fixed how I was hurting my back with squats and stopped making it worse.
His video on how not to do shoulder exercises is something everyone needs to see. Doing OHP with your elbows to your side? Thats a ticket to snap city. I should know.
Same with his videos on how not to do lateral raises and not to do upright rows. Wish I had watched those two years ago.
Yeah I can't do raises at all anymore, instant pain.
I'll tell you the same thing I told someone else a few weeks ago. It sounds like you are impinged. Get PT to be sure. You will need rest for the tendonitis to heal. You probably also have muscular imbalances and posture issues that can be addressed with deep muscle massage and specific isolation exercises. It has worked wonders for me and now I am easing back into press and raise exercises.
Legit can't do shoulders without at some point my right shoulder just gives out. Doesn't pop out but I feel slight pain and discipline modern and then my arm just doesn't lift any weight what could it be?
Thirded. Best lifting advice on youtube!
Fourthed. Used his program. Didn't gain as much strength as I wanted but got into the best shape of my life (Minus legs. Program is very inattentive to legs)
Just looking at all his videos there aren't very many on legs. He's mentioned he has bad knees so he probably avoids it a bit.
which program did you do ? ax-1 or ax-2 ?
What was wrong with your squat?
I was shifting my weight onto my stronger right leg without realizing it, and that's bad for the spine, your discs should be loaded evenly. The video said to try clenching your glutes before starting the squat to ensure that the weight was evenly distributed between left and right leg. It's hard to favor a leg when you're clenching up at the top of the lift, and it ensured that I began and carried through my squat evenly balanced. Saved me tweaking my back again and let me load up the bar more once I made my left leg catch up and do half the work.
I think I might have this problem. When I start to hit those last sets and things get tough, I noticed a pain in what seems to be my sartorius muscle in the right thigh. Equally I've had issues in the past with my right side low back, I thought it was SI but maybe not. Reading your post it's probably just poor loading.
Funny thing about lifting and imbalances is that you have to dial it back. Even if you can lift a certain amount of weight, you have to understand that weight was only accomplished using bad form. Using less weight can allow your lesser points to catch up.
I'm somewhat having this problem on the bench where I can press more weight but my back needs more attention because my scapular retraction is not strong enough to create a stable base to push from.
Can also vouch for this. A lot of these mechanics are taught in kinesiology majors at the undergraduate level. It is accurate
Great post, something akin to this goes through my head every day. I'm just sitting in the train station on my way home and I'm rating the Woman as they walk by, watching their attitute, body language, and general physicque. 3,4,4,3,5,6 ect...
Then I'm looking at the guys, and I'm thinking; "what are you bringing to the table" hunched back and shoulders, head in their phones, no leadership, no conviction, and of course no suggestion of a strong body.
I think of Greek statues celebrating the heroic nature of man, that a body carved into a manner suggesting each step this man takes roots him firmly onto the ground, that every movement he takes is not an appeal but a command that the world will bend to his will.
Beautiful and homoerotic, just like every time i lift
This is something to keep note of when you're walking out and about wherever you go. Moving like you "got this" and that people should respect you WILL make them act that way. Assume a positive behaviour/reaction from them, and they'll most likely exhibit that positive behaviour/reaction because of your confidence in yourself and the situation. People like confident people, duh, says a lot about the person in tribalistic terms if you will.
Anyway, I created a list of things to DO and NOT to do in order to just be more confident and feel good in yourself when it comes to these situations:
Let the eyes meet and make it known that you own yourself and the space around you.
You choose a book for reading
gotta stop uploading to confuse the fan base, right babe?
Sick man last part gave me shivers
Absolutely.
Additionally: if you're overweight: drop your BF to about 12% FIRST. Lift all you can, but eat less (500 cal deficit, endless resources about this online) and do 20-30 mins cardio 5-6 times per week.
Losing the BF is more important than gaining muscle (I didn't say don't lift!) if you want chicks. They like a slim face and a slim body. If your upper abs aren't clearly defined you need to lose fat first. Eat protein and lift and you won't lose muscle (won't gain much either, but that's ok for now).
The guys most attractive to women I've known have all been slim to skinny. Sometimes VERY skinny. Girls don't find fat and muscular attractive. They like slim or slim and muscular. Guys might be impressed with your size and strength, girls are not. Guys hate being skinny, but with women it's better than being fat.
Most guys have fat and a gut. Much more than you realise. It's only when you slim down yourself and see the difference that you realise how many guys are carrying 20 extra lbs. Mostly in front of them. Wobbly flabby blancmange flopping about in front of them. And I used to have it too, and I'm disgusted to realise it.
You're not attuned to it at first because you don't go through the experience of meeting a guy clothed and then seeing him naked. If you went through this a few times you'd get real sharp real quickly at detecting that beer belly that guys are trying to cover up. Girls can spot the difference a mile off.
"Losing the BF is more important than gaining muscle ..."
This often overlooked. You will be stronger and feel better if your body fat is under control. Excess bodyfat is harmful to the body. Everything from recovery ability to problem solving is improved once you remove excess bodyfat.
This isn't as easy as it sounds though. When you're eating at a 500 cal deficit you're not going to be gaining muscle unless you're an absolute newbie. So getting down to 12% BF is a constant cycle of losing weight, losing muscle, and repeating that cycle. If you don't stick to a clean diet, lift like hell and pound protein you're going to end up skinny fat even if you run a 5k every day.
I agree with your approach, but imo you should reduce that cardio to 2 sessions a week, use that extra time to lift and focus on your diet like a madman. Maybe even reduce your deficit to 300 cal and do a clean cut. It's easy to lose 20 pounds. But losing 20 pounds of fat is completely different than losing 20 pounds of fat and muscle.
No it's not. As I said - you lift and cardio and diet. You won't lose muscle. Won't gain much, but won't lose any. Not with such a small deficit.
Your body will lose the fat first on a modest deficit.
You're right. My point was that you need a decent amount of muscle to look good at 12% body fat. If you're starting out untrained and cut with a 500 cal deficit you might have abs at 12% but you're going to be skinny as hell. On the other hand, if you bulk up a little first you could have visible abs at a higher BF% and look good. The truth is most guys don't have the discipline to consume 140-180g of protein every single day while lifting 3-5 times a week and stick to a 500 cal deficit. If you skip out on the protein and the lifting while committing to that much cardio you're going to end up looking worse than if you stuck to maintenance and continued lifting and hitting your macros.
I'm not saying either of those methods are better than the other. Just that you need to be careful mixing that much cardio in because you can very easily end up at a 700-1000 cal deficit and lose more muscle than you would have if you'd just stuck to lifting.
I think so too.... but I've known plenty of really skinny guys with fuck all muscle and no game who did well with girls.
Can't see how. The calorie deficit includes the cardio. I burn 400-450 cals in half an hour. No way I'm going to accidentally burn an extra 500.
If they did well with girls as skinnt fucks whats the point of lifting?
A moment if you will. This way of thinking is only useful in the US where obesity is common.
I do not find this to be true here in Italy or in any of the other countries I have lived.
Skinny here is normal, and with the decline of the economy more and more young men do manual labor daily. This means a plethora of young trim men with fashion sense and a "Joie de vivre". Then again it's very possible to get a very attractive girl being fat here. My point is thus, whatever your skin wrapping, here, the clothes make the man, lift by all means, but don't expect any special treatment.
I'm a Italian teen and i have to say that what OP wrote is 100% corret. It's true that here obesity is not so common, but very few people are properly fit.
Grazie mille. Thank you for input. As a long time visitor and non native it's hard to know if you understand the culture correctly.
The OP is not talking about being skinny, though. He's talking about being muscular. I used to be skinny. Not a single girl told me "oh wow, you're so skinny". But plenty of girls have commented on my muscles now that I lift.
I'll just chime in and say that 80% of results come from diet. I followed the keto diet while doing a full body workout maybe once a week and did some occasional light cardio, mostly walking. I'm now at 180 at 6'1" and have a V taper that the last girl I was with appreciated. She was a sexy puerto rican/dominican girl, 10 years my junior, and the term she used was "sexy" the first time I took my shirt off and referred to me a "perfect" later on. Point is, don't eat shit food, there's a lot of tasty food you can make and buy that will help you look good. After a certain point it's not about will power, just effort. I spend 20 minutes a night making some good healthy food and I'm more than content not eating a bowl of ice cream like I used to.
As a side, all I did for lifting was a vertical push/pull (pull ups, dumbbell press) & horizontal push/pull (push ups, dumbbell rows, face pulls <-- do face pulls to maintain good shoulder health). I recently bought a hex bar for legs, because last time I wore shorts I realized how bad my chicken legs had gotten.
How are you measuring your ketones?
Never bothered measuring them tbh
Never heard of someone making decent gainz lifting 1-2x a week. Awesome work.
I followed a guide like this a few months ago, gained a good amount of muscle, got overconfident, and went up to 225lbs for squatting when I should've stuck with around 200 lbs as I had taken a week off.
End result: L5 S1 disc herniation/extrusion. This was back in October. Today I still have sciatica running down my right leg all the way to my calf. So don't be a fucking moron about it, guys, and pay way more attention to form than I did. Now I have to work myself back up out of a pit of despair. Still lifting, since it's one of the few things that helps me, but seriously, don't fuck things up like this. These bits of advice are all fine and well, and lifting is awesome, but if you just got done with a breakup, don't be overzealous about it like I was or you will suffer the consequences, possibly for the rest of your life.
The harder you lift, the smarter you must lift.
Lifting with your ego will always get you into trouble. That being said, it is a very easy thing to do
The iron will teach you a lesson you won't forget
I was in the same situation, stopped going to the gym because of sciatica pain, started doing bodyweight exercises (i was afraid of losing my gains), then someone told me yoga would help.
It's been two months now that i do this everyday and the pain is nearly gone.
that's the only one you do?
Any 5'7 lifters here?
What's a good weight for my height? Am currently 165lbs, 18%BF.
Check out this calculator to find out your maximum drug free potential body weight. I am also 5'7" and 183lbs at ~15% body fat according to the Navy body fat calculator.
Honestly, and thanks for replying, Casey Butt's model seems a bit too optimistic in terms of showing highest weight possible at a specific body fat percentage and height.
I wanted to be 14% and it gave me a weight of 192lbs lol.
It is supposed to be a maximum limit. Suppose if set aside 5-7 years to dedicate to weight training, nutrition, and had everything dialed in perfectly, you could hit 192. It's just that no one is gonna do that unless they were a professional.
Wow that calculator estimates that I can get way bigger than I am now. I find it hard to believe, though. It says I can get a 17" bicep which is massive.
It depends somewhat on your genetics and frame size. It also depends on how big you want to be and whether your priority is size or being ripped.
There's a guy at my gym who's 5'8" (at most) and he's 185 pounds. He still has well defined abs. He's about as muscular as I think you can get natty at this height without being fanatical about training and diet.
On the other end of the scale, Bruce Lee was about as ripped as you can get natty and he was also 5'8". His weight was at around 140 pounds in his movies.
At 5'7", if you want to be muscular but ripped, your goal weight will be around 135 lbs. If you want to be as big as you can get without juicing, but not fat, your goal weight will be around 170 lbs.
Personally, I wouldn't worry about your weight. Just look at yourself in the mirror. You'll see the things that can be improved and the things that are working for you.
Yea that last paragraph made sense.
In the end it's just about progress so no point looking at some arbitrary number. Just get more jacked :)
I'm 20 years old, 5'6", 168lbs last I checked. I don't know how to estimate bodyfat but since I'm bulking I would say 15%. Bench my bodyweight, deadlift 315 and squat around there too. Started lifting in Sep 2015. Way more female attention than ever before. That could be because of my sick haircut and my 1st real facial hair growth. However women linger on my shoulders and back and people compliment my physique when I wear sleeveless clothing.
I'm 5'7 around 170 pounds. I'm about to cut 7-8 pounds then bulk up again. If you are at 18% BF then cut before bulking up again. My goal is 175-180 around 10-12% BF. I'm closer to 15% BF right now. I think 175-180 around 12% is pretty easily attainable. I was out of the gym 6 months because of an injury but I think most people should aim to be around 170 pounds low body fat at this height.
Weight is irrelevant. The real question is: do you look ripped with your shirt off?
I think it IS relevant.
Think about it, what's more impressive. A guy at 12% BF at 150lbs, or a guy at 12% BF at 160lbs? Same height ofc.
I'm 5'7", 12% or so bodyfat, 125 pounds. My end goal is to hit 150, that's near the natty limit for lean size at 5'7". If you're actually 165 and 18%, you could cut some of that bodyfat and you'd look better and be bigger than pretty well everyone who doesn't use steroids at that height.
Nah man I already cut to that weight and it was not pretty, so I'd rather be in the low 160s, not that lean but hey being on deficit calories isn't fun.
You are pretty lean. I didn't get much IOIs when buffing, but when I cut down the fat the most obvious change of women attention happened.
This guy has the same amount of muscle on the left or right, but he looks muuuuch bigger on the lean one.
So I would emphasize to get lean is as important as lifting.
This unfortunately isn't universal. I live in Germany and have gotten back into lifting for over a year. I have a decent face and am building up my lifestyle and social skills. The only people here who compliment you on your physique are fucking men. It's fucking pathetic and I'm tired of it. If anyone knows a shortcut around this bs that would be great.
my long distance relationship (not exclusive, at least for me, so don't hate :) lives in Berlin. Russian born but been in Germany since childhood. She likes big men. Her friends do too. She only does minimal cardio and has gotten a bit skinny ~ 5'10 130lbs at most but it's nice to have someone who supports you. Anecdotally she's not the only one to be explicit, now that I'm much bigger than the standard "meh in clothes alright naked"
Keep lifting and hopefully you find more girls opening up on this. At some point you get girls to grab you at the arm, or touching your shoulders/traps, it never stops and it's addictive AF. Obviously the more vocal ones will be other men. Girls keep it to themselves; just follow their behavior
That's actually kind of funny haha
women most of the times wont direct tell you you're good and is been proven with science that what they consciusly seek (a nice guy) and tell you they want is not what their bodies are turn on (a fit muscular guy). Simply look how many fat or unfit guys are the covers of romance books.
I can guarantee its because you aren't lean enough
"Best of all, it's fucking simple: Lots of protein. Minimize liquid"
Recipe for atrocious constipation.
Exactly. You should be eating 25-30 grams of soluable dietary fiber a day. That is the equivalent of 8 apples, 8 cups of broccoli, etc. Source: GI surgeon (not me).
If you can't manage all of the fruit & veggies everyday, consume psyllium husk powder (e.g. Metamucil) or oat bran instead. One teaspoon of the powder (+ 8 oz water) is 3 grams of fiber. That's only 20 calories so it's not going to mess up your diet.
Especially important if you're cutting. You need more fibre than normal so you can push the crap out of your body if you're loading up on protein.
Also important if you don't want to wind up with diverticulitis in your 50s. Or colon cancer, like my old man.
He meant liquid carbs he corrected himself in the comments. Also a good tip to limit constipation is to eat quest bars. Great fiber and great protein source.
Also a lot of bullshit fillers and sugar alcohol. Eat them in moderation.
Can confirm. This was a big surprise to me. I fully expected the confidence boost and increased energy levels that come with being fit, but it did not prepare me for all the IOUs, look-backs and outright comments (i.e., girls "whispering" to their friend "he's cute").
It's honestly kind of strange. I only regret not beginning sooner. Also, buy clothing that fits.
The gym has become therapy for me. I look forward to gym time. There's something about pushing myself that is extremely liberating. It's almost like a meditation in a way.
I 100% agree with this statement. Not that I was not a good looking person before I started lifting, but I would always get second-choiced by the dude who was jacked as fuck. Now, i'm always the dude that's getting eye-fucked by the girls constantly.
In addition, girls that i've known before and look at me now hit me up constantly. Getting used to that random booty call from girls that used to ignore me is a great feeling.
Last weekend it was Moms Weekend at my university. It felt great to have a drunk as fuck mom blatantly stare at my chest and tell me I had "Nice pecs". And especially the fact that she was drunk was reassuring that my progress was there, considering drunk people are more inclined to say whats on their mind.
Newbies, this is the answer to all your problems. The question is, you gotta ask yourself how badly do you want it? How badly do you want those girls who looked past you to be looking at you and only you?
I've learned that working out subconsciously tells other men and women that you care about not only your body, but your self in terms of being able to have discipline and order in your life. It took me about 1 year to get to this point and if you are truly a master of your domain, then you will be able to get to this point with no problem. From a guy who used to weight 175 in fat, slimmed down to 150 and went back to 170, I can max out atleast 200 lbs in my lift, which is something I never thought was possible.
Keep in mind that I believe that every triumph i've had has come from years of struggling, especially after feeling emotionally and physically drained from an alcoholic she-devil ex. I think that experience is what made me swallow the pill so to speak.
I've always found women are attracted to complete bastards. That's always been my key to success. No lifting required.
Sorry but I have to call bullshit here. OP is attributing his success to his body, when clearly there's is something else (extremely good looking, status, money, game, frame, etc) into play that has more influence in his success rate.
Allow me to justify my POV.
I'm a bit taller than OP and a bit heavier. My BF is at 14-15%. I'm good looking, but I'm no Brad Pitt. Ladies don't just open their legs for me. I have to work for it... a lot more than I think I should have to, actually. Being an intelligent, good looking, athletic, well educated and professionally successful dude, I know I'm the prize but them bitches certainly don't treat me that way. I mean, they do once I fuck them and they fall in love, which always happens... but what I mean is that to get to the "fucking them" point, I really have to work.
Also, every time I enter a club, wearing a fit shirt/polo or not, girls look at me the same.
Considering the context of this (hitting the gym), I don't know where the fuck are you from!? Now more than ever, every dude is lifting and fit. Gyms keep popping like mushrooms everywhere. We live in the "fit" culture... so, which one of us is living in an alternate reality?
Also, it's well know that women have this ability to get over looks. For them other qualities such as status, money and frame, can definitely compensate for not so good looks (body and face), so once again, I don't think it's your body that is making you so successful.
Also, I'm pretty curious to see how you look like. I think you posted some photos, but deleted them meanwhile, so if you could PM would be great.
http://www.slate.com/content/dam/slate/articles/news_and_politics/map_of_the_week/2013/04/130417-MOTW-obesity-map.gif
"Fit culture" is in the gym bubble you're in, bud.
that gif makes me very happy
Lets you know the competition isn't stiff. Simply being in shape will be you at an advantage over many American men.
Except that the gif also means the pool of worthwhile women is also shrinking.
I got a smile on my face watching it year by year
Do you have a similar map for the EU? I'm in that bubble.
That gif is based off of CDC data (American) so you'd have to find the European counterpart. I'd have to imagine Europeans are slimmer than Americans though, so you may have had a point in your original post given your circumstances.
as someone who went from 135 pounds 15% bodyfat to 180 pounds 10% bodyfat at 5'10" and competed in mens physique competitions, this is totally true.
Guess what, getting laid was NO EASIER now than it was when I was 135 pounds.
By that, I mean, I still get approached the same (actually LESS now), the caliber of women that has liked me has stayed the same, the indicators of interest have not gone up.
Why? Its the other stuff that matters much more (face, height, race, poise, image), when it comes to SIGNALS OF INTEREST.
the only difference is that now, when I take my shirt off, they love it in the bedroom.
Hint: because (i assume you took care of the rest of 'looks' factors with same effort) they are intimidated and their fear of rejection is sky high. Sending IOIs to slightly above average dude and not getting results is one thing for girl (he is just a schmuck, actually not that good looking .. his lose), but sending IOIs to super hot dude and being ignored is different story
Source: happened to me
Solution: always assume attraction even if there are no IOIs
Statistically this is just wrong. Obesity rates are still rising.
As I mention in a previous comment, I'm from the EU. I don't think here obesity rates are rising and even if they are, I would at least say that fat people are getting fatter and fit people fitter.
Different Continents, Different countries, or different cities. You're bound to get a very different viewpoint of the world compared to someone else where ever you live.
For example, Seattle is filled with fit guys. Whereas Mississippi isn't. Greece is filled with fit guys, while America is almost the opposite.
OP's comments only work in these places where fit guys are rare, and it is purposely ignoring other aspects of attractiveness, but his point/goal of the thread is still valid, "girls like fit guys. Everyone likes fit guys, so do yourself a favour and get fit"
It's a perfectly valid point, but that's not what OP said. He is saying that as long as you are not ugly and lift you will get swarmed with pussy, which is not the case in any place I ever heard about.
Now, you are right, different places, different view points, and that's why I asked where is OP from.
Also, if in is city/country most dudes are like he says. Fat/sloppy, wouldn't it make sense to assume women are as well? I mean, it's hard to imagine that dudes don't care about being fit but girls do and hit the gym 24/7.
dude seriously I live in NYC where people are considered skinny... people are so out of shape it's incredibly bad. All you need is nice shoulders and a solid posterior chain and you stand out among hundreds of postureless chumps. Then if you go to more exclusive places or spend a lot of time at the gym obviously the competition will be somewhat tougher. But the general population is disgusting.
To newbies who want to get into lifting. Took me 2 years of 'fuckarounditis' and hating the gym to finally stick with it. Positive habits take time. Embracing the suck takes even longer.
Now I cannot go two days without lifting, my emotions get too edgy and I feel 'off.'
Keep at it, and make sure your diet is on point. That was the game changer for me to finally start making progress. Sculpting your body and seeing your body grow does wonders for your confidence and how others respect you.
The negatives: swole shaming, crab in a bucket mentality. The positives: health, posture, accountability (I earned this), status, looks, discipline etc. etc. endless positives
Lift.
This advice is fine, lifting is great, hell, at this point it has become my sport, i can't just go to a regular comercial gym anymore since I'm training to get stronger at olympic lifts, but I think that your motivation shouldn't be to get girls, because it alone won't get you girls; I think anyone who's gotten real results can agree that for every girl that complements your physique there have been 10 different dudes who already did the same, and sure, having a good body and being in shape is definitely going to be attractive to women, but it alone will never be enough; I've met plenty of people who follow the Red Pill philosophy and are either fat or skinny fucks and have gotten great results. My point is that you should lift for you and for you alone, if you need to drag yourself to the gym, and zone out when you're there in order to get through the workout, then this isn't for you, find another sport or physical activity that you do enjoy.
Good physique: necessary, not sufficient.
A modicum of effort puts you above 80% of men. Seriously.
Everyone's body is different based on their genes. Some people do minimal effort and look ripped while others need to put in more work. I do agree that women don't want you to be a power lifter or roid bro necessarily. Just be decently ripped and fit.
True. Many don't even like the diesel juiced look. Some do, but most just want a dude with low body fat and a naturally strong physique.
Back when I was heavy just losing 20 lbs before I even got cut made huge differences
Calisthenics is actually more efficient for just getting a naturally strong look if it's just aesthetics you're after.
I have the exact same stats as you mentioned, the big problem is that although it does make women horny, the homosexual men get 10 times hornier, so expect a lot of eye fucking and "accidental" tounching by fags.
Where are you? Here in aus that definitely wouldn't be classed as muscular. Im 6'0 and 215 and yeah girls get wet over me but there are plenty of other guys with my stats. Just depends where in the world you are.. In Thailand girls literally stop and stare but back home I'm just another juiced dude, dime a dozen round here
OP is brave for starting a lifting thread here, seems like every lifting thread sends out a signal to where all the non lifting hamsters have to come in and shit all over the concept of lifting
Its not a TRP lifting thread without:
The vegans who come in and say they look like the Incredible Hulk and are super ripped without eating any meat or dairy, and shame all of the meat eaters
The bodyweight fitness defense force who claim they are more fit and more muscular than The Rock based on a simple bodyweight routine they do 3x a week during commercial breaks while watching TV
OP I agree with you for the most part. You might be making it sound a tad too easier than it really is, which will cause newbies to think that it doesn't require much effort. Ultimately you are right - it shouldnt take more than a year to lose the dad bod and have a physique that at least isn't shitty.
You're the only idiot complaining about non existing comment.
I'll take it this is your first lifting thread on any of the TRP subs
No, but you started shitting on bodyweight fitness here before any one mentioned it.
Because every TRP/AskTRP lifting thread brings out the bodyweight fitness defense force. I am not shitting on BWF - I am just saying its not a viable alternative to lifting actual weights.
There is no defense force. You're the ONLY one in this whole thread talking about it.
If your skinny, its pretty easy to be putting on muscle. You really just need to lift and drink protein.
If your fat its gonna be harder than OP is saying but its worth it because youll be bigger and stronger than the skinny guys and theres a whole market of hot women who are attracted to bigger stronger men than skinny cut dudes like myself.
They are called noob gains because newbies to lifting have more muscle gaining potential. Once a person has lifted for a while the amount of muscle they can add per year begins to decline.
Lol, you're going to get some slow fatty knocked the fuck out. This skinny cut dude can spin a kick faster than that guy can shift his weight to block.
I mean i really didnt comment on who would win in a fight, but yeah thats possible
Youre wrong about sending a beginner 3-6 times a week into gym. This is way to much. Beginners shouldnt do split, theyd go full body at first to gain a foundation. And later, when the muscles need more and more, youd go for a split training.
Muscles grow when they rest.
If you're doing full body, you're going to need to rest more because every muscle needs to rest at the same time. Doing a split helps because you're resting certain muscles while working others. If someone wants to start with a split there is nothing wrong with that at all, pretty much every beginner program is a split of some sort.
If you're a noob you need to learn the movements/ skill. This comes from repetition. Noobs are not able to lift loads or stress their bodies in ways that would require long recovery periods (yes they might get extra sore the first few sessions but that isn't the same thing). True noobs are probably best on some kind of Mon/Wed/Fri/Mon/Wed/Fri A/B/A/B/A/B split (btw a "split" is just how you set up your program, i think your referring to a body part/ bro split).
Beginners need to get good at the movements. When they do, and can increase the weight/ intensity/ volume/ etc., they can change to less frequent training of each muscle group.
I agree with everything you're saying.
5-6 days a week in the gym is great, not sure what you're on about. I started with PPL 2x a week and am still on it after seeing tremendous gains in only my first almost 2 years of lifting.
Muscle protein synthesis is increased for two days after lifting, after that you need to use the muscle again to restart the process. Look it up
Can you recommend me a routine to stick to? I've been mainly doing compounds lifts (bench, squat, deadlifts, OHP) but I feel I'm not really targeting my other muscle groups enough (triceps, biceps, shoulders etc) because I'm usually out of time when I do 2 or 3 of the compounds lifts.
I will be dedicating 5 days a week to the gym so I was wondering what sort of plan I should stick to. Diet wise I think I've got a good grasp on that so no issues there.
Compound lifts are super important for all around strength and building a foundation, but if you're looking for aesthetic gains you need to also do hypertrophy and isolation work.
I recommend PPL 2x a week, you can look it up on reddit fitness or even google. Its push (chest, shoulders, triceps), pull ( back and biceps) and legs. TWICE a week, meaning 6 days a week in the gym for maximum efficiency.
For example on pull day this is my routine:
Deadlifts 5x5 Pullups/ Lat pulldowns 4x8 Bent over rows / dumbbell rows 4x8 Wide barbell curls 4x8 Reverse curls 4x8/Preacher curls
Better give me a source for this. Muscles need more rest than 2 days.
If you have baby muscles sure.
Baby muscles would be smaller and would need even less rest.
https://www.ncbi.nlm.nih.gov/pubmed/8563679
Cheers, I wasn't going to bother doing the work for him but there ya go.
I'd like to add to this that while, yes, you will draw more attention with a well-defined muscular body, don't expect it to carry you. I know plenty of guys who lift like crazy and have amazing physique, but for some reason they think their body will do all the work for them - you need tact with women. A lot of these guys don't know how to TALK with women
Humor/personality > physique (to a certain extent, don't expect to be a total mess and get away with it). You can be out of shape and still pull women no problem if you have good timing, and understand how to guide a conversation to where you want it to go.
Don't expect your physique to do all the work for you, and don't let it be your crutch. Its a good signaling method, no doubt - but that really only gets you 40% of the way
When I was younger I lifted at a chain gym in Atlanta and I had muscles. Not bodybuilder overboard muscles, just muscles. Girls made nonstop passes at me even in front of my wife. Bold passes that included following me to the locker room and waiting for me by the door when I came back out in street clothes. Most women will claim they don't like muscular guys but it is all bullshit. The bottom line is large percentage of women don't want men to know they get weak in the knees and a sopping wet pussy when they imagine a buff manly man fucking them. Why? AWALT. I was unobtainable (married) and that made them even more bold. Muscles are good, especially if you are single, but add some aloof attitude with them and ignore the women and they will basically corner you, drop to their knees, and blow you on the spot.
Can confirm. 5'11" guy @ 160 also checking in. My girlfriend always comments on how good my body looks, and in my head I'm like, "I'm not even big". Look at Brad Pitt in Fight Club or Snatch. He was 150-160 @ 5'11" and guys wanted and still want that body. Conor McGregor is another great example. He's 5'9" and walks around at ~160.
But remember. Chad trumps that @ 6'4" at 200. That's reality.
This. I am not a big guy and I'm older, but when I gain 5 or 10 lbs I lose it. Just don't act like a bitch around women and don't get fat and you'll do great.
I don't even work out much anymore I just do a physically demanding job. My 6 pack is only visible before I drink my first glass of water in the morning and still girls are always telling me that they like my muscles.
It's not rocket surgery.
Side tip: lose enough weight that your shoulders look cut, do your shrugs, wear tank tops and enjoy.
At 5'8", I've been skinny (135lbs), muscular (160lbs), and chubby (185+ lbs and out of shape). I got the most ioi's at 160 and muscular.
I'm finally back in the gym now after being out of shape for over a decade and I'm getting way more attention now. It was pretty much zero the last 5 years which took me by surprise because even before I started working out, I got some ioi's at times.
However, the ioi's I get when I go out are largely inconsistent and I think it's mainly due to my height, and maybe ethnicity, even though a lot of women (from all races) say I'm attractive.
Still, some is better than none, but it's still frustrating most times.
Edit: I do want to add that women are weird too....they can think you're attractive and a lot of times you would never know. I remember sitting in a lobby once waiting to be called back and a female customer came from the back where the employees were and told me how all the women were talking about me. When I was finally called back, it was completely normal. There were no ioi's or women looking in my direction, or anything. Shit's crazy.
scrawny sticks and fluffy fatties huh....
Wanted to add to this.
Even if your girl SAYS she likes guys who aren't too muscular, skinny, pale, Korean boy band type- this principle still applies.
What those baby-faced idols lack in muscles, they more than make up for in looks, social stature, money, talent, and IDGAF attitude.
Even then they are in extremely lean shape.
It doesn't matter what a woman says. They can be into the whole dad-bod thing. They can whine about "You're too stern, you're too masculine, you're not soft or feminine enough." Its complete bullshit. If you don't hit the gym, don't eat correctly, and shake my hand with the force of a limp wet rag- guess who's already winning your girl over just by maintaining their own health correctly?
I'd probably pee myself laughing if a woman said "you're not feminine enough" before I tossed her out.
Easily attainable levels really. Have some visible musculature and you'll be leagues ahead of most.
Paradoxically, too much can be a problem. I'm 6'2 and 240 at 18% bf and it intimidates a lot of women. Shit, you get more attention from fucking guys asking how much I bench. But if I did this for pussy I'd be an idiot. It's for me.
Yep.
Roosh posted on just that and here's the direct link to the article he sited:
http://foxhoundstudio.com/blog/fitness-lifestyle/the-ideal-male-physique-%E2%80%94-what-girls-want-want-guys-want-to-be/
I agree with lifting but don't take op's fitness advice unless you want to do damage to yourself. seriously.
good post man
I laughed at this pretty hard.
One common thing that people forget to do when they lift is not stretch. Seriously, for god sakes stretch.
I have seen too many guys blow out shoulders, fuck up their rotator cuff, pull muscles like groins, hip flexor problems (usually applies to those that sit at a desk all day), or have bad backs because of poor flexibility. Oh, stretching is for pussies you say? Yea, right! Let's see how you feel when you tear your hamstring while squatting where the average recovery time for that is 6-7 weeks...and it's also super easy to do more damage to it and miss more time while recovering. Even if you get though that, you're probably going to wonder why you can't get your ass out of bed in your 40s because of a bad lower back? That comes from tight hamstrings.
Seriously, take the extra 15 or so minutes and get a good stretch in. Your body will thank you for it down the road, and you'll get better gains from it as well the more flexible you are.
You do you man, but the reason I don't stretch is because some stretches can losen up your joints in such a way that when you lift heavy, you fuck your shit up, now I'm not saying I go straight for a 315 squat, I warm up for that shit; start with 135x5 then maybe add 25s, then 35s, then go up to 225x5 and so on, I do this for every lift and after a year of it I have yet to see an injury or any recovery issues
If you're fucking shit up because you're lifting heavy you're either:
Not stretching appropriately/appropriate muscles when you lift.
Using incorrect form when you lift.
Just ramping up your weights isn't good enough. Pretty well every scientific journal would say that too. You might be able to get away with it when young, but it'll catch you eventually.
I'll agree with you about the age thing; recovery is a lot better when you're young, but stretching, specially if you stretch everything before you lift, can hinder your strength, that's why I prefer to "warm up" for the lift, which gets the muscles I'm going to use ready for the lift.
ohh so their attitude is only towards bp losers?. tell that to Brad Pitt, Depp etc. etc. etc. you are in the honeymoon phase of a relationship thats why you are blindsided. Have fun, but wrap it up and dont marry her.
On the lifting thing, yeah I am about the same stats as you and I also get comments on my body, its nice. Also Agree most men act like women, just dont end up in the chad trap thinking you can game these women for the long term now.. its not possible anymore, their expectations are too high and they got all the power. just remember that.
I don't even have a main right now, man. This post is mostly referring to approaches and sex. LTR is a whole different ballgame that I would never attempt to advise on.
You mean 'never advise to attempt'. 😅
Both married A-list celebs. I promise you, if Pitt married a normal girl, she'd never pull the shit Jolie did.
I give nothing for your promises. this shit happens to everyone. yes you can punch so much below your own weight that its less likely to happen, but do you wanna be with a dumb fat cunt if you are good looking and likable?. because for this kind of thing to work your significant other will have to get hints all the time about your value.. its guys with blue pill fantasies that think it can be done in the modern society. most of whether you breakup or not has to do with how much of a dramaqueen your SO is and how hypergamous she is.
I promise you, she would. I have more than one friend who could get way better than their current LTR, but because they are in "love" or for some other stupid reason, they stick with them and endure all the bullshit these bitches throw at them and every time I'm thinking "Girl, you should be worshipping the floor this guy is standing on, but instead here you are acting like you are superior!".
It's their nature! Once they take you for granted, no matter if you are Brad Pitt or Fat Joe, bitches will treat you like shit if you let them.
You really believe that? Really? First of all, you're a little naive for putting any stock in the "relationships" of celebrities. Also how can you possibly know that Brad+imaginary "normal girl" > Brad+Jolie??? The fuck is a normal girl anyway?
Plenty of very good looking guys don't get satisfying relationships with "hot" chicks, we will all become old and decrepit unless we die first, so why try to just bed the best looking broad when she could be insufferably boring or just as sadly cynical and superficial as you?
I realize this turned into a great big rant against the red pill in general, and I'm sorry. But JESUS. I just don't get it, try as I might.
Brad and Jolie have identical SMV. When one's SMV is drastically higher than another's, the chance of the lower SMV partner leaving diminishes.
If you wanna look good, do a 5 or 6 day split where you hit each body part twice a week and track your progress with an app. Track calories, eat more on gym days and less on rest days. Don't do hardcore drugs.
Do this and you're above 80% of men
Yeah, lift, we fucking know. This is a terrible post.
Edgy Internet douche...there's always at least one
This info is literally in the fucking sidebar. We don't need 30 posts a day saying "lift" Retards on the Internet... There's always at least one
The point is it's easy. This is good to know.
Have you really never seen someone say to lift on this subreddit? My point is this is already common sense shit. It's in the sidebar. We don't need a bunch of posts saying the same shit every day.
I have never seen it written that it's sustainable and attainable to rise above betadom
I'm 5' 10" 185 @ ~17% OP, do you think 180 @ 10% would be likely after 1 year including noob gains? I really don't want to have to spend more than a year getting the body I want.
Shoulders rn are around 50", and wrists are 7".
If you go in with the mindset of "I don't want to have to spend more than a year to get the body I want" you will never succeed at lifting
I've been lifting since 7th grade football when I was 12, I am 29 now. I still don't have the body I want.
I'm not trying to 'succeed' at lifting. I'm trying to use lifting as a tool to get a good body and then just do as much as I need to maintain.
I don't have body dysmophia and don't want to be any bigger than 180 @ 10. I'm not trying to make a career out of it or even set PRs since lifting isn't at all interesting to me.
The fact that 2 people ITT have now told me their life stories about their desires and how it supposedly applies to me just goes to show what kind of people are involved in the fitness community.
Setting weight goals is silly, go off how you look in the mirror, cause guess what? Thats what everyone sees. The number on the scale dont mean shit.
It means shit to me since weight affects my sport. If I'm too heavy it'll hinder performance.
This sub is so myopic when it comes to lifting and fitness. Instead of keeping my own goals in mind they just tell me what they want out of lifting, pat themselves on the back for romanticizing lifting, and then pontificate on about their own opinion of lifting. Like good for you that you slave away in the gym and 'luv the struggle', nobody gives a fuck bare least I don't - answer the fucking question instead of using it as a means of patting yourself on the back.
Hey genius, you used the words 'just trying to get a good body' your self. You made no mention of performance or sport, even said you don't care about PR's.
Don't attack me when i'm simply responding to exactly what you said, idiot.
You sound like a lazy skinny fat hamster to me
I used to be like you. Played football in college for 5 years, when I was done I celebrated because I hated lifting because it was a chore. Didn't lift for 5 years and became a skinny fat loser and lost most of the muscle I had gained to that point. Started lifting again and actually began to enjoy it because now I understood the importance. Sometimes it takes hitting rock bottom and becoming a lazy fat loser to appreciate lifting.
Trust me, I really don't care about who you used to be or how you began to love lifting things up and putting them back down.
You sound worse than a woman fretting over what I do and don't do.
If you've been lifting for 17 years and haven't achieved the body you want you're an idiot
I took 5 years off from lifting after I was done with college football. Huge mistake.
Never again. I learned the hard way why lifting is so important.
Nope. You won't even get close.
Lifting isn't about 'getting a body you want'. At least not for me.
Wow bro good for you, but I'm talking about me.
Well, what are you planning to do after you 'got the body you want?'.
Maintain it instead of worrying about splits, macros, bulking, cutting, and religiously going?
I never thought that was worth it regardless. I just lift, eat clean and sleep well. It's not as effective as the religious approach, but it works and I like to believe it's a lot more sustainable.
Guess we're on a pretty similar page then.
well, what do you expect to happen after you achieve the look you wanted, and then stop working out?
It'd go to rubbish, but stated later on in this chain I said I'd maintain it. Probably going at most twice per week, no more than 45 mins and not being trapped in a 'forever bulkan and cuttan' lifestyle.
Kill it for a year, maintain for life while enjoying other sports/activities that aren't comparable to the fun of watching grass grow.
Substitute juice for Kombucha. Even better, make your own. Just add a little juice to your batch.
Dude yes, I love the stuff, great probiotics. Easy to make, just takes time.
Need to get cut myself son.
I recommend this book for lifting https://www.amazon.co.uk/BRAWN-BOOK-Stuart-Mcroberts-Brawn/dp/9963999123/ref=pd_lpo_sbs_14_t_1?_encoding=UTF8&psc=1&refRID=3JS92ZND5139T6YMB5VN unless you are on steroids.
This is excellent advice and it can't be repeated often enough.
Lift as if your life depended on it. The ladies will be throwing themselves at you.
From my own experience, a young lady gushed, "I love watching your muscles", as we were fucking.
Although I agree with lifting, eating right and all that. I live in the South. Nearly half of every guy here is muscular. Many are muscular and have a gut. The rest are muscular and are lean enough. Football, farming, working out, things like that. They almost all do it.
So to stand out you have to be muscular and lean. But as soon as you are, even a bit, you stand out from the gut ones and the dads with muscles but beer bellies.
I go gym 4 times a week ( chest tris mon, back bis, Tues, wed rest, Thursday leg day, Friday whatever else. it's mostly shoulders)
how much cardio should I do? I'm 175cms tall and i weigh 100kghs or there abouts.
I wish someone would make a post on what "give it 100% while you're there" means. For years I thought I was lifting as hard as I could. This involved going regularly to the gym, doing the same limited exercises and not changing the weights I lifted by very much for literally years. But I always hurt after each exercise so I assumed the gains would come pouring in, which they didn't.
Its only after i got my first 'gym buddy' who made me do the same number of sets, but with minimal time between sets and higher weights than I'd ever attempted I realised. I assumed I'd be a heap on the floor in minutes - I was working way beyond what I ever did. Turns out, I'm a human being and so am able to adapt quickly to this new routine. Hello gym gains.
1h at the gym... Changing + shower after + running an hour and at least an hour of lifting can take a good 2.5h every day...
As someone who has been fat most of his adult life, I completly agree. For having a satisfying sexual life, that's the number 1 thing you should do, if not the only. Being fit is living life on the easy mode.
We're at a point now, where the average American male is literally obese. Here's an old article, that shows what the average guy would look like, as far as height, weight, and bodyfat percentage:
https://www.theatlantic.com/health/archive/2013/10/this-is-the-average-mans-body/280194/
It's cringe worthy.
Excellent advice OP. Too many guys make it harder than it has to be. My 3 day a week weight routine takes 30 - 40 minutes. And while it may not be the most sophisticated, my daily cardio is walking my two dogs for twice a day for a mile.
The thing i love about lifting the most is how different everyone treats me now that im back in shape. People tend to defer to me now, they definitely take things i say more seriously, and they always ask me to lift stuff for them. These things did not happen when i was out of shape.
Good post OP. You don't have to be the best. Only better than the top 80% in your area. And with today's obesity rate...it only requires you to lift three days a week and not eat process shit.
Man, I'm going to be honest with you. I'm a 26 yo man, white, green eyes, 6'1' tall (1,86 m), who is working out hard for 4 years, and I now I'm very well shaped (currently, I'm 13% of bodyfat, 205,03 lb).
I have a good job, a nice car, and yet, something is missing. People (both men and women) say that I'm very funny and outgoing, but I'm still virgin and I have never had a girlfriend before.
Here in my country (Brazil), women tend to not care much about muscles, but attitute! This is the most important thing in a man.
Doesn't work with all the stereotypes, just saying I've been around 5'10 around 175 lbs and below 10% gone to the beach shirtless etc and yet to get any girl attention.
it does not always work, you are correct. you could have a shit face, a socially awkward aurora, a douche vibe be in a surrounding with saturated competition, etc.
but here's the thing: it never hurts. so if 100% of the potential is upside, why would you not add this ammo to your arsenal?
and a bonus point—if lifting helps you in any non-sexual way (such as getting a promotion due to newfound confidence/productivity/discipline) then lifting also boosts your SMV indirectly.
Moreover you have to look at your surroundings. If you're slightly above average physique at a setting like the beach where there's likely to be at least a handful of other dudes with similar slightly above average physiques you have to have more to set yourself apart from the chumps. Edit. After re reading your comment I see I was just reiterating a point you made.
I just saw your thread mainly so focused on female attention rather than the points you mention now.
The thing is, even with the points you mention now, every male that goes to the gym expects at least some kind of attention from females as a result of his effort.
The stats I mentioned are not hard to reach, but not getting any kind of benefits from it kinda makes you wonder why the effort.
Overall I agree with you, either go lift or some kind of sport to keep you fit.
I guess I just wanted to point to some people around here that don't expect lifting to be the solution to all of your problems, if you are bald at least.
Yeah lifting isn't the answer to the problem of female attraction but it's one thing to put you ahead of the competition. That along financial stability a charismatic personality and just general having "game". I do it more for my own satisfaction at this point than for the attention now. The attention is nice but expensive at this point. Half of my savings my 401k and my house, plus child support.
Being bald is definitely a disadvantage, but personally, I think that men who are bald and have beards look badass. I think that many girls like that look as well. So that's an option to try out if you are able to grow a beard.
Maybe it's something else with your looks that make you unattractive? Do you wear glasses? Do you have a weak jawline despite low bodyfat? Bad teeth? Post pictures of yourself and ask for suggestions of how you can improve your looks.
I haven't found those girls yet then.
I can see an entire different world regarding how women interaction go whether if I'm wearing a cap or not, so I guess that's the deal breaker.
There is a threshold: do you bench, shoulder press and deadlift 1.5, 1 and 2.5 times bodyweight? Many guys don't have much muscularity to show for if they are below these numbers.
Those numbers are stupid, so many factors to take into account than just that in order to hipertrophy the muscle lol
Strength is another skill that is useless though if you don't know how to use it. If your look doesn't stand out, then you have to show the females in a different way. The more "fun" the way, the better.
Go to the gym for personal health, period.
If you have a healthy body and are not getting female attention, it isn't the failure of the gym. So many dudes want there to be a 4 digit punch code to pussy. Usually the same dudes that want life to be easier for them also.
I have a decent haircut and tattoos and I think that also helps a bit. By the time I had a tall muscular physique, and a steady enough income to maintain a good haircut and get tattoos I already had the alpha confidence needed to not even care about my surroundings.
It's rather simple: You don't look good enough then (or you kind of avoid the girls and don't give them opportunitites)
Is it posible then to never look good enough? Or not compensate by our gym bodies?
I works for me I'm the also 175lbs and I would say 12% body fat. I live 50 feet from the ocean and go everyday on walks. OP said one true thing the fucking guys walking up and down the beach are such a slobs seems like everybody has a beer belly or a dad bod these days. 90% of the time I'm the fittest guy there.( except when spring break crowd roll into town, there are lots of ripped bros than) other than that I get the looks all the time. It's also very important how you walk and what posture you have it shows confidence and that you actually enjoying yourself rather than just walk all tense and flexing. Bonus tip if girl has a dog it's basically an invite to chat her up.
I mentioned this before, but isn't it a shitty feeling to be skinny and have some attention, but then be bigger and get whatever attention you want? Seems to have made me cynical
It's only a shitty feeling if you're still blue-pill and haven't yet realised how shallow our species is. Yes, looks matter, now go to the gym and lift.
For those of us who understand human nature, it's not a shitty feeling, but a feeling of happiness and pride. Happiness for understanding how the world works, and pride for what your body has become after all your consistent efforts.
The Red Pill is only bitter at the start. You come to like the taste later on. :)
We talk a lot about shallow but then where do we achieve depth where our parents weren't there for it?
Any way to make the "taste" any better?
Why do you say shallow? Human evolution is designed for us to find mates that will lead to healthy children. It's basic survival and explains why men are more turned on by a model than Angela Merkel.
The definition of shallow. You don't have to be pretty or attractive to reproduce.
I don't understand the question.
Read / Lift / Meditate.
If everything's shallow, where do you find deep? Besides parents.
Uh. Books can be pretty deep.
The ocean is pretty deep...?
A woman's vagina can be pretty deep.
Taking shrooms can be very deep.
Lots of things are deep. Just don't expect people to be deep. The vast majority aren't.
I don't know man, if you want to talk about deep topics then find a like-minded male buddy and talk to him. For everything else, being shallow and building your muscles works wonders.
If you're looking for deep in most people you're gonna have a bad time.
Has the change made us cynical, Barry?
Yes it has, other Barry. Yes it has.
I think the cynicism comes from a fairytale view of the world where you expect people to like you/want you etc even though you're nothing special. It's like an entitlement "people should like me for who I am" even though who you are is nothing special, not particularly interesting, and provides little value. Do you see what I mean? If you want people to value you, you have to be valuable.
Pretty much all of these guys look good yet they are at vastly different weights. Height and general thickness are factors, but you obviously also see guys who are significantly taller or shorter in the same weight classes.
I will admit that I would probably sign for Ngannou's physical potential, but in reality I know that I'm never going to perform optimally at that weight. At 6'0" with a relatively thin frame, I'm currently at Welterweight and confident that I could perform well at Middleweight if I was actually doing MMA. (Light) heavyweight is probably not going to ever happen if I want to stay (c)lean. Everyone of us has a 'natural' bodyweight at which our body tends to perform optimally.
That being said, our bodies are incredibly adaptable. If you look at top athletes you will only find people who were genetically lucky and at the same time molded those genes into the perfect performance machine for the specific sport. Just look at darts. Those guys are built to order beers and stay in the pub for days.
Jokes aside though, lifting is only one part of the puzzle. Lifting will make you feel better, but it will also help you perform better on a physical level. The question is where and how do you want to perform. Sure, in bed, but what's the point of having a killer body if you're not out actually enjoying it. It gives you so much potential, treating it as an end goal would be a waste. That being said, I intend to lift for life. If not just as a form of physical health maintenance.
This was a rare profundity in a sea of psudo-knowledge. Thanks! :-)
I've read women don't mind a little belly fat but some women want the flat belly. Shoes are important, skip the converse high tops unless you're in a band. Being in a band helps, they have a this fantasy of nailing musicians, I don't know why. Want me to sign that CD?
You have read the truth. In fact women actively prefer that their beta men (who pay for their dates and provide emotional support and don't fuck them too often) don't have too many options with other women.
These are the women who want attractive sex partners.
Look... when you read stuff from women.... just think "is this true? is there a hidden motive here? is she saying this because it is true or because there is a hidden social engineering motive or a motive to make her look good?". Clue: it is NEVER literally the truth.
So much this. Almost every woman I encountered was against me losing weight. Why? It's in their subconsciousness to keep males beta, and once gone through this betafication process, they lose attraction. However, if they see the progress and that you actually DO become attractive, they're hugely into it. My coworker jokingly commented on not being able to work in the same office, because I became so lean and attractive and I'm such a huge distraction for her. Never let yourself get betafied. Do what you know you must do to become that alpha. Also, most dudes around my social circle are either scrawny: lean and no, like literally NO muscles, or with "some belly fat". In other words, they're lazy people, complacent in their ways and not trying to become more attractive to the opposite sex. Only me and a buddy of mine actually put in some effort into this, the rest of dudes I encounter in my life are just fat or have no muscles. Even just a little bit of weight lifting (or in my case: training with my own body weight), a lean figure and the resulting visible muscles are panty wetters - though it's not a lot muscles mass, but you can definitely see I'm doing a little bit of work. You literally stand out if:
You're not fat
You have at least SOME muscles, resulting from working out a few months, maybe even a few years
Also, use creatine whether you're on a cut or bulking. It will make you gain 2-4 lbs in water weight but most of that is going to be in your muscles. It's one of the only supplements that's medically proven to work.
Yeah, this is true. I'd actually only been doing bodyweight work at home (chinups and dips still put you in the top 90% of strength) when a plate told me I have the biggest arms she's seen. It blew my mind. I then started to notice just how shit most men are. Just look around. It's quite honestly pitiful.
6'4 , 250 lean and vascular af checkin in. can confirm everything. girls eyefuck and some even make the approaches/lots of IOI's, but the most annoying part is how many dudes you attract as well lol. Yeah im on the good good stuff, but also been workin out for almost 7 years now
Pics? I'd love to see what this looks like.
5'11" 160lbs is small as fuck.
Lmao this sub is actually real? Thanks for the laughs guys
Laughing at people bettering themselves? Keep at it, but don't be surprised
ifwhen you get left in the dust...I've said it before and I'll say it again.
None of our detractors are worth shit in the SMP. They're all a bunch of crabs in a bucket.
It's never Chad Thundercock who is laughing at us. It's the coping blue-pill Billy Betas who try to comfort themselves in their mediocrity.
They say TRP is a subreddit full of losers. Perhaps that's true, but they forget that the vast majority of people in general are losers. And here's the thing: losers who know that they are losers and are actively trying to improve themselves are one step ahead of losers who are unaware that they are losers, and two steps ahead of losers who delude themselves into thinking they are actually winners.
Blue-pillers: see you guys in a decade when I will have actualised my potential SMV as a man in his 30s, and we'll see who has the last laugh then. Meanwhile, brb gonna lift.
Brad Pitt fight club physique. It's perfect.
Bruce Lee is the ideal imo.
Yeah, you can do that if you're 5'7. I'm 6'2, I will never look like that. But when I'm in shape I look mountainous, women love it.
I used to train twoadays. I hit 250 at about 13% body fat at my prime.
I mostly got hit on by gay guys more than anything.
It's just as easy to get chicks without muscles as it is with them... if you're not a complete tool who looks like the devil hit your face with her mini van.
Girls are attracted to a low level of bodyfat in men. Body fat is feminizing (literally, it increases aromatase activity). I am 150lbs, 5'11" and 5% body fat. Every single girl I have slept with in the passed year has said i'm the sexiest guy they've ever been with. I'm also most definitely the leanest and most muscular. I have maintained this physique for well over a few years. To most men it would be tough, for me it's an easy lifestyle, so that part is relative.
Point being, OP is correct women like muscular guys with very low body fat.
Why on earth is this getting downvoted? Are you triggered? Did I offend your masculinity?
For me fascia strength is more important than looking good. Fascia strength is real practical over aesthetics.
This board is the natural mirror reflection of two x chromasones, or whatever its called. And you deserve each other.
If you're an ectomorph like me, I recommend lifting no more than x3 a week, for no longer than 45-60 minutes. I recommend you focus on the compound lifts, with a few isolation movements. I further recommend 'reverse pyramid training', look it up. As an ectomorph, what I just described seems to be the golden ticket for me (and I've tried higher volume, and higher frequency too).
As an ectomorph doing the beginner's PPL workout (going to the gym 6 times a week) I disagree.
Focus on compound lifts, yes. Everyone should do that, not just ectomorphs. The rest of the comment though, I don't know why that's got anything to do with you being an ectomorph.
I've gained 20 pounds of muscle mass in 6 months without doing what you're doing. The only thing an ectomorph should really worry about aside from going to the gym and not screwing around is eating his daily TDEE +500 calories and sleeping properly.
That's all. Lifting isn't rocket science. Lift heavy-ass weights, eat lots of food and sleep 8 hours. The rest is just details and personal preference.
Yes, those are noob gains. You'll grow as a noob doing pretty much anything as long as the form is correct. If you want to continue to grow, as an ectomorph, do what I described.
I guess I'll wait and see when I start stagnating, then.
Don't understand which part of this you are getting downvotes for.