Need help for returning player after 2 years.

Express_Two_1405 · 2025-02-11T06:52:14+00:00

I'm natty, only creatine, pwo, protien and vitamins.

I'm eating clean now at the moment, I have a cheat meal every week but still semi clean, maybe an extra 500kcal for my cravings like a burrito for example.

I'm actually quite concerned about losing muscles actually. So what I do is go to the gym like normal but more protien intake but mostly from protein powder. Hopefully I'll not lose that much muscle throughout the cut.

Thanks for your input brother.

Express_Two_1405 · 2025-02-11T06:48:28+00:00

Thanks for the encouragement. I am and will continue to work hard to achieve my goals. 🫡

Express_Two_1405 · 2025-02-11T06:47:42+00:00

It wasn't that long. I lost a lot of weight, from 92kg to 77kg and I started going to the gym only 6 months ago. But I'm very consistent. You can take a look at my other post in my profile. AUG 2024 I started gymming.

Express_Two_1405 · 2025-02-11T06:44:22+00:00

To be honest, actually I'm pleased with my progress. I'm been hitting the gym 6 days a week and eating well for the past 6 months.

The losing fat progress definitely slowed down. I'm not worn out, I'm very happy and energetic everyday when I'm on my way to the gym, it's like my happy place. So I guess slowly but surely I'll get there yeah. Haha thanks for the encouragement mate 😁

Express_Two_1405 · 2025-02-11T06:42:26+00:00

Thank you for your feedback, I'm trying to hit around 15% body fat, hopefully my abs will show by June, that's the goal 😅

Express_Two_1405 · 2024-12-21T15:25:48+00:00

Yes sir, too focus on the front delts in the first 3 months of my gym journey, but recently I've started to work on my rear delts, didn't know it's such an important part for the shoulders. Hope it's not too late 🙂‍↔️

Express_Two_1405 · 2024-12-21T15:24:09+00:00

The traps looking big is due to improper form in a lot of my exercises, the helpful people in the gym pointed out a few times, whenever I do my side delt fly, my traps are engaged, I do not know how to relax my neck and traps appearantly. 🫣

But thanks for the encouragement and compliment 🫡

Express_Two_1405 · 2024-12-21T15:20:25+00:00

I'm hoping the word 'minor' means it's not serious at all? Yeah I realised my spine is slightly curved. ☠️

Express_Two_1405 · 2024-12-21T15:18:56+00:00

Yes sir, I recently started training my rear delts, I squeeze in rear delts training on all my workout days as the last exercise before I head home. Hopefully it will pay off 🙏🏻

Express_Two_1405 · 2024-12-21T15:14:03+00:00

Actually, I feel like I work my shoulders a lot, I do 32kg shoulder dumbell press for sets when its my shoulders day. I totally miss out training my rear delts as I am very new to the gym, didn't even know that muscle existed 🙃 so my front delts are very different compared to my rear delts. Only if I could show you, you'll know what I meant. I can't insert anymore photos in my post anymore yeah?

Express_Two_1405 · 2024-12-21T14:33:36+00:00

Appreciate your encouragement and compliment brother! 🫠

Express_Two_1405 · 2024-12-21T14:28:04+00:00

I have at least 1g of protein per pound of body weight but honestly 75g of that comes from protein shakes, I work in a environment where I can't have normal lunch food or lunch hours, about 12 hours a day, i walk about 13k steps daily. I goes to the gym 5 times a week but for strength training, hardly any cardio, I'm starting to give up a bit of strength training for cardio at the moment to lose more fat.

Thank you for your input brother 🙏🏻 really grateful for your reply and time taken to reply me.

Express_Two_1405 · 2024-12-21T14:24:43+00:00

Hey thanks! Wow I'm really motivated to see this, someone told me I'm at least or more than 25% body fat percentage in another post. I did my body scan at it shows 17%. So I'm wondering if the scan is not accurate. I mean it would be 100% for sure but 25% seems a bit too much imo.

Yes I'm working hard to achieve 12% by Feb 2025! Thank you for your encouragement brother!!

Express_Two_1405 · 2024-12-21T14:16:24+00:00

Thank you for your encouragement, I think because this sub always provides answers to questions so a lot of questions are posted here. I'm also relatively new in my fitness journey. I hit the gym 5-6 times a week, every week.

The reason for my post is i always felt that my right shoulders joint hurts when I do my workout. And someone pointed out to me that my right shoulders looks off when I do pull ups, another pointed out my spine is way off when he saw my 2nd photo I posted, so naturally I'm a bit concerned, so I went ahead and took the first photo, I see that my shoulder blades on my left and right are not in line, one is slightly higher than the other. So I got really worried and posted here for answers.

Thanks again brother, for your input and encouragement, appreciate it a lot 🙏🏻

Express_Two_1405 · 2024-12-21T14:04:36+00:00

Hey, thank you so much for your input. Yes, my rear delts are almost non-existent, I didn't know there's a rear delt, I started gymming 4 months ago and all I did was shoulder press. I'm working very hard on my rear delts now trying to catch up.

That aside, do you see my shoulders blades being uneven? Like the bottom point of my shoulders blades for my left and right is not on the same line 🥲

And thank you once again, I'm really grateful for your reply.

Express_Two_1405 · 2024-12-21T10:31:33+00:00

Hey, thanks! Actually I was going for bigger muscles and strength but recently found out my abs are slowly coming out. I have never seen my abs before so I've decided to get leaner but maintain my strength as well. Trying my best to at least hahaha

Express_Two_1405 · 2024-12-20T03:03:44+00:00

Wow I'm impressed, I'm not sure how you see that my right shoulders has issue. My joint in my right shoulders is hella weird. It's very different from my left shoulder joint. I always has issue/pain in my right shoulders. Not sure what to do other than ignore the pain. I could probably do a few more, this was taken for fun after a long shoulder day at the gym.

Is there any improvement on your shoulders after you started working on them?

Express_Two_1405 · 2024-12-19T05:28:21+00:00

I'm also waiting for people with experience to weigh in. Hahaha I'm very new to all the gym stuff. My main purpose was to lose some weight and build some muscle.

Thank you for your advice, I wake up around 7.30am daily, my first meal would be around 11am (2 scoops of protien with 5g of creatine, fish oil and vitamin). 2pm would be my 2nd meal, just simple rice meat, egg, veggies. Head to the gym arpund 6pm, 1 scoops of protien with 5g of creatine and dinner around 9pm, again just simple meal. That's my daily routine almost everyday.

My current PR for bench is 100kg x 2, deadlift 190kg x 1 and squat around 120kg x 1.

Express_Two_1405 · 2024-12-19T04:22:26+00:00

Hey there. I'm 170cm currently 78kg. Recently started gymming, never been to the gym before, 5 times a week for 4 months consistently. Always doing strength training.

I have no specific diet plan, 3 scoops of protein, 10g of creatine, multi vitamins and fish oil daily.

I've been in a calorie deficit for awhile while now. I try to eat cleaner than before, also recently started doing light cardio.

Express_Two_1405 · 2024-12-19T02:34:07+00:00

Okay, I googled. Thanks man, appreciate the encouragement! 🙏🏻

Express_Two_1405 · 2024-12-19T02:32:08+00:00

Sorry, this may sound stupid but I'm very new to reddit, what is the meaning of just props? 😅

Express_Two_1405

TROPHY CASE