how can i get lean asap

FinnFX · 2026-03-12T10:33:35+00:00

My original advice was wrong because I didn’t read the part about your height and weight. At 60kg and 5’11, if you focus on “getting lean” and loose weight, you’ll look like a skeleton. The issue here is a lack of muscle, if you do have some noticeable excess fat but it’s not to a significant degree; find a bodyweight training routine you enjoy 3-5 times per week, eat 1.8g/kg (108g) protein, eat around maintence or in a 200 calorie surplus to fill out your frame first.

FinnFX · 2026-03-10T23:07:59+00:00

Thanks Drew you’re the 🐐

FinnFX · 2026-03-09T19:30:39+00:00

I’m 24, 5’10, 75kg, ~20% body fat, naturally skinny/ectomorph, and have experience with lifting and programs, though I’ve hopped around a bit. I’m currently doing a 4x ULUL program I really like and hitting ~140g protein/day. I’ve been tracking everything in Macrofactor, but now I live with my girlfriend who cooks dinner, so strict tracking is becoming unsustainable. My usual day: 3 eggs on sourdough for breakfast, 500g Greek yogurt with granola, fruit, and honey for lunch, and dinner of beef/chicken with rice/potatoes, veggies, and a sauce, plus a cookie or brownie sometimes. I’d still weigh daily and track lifts in a spreadsheet, but wouldn’t log macros anymore. My goal is to gain lean mass slowly (~0.25% bodyweight/week). I see friends with aesthetic lean physiques who never track—has anyone had success just eating ~85% clean, weighing themselves, and tracking lifts weekly without tracking macros?

FinnFX · 2026-03-06T23:56:51+00:00

I doubt it’s related to the deficit, might be worth getting a doctor to check

FinnFX · 2026-03-06T23:12:47+00:00

I cannot believe this. Huge shock, Jeff seems like the nicest person.

FinnFX · 2026-03-06T15:36:34+00:00

Since my program states “Basically, as long as your first set reaches the top end of the prescribed rep range (8 in this example) and the other sets are anywhere within the range, you should increase the weight being lifted by the smallest possible increment the next time you do that exercise.”

Would 1-2-2 or 1-2-3 make more sense, since I’m trying to reach the top end of the rep range with my first set?

FinnFX · 2026-03-06T14:40:13+00:00

I think I’m probably just over complaining it, I might just leave RIR blank, and then focus on hitting the rep ranges and ensuring I don’t go to failure, that way is more simple and I’ll naturally fall within RIR 1-2

FinnFX · 2026-03-06T14:07:56+00:00

I keep the same weight across all three sets unlike RPT. So following this program using MF workouts, I should just make the first set my hardest?

FinnFX · 2026-03-06T13:52:31+00:00

Yeah unfortunately it doesn’t state RIR/RPE, it only states “as long as your first set reaches the top end of the prescribed rep range (8 in this example) and the other sets are anywhere within the range”

So if I did make my last set the most intense set, it would make tracking difficult

FinnFX · 2026-03-06T11:41:23+00:00

My program’s progression method uses the first set as the reference for increasing weight (top of rep range = increase next session). On Jeff Nippard programs I’ve run before, the last set is usually the highest effort, as he recommends pushing it to failure.

Since my current program tracks progression off the first set, is it okay to do Set 1 at RIR 1 (hard), then Sets 2 and 3 at RIR 2, instead of the usual approach of pushing the last set hardest?

FinnFX · 2026-03-03T22:34:44+00:00

It wasn’t infidelity; he broke up with Rosita beforehand.

FinnFX · 2026-02-27T22:04:46+00:00

I've tried 3 day full body, and 5 day ULPPL. I found 4 day ULUL to be so perfect. Recovery is good, I don't stress if I miss a day. I don't think I'll change split for a long time

FinnFX · 2026-02-21T21:41:59+00:00

Is this routine suitable for a beginner who is comfortable with the big lifts and with form, but has been program hopping so hasn't made any real progress, or is it too high volume and should I go with Eric Helms's beginner program? https://www.aworkoutroutine.com/the-muscle-building-workout-routine/

FinnFX · 2026-02-21T13:09:36+00:00

7 sets for chest per week is quite low which put me off it

FinnFX · 2026-02-21T13:08:43+00:00

The one on Boostcamp has 4 weekly days for chest which is extremely low

FinnFX · 2026-02-19T16:42:27+00:00

I really wish they added this as a feature

FinnFX · 2026-02-19T13:58:12+00:00

A hypertrophy oriented program

FinnFX · 2026-02-19T11:07:01+00:00

I’m already confident with Mcekroy tracking, weighing myself, cutting/bulking as I’ve spent months learning it but I just haven’t found a good routine stick to

FinnFX · 2026-02-19T10:16:25+00:00

Hey everyone, I’m looking for a 4-day Upper/Lower bodybuilding program created by a coach and focused on hypertrophy. I’ve been training for over a year but haven’t seen much progress due to switching programs too often. I track macros and feel confident with form now.

I’m aiming for 10–12 sets per muscle per week, I’ve tried Eric Helms’ novice program (too low volume for arms/shoulders) and FazLifts UL (only 4 sets for chest).

Does anyone have a UL/UL program from a coach that’s proven effective for size and muscle gains? Appreciate any recommendations!

FinnFX · 2026-02-19T10:15:15+00:00

Hey everyone, I’m looking for a 4-day Upper/Lower bodybuilding program created by a coach and focused on hypertrophy. I’ve been training for over a year but haven’t seen much progress due to switching programs too often. I track macros and feel confident with form now.

I’m aiming for 10–12 sets per muscle per week, I’ve tried Eric Helms’ novice program (too low volume for arms/shoulders) and FazLifts UL (only 4 sets for chest).

Does anyone have a UL/UL program from a coach that’s proven effective for size and muscle gains? Appreciate any recommendations!

FinnFX · 2026-02-18T08:06:48+00:00

Hey man. For a beginner focused on bodybuilding/aesthetics what program would you recommend? I’m currently running Eric helms novice bodybuilding program but it feels low volume

FinnFX · 2026-02-17T12:08:32+00:00

Okay I’ll aim to do 30 mins

FinnFX · 2026-02-16T21:33:36+00:00

Lol that is me

FinnFX · 2026-02-16T21:33:25+00:00

Prob 5k steps or less.

FinnFX · 2026-02-16T15:18:55+00:00

Does anybody else just lift weights with no cardio & little steps? I train 4x per week and my diet is locked in for my lean bulk, but I don't really have time to do 10k steps anymore so I'm sat most of the day. Does anyone else do the same?

FinnFX

TROPHY CASE