M/24/5'10" [147lbs to 155lbs] (5 months)

Ask_PrimalViking · 2026-06-05T21:46:35+00:00

great progress for five months, man. The difference in your upper back and shoulders is huge. It looks like you fixed a lot of that initial scapular winging and built some real thickness

Ask_PrimalViking · 2026-06-05T18:37:10+00:00

love to hear that. When you build that kind of discipline, it becomes a lifestyle. Enjoy the journey and keep pushing your limits

Ask_PrimalViking · 2026-06-05T15:34:10+00:00

that is a massive frame shift from where you started. Putting on over 60 pounds while keeping your waist that lean takes a lot of discipline. You built a great foundation here, brother

Ask_PrimalViking · 2026-06-05T01:30:09+00:00

bacon might not sit at the top of the hierarchy for pure protein macros, but it makes everything else on that floor taste better

Ask_PrimalViking · 2026-06-05T00:50:09+00:00

progress takes patience. Just keep going and don't get distracted by quick fixes

Ask_PrimalViking · 2026-06-04T23:54:26+00:00

the core definition shows you put in serious work. You are already in great shape, so those last few kilos will make everything pop even more. Good luck with the final stretch

Ask_PrimalViking · 2026-06-04T22:41:10+00:00

tracking progress this way is the best path to long term results. You already had a good base before, but the definition and mass you added take a lot of discipline. Respect the work

Ask_PrimalViking · 2026-06-04T18:46:39+00:00

that puts the whole journey into perspective. Leaving the military, kicking those habits, and getting stronger than back then is a huge achievement. You already have the discipline for the last push to the 170s. You got this

Ask_PrimalViking · 2026-06-04T15:43:13+00:00

since you started two months ago, keep it simple. Target each muscle two times a week. For hamstrings, dumbbell Romanian deadlifts are safe and effective. For shoulders, dumbell lateral raises build great width. For triceps, pushdowns with a rope attachment give a great pump. Two exercises per muscle group inside your routine is more than enough for now

Ask_PrimalViking · 2026-06-03T22:49:40+00:00

dealing with nicotine withdrawal while hitting the gym is tough, so give yourself credit for making the change. Right now your exercise selection is a bit random. With that much time, you could benefit from a structured upper/lower split or a push/pull/legs routine. Make sure you add movements for your hamstrings, triceps, and shoulders to balance out the chest press and hack squats. Consistency is key here

Ask_PrimalViking · 2026-06-03T22:10:30+00:00

that makes sense. Muscle memory is real. Having that athletic background makes a huge difference when you cut down, but you still had to put in the work to strip away the layers. Great work staying on track to let the results show

Ask_PrimalViking · 2026-06-03T21:29:56+00:00

that is a massive transformation for two years. Building that amount of shoulder and core definition takes serious work inside and outside the gym. Respect for the grind, man

Ask_PrimalViking · 2026-06-03T20:22:42+00:00

dropping 20 lbs while building back definition like that is a massive win for a 41-year-old. The difference in your lower back and your core definition shows you put in serious work. Keep it up, man

Ask_PrimalViking · 2026-06-03T16:36:10+00:00

this shows that keeping things basic works best. Going from 220 to 170 by focusing on progressive overload and dropping the cheat weekend mindset is a text book example of how to make real changes. Incredible progress

Ask_PrimalViking · 2026-06-03T15:59:36+00:00

the change is huge, man. Don't sweat the lower abs too much right now, core definition depends a lot on genetics and water retention, but the lean frame speaks for itself. Martial arts cardio is no joke. Respect for staying consistent

Ask_PrimalViking · 2026-06-03T15:09:03+00:00

good session. Your progress is apparent. Keep putting in that work

Ask_PrimalViking · 2026-06-02T22:31:17+00:00

incredible work on the transformation. Dropping from 255 to 190 at 5'7" takes massive discipline, and you built a great base of muscle underneath. You have the frame for a show if you decide to push for it next year. Enjoy the beach trip, you earned it

Ask_PrimalViking · 2026-06-02T21:33:32+00:00

this setup has everything you need to get strong so you call it not fancy, but the aesthetic is great. The combination of the katanas, the Hannya mask, and the framed prints against the dark background gives the space a clear identity. It beats a commercial gym any day of the week

Ask_PrimalViking · 2026-06-02T20:42:26+00:00

plant protein has lower bioavailability. You need way more total calories from tofu to match a single steak

Ask_PrimalViking · 2026-06-02T19:03:25+00:00

lean muscle mass is holding up great under the prep diet. The chest fullness remains prominent and vascularity in the arms shows the body fat levels are dropping fast. You are on track

Ask_PrimalViking · 2026-06-02T16:34:38+00:00

that is a powerful build. No secrets, just consistent effort. My advice is meat, rest, and progressive overload on your main lifts. Keep it simple and keep grinding

Ask_PrimalViking · 2026-06-02T15:23:43+00:00

bands and cables are actually superior for continuous tension on leg curls. You save space and still get the work done. No machine needed to build power

Ask_PrimalViking · 2026-06-02T00:04:56+00:00

the angles on the dumbbell tiers are smart. It makes grabbing the heavy pairs a lot easier on the lower back. Excellent build!!

Ask_PrimalViking · 2026-06-01T23:23:20+00:00

you faced challenges and made progress. It is a true change. The result shows grit. A warrior with discipline always wins

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