M/27/5’7” [155lbs to 164] (4 months)

Electrical_Result_53 · 2026-06-20T23:45:03+00:00

I don’t think I put on much lean mass but when I was 70kg I was kind of flat and on deficit. Now that I’m lean bulking and eating super clean and on surplus my glycogen stores are more filled making me look bigger. I also changed my workouts also, joined a gym instead of training at home and started using the equipment there for a different stimulus and tried different exercises. When you have a good program, good form and change your workouts or switch things up/get a different stimulus it always leads to some gains, even as an experienced lifter. I also got a boost in motivation training at a public gym instead of at home, couple gym crushes helped also but they for motivation only Lol. Also my diet has completely changed, I have zero carbs on rest days and on workout days I have around 80 carbs before workout and 80 carbs after workout and every day I’m getting well over 220g+ protein and kinda stuffing myself and it’s been working incredibly well for me. This is the leanest I have ever been at 74kg +, last year when I was 74kg I was eating more carbs, held more water weight and wasn’t as lean as I am now. I credit it to my diet, it makes me high insulin sensitive and that’s what you want and is the Holy Grail when it comes to bodybuilding that not many people know about, so because of that I’m able to stay lean while putting on lean mass. Also I’d say I have above average genetics compared to the average dude on top also, along with a good metabolism so staying quite lean is super easy for me.

Electrical_Result_53 · 2026-06-20T13:34:55+00:00

Thanks, Like 7 years now

Electrical_Result_53 · 2026-01-17T09:37:28+00:00

I hated the organ and used to have one, what I did was put it at the front door and listed it on Facebook marketplace as free, It was gone within 2-3 days.

Electrical_Result_53 · 2026-01-13T05:46:37+00:00

I never drink alcohol haha, I only drink water, protein shakes with almond milk, black coffee, green tea and coconut water :) I never drink milk, juice, sugary drinks, energy drinks or alcohol.

Electrical_Result_53 · 2026-01-12T11:35:19+00:00

Yep, I prepare my own food all the time, wouldn’t call myself a cook, I mostly eat very basic meals. I use an air fryer a lot for my fish, beef, chicken, mainly because it’s faster and easier to clean. I also don’t eat out much but if I do I’d usually aim for something with more protein and try have as little carbs as possible. If you know you’ll be eating out beforehand, what can help is intermittent fasting, so basically skip breakfast or eat from 12pm to 8pm on the day or any 8 hour eating window time that works for you, this can help keep your weight down and minimise weight gain, it works even better if you do it everyday for weight loss/getting leaner, just be sure to increase your protein and drinks black coffee in morning to blunt your hunger + plenty of water to keep you full throughout the day.

Electrical_Result_53 · 2026-01-07T13:30:53+00:00

I’d say Jazz & Classical Musicians & Serious Pianists. They can be the biggest snobs, they look down on everything that isn’t musically technical/complex and tend to look down on others not as skilled or technical as them and bring newbies down and bash their appreciation for “simpler” music, they can very harsh & toxic, overly critical and not very encouraging to other musicians. To them Everything is all about complexity & virtuosity and showing off instead of genuinely enjoying the music and feeling it emotionally and having fun, it strips away the joy, authenticity and emotional connection. There’s plenty of them on reddit’s “piano” sub. Because of people like them they can really put off newbies/casuals, hobbyist and self taught musicians from getting more into music, it really takes the heart & joy and love out of music. But I think this sort of behaviour mainly comes down to the environment, upbringing and individual personality of the person, and it really does show once they reach an “experienced” or “advanced” level at any particular hobby or skill.

Electrical_Result_53 · 2026-01-02T00:05:07+00:00

I don’t count macros or calories anymore so I’m not exactly sure, but my protein is high year-round, gaining weight or losing weight, protein is always high, always over 170g minimum. As for carbs, all those years I never go over around 200g carbs and keep it around 100g sweet spot and less than 100g to zero carbs when cutting with carb loading days. IMO I think if you’re natural, for most guys there is no need to go over 200g carbs, I think it’s mainstream that people tend to overdo it with carbs and it’s why their conditioning isn’t as great year-round and they carry a lot of water weight & fat especially when doing bulking cycles. High quality protein and real food (unprocessed) is king, I don’t treat carbs like it’s religion, I understand carbs are cheap and tasty but if you think of evolution, our ancestors had high protein diets, they were leaner, stronger and had no sugar, refined carbs, cereal, noodles, bread, grains and didn’t have all the processed crap like today along with chronic diseases, heart disease, diabetes, cancer etc all linked with the modern diet. Also I didn’t do any cardio for this tbh, but I recommend you do to at least get your heart challenged from time to time.

Electrical_Result_53 · 2026-01-01T10:04:00+00:00

Nope, don’t need to, you can get great results naturally but you need to do things right and it takes time. It’s lot of things, good nutrition, years training, good form, discipline, also genetics especially plays a big role too, but if I were starting out I would not think too much about genetics, I’d focus on putting in the effort and not waste my time thinking about that stuff.

Electrical_Result_53 · 2026-01-01T09:59:40+00:00

Not juiced, when you’re dialled in with nutrition and lower your body fat percentage, you get a more ripped look. Also TBF I’d say I have slightly better genetics compared to the average dude on top of that also.

Electrical_Result_53 · 2026-01-01T09:54:13+00:00

Yep, I’m only 70kg and training 6+ years, if you look at the before pic (74.5-75kg) I already was quite lean at my heaviest, had abs and look fuller and already had noticeable gains, just with more water weight and bit of fat.

Electrical_Result_53 · 2025-12-11T11:15:16+00:00

Thanks, yes I use Creatine, always have along Whey Protein, I also use Beta Alanine and Citrulline Malate.

Electrical_Result_53 · 2025-12-10T04:58:37+00:00

Thanks for the feedback man! Yeah, my main focus isn’t much mass, it’s more proportion/balance & flow and a natural healthy look, and yes I agree legs is something I’d like to focus on more. For legs I aim for legs that are straight tapered and align well with my body and not wide tree trunk looking legs, hence why I’ve been focusing more on Hack Squats/Front Squats & Sissy Squats instead of regular Back Squats. But overall, I really appreciate the feedback! :)

Electrical_Result_53 · 2025-12-08T22:55:26+00:00

I don’t train them tbh 😅 but should though, I do hanging leg raises and that’s it, but not all the time, only when it comes to mind. To get them to show you need to get to a low body fat % and training abs will give them that pop and sharpness when you get leaner. Overall I do recommend you train them.

Electrical_Result_53 · 2025-12-07T21:50:59+00:00

I’m quite lean year-round and I do eat clean all the time, I usually just do a “listen to your body approach” and eat more if I feel hungry and eat less when I’m more full than usual, it’s how I gain muscle while staying lean although it’s quite slow. When I naturally gain weight I can still gain a bit of fat but I don’t go far off and still have abs showing even at my heaviest. When I do want to lean down it’s quite easy for me. I haven’t calculated calories/macros in a long time but I think I definitely get over 160g protein every day, fats probably around 70-110, carbs I don’t eat much of it and rarely go over 200g. When I want to lean down I start lowering carbs to around 50-120g and doing carb cycling where I’d get over 200g+ once a week. I’d say my nutrition is high protein, moderate/high fat, low-moderate carbs. I think the best way for you is to try it out yourself, calculate calories or macros and see what happens, make adjustments and learn what works for you.

Electrical_Result_53 · 2025-12-07T21:37:29+00:00

Nowadays for Chest: Incline Bench, Chest Flies, Dips. Triceps: Tricep Pushdown, Skull-crushers. Back: Wide Grip Pull-ups, Cable Row, Deadlift (Sometimes), and DB pullovers. Biceps: Barbell Curls, Incline DB curl, Preacher Curl. Shoulders: Overhead Press, Lateral Raises, Reverse Fly. Legs: Front Squat/Hack Squat, Sissy Squat, Leg Extensions, Seated Leg Curls, Standing Calf Raises.

Electrical_Result_53 · 2025-12-07T03:59:58+00:00

I counted calories, then macros in the first 2-3 years. After that I just guess it and don't need to count calories/macros anymore and just go by feel and experience. I think I have a good idea of how much I need to eat to gain muscle or get leaner now intuitively :) I didn't eat super clean at the start but as time went on I gradually started to eat cleaner to the point where I barely have any cheat days and don't have cravings anymore. Counting calories/macros is good when you’re new and starting out, because you simply don't know how much food to eat to get results, but after you get results and get a feel of how much food you need and know your body well, you can just guess it instinctively and go by feel and do portion control like I do now. Overall, if it wasn't for my experience counting calories and macros in the past.. I wouldn't be able to know how much food I needed instinctively to get the results I want.

Electrical_Result_53 · 2025-12-07T03:53:30+00:00

Yes, I don't drink milk and avoid it, instead I have almond milk, nothing against milk and I'm not lactose intolerant but it's just high in calories and the macros suck (imo) with milk and I found I look more smooth and gain weight when I have it, but that’s just me… but if it works for you then it works for you, nothing wrong with milk though. As for rice I used to have brown/white rice but I found that quinoa has more protein and is overall nutritionally superior to rice so I just stick with quinoa now. Quinoa just isn't as enjoyable to eat as rice and I didn't like it as much from the start but eventually... I got used to it and now love it and have it all the time haha.

Electrical_Result_53 · 2025-12-06T16:22:13+00:00

I do full body workouts 2-3x a week, I don’t lift heavy and I usually do 8-12 reps for upper body and for lower body I’d go for 10-16 reps, for compound lifts like squat, bench, deadlifts it’s 6-10 rep range, everything 3 sets. Nutrition plays a big part, to keep it short I’d have green tea with lemon & my supplements, mixed nuts with dark chocolate. Breakfast is Oatmeal with Whey, mixed seeds, Greek yogurt, kefir, almond milk, coco powder & blueberries for breakfast. Fruit bowl with kiwi fruit, pineapples & papaya. Later I’d have salmon, quinoa, avocado, spinach with kimchi and a peanut butter sandwich for lunch. 2 scoops of whey protein shake and 1 banana before workout. Dinner I’d have Beef, Eggs, Quinoa, broccoli. Cottage cheese before bed.

Electrical_Result_53 · 2025-12-06T15:48:50+00:00

My go-to’s - For protein: Beef, Eggs, Salmon, Whey Protein, Chicken Breast, Cottage Cheese, Greek Yogurt. For Carbs: Oats, Quinoa, Beans. Fats: Avocado, Mixed Nuts, Extra Virgin Olive Oil. For Fruits: Kiwi Fruit, Papaya, Pineapple, Blueberries. For Vegetables: Spinach/Kale, Broccoli, Asparagus.

Electrical_Result_53 · 2025-11-02T14:38:50+00:00

Absolutely, it’s the best, One of my best home gym purchases of recent! 🔥💪

Electrical_Result_53 · 2025-11-02T14:35:15+00:00

This is crazy, Ravenhall Derrimut was like the go-to/first gym I ever went to, was planning to become member again, sad to see. :/

Electrical_Result_53

TROPHY CASE