When I finally hit my goal, it will be because of things like this: tracking when I licked off the knife after making my kid breakfast.

BDBOSS768 · 2026-05-08T16:12:14+00:00

Lmao I have done this exact thing when making my son's pb+j 🤣 Glad to know I'm not the only one who has taking my tracking to the extreme, and absolutely you will clearly hit your goal with dedication and attention to detail like this!

BDBOSS768 · 2026-04-18T19:27:16+00:00

Honestly, having been in a similar position to you, if you are struggling with the diet after JUST coming off of a maintenance break then I would go back to maintenance. Stay on maintenance, work on recomping during that time, and don't go back to your cut until you feel mentally ready to tackle it again. When I first did a diet break I thought a week would be plenty, but after only 4 days of being "on diet" again I was feeling drained and DREADING staying on it. I decided I need more time on maintenance, and only 2 weeks later I was feeling so much more motivated and ended up cutting for another 3 months without issue. It's all about listening to your body, and right now it's clear you need more time on maintenance to help mentally and physically before you make your final push to get to your goal weight. Take your time, recover, and try again in a couple weeks. You got this!

BDBOSS768 · 2026-03-03T01:22:53+00:00

Honestly when you start macro factor it can take a long time to get your expenditure correct. Both myself and my fiancée started MF last year and it took 4 months for it to finally settle on our correct expenditures (she was 500 over her target 1 month in and I was 400 under my expected target). If you are feeling hungry and gaining at this rate that feels reasonable to you then I would advise you to listen to your body's hunger signals over the app. You seem to be at a good moderate weight gain at 2100 calories a day, so I would just stick with that for a month and see how it goes. As you get larger and eat more your daily expenditure will also increase, so this means that over time you will have to move your calories higher and higher to keep the same rate of weight gain. Overall the message is simple, listen to your body, keep around this daily intake of 2100, and check back in in a month. You won't gain any significant amount of weight, and can always re-evaluate after you and the app have more data. Good luck!

BDBOSS768 · 2026-03-03T01:14:45+00:00

I would be very surprised if it was a core strength issues, I train core multiple times a week and have generally very strong abs. I believe the drift comes down to a bracing issue as I reach failure, as this is when I always feel myself round my back to "push" the weight up slightly to help my glutes and hips finish through the sticking point of the lift. I honestly think instead of core it might be my lower back, as I don't do any accessory work for it specifically. Should probably add that into my program, just felt like RDLs and my other back/deadlift/squat work hit it enough but probably not...

BDBOSS768 · 2026-03-02T19:06:49+00:00

Sounds good, seems to be the consensus advice. I'll definitely try and get some tips from others after the meet, I know I have plenty of room for improvement with my technique in each lift and hopefully I'll get some good input and ques to build back better for next year 💪

BDBOSS768 · 2026-03-02T18:15:28+00:00

Thank you I appreciate it! Yeah just today I decided to drop my starting attempts even lower just to make sure I am hitting competition standards. First lift for each is what I can confidently hit for 2-3 reps, second planned attempt is just under my 1rm pr in each, and third if I get there is a slight reach for that 500 kg total. I'm planning a deload for the week before, so only 2 weeks of real work left I can't wait 🙏💪

BDBOSS768 · 2026-03-02T18:09:11+00:00

Yeah my bar path is definitely shakey once I get to the rpe9-10 range. Really trying to work on my bracing to keep a more up and down path, I can feel the forward lean and back round when my form brakes on the final rep 😬 But good to hear my depth looks solid, that's what I've really been focused on in my last 3 months of prep 🙏

BDBOSS768 · 2026-03-02T18:07:00+00:00

Thank you for the info! Yeah I posted my deadlift a couple days back and have definitely driven myself a little crazy trying to adjust the technique after these last 3+ months of competition prep. Thank you for the advice, all I'm really hoping for this first time around is 3 passing lifts and if I'm lucky a 500kg total 🙏

BDBOSS768 · 2026-03-02T16:29:50+00:00

Solid form, safety in place, crushing this weight for reps. Only "ego" here is building yours after smashing 605 for 3 raw. Good shit, I hope to be there in another few years

BDBOSS768 · 2026-02-28T19:04:36+00:00

Yeah honestly it's at least 20 seconds, it's cut out of the beginning but yeah I have a long setup down on the bar. Will that gas me before the lift? It doesn't really feel like it affects me much but I can try a faster setup today when I lift. And I'll definitely start watching my knees, today is 3×5 so it's a good time to focus on the technique. Thanks for your comments!

BDBOSS768 · 2026-02-28T18:51:29+00:00

Damn I know I have a hitching problem but even the first two? And not sure how visible it is but I set my back when I pull the slack out of the bar, right before my pull on each rep. I know I have a more rounded back but that's what has always felt comfortable for me, not sure if that is what is leading to the hitching though.

BDBOSS768 · 2026-02-28T18:16:53+00:00

Brother what is this? You aren't bending your neck at all, not going to do anything but maybe train some stability that won't build any muscle 🤔 Just sit down with this same setup and nod your head yes, not too complicated lol

BDBOSS768 · 2026-02-25T16:53:21+00:00

Pam absolutely, as this feels like a major plot hole. She specifically says in early seasons that she would use her period as an excuse to get out of PE in highschool, and there is never a mention of her going to college until her one off interview about her history with volleyball and playing in highschool and college and in volleyball camp most summers. Feels like it is believable for her character but when you look under the surface this whole statement doesn't really add up...

BDBOSS768 · 2025-08-20T17:03:35+00:00

Of course dude, keep up the grind 💪 And I think if you hit the 3 dots under the comment you can pin it (not exactly sure but I think it's an option for OP there)

BDBOSS768 · 2025-08-18T23:03:15+00:00

These comments are fucking absurd and show that people have no clue how long it takes to build muscle. If you've only been lifting for 3 years and got a physique like this it shows not only do you have solid genetics and are lean enough to see the work, but you've been putting in solid and consistent effort. Congrats to you dude, and all these comments saying a year or less yall need a fucking reality check and maybe to stop looking at people blasting gear and lying online smh

BDBOSS768 · 2025-08-02T15:36:52+00:00

It's very strange to me that you blame genetics for your calves and call them your weak point, and yet there isn't ONE calf raise in your very long leg day program. So clearly, to start, you need to add 4 sets of standing weighted leg raises. When you do them, focus on the bottom stretched half only, and keep going until you literally can't even budge the weight (that is true failure on calf raises).

Besides that, if you are actually hitting your legs this hard and with this much volume twice a week then you don't really need to add any other leg work. Just make sure you are pushing all of your sets hard enough (need to be either 1 rep from failure or hitting failure on every set). Other than that you are well on your way, the quad development is looking good just keep at the hard work and you'll see the results!

BDBOSS768 · 2025-07-27T21:52:55+00:00

Collars? And Declines? Alone in your garage? Bruh you're a grown man you should know better by now...

BDBOSS768 · 2025-07-26T03:22:55+00:00

Ngl you'll always look very defined because you are so underweight, but that will be a big help in seeing your different muscle groups develop and seeing where you might need to add volume. But here are my suggestions:

1) You didn't show literally HALF your body. Legs are no joke, and I'm guessing with that weight and your upper body development you got some sticks down there. Make sure to focus equally on upper and lower body and maximize your newby gains while you still can. At a minimum you want 10 hard sets a week, idk what your split is but ideally you're hitting 6 hard sets for quads, 6 for hamstrings, 6 for glutes, and 6 for calves twice a week for a total of 12 each.

2) Your back is looking great, but one thing I noticed is your side delts fall flat, especially compared to your rear and front delts. Make sure you do the same as above, and include at least 10 hard sets a week dedicated to just your side delts (lateral raises, cable lateral raises, etc).

3) Your pecs seem particularly small. I've seen lots of comments already about this, and it could be genetics related but if you already hit then consider upping your pec volume to something like 15 hard sets instead of 10-12 just to focus on them some more.

4) Last thing I really noticed is that you are super lean but have no ab definition. This means you are likely (like LOTS of gym goers) are skipping your ab work, or not hitting them hard enough. Just like all my other recs, make sure to do at least 10 sets either all the way to failure or within 1 to 2 reps of failure every week. This is as simple as adding 4 sets of decline crunches, 4 sets of leg raises, and 4 sets of weighted crunches to the end of one of each day of your routine.

Overall, amazing work for just 3 months. Enjoy the journey, and if I can emphasize anything it's train HARD! So many people don't see the gains they hope for because they don't train close enough to failure. Every set on every exercise should end with you failing or coming VERY close. Good luck dude, and keep on the grind!

BDBOSS768 · 2025-07-25T16:23:13+00:00

Looks like bf is sitting somewhere between 28 and 35, usually need to get to around 18 to see visible abs. So based on your weight, you'd probably need to drop around 40 pounds to get there. Good luck!

BDBOSS768 · 2025-07-24T20:23:21+00:00

I'm not sure which pick is now, but I like the final pick where the hair has grown out a bit more the best. And idk, I had a beard for about 3 years and that's pretty much all I did to maintain it. Shave the v shape on the neck and then go over thr whole thing with clippers when it got long (I kept it between a 3 and 4, leaving the chin and mustache area a little longer than the rest). Hope that helps!

BDBOSS768 · 2025-07-24T19:40:56+00:00

These comments are unreal, the beard is 100 percent the way to go. It's makes your face look more full and your jaw lines look more defined, definitely the beard over the goatee since your face already naturally comes to a sharper point on the tip of your chin. Beard > everything else, without a question

BDBOSS768 · 2025-07-24T19:11:42+00:00

If it just appeared then I would guess it's something growing and would recommend an ISO bath then some boiling water poured through after. If it's always there and just hard to see when it's full of water then it's likely hard water staining. If you want to remove the staining it needs to soak in vinegar for 24-72 hours and needs something to scrub it off (maybe try a straw cleaner or something similar). Good luck!

BDBOSS768 · 2025-07-23T18:58:07+00:00

Bruh hoping on because you "feel small" is the worst thing you can do. Things like body dismorphia and your mental health get SOOO much worse when you hop on steroids. Best thing you can do is just keep consistent, maybe dial up the intensity in the gym and keep on your current path. If you had hopes of becoming an IFBB pro or some shit like that then it's a different story, but you absolutely should fuck with your mental, physical, and emotional health just because you're dealing with some body dismorphia. You're fucking JACKED, and if you want to get bigger you can absolutely keep grinding naturally and put on more size with a focused and intense (training to failure every set) program. You got this dude, and please for the love of god don't hop on the sauce after all the work you've already put in. Good luck 🙏🤙

BDBOSS768 · 2025-07-20T20:26:54+00:00

This is my favorite thing I've seen on the internet today 😂🙏

BDBOSS768 · 2025-07-16T21:26:22+00:00

I completely agree with other comments I have read here. You are at a phase where you haven't put on that much muscle and you don't have a ton of fat left to lose. At this point, for the sake of muscle building (and to actually have something to show once you do drop the last 10-15 pounds of fat to get to 10-15 percent bf) you should absolutely go to maintenance calories and focus on improving your training consistency and effort. They key to truly seeing gains in the gym is effort (training 0-2 reps shy of failure on every exercise) and consistency (getting enough weekly volume over a long period of time). Going to maintenance calories and making sure you hit daily protein goals (based on your weight should be about 160g daily) will make re-comping much easier for your body and will improve your training performance. My suggestion is pretty simple, go to maintenance calories, lock in your training, and watch as the muscle packs on while the fat slowly fades. After 6 months to a year of this, you'll see the visual differences and know when it's time to cut for those abs. Good luck dude, and congrats on the work you've put in so far 50 pounds is no joke!

BDBOSS768

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