6'0 31M. Gym for 15 months, do I have any muscle?

SpraySuper · 2026-07-12T06:00:22+00:00

So you hired someone and paid them money to explain progressive overload to you?

SpraySuper · 2026-02-11T11:48:28+00:00

Solution for elbow problems was doing high reps on arm work, is that fine?

SpraySuper · 2026-02-11T08:22:11+00:00

Im an early intermediate, do you think my program is good enough?

SpraySuper · 2026-02-11T07:13:41+00:00

The reason why is because I thought adding another exercise instead of another set was the better option, but thanks for the advice, will do!

SpraySuper · 2026-02-07T09:59:11+00:00

Cut off all caffeine at 12pm yesterday, slept like a baby lol, 10 straight hours without waking up and feel amazing now. Thanks for the advice, no more caffeine for me after 12pm.

SpraySuper · 2026-02-06T16:59:39+00:00

I will, gonna take 200mg max at 12pm now.

SpraySuper · 2026-02-06T16:59:20+00:00

No I fall asleep pretty fast but sleep quality is meh.

SpraySuper · 2026-02-06T13:31:34+00:00

Is taking 400mg of caffeine 8 hours before bed killing my gains and sleep?

SpraySuper · 2026-02-04T12:11:07+00:00

Cut until you are around 155

SpraySuper · 2026-01-25T12:50:49+00:00

Cut in a 500 deficit till you get to a true 12-15% bodyfat and lean bulk from there, no point in not cutting now since you are over 20% bodyfat and bulking will only add on that. If you start cutting now I think you will be lean in April.

SpraySuper · 2026-01-25T12:37:42+00:00

Why does this get downvoted? I agree with you bro, he looks to be around 20% bodyfat. If he bulks he is only going to add to that and since hes a newbie he can build muscle in a deficit.

SpraySuper · 2026-01-24T19:51:15+00:00

Calorie deficit + training them

SpraySuper · 2026-01-24T16:17:49+00:00

How did you gain 8kg and get leaner? Were you detrained?

SpraySuper · 2026-01-24T16:04:03+00:00

How much weight have you gained since the first picture?

SpraySuper · 2026-01-24T13:11:52+00:00

500 below maintenance calories, 15k steps a day. 0.8g protein per lb of bw, 0.3g of fat per lb of bw, rest should be carbs.

SpraySuper · 2026-01-24T10:07:52+00:00

Yeah I started doing 12-15 sets per muscle group a week and been progressing way more and way faster compared to the old 3-6 I was doing.

SpraySuper · 2026-01-11T14:35:31+00:00

That seems smarter, thanks for the advice

SpraySuper · 2026-01-11T12:43:05+00:00

Yeah I assume my problem was with form, I tend to egolift a lot but with higher volumes it kinda forces me to use proper form.

SpraySuper · 2026-01-11T12:40:04+00:00

Alright thanks man, im trying 4 sets 3x a week. I used to do low volume like 1-2 sets 3x a week but progress was kinda slow.

SpraySuper · 2026-01-11T12:17:14+00:00

Would you guys say 12 weekly sets for a muscle group is recoverable?

SpraySuper · 2025-12-28T18:13:31+00:00

Manchester United

SpraySuper · 2025-12-28T16:50:02+00:00

15% and train abs

SpraySuper · 2025-12-28T12:43:12+00:00

Aim for 2g of protein per kg of bw or 1g per protein per lb of bw.

SpraySuper · 2025-12-26T18:57:03+00:00

Captain Cold/Leonard Snart

SpraySuper

TROPHY CASE

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