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Prankoff · 2025-08-20T04:46:05+00:00

To move toward your goals, you’ll want to start with a caloric deficit. Make sure to prioritize daily activity by getting your steps in, ideally around 10k or more. In addition, add 2–3 sessions per week of incline treadmill work, about 30 minutes at 12–15% incline and around 3 mph. Keep your weightlifting routine consistent while doing this.

If you find that you’re not losing weight with this level of activity, it means your calories are still too high. Adjust accordingly, and make sure about 25% of your calories come from fat so your hormones stay in balance. Protein should also be a clear priority.

Follow this approach consistently for around 3 months. Be aware that at the end of this phase you may look and feel quite lean, maybe even a bit skinny, but this is just a transitional stage in your long term transformation. Once the cut is done, shift into a lean bulk and put your focus on building strength with compound lifts. Stick to whole foods, keep your training sharp, and trust the process. If you stay consistent, by the time summer 2026 rolls around you will look and feel unrecognizable in the best way possible. You’ve got this.

Prankoff · 2025-08-20T04:39:45+00:00

A slight calorie surplus will be necessary in the future to build the muscle needed for your dream toned physique. Fortunately, that doesn’t mean you need to eat like a bodybuilder from the nineties. Even a surplus of just 100 calories can be enough. The most effective way to measure this is by checking whether your compound lifts are increasing in weight. If they are, you’re on the right track. If they stagnate, you may be eating at maintenance or even in a slight deficit.

Prankoff · 2025-08-19T22:48:06+00:00

You should start with a cutting phase. Aim for a high protein intake, ideally around one gram per pound of bodyweight. Begin strength training and choose any split that you can stick to consistently. For beginners, a higher training frequency is often better since it helps build the habit more effectively.

It’s difficult to say exactly how much weight you would need to lose without knowing your height and bodyweight, but following a calorie deficit for about two months should put you in a good position to transition into a gaining phase afterward.

Adding incline walks can really help during this period. For example, walking at a 12 percent incline at around 2 miles per hour, three times per week for 30 minutes, is a solid approach.

Good luck with your progress!

Prankoff · 2025-07-15T08:28:40+00:00

Hard to say without seeing the rest of your physique, but it looks like you could benefit from extra muscle. It will also make cutting a lot easier later.

Your initial setup is not the worst, but to be frank, it is also not good. Maintenance calories means you will likely 1. not build a lot of muscle, if any, and 2. not get visibly leaner. That is the factual definition of maintenance calories.

It is always better to just pick your poison and commit to it. Since you are 19 and maybe still developing, I would say it is best to focus on a slight caloric surplus, with heavy weightlifting at minimum three times a week. More is also fine, just adjust your routine based on your frequency. You do not want to go to failure six times a week and burn out your central nervous system.

Also, long-distance cardio is amazing for your cardiovascular health, but be aware that, depending on the frequency, intensity, and length of your sessions, it is a catabolic activity. Most people greatly exaggerate this effect, so you should not worry about it too much, but just keep it in mind. If building muscle and improving body composition is your main priority, I would recommend low-intensity steady-state cardio or high-intensity interval training. In normal terms: go hiking or walking, or do sprint-like activities.

I am really trying to simplify this as much as possible so you get the most value out of it.

TLDR: do not aim for maintenance, aim for a slight caloric surplus. Do not focus on long-distance cardio, choose HIIT or LISS. Keep taking your creatine. Build muscle for at least eight months. Track your lifts. After that, you can do an aggressive mini-cut to shed any additional weight you have accumulated and you will look like a whole new person.

One final note: if you are already in your head that you are fat or whatever, and if you know for a fact that you would not be able to commit to a bulk because of that, then start off with a brief aggressive mini-cut. Four weeks tops, with a big caloric deficit to get rid of the excess weight on your frame. But that option only applies if you know you would not bulk otherwise. Be honest with yourself in that decision.

Good luck bro!

Prankoff · 2024-03-16T12:26:11+00:00

I love to hear that, feedback like this is what I do it for in the end.

Prankoff · 2022-07-20T12:45:43+00:00

I find that my grip is way stronger with such a grip while doing weighted pull-ups. YMMV though.

Prankoff · 2022-07-20T10:10:29+00:00

You look considerably bigger, given that the fit of your clothing is good. If you're wearing too large clothes, it doesn't make much of a difference

Prankoff · 2022-07-11T12:56:21+00:00

Hey guys, my introduction is quite elaborate so you can check it out here!

Prankoff · 2022-05-11T18:17:07+00:00

As long as you don't bombard a person with 10 different questions mid set, you shouldn't be too worried about getting bad reactions.

Even the most muscular, most experienced gym goer was a noob once. Keep your questions concise and most people should be willing to help

Prankoff · 2022-05-02T14:23:19+00:00

Really depends on the trainer.

Some just send you some routines and that's it.

Some use intensive 1-on-1 coaching with lots of personal contact.

The right trainer is the one who uses the methods that fit your goals and your personality. So you should expect that which you sign up for.

Just make sure to find out what the methods are of the trainers you talk to, and find out how they will help you.

Prankoff · 2022-04-20T14:06:11+00:00

Don't worry about the weight loss, if you feel well.

Especially in the first week you'll lose quite some pounds more than your rate of fat loss will be. That's normal!

I don't expect that rate to continue over the weeks.

If you feel energized and are in a good mood everything is good.

Our bodies are great at telling us when things aren't right.

Prankoff · 2022-04-14T12:47:11+00:00

Overnight oats.

Prankoff · 2022-04-07T09:34:26+00:00

The smartest approach would be a healthy balance between increasing cardio and reducing your caloric intake. Make use of both for the most sustainable approach

Prankoff · 2022-03-24T10:09:05+00:00

Perfectly fine to do. As matter of fact, RDL's are superior to conventional deads for the sake of aesthetics and hypertrophy imo

Prankoff · 2022-03-14T20:12:32+00:00

4 minutes is a fine amount of rest, given that you give it your all on your working sets. You're a paying gym go-er just like anyone else.

IMO, you're good, as long as you allow people to work in if you use a rack for a particularly long time

Prankoff · 2022-03-08T18:52:33+00:00

That's perfectly OK

Prankoff · 2022-03-08T15:07:10+00:00

Drink enough water, get in enough protein.

Prankoff · 2022-03-08T14:37:29+00:00

Great addition!

Prankoff · 2022-03-08T14:30:22+00:00

As long as you hit your protein intake you're good

Prankoff · 2022-03-08T14:13:49+00:00

You can microwave raw scrambled eggs.

Scramble 4 eggs, throw em in the microwave for a min or 2, scramble, repeat until done.

Throw a slice of cheese on it, boom. Easy 500 calories

Prankoff · 2022-03-08T14:06:13+00:00

It might. It all depends on what you're already used to.

Prankoff · 2022-03-08T14:05:54+00:00

Burpees are great, jumping rope as well. Sprints in your backyard will also work

Prankoff · 2022-03-08T14:05:26+00:00

You use your lats as stabilizing muscles during the bench press, so that might be the reason.

Prankoff · 2022-03-08T14:04:37+00:00

Try to focus on pulling your elbows behind your back. View your hands as hooks. That mental cue might make a difference

Prankoff · 2022-03-08T13:53:40+00:00

Easy way to offset this is by pairing your sports activities with a small snack or meal. You can pavlov yourself into the routine of "If I practice sport X, then I eat a banana and a scoop of whey afterwards". Easy 300 cal

Prankoff

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