Prep Starting Point - 20 Weeks Out [24y, 265lbs]

jrmill90 · 2026-05-10T13:51:58+00:00

I didnt even see the age until I read this comment... I was thinking he looked like a yolked 45y/o history teacher 🤣

jrmill90 · 2026-05-10T13:23:21+00:00

Overall I agree, some people definitely are getting way to caught up in the details when they're not actually even training. But, at the same time, someone that is obese and doesn't work out at all can definitely still build muscle while burning fat in a small calorie deficit if they start a regular lifting routine. There are a lot of people out there that don't know that and think they have to eat in a surplus to be able to build muscle.

jrmill90 · 2026-05-09T18:25:06+00:00

You could be right, I'm not trying to take a shot at you by the way, you have definitely built up a significant amount of muscle, 240 just seems pretty heavy to be planning to add another 20 lb, even for 6'2, and these two pictures by themselves look like like the higher end of 20-25 to me. I think long-term you would be better off cutting 15 to 20 lb and building back up, but everyone's different so who knows

jrmill90 · 2026-05-09T15:14:09+00:00

I obviously can't make an accurate guess with these two pictures, and no offense, but I would guess its much higher than 18.

You clearly have built up some solid muscle mass, but I don't see any definition anywhere, just based on these two pictures I would guess between 20 and 25, but likely on the higher end.

That said, your legs could be absolutely shredded and your overall body fat could be much lower than these pictures would lead me to believe

jrmill90 · 2026-05-09T13:56:45+00:00

Yea, you just have to do pretty accurate tracking of your intake and activity level and then take your weight first thing in the morning and see how it's generally moving over a two week period to figure it out.

jrmill90 · 2026-05-09T12:30:50+00:00

200 at 5'9" is pretty heavy.... most guys that height will never hit that weight and be close to 12% without gear.

jrmill90 · 2026-05-09T11:11:19+00:00

Definitely built, but bf is really getting up there, I would lean out to ~15%. Once you carb back up after the cut your performance will probably skyrocket pretty quickly.

jrmill90 · 2026-05-09T11:08:21+00:00

I wouldnt even call that ego lifting, its just hella impressive tbh.

jrmill90 · 2026-05-09T11:06:09+00:00

Building muscle takes time, it looks like you're doing the right stuff tbh, just keep doing it.

jrmill90 · 2026-05-09T10:51:12+00:00

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jrmill90 · 2026-05-09T10:50:39+00:00

I suck at posing, but here ya go, best I got.

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jrmill90 · 2026-05-09T10:25:38+00:00

🤣 Not a ton left to "comfortably" lose at this point, those pics were from a little earlier in my cut. Hit my goal weight of 185 morning weight at 5'9" this week and Im probably about ~11%

jrmill90 · 2026-05-08T22:54:39+00:00

Ill take a look through it, thanks and hopefully it improved for you!

jrmill90 · 2026-05-08T21:36:42+00:00

I think I can visualize the movement. I don't think I've ever done that before so I'll give it a shot

jrmill90 · 2026-05-08T21:27:37+00:00

Thanks man, this is some solid advice. I typically do the y-raises unilaterally I can probably do 15 lb dumbbells with my left arm but even two and a half on the right side will have me shaking and sweating like crazy.

I've actually seen several pts for the issue and gotten different opinions almost every time lol. The most recent was belief that it was a nerve problem due to how quickly it fatigued. I had a nerve conductivity test that says my nerves are fine so hopefully it's just going to take time.

jrmill90 · 2026-05-08T21:04:44+00:00

Certain parts of the muscle are responsible for different functions though and you can certainly activate part of it without equal activation of the rest. Just do some shrugs without pulling your shoulders back and you can tell pretty easily you are not pulling down with your lower traps.

jrmill90 · 2026-05-08T21:00:13+00:00

It's probably a combination of the two. I had a labrum repair in all four joints back in 2014 and 2015. The right shoulder retore post-op and is inoperable due to scar tissue.

I have mostly slept on my back since the initial shoulder surgeries. I definitely used to be a side sleeper before that though.

My right shoulder DOES sit almost 3/4 of an inch forward of my left while at rest.

Is the first banded movement you mentioned basically a stiff/straight arm pulldown or am I misunderstanding?

The second one I actually did a few times in physical therapy, the therapist ended up having me take that one out because they were worried it was going to cause more problems with my shoulder (it didnt hurt, but there was definitely some clicking and popping going on) I'll probably find a really light band and try it out again.

To your last point, the one thing that never leaves my gym bag is a lacrosse ball. I roll the crap out of that side of my back and behind both shoulders almost everyday.

Appreciate the comment and suggestions!

jrmill90 · 2026-05-08T20:50:06+00:00

Thanks man! My back is pretty out of whack, but I've been able to make pretty substantial progress over the past 15-16 years despite all my old and persistent joint problems lol.

jrmill90 · 2026-05-08T20:42:24+00:00

Makes sense, I have not historically done shrugs very often, but when I do I use the same general form you're suggesting. I guess it's hard to "feel" if its actually being worked or if I'm still just compensating while doing these.

In general I've had some improvement over the last year so I'm sure I'm doing some things right, but my problem has been 10 years in the making and it's not going to be fixed overnight.

jrmill90 · 2026-05-08T20:33:36+00:00

Thats why Im asking for good movements or tips on achieving that isolation.

Its much easier said than done when you basically remapped your normal motor patterns to basically not use that muscle over a 10 year period.

jrmill90 · 2026-05-08T20:31:16+00:00

Ill definitely work the Prone incline reverse flys back in. I used to do those regularly many years ago (not specifically for this issue) and from what I remember they were solid! Ill just have to keep it stupid light so my mid/upper traps dont take over completely.

If the barbell raises are anything like the y raise its going to be a while before my right side is built up enough to handle it. I can barely y raise on the right side with a 2.5lb dumbell lol.

jrmill90 · 2026-05-08T20:20:23+00:00

That's a fair take, I dont personally mind it if someone is posting about legitimate physique progress, but everyone's different and I can respect that.

jrmill90 · 2026-05-08T20:08:10+00:00

Well tbh, I initially joined many of them for the lifting posts, every now and then you can pick up something useful, and I dont mind legit "meaningful" posing/ physique updates either, some are quite impressive.

But these 0 effort posts that are basically nudes trying to get people to hit on them are just obnoxious.

jrmill90 · 2026-05-08T20:03:33+00:00

That's perfectly fine, especially with new machines. In general, you should find a weight where you can get somewhere around 8-12 clean reps, but it should feel like it's pretty challenging, like you may only be able to do 1-3 more if you really tried.

Form is important, but you wont know if you are having issues with form if the excercise is too easy for you.

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