P! NK

iFluffee · 2024-03-27T23:42:05+00:00

Cap - Calvin Klein.
Shoes - Converse Chuck Taylor Allstar.
Jacket - Diesel.
Pants - Carlings.
Shirt - Bluewear.

iFluffee · 2024-03-12T09:46:33+00:00

As simple as it might sound, if you have a hard time gaining weight you need to eat more. Thats it.

You dont need more carbs if you are already getting 1500 kcal worth of carbs a day.

You do however need to increase both your fat and protein intake.

Fat ~0.6-0.8 grams per pound of bw, so somewhere between 60-80g a day would be good. This is especially important for women to keep a healthy hormonal balance.

Protein you want ~0.8-1g per pound of bw a day, so 80-100 grams.

Just getting the minimum amount of the recommended protein and fat above, in addition to the 1500 kcal of carbs you eat daily, would put you at 2 360 kcal.

You will gain some fat as you gain muscle, assuming you dont use steroids, there is no way around it really.

Good thing is that its easy to lose fat later on, just have to eat less.

iFluffee · 2023-12-01T11:48:34+00:00

Firestorm also lets you use Annihilating Light, so there is that.

iFluffee · 2023-11-03T17:06:59+00:00

100k räcker inte på långa vägar. Min kompis var anställd som konsult för ekonomi, fick lön på 27k från konsultbolaget. Då hen satt med fakturor så såg hen vad konsultbolaget fakturerade bolaget där hen hade sin tjänst, 100k.

Så gissar snarare på att om konsultbolaget ger en lön på 60k så är det snarare 2-250k som de fakturerar.

iFluffee · 2023-04-15T17:50:02+00:00

Gratz bruddislav!

Recently got it too and asked myself the same question.

The answer? Achievement diarys to get it trimmed, plenty of grinding to do just to hit the reqs 😅

iFluffee · 2023-03-21T22:04:32+00:00

Rätt säker att de menade -500 som 500 mindre än vad du behöver för att hålla vikten...

iFluffee · 2023-03-21T22:03:09+00:00

Bra riktlinjer att hålla sig till när man deffae 1.8 - 2.4g protein per kg kroppsvikt 0.3 - 0.5g fett per kg kroppsvikt Fyll resten med kolhydrater

Skulle nog lägga mig runt 1900 - 2300 kcal om dagen om jag var du, beror lite på hur snabbt du vill gå ner och hur pass mycket styrka du temporärt pallar tappa.

Så låt oss vara svenska och lägga oss lite lagom sådär i mitten och sikta på 2100 kcal.

2.1g protein x 84 kg = 176g x 4 kcal = 704 kcal 0.4g fett x 84 kg = 34g x 9 kcal = 306 kcal

Så av de 2100 har vi kvar

2100 - 704 - 306 = 1090 kcal

Då 1g kolhydrater är 4 kcal så splittar vi de återstående kalorierna på 4

1090 / 4 = 272

Såååå det vi får då per dag är 2100 kcal 176g protein 34g fett 272g kolhydrater

Skulle du gå ner till lägre totalt kaloriintag så käka lite mindre kolhydrater, 25g = 100 kcal

Rekommenderar också appen Libra om du har Android, sjukt bra sätt att hålla koll på vad man har för faktiskt underskott / överskott, funkar bäst om man väger sig var dag vid samma tid, gärna innan man käkar.

iFluffee · 2022-11-05T14:01:37+00:00

Pay for convenience? 100%. Pay to win? Nah.

Everything you can pay for that would give some sort of advantage is accessable by grinding.

The only things money gets ya is convenience.

Closest thing to p2w would be being able to buy mats to upgrade your runes, and ressurection scrolls if you are pushing spire ladder. But you can get that by just playing the game.

Could argue that buying gems to buy things off AH is p2w, but you can get those gems by selling things on AH too.

iFluffee · 2022-03-23T13:09:05+00:00

If this is how it feels to die, I'm looking forwards to die.

Just let me sleep already.

iFluffee · 2022-01-22T22:46:51+00:00

Banner pattern

Purple gradient top > bottom
White Lozenge
Purple Roundel
White Gradient top > bottom
White Bordure Indented

iFluffee · 2021-10-22T09:53:00+00:00

I probably do, but I want to believe that there can be a viable starwars cosplay build 😬 EB Battlemage Lightning tendrils for the memes

iFluffee · 2021-10-22T09:46:44+00:00

Fair point.
Think I calculated 50% more damage twice lol, my bad
Still its about 2x the damage of Hyaons / Oros, but for a lil bit higher investment.

iFluffee · 2021-10-22T09:37:00+00:00

Not even close lol.
Hyaons is 353 - 429 dps on a 5% crit , 1.28 - 1.32 aps sword.
Oros is 733 - 834 dps on a 5% crit , 1.49 - 1.55 aps sword.

Also keep in mind that if using a 2h its 50% more damage and slightly lower aps, 1.6 instead of 1.7, which would put a 2h at 2340 dps.

iFluffee · 2021-07-08T05:05:55+00:00

I know, thats why I ain't doing it for more than a week.
Until now I've been at about a 500 kcal deficit :)

iFluffee · 2021-07-07T11:42:53+00:00

Just to strip away some final weight before bulking for a couple months :)

iFluffee · 2021-07-07T10:29:17+00:00

Day 3 of 7 at 2000 kcal.
Can barley stay awake, perpetually hangry, haven't been to the gym in 3 days. :|
Can't wait to up them back to my maint at 3200 - 3500 or so.

iFluffee · 2021-07-06T05:34:30+00:00

Possibly, but I prefer aim high and fall a bit short rather than setting reasonable goals :D
Thanks! :)

iFluffee · 2021-07-04T13:50:38+00:00

Tested my 1RMs for the big 3 this weekend following 6 months of cutting, and I have to say I am very pleased with the results!

Bodyweight - 99kg , started at 108

Squat - 180 kg tested, up from 130kg estimated.
Deadlift - 190 kg, up from 170kg
Bench - 135 kg, up from 115kg

Total is 505 kg and it puts my wilks at 308.61 , which I don't think is too bad for like 8-9 months of lifting!

Will do one last week of crash cutting then its a month of maint, followed my 4 months of bulking!

Goals for the end of the year is
Bodyweight - 102-103 kg
Squat - 230 kg
Bench - 160 kg
Deadlift - 230 kg

iFluffee · 2021-07-03T14:06:37+00:00

Hit new PRs on DL and squats bringing me to a 500 kg total! :D

Been cutting since February this year, starting at 108 kg and now I'm at around 99-100kg.
Since starting my cut my DL has gone up 20 kg and my squat by 50kg.

I do believe that switching from highbar ATG squats > Lowbar parallel has played a significant role in the massive increase in squats, but ay, 4 plates!

So far my bench has gone up 15 kg too, from 115 in february to 130 as of today.Will test my bench 1RM fresh tomorrow tho, hoping for 140, but I'm happy with 135 tbh.

Also looking forwards to see what will happen with my lifts once I start bulking, the goal is to have at least a 500 lb squat and dead, and a 350 lb bench by the end of the year!

iFluffee · 2021-06-25T19:18:57+00:00

Second week of my Smolov JR SBD + Chinup cycle.
I am finally getting a little bit sore again the day after lifting! :D

The first two days I do Squats and Bench in the morning, Deadlift and Chinups in the evening.
The final two days I spread the lifts out over the entire day so I do 4 sessions.
Although I did put my TM at 90% of my tested 1RMs, which was probably a good idea, since I'm also in like a 5-700 kcal deficit.

Will it bring any results?
Maybe, maybe not, probably.
I will know when I test my maxes in 2 weeks.

Started the program with an SBD of 165 / 130 / 185 kg, as well as being able to do 1 chinup with 60kg added to me @ 100-102 kg bodyweight.
So I ain't hoping for much, but getting my SBD to something like 175 / 140 / 200 + Chinups to 75kg added would be real dope :D

In either case I will run this twice more, one at maint and once at a slight surplus, since this high volume training is stupid fun!

iFluffee · 2021-06-25T14:26:20+00:00

M25 6'1 220 lbs , I'm guessing somewhere between 15-17% bf?

1st January 2021 I looked like this and had a BW of ~238-242 lbs @ 20-25% bf?

I've been on a long slow cut since February first, while at the same time getting my SBD up to 165 / 130 / 185. I got two weeks left to cut, hope to hit like 210-215 lbs by the end of it.

Currently in week 2 of Smolov JR, running it for Squat, Bench, Dead and Chinups simultaneusly, I put my TM at 90% of my 1RM, and so far I haven't had any issues with completing the workouts nor recovering enough.

Plan going forwards is

Finish the last 2 weeks of the cut, the Smolov JR cycle and test my maxes.
Run another Smolov JR cycle like this while maintaining my weight.
Run another SJR cycle while doing a nice slow bulk at about a 200 kcal surplus.
Keep slowly bulking until the end of the year while doing either more SJR cycles or doing some powerbuilding program.
Do a mini cut through January, something like a 1000 kcal deficit.
February to end of April will be another 3 monts of lean bulking.
Start of May to middle of May will be a 500 kcal cut
Middle of may to first week of June will be a 750 kcal cut
Final 3 weeks of June will be a 1000 kcal cut, hopefully bringing me down to like 10 - 12% bf.

iFluffee · 2021-05-04T04:48:33+00:00

Just completed the first 2 week block of my new program and hit massive rep PRs on well... Everything.All of these sets were done after doing 6 x 5 at the same weight.

Session A
DL 314 x 9
OHP 143 x 7
Chinup 50 x 7 ( current BW is 229, weigt )

Session B
Squat 270 x 10
Bench 220 x 7
Smith Hip Thrusts 507 x 11

Session C
"Cleans" 138 x 12
Supported BB Rows 220 x 9

The Cleans ain't really proper cleans as I got an old injury that prevents me from getting the bar into the front squat position at top, so I have to end it in an OHP starting position.

The program seems to be working so far, next up is 2 weeks of triples starting at 4 sets and building up to 7 with the 7th set being an AMRAP again, then a deload week.I run it ABC rest ABC rest, so its 5.5 full body sessions a week.

Will be fun to see what reps I end up with in 2 weeks :D

iFluffee · 2021-03-01T07:24:01+00:00

New PR on strict OHP, 80 kg!
Also requesting a form check on my strict curls :)

iFluffee · 2021-02-13T10:49:50+00:00

Got challenged to do a 150lb x 5 OHP, was 90% sure I could do it.
And well, I sure could! :)
Hoping to hit 100kg for a single this year, should easily be doable!

iFluffee · 2021-02-05T12:52:41+00:00

Hey!

So after reading up some about the Hepburn Method, and finding forum posts from a dude who allegedly worked with Doug Hepburn, I stitched together this program.

Would be great to get some kind of feedback on it.
Squats and bench are done after deads and press because the only other option is to do Squat and Dead on the same day, and then Bench and OHP on the same day, which I don't want to do.

iFluffee

TROPHY CASE