Recently i made a post about how much are our looks important when it comes to attraction. Many of you didn't agree with me and that's fine. You have your opinion and i have mine, so there isn't much point in discussing it.
Some of you agreed with me and some of you sent me PMs asking for lifting advice. I was also asked how i made that progress in only 1,5 years. I decided to make this post for you and everyone else who thinks its time to start giving a fuck how you look.
I'm going to share my experience and my opinion on what matters the most when it comes to lifting and building aesthetic physique.
My stats @185cm & 87kg:
Bench: 120kg x 1
Squat: 140kg x 1
Deadlift: 140kg x 6
And i look like this
First you need to estimate how much body fat do you have. You can use this for help. If you are at 20%+ you'll first need to cut, otherwise you can bulk for few months and cut later. For aesthetic physique you need to get under 12%.
Training
If you're bulking i would recommend you do 5-6 exercises per training for big muscle groups (chest, back, legs, shoulders) and 3 exercises for small (biceps, triceps, abs, calves). I usually go with 3 sets, because it allows me to do more different exercises. Do between 4-12 reps. Train some exercises 8-6-4 and some 12-10-8. Mix it up from time to time for best results. Lift with proper form.
Aim for at least 5 trainings per week. I had best results with chest+triceps/legs/back+biceps/shoulders+abs+calves split.
Muscle-mind connection is important. Pay attention to which muscles are you using when performing exercises and focus on one that you prefer to use.
If you are cutting you don't have to change much. Simply train 12-8 reps and do 1 exercise less for each muscle. Add HIIT 3 times per week.
Nutrition
Nutrition is heavily dependent on your goals. I could write a lot about it as you can take different approaches. It doesn't matter what you eat but how much.
First calculate your TDEE and download MyfitnesPal app. Track calories. If your goal is to cut aim to eat 800 kCal under TDEE and if your goal is to bulk try to eat 500 kCal above TDEE. You should get your calories 45% from proteins 35 % carbs and 25% fats.
Supplements
When it comes to supplements i think that only 2 are worth $. Whey protein and Creatine. Everything else you are overpaying for minimum (if any) results. If you can get 45% of your daily calories from food you don't need whey. If not use it to hit your goal.
Steroids
I also got a PM asking "are you natural?". I'm honest so i have to answer NO. I was on a 4 month cycle from November last year until February. Before you start judging ask yourself do you even know enough about this topic to say anything?
They are not as bad as public opinion about them is. Of course there are negative effects if you take them in big doses and for a long time. You can also fuck up your hormones if mix wrong types or don't take PCT or if you do it too young. If approached correctly most (if not all) negative effects can be reduced to 0.
So what did i take and what results did i get? I took Test C 300mg and Deca Durabolin (aka Nandrolon) 250mg every 3 days for 16 weeks. After that i took Armidex for PCT. In first 3 months of my cycle i went 79kg -> 90kg, but i had to stop gaining muscle mass because i got stretch marks and I didn’t want them to get bigger. So i decided to cut in february and lost 3 kg, mostly fat.
Steroid myth: After you stop taking steroids you lose your gains
This is only true if you are already close to you maximum genetic potential when you take them. You grow bigger than naturally possible so when you stop you go back to your natural limits. If you take them before you reach your maximum genetic potential (as i did) they will only accelerate your progress. If you eat right and train good you can keep all mass that you gained. I currently have the same weight as i had 6 months ago when i finished my cycle and i even lost some more fat.
Will i ever take them again?
TBH i didn't think i would, but when i bought steroids in November i paid with Bitcoin to get them from a high-quality source (and still 2x cheaper than if i bought them in gym). I still have 0,17 BTC since then. It was worth around 100$ and i decided to keep them. Now they are worth ~750$ and i started thinking about cycling again this winter, because i can do it for free and still have some BTC left :)
Should you take them?
Don't just take them because some guy online told you to do it. Do your own research and educate yourself on the topic. Then decide if you are willing to take risks. Steroids subreddit is a good place for starters.
If you have any related questions or comments feel free to comment or PM.
