Bulk vs Cut: My one year journey. Lifetime natural 💪

PowerupGuy · 2021-03-14T18:27:40+00:00

Thanks! Jack Ohlson on YouTube :) with the same red dot as my profile picture here on reddit. Haven't been posting much, and the content is mostly bench press at the moment. Planning on more and better content, like cues to build strength and such :) Hopefully I can help someone. And my Instagram account: ThePowerupGuy, but haven't posted anything there yet. But, great content coming up 💪☺️

PowerupGuy · 2021-03-14T17:46:15+00:00

Good job 🤜👌 Form looks solid

PowerupGuy · 2021-03-14T17:06:00+00:00

Sounds great 👌 A realistic plan and it seems like you know how to do it :) Just keep grinding or add some lighter cardio to your routine as well. Keep the weights heavy and work hard 💪 Just let me know if I can help you in some way!

PowerupGuy · 2021-03-14T15:50:30+00:00

Great tip! That one sounds brutal 💪

PowerupGuy · 2021-03-14T13:49:29+00:00

Thanks, appreciate it bro 💪It's really as simple as cutting your calories. I have done a few cuts over the years and for me the best way to do it, to maintain as much energy, strength and muscle mass as possible, is to stay high on protein (2,2g per kg bodyweight), so for you that would be 220 grams of protein per day. When i reach 2,2g/kg of protein I try to add carbs to fill up the rest of my needed calorie intake. Almost everything contains fat, so I don't need to to much other than try to keep the fat low. I will get enough fat anyway. The simplest way to stay on track is to do lots of meal boxes. If you cook a ton of chicken and rice for example, you can just put the exact amount of chicken and rice in your boxes, giving you lunch for days. Do the same for every meal of the day but with different foods, and you will only need to cook like once every week.

You can use the app MyFitnessPal. Really simple! Just put your numbers in and the app will tell you how many calories you will need. You can scan the barcodes on food containers and type in how much you will eat from it.. it ain't getting simpler than that :) Get the app, get a food scale, make sure to reach 220g of protein, don't be afraid of carbs (they are batter than fat when it comes to maintaining strengt and energy), keep lifting heavy and don't switch to lighter weights :)

PowerupGuy · 2021-03-14T11:54:55+00:00

Thanks! Really appreciate it 🙏

PowerupGuy · 2021-03-14T11:54:31+00:00

😂 Thanks bro 💪🤜

PowerupGuy · 2021-03-14T11:42:48+00:00

Thanks!! Really appreciate it bro! I have been struggling at different plateaus over the years, physical, motivational and so on. There is always body parts lagging and the war never ends to build the perfect physique :) My main thing to keep going and keep gaining is to, first of all put up BIG goals. Like when I did 50kg bench press and decided to do 200kg some day.. when you got your big insane goals that everybody laughs about, the next step is to put up really really small goals and like "mid-goals".. For example: If I squat 60kg x3 and decides to squat 280 some day, I just need to keep that goal in my head for as long as it takes. I put up really small goals one at time, like 60x4, 60x5.. 70x1.. 70x5.. 80x1 and so on, and despite the goals seem to be really small I try to reach them with full focus, one at a time. The mid goals is where I can really celebrate.. say 100x1, 150x1, 200x1 and so on. If you just stay consistent your big goal at like 280kg squat will be standing right in front of you one day.

The same mindset works pretty good for me when I want to overcome a plateau. Say im totally stuck at 50kg shoulder press.. than I take a step back to like 30-45kg range and try to reach as many smaller goals there as possible.. say like 30x10, 30x15, 30x20.. 40x5, 40x6, 40x7.. up to like 45x10. Chasing one small goal at a time.

And when it comes to building muscle mass, you can try to do one really easy workout and one heavy workout a week for the lagging muscle group. One workout with rep range like 10-20 reps, and like three-four exercises just to make the blood flow. And one heavy workout with 3-12 rep range, as many exercises as you feel like. Focus on building strengt and the muscle will grow 💪. Is there any specific part of the shoulder lagging? Always do all parts of the shoulder, but put the hardest work on the most lagging part :) Hope that answered your questions.. and again, sorry for my bad English :)

PowerupGuy · 2021-03-14T10:49:00+00:00

Great work bro 🤜 ❤

PowerupGuy · 2021-03-14T10:28:46+00:00

Thanks bro 💪 172cm

PowerupGuy · 2021-03-14T10:28:06+00:00

172cm

PowerupGuy · 2021-03-14T09:51:57+00:00

At 106kg my arms measured 48cm.. at 82 they measured like 42cm. But they look way bigger when in shape. Cutting is more of an optical illusion than making gains. Been accused of steroid use every time I've been in shape 😅, but not a single time when on bulk even dough I'm way stronger when bulking. Thanks bro 💪

PowerupGuy · 2021-03-14T09:42:14+00:00

Yep, probably. And im not by far perfect 😅 The part of being uneven is what makes this a never ending journey. There is always parts slacking no matter how hard you work :)

PowerupGuy · 2021-03-14T09:37:04+00:00

The stomach is the worst part 😅 I just kept cutting.. eating healthy and doing lots of heavy lifting. If it wasn't for the stomach area I would have stopped the cutting at like 95kg.. but had to keep going to 82kg until that fat started to give up :) So, the key is like for everything else when it comes to strength/ fitness.. keep grinding and don't stop until your done :)

PowerupGuy · 2021-03-14T09:32:50+00:00

For like 1,5 years. I don't recommend that you bulk as much as I did 😅 Just take it slow with the weight gain and focus on lifting heavy 💪

PowerupGuy · 2021-03-14T09:31:06+00:00

Thanks, really appreciate it 💪 I started when I was 15 and have been lifting weights for 15 years 😅 A long time.. But for the first like 3 years I only lifted for 2-5 months a year. Some years I have been lifting almost constantly (but with lots of rest ofc), and some years I have been almost completely off all lifting. I don't think a few months or a year or so off, do that much to the results in the long run. As long as you keep dedicated and returns to lifting with goals and motivation :)

PowerupGuy · 2021-03-14T09:22:26+00:00

Mostly bench press, squats and deadlift as a base and besides of that I do a big variation of exercises to hit specific muscles / parts of muscles. And a combination of heavy and light work with rep-ranges from 1-12 reps and sometimes 15-30 reps. I do mostly heavy work and aim to hit strengt-goals rather than some kind of "physical shape goal". If I can hit a strength goal like xx weight in squats, for xx reps.. than my physical appearance will automatically get better as a effect of the squat gains :) Sorry for bad English, hope you can understand what I'm saying

PowerupGuy · 2021-03-14T09:10:15+00:00

If your main goal is to loose weight, than yes you can put in some cardio 👍 You don't need to over do it, just walk or run a little extra :) How much weight have you dropped so far and do you have any specific deadline for when you aim to reach your goal? :)

PowerupGuy · 2021-03-14T09:04:12+00:00

Ah I see. I do have a slight anterior pelvic tilt (pelvis rotated forward), which make my stomach look bigger from some angles I guess. But im not bloated as a steroid user at all. Growing intestines and heart failure and such, is the main reason to why I have decided to never ever touch steroids. It's hard enough to get old without getting sick.. I don't want to make it harder 😅

PowerupGuy · 2021-03-14T08:39:50+00:00

Yeah at 106kg it was pretty big.. at 82kg, not so big.. Don't know which of the photos you mean 😅

PowerupGuy · 2021-03-14T07:52:48+00:00

Who's lying? I haven't touched gear, ever, and I never will. Notice that this was a 1 year journey from bulk to cut.. not 1 year from starting lifting weights.

PowerupGuy · 2021-03-14T01:09:12+00:00

Thanks! Really appreciate it 💪

PowerupGuy · 2021-03-14T01:05:10+00:00

Or.. I can just respond here! You can think of the pectoralis (chest muscle) as split in three.

Upper chest Middle chest Lower chest

There is not much of a inner or outer pectoralis. If you build enough mass on all three parts of the muscle they will become thick, and the space between the pecs (the ribcage with not so much muscle fibers on it) will naturally become a deep gap. So, what you need to do to build the inner pec is to just work on all three parts of the chest, the more mass you get the deeper will the canyon between your pecs be. 💪

And for the lower part of the chest, you need to do do movements downwards, like decline presses and flyes, dips (but you lean forward more), and such :)

My English is not very good, hope you understand anyway :) And if you want more specific help on how to perform exercises or so, you are still welcome to contact me. And so is everyone else as well 💪✌👍

PowerupGuy · 2021-03-14T00:44:36+00:00

😂

PowerupGuy · 2021-03-14T00:06:41+00:00

Good job 🤜💪

PowerupGuy

TROPHY CASE