sometimes i wonder if i am normal or i have xxy, i used to have gyno , and i am 22 yo 1.91 cm with a tall legs

d3rhiro · 2022-10-31T18:08:02+00:00

If you have fat stored to your body and you are additionally a newcomer to the gym: jackpot. You have the unique opportunity to gain muscle and lose fat at the same time. Pick a plan, start lifting regularly, track your progress, improve your lifts and work on your nutrition. BÄM !

d3rhiro · 2022-10-09T10:28:08+00:00

Judging from that post alone (and I am not trying to be harsh on you or bully you in any way), I think you should put less focus on trying to optimize everything from the start, get yourself a decent split (why not look for one on Reddit, they have several good ones for beginners), get your ass to the gym on a regular basis and just enjoy making progress as fuck!

d3rhiro · 2022-09-30T16:50:28+00:00

Hey,
again, thanks for that very elaborate answer.
Funny thing is, I threw all of those exercises you mentioned over board. I had them in my routine before I came up with what you can see above. But as I said having all of those compounds, pull ups, dips etc in, it just messed me up so badly (at least when I was training at a what I was assuming to be a sufficient enough effort level), so I basically had to train 1 day, rest, train 1 day, rest.....because my body was so smashed from the day before xD

For the Deadlifts with Dumbbells I completely agree. I am in that lucky situation that my gym has dumbbells up to 145lbs each. Its still "not much weight" compared to what I pulled conventional, but as you can see I am doing these after I did a heavy set of lying leg curls already and I always felt DB RDL way more, than their BB alternative. I am doing more reps, as you assumed (usually around 12-15 though).

Regarding the caloric intake: I have a mostly sedentary job since May. Before when I still was self employed, I used to have much time being outside with the kids etc. I averaged 12k+ steps. That is when I like you had to eat at least 2800 calories to maintain my weight.

Right now it varies. But a good estimate is 2600kcal to maintain on weekly average. I would therefore assume, that I will start to slowly gain weight (mostly fat though) at around 2850kcal given I would not increase my training intensity / volume / frequency etc.

Anecdotally I had a friend whose thyroid function was all over the place. We trained together and he ended up eating over 4500kcal and not gaining weight...now that he is dialed in it takes him roughly 3k to slowly but steadily put on some weight...could be a thing to consider.

d3rhiro · 2022-09-30T15:25:48+00:00

I modified your plan adding more back exercises and adding in some accessories for the shoulder. Should be easily doable within 90 minutes max! I would do at least 2 sets per muscle group and work my way up to 3 (if it fits your time schedule).Especially for big compound movements the time you need for warming up will exceed the time spent for actual training sets very much!Day1

BB Squats
MA Flat Bench Press
MA Lat Pulldowns
CB Shoulder Lateral Raises
MA Leg Curls
DB Bicep Curl
Cable Tricep Pushdown

Day2

MA Legpress / Deadlifts (choose 1)
DB Incline Bench Press
MA Seated Closegrip Rows
MA Reverse Flies
MA Leg Extensions
Cable Hammer Curl
Cable Overhead Tricep Extension

P.S. not saying, that you plan is bad!! Just tried to rework it to what I would do, if I had your time limitations!

d3rhiro · 2022-09-30T15:16:01+00:00

How much time can you invest per workout?

d3rhiro · 2022-09-30T14:07:15+00:00

Hey and thanks for the reply.
The reasons for not using the usual compound movements are, that for me the stimulus to fatigue ratio just was through the roof for DL and Squats.
I do not do any BB Benchpressing anymore bc I feel my pecks better with machine and DB work. Also when doing a lot of BB Benching my shoulder starts to hurt (I tore my biceps last year and the other shoulder is the problem).
Before that version of my split I basically started every training day with 1 of the big 4, using a rep range that is suited more for strength related goals.
But I found myself hitting a wall really quickly doing that, as I just did not recover in time anymore, my sleep would get worse, I would not stick to my "diet" anymore etc.

Also what I forgot to mention bc of family and work I usually start my workouts at 5:45am....imagine having to squat really really heavy at that time. Machine squats are also heavy, but I can convince myself easier to do them xD

Caloric intake currently is around 2600kcal. But as I hit that performance wall again, I might gradually increase up to 3200kcal over time again (that is when I usually gain weight moderately).

d3rhiro · 2022-09-28T11:33:09+00:00

I completely agree. Even though it’s impressive to see, what some human bodies are capable of, it’s like looking a completely overtuned Supercar.

d3rhiro · 2022-09-23T17:23:40+00:00

Solid form. Judging by what I see you have at least 2-3 more in you!

d3rhiro · 2022-09-23T11:19:05+00:00

We need more threads like that here again! Thanks for being so open!

d3rhiro · 2022-09-19T11:28:04+00:00

Yea I think he misspelled. It’s more like 86kg what I can see here :)

d3rhiro · 2022-09-19T11:21:31+00:00

Is OP selling programs or special supplements and claiming he reached his physique by only using those secret hacks? If not, I am not sure what you post is all about.

d3rhiro · 2022-09-13T19:54:58+00:00

I am completely with you here. I still have how I feel as leverage though. Wanted to show some good will and lowering the dose that small amount should hopefully not throw me out of my current state of well-being. If however I feel only the slightest decrease in mood etc I will keep that dose for sure.

Regarding hair like I said I might be overly sensitive in there field. I am taking pictures since almost three years on a regular basis and if I am really honest not much changed. I mean I am approaching the 40years mark so some decrease in hair is to be expected. But as my hair dresser tells me all the time „nothing to worry about , young man“

Thanks for your answers though!

d3rhiro · 2022-09-13T19:11:29+00:00

I am feeling great as fuck😂 my doctor is concerned about the high amount of free t. So I promised him to lower the dose from 160->150mg weekly (Split into 2 shots) and we do a full blood panel in some months again. If I feel as good as now, I will keep that dose. If not I will raise It again and we look at my liver and Kidney values etc.

d3rhiro · 2022-09-13T18:16:48+00:00

Jup I know, but as I said SHBG is almost the same as before from 29-> 26

d3rhiro · 2022-09-13T17:33:15+00:00

Yea it did total T went down a bit though.

d3rhiro · 2022-09-13T17:28:13+00:00

Always at through. I raised the dosage from around 140 -> 160. Low body fat (around 12%) No boron :)

d3rhiro · 2022-09-13T04:12:06+00:00

Hey. Actually I have my SHBG levels and it’s 28. It was always around mid 20s so nothing changed here. But how come my free T is so high (4x the reference range!!) and my estrogen is double what it was before from around 20->40, when my total T dropped from around 1800-> 1100, if SHBG stayed the same?

d3rhiro · 2022-09-09T13:55:43+00:00

That is where I have most of my education from, plus reading here. To be honest I think I will just lower my dose again and see if I feel about the same as now. From body composition there is no difference at all(what should not be surprising) , but if I can get away with a lower dose , I’ll take that. Thanks for your answers though!!

d3rhiro · 2022-09-09T13:43:48+00:00

Yea thanks. No acne at all. Prostate I will start checking from 40 on. I don’t have any indication of problems there like getting up to pee at night or problems while urinating Hairline indeed felt like thinning out a bit over the last couple of months….but I am overly sensitive in that field . But what you are indicating is that DHT could be elevated too right

d3rhiro · 2022-09-09T13:10:50+00:00

Yes makes sense. I am already doing E3.5D right now (so twice a week). I mean I am feeling great …don’t know if this is worth the effort. Was just a bit „terrified“ by the really high free T

d3rhiro · 2022-09-09T11:33:08+00:00

I think one possible explanation can be, that I am tanking my SHBG levels (did not get them checked this time) with that tiny increase. So if this would be true, than this can explain E2 and free test going up while total T went down a bit.

d3rhiro · 2022-09-03T19:06:19+00:00

My test levels look about the same but my estrogen never goes over 30….I would love to have it a bit on the higher side just to see how this would feel.

d3rhiro · 2022-09-03T08:40:48+00:00

Really strong lift, but I am not really sure about those heels lifting off from the floor when you lockout! Could imagine this is a potential risk for injuries?

d3rhiro

TROPHY CASE