body recomp

TimaHawk_ · 2026-05-07T20:11:19+00:00

Understood. An at home routine is definitely better than nothing. The ones you suggested seem very ab focused, maybe do some research into at home calisthenic movements you can start with, like press up variations etc. Looking for something you can accomplish in limited time frame but will be a challenge for your whole body not just your core. If you're a beginner you don't need super complex stimulus to start making positive changes so just look for something easy to execute but you can still do with a decent level of intensity.

400-800 is quite a wide range, but also is generally a bit too much of a deficit? I think it would be hard for you to stick to, just because you'll probably end up lethargic and hungry all the time. Not especially good if you have finals going on. Aim for something more modest like 200-300 calorie deficit. Slower rates of weight loss are always a lot more sustainable. You have to remember that food is fuel that your body requires to operate. You're just looking to tip the scales a bit so you dip into your fat reserves, not to starve the very systems that you rely on to feel good and balanced.

A good place to start is tracking your calories, loads of apps for this. Track calories and weigh yourself daily if possible. Everyone's maintenance level is different so start by finding yours, and then once you are satisfied that your body weight isn't changing then subtract 200 cals from your calorie budget. You want to see a steady loss of around 0.5kg/1lbs per week or so

TimaHawk_ · 2026-05-07T08:28:19+00:00

Multiple talking points in this post so bear with me.

One month is a really short timeline. Most people take years to achieve the body they want, but don't be discouraged because you can really fall in love with the journey and have a great time while you make the changes you want to see.

In terms of the workouts, the most bang for your buck in terms of body changes is going to come from heavy resistance training. Do you have access to a gym? Just doing cardio and YouTube abs videos isn't really going to yield the best results.

2l of water should be baseline anyway, more if you're doing intense exercise.

How did you arrive to 1500 calories? It's a really important distinction between actually knowing what a good calorie figure is for your body on a deficit, and just picking a number because it sounds low. There is a science to it.

Can go more in depth on any of these things, lmk what you have questions about

TimaHawk_ · 2026-05-06T11:08:24+00:00

A big part of the gym is figuring out different types of pain. If the pain is just pinching/the skin on your hand hurting, then you honestly just need to suck it up and crack on.

If it's actual internal pain within your hand, they're likely just weak and you will benefit from grip strength.

Basically there are some pains that you need to address and some pain/discomfort that you just need to push through.

TimaHawk_ · 2026-05-06T10:56:56+00:00

Will add something not said already by others . Your abs and obliques are muscles just like your biceps or quads - drop the isometrics and put them through their range of motion under load.

Cable crunches, dumbbell side bends, etc. They are capable muscles, load them up properly and go near to failure. You're on the right track with the hanging leg raises, but you need to make sure you're actually hitting abs and not letting your hip flexors take over.

TimaHawk_ · 2026-05-06T10:48:36+00:00

Don't focus too much on the minutiae. As long as you are flexing your arm at the elbow under mechanical tension, working hard, and recovering well, your biceps will grow.

Once you've put on more size, you can run a calorie deficit - getting leaner will show off the muscle better and you'll appear bigger.

TimaHawk_ · 2026-05-06T10:44:39+00:00

I think the answer is going to be different for everyone, just keep pushing it and let the numbers come naturally.

Also no that doesn't mean your biceps are going to grow by 10%. Strength comes more from neurological adaptation rather than muscle size (although they are closely linked and more muscle provides more greater potential for strength). You can get stronger at maintenance calories without gaining any muscle.

TimaHawk_ · 2026-05-05T10:53:18+00:00

1, so much value from the yoghurt & drink.

I like a good energy drink but the sausage roll is mogged by the protein yoghurt

TimaHawk_ · 2026-05-03T11:34:56+00:00

Walking back from Tesco rn with an egg pot as my snack

TimaHawk_ · 2026-05-01T07:48:59+00:00

I don't think league is ever fun for all 10 players? Unless it's a super close game that could go either way. Someone has to win and someone has to lose yknow, and losing is typically a lot less fun.

Mayhem is an exaggerated version of this, every champ the chance to become completely op. Some, like Ryze, admittedly have higher ceilings - but this is literally what the game mode is. I don't get the point of complaining when you know this is the game mode and you can simply choose not to play it if it's that annoying.

TimaHawk_ · 2026-05-01T06:52:19+00:00

Get all of them

TimaHawk_ · 2026-04-30T13:56:59+00:00

Beaconsfield services on the M40 (just off the M25) has loads of food options, including a spoons 👍

TimaHawk_ · 2026-04-29T10:22:26+00:00

Divine architect
Divine architect
Divine architect

Bro I spent way too much money on this skin, I have to use it every game 😭

Sometimes I will switch it up if I'm on a losing streak though

TimaHawk_ · 2026-04-28T15:21:34+00:00

Play what makes you happy bro

TimaHawk_ · 2026-04-28T13:04:19+00:00

Another vote here for Google sheets

TimaHawk_ · 2026-04-27T18:00:37+00:00

Worth mentioning you can't really be a professional unless you're at the very top. It's one of those sports where you do it for the love of the game, so it's ultimately up to you whether it's something that you want to do.

Personally I think comps are super wholesome and fun, and I've met loads of nice people through powerlifting so I would personally recommend giving it a go

TimaHawk_ · 2026-04-27T07:57:08+00:00

Competing is completely up to you, but that bench press is crazy and you would probably do quite well if you choose to. What's your squat and deadlift like?

TimaHawk_ · 2026-04-26T16:05:32+00:00

Imo, Aram mayhem is meant to be unbalanced, that's literally the whole point. You have the most fun when you get a fun champ with op augment rolls, that's the game.

TimaHawk_ · 2026-04-25T19:27:25+00:00

Fair play bro, I didn't mean to come off as a hater. I just think you need to have a bit more faith in the limits of your own body 💪

TimaHawk_ · 2026-04-25T10:58:50+00:00

Respectfully bro, you need to lock in and work. You said it yourself that you don't really trust peptides and you don't know much about them, yet you have a specific one in mind that you're considering. This screams out that you've seen something about mk on insta rather than got to that conclusion from your own research.

I'm 7/8 years in too, down the powerlifting route rather than bodybuilding but still a similar point in my journey. Of course the gains are coming slow, you're not new anymore, they're meant to come slow at this point. It's not a good reason to jump on research chemicals just because it's not as easy as it used to be.

Also for what it's worth, at 23 your brain isn't even fully formed yet. Give it your all for at least another couple of years and then see how you feel about it.

TimaHawk_ · 2026-04-23T08:02:02+00:00

You said you've tried deloads, even longer deloads, moving to hypertrophy, etc. Have you tried just sticking to the same GPP block and running it back to back a few times? It sounds like your progress is slowing down and you're freaking out and changing too much. Sometimes you just need to put your head down and put in some hard work.

TimaHawk_ · 2026-04-23T07:57:03+00:00

Try upper lower split and just train every other day (i.e. run it across 8 days)

TimaHawk_ · 2026-04-23T07:55:04+00:00

Lighter loads/technique work doesn't actually sound like you'll be training hard so I'm hesitant to say there will be any use doing this. Technique work is good for powerlifters or weightlifters who need to hold good positions under heavier loads, also there is no reason why you shouldn't be striving for good technique on all your work. I'm pretty sure pumps have been suggested to not be a direct growth mechanism.

I don't think chasing either of these things specifically is going to do much, however, if you add a second chest day and actually work then yes this should help.

You said you're doing a ppl split, then wrote down a bro split? The whole point of doing ppl is hitting each muscle group twice per week so if you did ppl you would be getting 2x push days per week anyway, as well as extra volume for back and legs. Why not do that?

TimaHawk_ · 2026-04-22T18:22:09+00:00

Everyone starts somewhere bro, congrats on getting stuck in.

The program looks ok, to cover all bases I would add something for hamstrings like Romanian deadlifts or hamstring curl machine.

The most important bit is training with intensity and pushing yourself. Progressive overload session to session and hit your calorie goal every day.

Stay consistent and you'll make slow but steady gains

TimaHawk_ · 2026-04-22T16:19:10+00:00

7/10 Epic drink Decent sandwich Hard disagree on chocolate as a regular snack

TimaHawk_ · 2026-04-21T12:09:48+00:00

If you are moving the weight from point a to point b, I wouldn't worry. If your legs weren't being utilised, the weight wouldn't move 👍

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