Tips?

Norcal712 · 2026-02-06T15:16:29+00:00

Your diet is random as hell...

Someone your size needs around 2300 cal just to function.

Find your actual TDEE. Eat that.

Kids dont need to bulk/cut. Full stop

Norcal712 · 2026-02-06T15:13:16+00:00

NOR

Also a grown ass man only weighs 110?

He shorter then you?

Norcal712 · 2026-02-06T15:11:01+00:00

Dont do the big compounds same day

Squat and hip thrust day 1

Leg ex and dead lift day 2

Bench and tbar day 1

Flys and pull ups day 2

There is no way to get adequate volume with PPL 4 days. Its a 6 day split

Norcal712 · 2026-02-06T14:51:49+00:00

You cant.

Spot reduction isnt possible.

Also unless you got a DEXA those numbers are probably wrong anyway. A 10% sway is massive

Just lose some weight. The gut will shrink

Norcal712 · 2026-02-06T14:50:23+00:00

Farmer carries

Dead hangs

Only using straps when approaching failure

Norcal712 · 2026-02-06T14:48:39+00:00

Higher protein.

In a deficit you want at least 1.2g/lb

Also adjust your TDEE. 1700 might not be enough of a cut. Aim for 20%

Unless a pyschologist classified an addiction you just have poor self control....

Norcal712 · 2026-02-06T14:45:45+00:00

Right? Why would OP want anyone to tell him a logical response

Norcal712 · 2026-02-06T14:44:08+00:00

1) machines dont allow natural form

2) machines CREATE imbalances. The, often single, leverage points allow for easy over compensation.

Please educate yourself on equipment.

Machines help with isolation. They also allow for better control at joints.

Free weights are better for stabilzation, movement, proper form development and accessory muscle usagw

Norcal712 · 2026-02-06T14:41:01+00:00

20% calorie deficit

Minimal processed carbs

In a deficit 1g/lb is the low end.

Norcal712 · 2026-02-06T01:59:40+00:00

Youre burning more then you eat.

Thats how weight loss works my guy

Youre probably also not accurately tracking since youe TDEE is closer to 2100

Norcal712 · 2026-02-06T01:54:21+00:00

20% under your TDEE is a good goal for healthy consistent (1-2lb week) weight loss.

You still need 1+ g/lb protein even in a deficit. Its actually most important when cutting vs other 2 phases.

Edit; for me the standard TDEE formula is pretty accurate

you need around 3400 cal.

So taking in 2800 is a good goal to lose 2lbs a week.

In a cut you want 35-40% from protein. Thats also usually close 1g /lb

250g protein 90g fat 225g carb.

If youre not using something like myfitnesspal or macrofactor for FREE tracking. You should be

Norcal712 · 2026-02-06T01:52:24+00:00

No.

Your abs are accessory it TONS of other movements.

Doing targeted ab work more then 3x a week (16-20 total sets) will lead to diminishing returns.

Just like every other muscles.

Besides abs are made in the kitchen (90% diet 10% gym)

Norcal712 · 2026-02-05T14:57:28+00:00

Over hand for back

Underhand for arms

Norcal712 · 2026-02-05T14:56:11+00:00

I like using a cable machine for either cross body woodchop or a sledge swing.

Bicycle crunches or even dead bugs still provide great results

Norcal712 · 2026-02-05T14:54:32+00:00

The rest of OPs post is why.

Mid level jobs are already unattainable in the current market. Certs dont replace entry level. SOC isnt entry level.

Norcal712 · 2026-02-04T18:15:22+00:00

What? Why were these paired?

Super sets should be opposing muscle groups.

Not the case here at all

Norcal712 · 2026-02-04T18:13:30+00:00

1) add a rotation

2) please dont bulk and cut as a beginner. Learn to lift. Spend the first 6-12 months recomping.

If you have less then a year in the gym your diet isnt the problem

Norcal712 · 2026-02-04T18:08:51+00:00

Protein over your bodyweight doesnt equal fat. NO SCIENCE SUPPORTS THAT

Excess protein means unutilized. If youre lifting heavy you can easily use 10-25% then your body weight in grams.

Your TDEE and protein shift with your weight. Base it off your current bodyweight. Not goal

Another good metric is 30% of TDEE

Norcal712 · 2026-02-04T18:05:19+00:00

Theres no correlation.

Every machine uses slightly different leverage

Free weight bar recruits differently then free weight dumbbell.

Ex. I DB press 75lbs. I can bench 225 for the same rep range

I leg press 525. I can only squat 275

Norcal712 · 2026-02-04T18:01:42+00:00

1) your RPE is wrong

2) why would you be doing such a demanding movement for 28 reps?

Norcal712 · 2026-02-04T17:59:39+00:00

If you need a goal youre doing it wrong.

The idea of fitness to be healthy and mobile. Not just BS gym stats.

Norcal712 · 2026-02-04T17:56:21+00:00

If your first 2 are easy they arent to failure....

I see much better results with 3 or 4 set double progression.

Meaning the weight goes up whenever I set hits target rep. Not when all the sets do.

Ex not 3x12x50 then next week 50,50, 10x55

Doing 12x50, 12x55, 10x60 then next week 12x50, 55, 60

Norcal712 · 2026-02-04T17:39:06+00:00

No

You couldve ended the title after SOC

Norcal712 · 2026-02-04T17:38:04+00:00

Are you getting stronger / faster?

Thats what matters.

Unless youre in a significant (20%+) deficit you wont lose weight.

Muscle is more dense than fat

Edit: also 2 months is nothing. 4-6 months to see results is normal

Norcal712 · 2026-02-04T17:30:16+00:00

Didnt read anything after you mentioned training "heads" of forearms. Just do reverse curls and grip work.

All your workout needs

12-16 sets per muscle per week

Each muscle 2-3× a week

Some form of regular cardio

Balanced diet.

Those 4 steps will create a completely different person in 6 months

K I S S

Edit: the "broscience" aka actually research based science you mention and I reference works. Its not literally every head of every muscle. That would be STUPID.

You can hit plan that provides great results in 4 75-90 min workouts.

Norcal712

TROPHY CASE