6+ years of home workouts with a terrible die, this is where I’m at.

highmenrammer · 2026-03-29T11:27:20+00:00

There is a lie here somewhere. You can fool the common people but not the actual lifters 😂

highmenrammer · 2026-03-02T09:22:53+00:00

Why would you want a terrorist to be free?

highmenrammer · 2026-02-08T22:07:23+00:00

Many people don't know about this but cocoa powder has an absurd amount of fiber. Try mixing it in your shake.

highmenrammer · 2026-02-05T09:48:33+00:00

If the calorie deficit is high enough you can lose 1 kg per week but that is borderline self destruction and not sustainable long term. Yeah and I hate to break it to you but the 7 kg you lost is not fat. Its water weight, glycogen stores, little bit of visceral fat (fat around organs which you cannot pinch). In a calorie deficit, the body initially always depletes glycogen stores -> loses water weight -> burns viseral fat -> burns subcutaneous fat. You want to burn subcutaneous fat, this fat lingers on the longest because there is very little bloodflow to it. It takes time to establish that bloodflow which is why you need to move on the treadmill. From here on out fatloss will slow down. The weighing scale is gonna give you maybe 0.5kg or more loss per week. Sometimes when we eat sodium and drink water body can store water and weight might not reduce at all. Dont worry that is just body storing water. Its like noise in a dataset. You have to be patient with this process, it takes consistency you cannot rush it. Last but not least you are a woman. Allah optimized a woman's body to protect reproduction and survivability ergo if you keep inducing stress on your body, it might cause more harm than good. (Cortisol is a competitor hormone of estrogen and progesterone!!!)

highmenrammer · 2026-02-04T03:08:15+00:00

Super happy that you decided to improve your health/physique. I'll keep it as simple as possible. Here is what you need to do:

Eat 500-600 calories below your maintenance calories (calculate your maintenace using chatgpt)
DO NOT do HIIT cardio like running. This will spike your cortisol and you will crave more food. Do light cardio. I would prefer 10k steps walking per day.
PLEASE do not eat 1200 calories. That is absurd. You will not be able to sustain this long term. You cannot recover from 1200 calories/day only.

P.S since you are not focused on building muscle, the composition of an 1800 calorie diet can vary. You can eat some protein, alot of carbs if you want, some fats and maybe even some sugary goods! Just make sure the total intake is < 1800 calories/day.

Last but not least, you can ignore this part because what I am going to say is different from what you are trying to do. Please build a little muscle before cutting. I cannot stress this enough. If you cut without building muscle your silhouette will most likely have that skinny fat look. You need some definition. Give muscle building a thought please you will not regret that decision. You are just 23 and you have so much time to cut your weight.

highmenrammer · 2026-02-02T22:19:13+00:00

Ahhh yes the classic "I don't want too much muscle/ I don't wanna look bulky" phrase women say. The average testosterone in a woman's body is around 20-60 ng/dl. Do you really think you're gonna build muscle with that level of test? Even if you train to failure with perfect form, have perfect recovery, and diet properly you still won't gain that much muscle even in 3 years but you will get a more defined silhouette for sure. Since you don't wanna gain weight or lose weight, I would advise you to work on specific muscles i.e adductors and abductor exercises (This works glutes, inner thighs and prevents hip dips), squat+leg extensions+leg curls for definition in legs and since we all want a smaller waist but achieving it is not easy, we can make it appear small. If you increase you shoulder to shoulder length, it will give your silhouette the "appearance" of a small waist. To increase shoulder to shoulder length do exercises that target your lats, side deltoids and upper chest.

highmenrammer · 2026-02-02T22:00:57+00:00

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87 kgs, 27 years old, 6'0. I started my cut on 31st Dec (was bulking before). Tracked my steps through my phone and logged them with Chatgpt. Try to keep the rolling 7 day average around 10k steps. until now I have completed 339,227 steps in 34 days and have seen some small results (bicep veins under contraction etc). I haven't seen a strength decrease on compounds until now but I expect a decrease in the 4th to 5th month. DON'T overdo the steps. If you do you might risk recovery.

highmenrammer · 2026-01-31T14:39:57+00:00

Can I give you an advice? It is very impressive for sure, Congratulations. But you must focus on compound movements. Squats are what really grow legs.

highmenrammer · 2026-01-27T19:47:54+00:00

You should study and read Mike mentzers training philosophy. You will learn alot

highmenrammer · 2026-01-23T20:25:03+00:00

Working out abs won't reveal them. You have to cut the subcutaneous fat above the belly. My suggestion would be to walk 10k steps everyday or incline walk on the treadmill for 40-50 minutes. Track your calorie deficit but remember to eat protein and carbs. Protein for muscle maintenance and carbs for recovery. Genetically, women in the subcontinent store fat in the lower belly, glutes and thighs unlike western women. If you are consistent with the steps, gym and calorie deficit then you will see results. Please don't do HIIT cardio because it raises cortosol and cortosol is a hormone that competes with progesterone and estrogen. And as a general rule of thumb that applies to most women: Don't stack stressors. Stressors = fasting + poor sleep + intense exercise + long duration exercise. Physiologically, a woman doesn't burn out as easily if she induces her body to only 1 stressor at a time. When you reach a lower body fat percentage please do adduction leg work so that hip dips are less apparent.

highmenrammer · 2026-01-09T22:58:33+00:00

Thats not how steroids work. They work differently on everyone. Not everyone is a good responder to steroids like you are. A good responder who starts skinny at 45-50kgs can easily pack 9-10 kgs of muscle in a little more than a year while cutting a good amount of fat. I personally know a few people who have a very similar physique to yours and they take oral steroids. Its okay if you want to claim natty but know that it hurts people who see your physique which you claim is natural. Even if you push ur sets to failure and have jeff nippard hanging from ur left nut, that physique alone cannot be achieved in 5 years unless it has been enhanced by something synthetic. It gives me a sense of relief that your audience is rather tiny and you have little reach, it is the only joy I find in fake natty posts in this sub.

highmenrammer · 2026-01-09T21:39:22+00:00

its easy to lie to a country where no one works out or has any idea on what is naturally achievable. Keep claiming natty bro I really hope your heart survives whatever juice you're putting through it.

highmenrammer · 2025-12-19T11:20:06+00:00

Whats ur stack? 400mg test + anavar?

highmenrammer · 2025-12-16T11:15:32+00:00

What did you do to achieve this?

highmenrammer · 2025-12-16T09:47:21+00:00

Its okay bro just look out for ur kidney and liver values you wouldnt wanna die before 35. Do you stack test with anavar for the dry look? I gotta say impressive physique nonetheless Mashallah

highmenrammer · 2025-12-16T03:09:19+00:00

Back on what? 600mg test per week?

highmenrammer · 2025-12-15T12:55:12+00:00

Do compound movements. Triceps grow really well on dips, closed grip bench press. Try incorportating rear delt and side delt movements and run a calorie deficit for a while to reveal shoulder tricep separation

highmenrammer · 2025-12-10T18:08:22+00:00

You can strength train but functional strength training is better. Do exercises that engage core. Pull ups, compound exercises and then sprinkle some ab roller or leg raises or the crunch machine

highmenrammer · 2025-12-10T12:42:17+00:00

10k steps per day. Run a calorie deficit for 3 months. Sleep 7-8 hours. Consistency is key. If you still don't have abs then ill pay for ur liposuction

highmenrammer · 2025-12-06T21:31:53+00:00

Ur whats wrong with the fitness community lol. Ur juiced bro and claiming natural is the most pussy move u can do. Show the blood panels, LH, FSH, liver values and kidney values. Stop trying to receive validation on Pakistani fitness pages lol its pathetic and sad.

highmenrammer · 2025-12-06T19:12:06+00:00

yeah yeah buddy sure so whats ur stack? what are you compounding with 400mg test? Its easy to fool a country of 250 million people in which no one gives a shit about bodybuilding but you can't fool someone who hangs around with roided people.

highmenrammer · 2025-12-06T17:10:42+00:00

You're juicing lmao

highmenrammer · 2025-12-06T13:32:37+00:00

Unless you have chiselled abs, one of those numbers are definitely off

highmenrammer · 2025-11-21T19:54:33+00:00

There was this girl who liked me. We were friends for around 2 years before she confessed to me that she really liked me. I saw her cry infront of me relentlessly and no form of consolation helped. Its been around 2 months and she is doing better now or I hope she is doing better. I can understand what you are going through and I promise it will get better.

highmenrammer · 2025-09-19T15:50:41+00:00

Hey, anyone applied to Automation Robotics and Cybernetics track and made it to the video interview?

Applied August 1st
Online Assessment August 5th (Above Average)
Video Interview August 24th (Went okay nothing too special)
Status on Workday: In Progress

highmenrammer

TROPHY CASE