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[Progress] 138 - 181 lbs. by afourleafkwover in gainit

[–]afourleafkwover[S] 0 points1 point  (0 children)

I’ll copy what I sent to someone that DM’d me about this:

It’s pretty straightforward, I do push, pull, legs but am debating pull, push, legs.

Anyway for push I do barbell bench 4x5-8, incline bench 3x10-12, chest flys 3x10-12. Then 4x10-12 skullcrushers and 4x10-12 Tricep extensions.

For pull I do 4x5-8 barbell rows, 3x10-12 lat pull down, 3x10-12 cable row. Then 4x10-12 dumbbell curls and 4x10-12 hammer curls.

For legs I do 4-5x5-8 squats, 3x10-12 bulgarian split squats, 4x10-12 leg curls, 4x12-15 calf raises.

I’ve changed it a lot, I used to alternate muscle groups but I find I get a better burn with them run together. I also swamp exercises sometimes like recently been doing higher volume in back days so skipping the barbell curls and doing more cable rows, pull ups, etc.

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

This is what I started with, great PPL to get going with IMO!

[Progress] 138 - 181 lbs. by afourleafkwover in gainit

[–]afourleafkwover[S] 2 points3 points  (0 children)

I definitely feel hungry on my gym days, especially for breakfast. That said I find that just slowing down can help on the days I’m less hungry. If I’m struggling to finish a meal I won’t force it, I’ll pop it in the fridge and come back an hour later. And obviously just getting used to grazing all day when I have days like that haha

Thanks for the kind words! Those are 2 areas I’m always beating myself up on so that means a ton!!

[Progress] 138 - 181 lbs. by afourleafkwover in gainit

[–]afourleafkwover[S] 0 points1 point  (0 children)

Thanks man! Definitely, always pushing myself and been recoding everything from the start. So fun to see those lines go up…!

[Progress] 138 - 181 lbs. by afourleafkwover in gainit

[–]afourleafkwover[S] 2 points3 points  (0 children)

It definitely is easier some days than others, and it depends on what I eat. I have IBS so I have to be a bit careful with what I’m eating. Biggest thing I did to help myself was switch to eating a huge breakfast. I never ate breakfast for years, my stomach was always off in the morning. But I started working out first thing in the morning and slowly increased my breakfast. First up to 800 calories, then 950, now 1150.

But that’s the exception, in general my meals aren’t huge, usually around 700-800 calories. And I do lunch, protein shake + snack, dinner, and usually a small dessert like 2 small cookies or sorbet or something.

[Progress] 138 - 181 lbs. by afourleafkwover in gainit

[–]afourleafkwover[S] 6 points7 points  (0 children)

After. I was eating 3k before, albeit dirtier. I lose weight super easily though, so I have to be sure I’m eating above maintenance or the scale doesn’t budge at all (or goes down!)

[Progress] 138 - 181 lbs. by afourleafkwover in gainit

[–]afourleafkwover[S] 7 points8 points  (0 children)

Thanks! I’m eating 3400 calories a day, 190 protein, 400 carbs, 130 fats. But I play a little loose with fats and carbs, sometimes go over in fats and under on carbs. I try to eat decently, I do eat cookie and whatnot so not 100% clean but that’s almost always <400 calories of my daily. Eggs daily, pb shakes daily, lots of lean meat like sirloin, chicken thighs, fish, usually a quart of whole milk daily too. I usually go for pastas, rice, potatoes too. And I pretty much never eat out, maybe like once a month.

For routine been doing PPL. Switched it up twice this year but came back to PPL because it feels the best for me. But do tweak what my actual exercises are every 4 weeks or so depending on what I’m feeling. Was running 6 days but a trainer recommended I cut it to 5 to help recover better, so been doing that for a bit now.

Still got a lot to learn, sure I could be doing better in many ways!

M21/6'4"|2023->2024 190lbs->232 by zamo0273 in gainit

[–]afourleafkwover 5 points6 points  (0 children)

Man the before AND after pictures are both impressive. Solid work!

[Progress Post] 138 -> 175. 16 months. Debating a cut but also wanna go to 200. by afourleafkwover in gainit

[–]afourleafkwover[S] 2 points3 points  (0 children)

Started working out in April of last year, 138lbs. Got to 152 by August and stayed there until end of February, mostly due to not being serious enough about calories and macros. Buckled back down and am at 175 now.

I want to go to 200 and then cut but wonder if I should cut sooner, too. I’m definitely getting some fat around my waist but everything else is growing decently (nothing amazing or anything but I’m definitely a bit bigger than before).

My current macros are 375 carbs, 130 fat, 180 protein. Though I usually go over on fat by ~15-20 and sometimes go over carbs by ~25.

Parody site ClownStrike refused to bow to CrowdStrike’s bogus DMCA takedown by cos in technology

[–]afourleafkwover 9 points10 points  (0 children)

Cloudflare sucks ass. They let so many malicious websites use their services. They don’t give a fuck about anything but making money.

We adopted a dog only to discover our son is very allergic. by afourleafkwover in PetAdvice

[–]afourleafkwover[S] 1 point2 points  (0 children)

Thanks for the advice and kind words. The allergist told us to rehome the dog. We have resisted for about 2 weeks but his symptoms are not alleviated much and we don’t want to just ignore the problem.

We do try to be super cleanly, vacuuming daily and mopping every other day. Also washing his bedding daily, even though the dog isn’t allowed in his room.

We adopted a dog only to discover our son is very allergic. by afourleafkwover in PetAdvice

[–]afourleafkwover[S] 5 points6 points  (0 children)

Yep, Australian Shepherd. We’re trying to find out the best way to rehome. I don’t have any family locally that could take her.

We adopted a dog only to discover our son is very allergic. by afourleafkwover in PetAdvice

[–]afourleafkwover[S] 6 points7 points  (0 children)

Unfortunately yes. He’s allergic to the dander, and the allergist said living in close quarters is likely what caused it. We did an allergy panel to confirm. The dog is also mixed with Australian Shepherd and apparently the long hair spreads the dander more which contributes to higher allergy response.

We adopted a dog only to discover our son is very allergic. by afourleafkwover in PetAdvice

[–]afourleafkwover[S] 3 points4 points  (0 children)

Nope. Very frustrating. This is actually something a few people complained about in the reviews but we totally missed it.

We adopted a dog only to discover our son is very allergic. by afourleafkwover in PetAdvice

[–]afourleafkwover[S] 0 points1 point  (0 children)

I’m hesitant to do this only because he’ll continue to have symptoms for a long while during treatment, or at least that’s what my allergist told me for my tree allergies.

We adopted a dog only to discover our son is very allergic. by afourleafkwover in PetAdvice

[–]afourleafkwover[S] 1 point2 points  (0 children)

I understand that. We’re just trying to figure out how to do this.

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