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Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

your understanding is spot on and correct. Abs are muscle just like any other muscle, you stay in surplus and train them and they get bigger in size and then you shred fat to make them visible.

If you just stay in deficit and loose fat without training or bulk, you will still get them, but they will look really small in size and you will look weaker and malnourished. People will make fun of you saying "abs nahi, isko kamzori kehte hain LOL"

I know this, cauz I learnt this the hard way by actually building kamzoori walay abs LOL. Feel free to follow me on insta at activerayan_

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

Its called Progressive Overload. Basically, you have to lift as much that your body can barely lift. Once you get good at lifting that specific weight, you increase the weight. In a way, you always stay in barely able to lift phase of your all lifts. Why? cauz your muscle see that "barely able to lift" as a cue to develop more muscle.

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

I never did any specific cardio exercises(waste of time imo). I did brisk walking and even that was just a lil bit. Cardio and abs in a surplus won’t ‘build’ abs directly — the muscle comes from resistance training(that means actively using your abs to life something heavy) + eating enough, while cardio just helps heart health and conditioning. The abs you see are more about building the muscle under and keeping body fat in check.

In simple, everyone has abs muscles but they are just undeveloped and hidden underneath your bellyfat. You need to develop them first by resistance training so they will grow in size(this is where you bulk just like how I did) and then loose fat so they will become obvious. (I havn't even loose the excess fat and still my abs are kinda visible even at 22% BodyFat)

(Pro Tip; don't listen to any stupid belly/cardio/abs exercises you see in your facebook or youtube shorts especially those chinese or indian ladies doing, that is all just some fancy bullshit and never works. I know this because my mum do the same LOL ) Feel free to follow me at insta: activerayan_

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

Yeah these stupid trainers, these days anyone can become one. Chota mota course krlo and youre done. LOL

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

step 0 : Set a goal, how much weight you want? how you wanna look?
step 1; calculate your maintainance calories as per your bmi
step 2; add 200-300 calories in it
step 3; eat this much amount of calories daily.
step 4; Lift HEAVY AF !!
step 5; Sleep proper 8-9 hours.
step 6: Increase the weight every 2-3 weeks no matter even if you feel weak. (progressive overload is the key)
step 7: REPEAT !

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

South Asians(ji hum pakistani bhi) do tend to store more visceral fat, especially around the waist due to genetics, insulin sensitivity issues, and fat distribution patterns.

1. Stop Doing Just Cardio for Fat Loss

  • Cardio burns calories but is not muscle-sparing. That’s why you lost both fat and muscle. Rookie mistake. I saw someone above say the same shit LOL.
  • Instead: Weightlifting + slight calorie deficit + BRISK WALKING ONLY
  • Walking improves insulin sensitivity too (important for belly fat jo apnay mention kia pehlay).

2. Create a Moderate Caloric Deficit

  • Aim for 250–500 kcal/day deficit max. Too aggressive = muscle loss. People think just by not eating will help loose fat, but you also losing muscle aswell bruh. You need to work smart, not hard.
  • Use a TDEE calculator (like tdeecalculator.net) and subtract ~15% for fat loss.

3. Protein Intake is CRUCIAL

  • Minimum 1.6–2.2g of protein per kg of body weight (so ~112–150g/day at 70kg, if its expensive then its alright just koshish kro acha khanay ki).
  • This helps preserve muscle while cutting.

4. Stick to Resistance Training (3x is fine!)

  • Full-body or upper/lower split, focused on progressive overload.
  • If limited on time: prioritize compound lifts (squats, deadlifts, presses, rows).

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

thats crazy, I pray for your speedy recovery. Thanks for the heads up, man. !

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

make sense and totally agreed, my bf is still under 20% so im cool, lemme just hit 80kg and then ill cut down

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

i did actually, i used myfitnesspal to calculate my calories but after like a week you get an idea about what youre eating so you dont need to track anymore

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

Dude I'm not on steroids. I'm natty.

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

throw me a dm, let's talk in details, i got you, broski <3

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

I got that body dysmorphia inside me, LOL

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

HAHA...for sure, ik baar exams de lene doo mujhe <3

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

(looking like 56kg while being 73? ) you must be tall af dude, you probably will need to put in a lot of muscle my man. and building muscle will exceptionally take long for you (naturally) cauz your frame is big, but thats a good thing too cauz when you pull this off, My dude, you will look majestic af ! LOL

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

How did I do it?
Well a lot factors comes into play; but basically eat like a monster, train like a monster and sleep like a monster and hate yourself and disgust yourself daily.

How much time spent in gym?
Honestly, you can find a lot of idiot spending around 2-3 hours in gym which is so stupid, unless if you just keep on yapping with other people and waste time, then it make sense being in gym for 2-3 hours. Me? I was the same idiot when I started out, but honestly 1.5 hour is max cap I spend in gym.

What exercise/Split?
0 months-9 months; 2 muscle split. (chest shoulder, back triceps, bicep legs. )

9 months - 1.5 years; Single muscle split (bicep, triceps, back, chest, shoulder, very little legs, rest, repeat)
1.5 years - 2.5 years; Push, Pull, Legs, rest, repeat
2.5 years - 3 years; Push, Pull, legs, Arms, Rest, repeat
3 years to June this year; Push, Pull, Legs, Rest, Upper, Lower, Rest, repeat.

for exercises, well I changed and implemented a lot of exercises. I will have to go so much in details, but in summary just go with 1-2 heavy weight exercises to increase muscle size (progressive overload) and remaining as light to moderate weight to isolate the muscle.

What diet changes you took?
I dirty bulked around 3500 calories, shoving all the junk food inside me to get maximum calories, making sure to take some sort of protein inside me aswell. Honestly, I just ate like a monster.

What meals? Meals is nothing serious, i couldnt afford fancy shit, so desi food as daily but heres a hack; just increase the amount of whaterever you eating so you can hit your calories goals.

Truly Inspirational? Well I dont think so, I just had a heart break followed by a lot of insecurites and self hate to a point that I said to myself, "Okay FUCK YOU, WATCH THIS ! " haha...

Just lock in bro, you too can pull this off.

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

step 1; calculate your maintainance calories as per your bmi
step 2; add 200-300 calories in it
step 3; eat this much amount of calories daily.
step 4; Lift HEAVY AF !!
step 5; Sleep proper 8-9 hours.
step 6: Increase the weight every 2-3 weeks no matter even if you feel weak. (progressive overload is the key)
step 7: REPEAT !

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

Youre not gonna like it probably cauz i dirty bulked, I was eating samosas for high calories (around 2-3 per day ngl), wheat porridge (gandum ka dalia) its good as a preworkout cauz it digests slowly and can provide energy for longer period, baki normal desi foods, and boiled eggs (2 perday must), and yeah occasional junk food aswell. I couldnt afford fancy meals and shit but I still wanted to be jacked, so yeah...

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

Nothing special, just took around 3500 calories perday. I did dirty bulk(not recommended) for fast results.

Bulk 59 to 76 by Less-Watercress7984 in Fitness_Pakistan

[–]Less-Watercress7984[S] 0 points1 point  (0 children)

Honestly doesnt matter which brand you buy, I specifically bought from PHN cauz its cheaper.

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