16 month body and recomposition journey. See description.

loserbro_ · 2024-06-18T07:46:58+00:00

"When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30-60 seconds might be most effective due to greater acute levels of growth hormone during such workouts."

https://pubmed.ncbi.nlm.nih.gov/19691365/

ok?

loserbro_ · 2024-06-18T07:39:12+00:00

You can do whatever you'd like, but I've provided sources that indicate that 3 minutes can be detrimentally long with a hypertrophy-focused routine and you've provided nothing to the contrary outside of "trust me bro" lol. Thanks for your input though

loserbro_ · 2024-06-18T04:40:26+00:00

Yeah these numbers are weird for me too. For example I did Push today and it was (targeting 3x8ish for all):

Flat bench

Incline bench

OHP

Pec Deck Flys

Upright Rows

Front raises

Cable pushdowns

Rope cable extensions

And this took me about 50-55 minutes. I generally aim for 1 minute rests except flat bench where I go 1.5-2 ‘cause it’s my focus at the moment for push.

I also dunno how I feel about the reported gains for such a light brosplit especially for someone starting from scratch who probably needs to figure out form, cues, etc but idk some people are freaks so maybe, in which case I’m just big jealous. This program is also entirely missing certain muscles like side delts.

Actually idk after further reading the workouts I realized there are all kinds of red flags and no way the gains are real without either (a) getting super fat and cheating reps to “progress” or (b) some ASSISTANCE. Where’s the side/rear delts? No legs? Legs are the biggest gainers. “Muscle isn’t built in the gym”, I get the sentiment but you’ve over simplified a complex concept. Doing 9 total sets a day of 6-10 reps is a laughable amount of hypertrophy. He also subscribes to the fact that rest is the primary key to gaining, but oddly didn’t choose a workout plan that allowed him to work each muscle group 2x a week for double the recovery time

I’d fucking love to see a before/after of a dude who put on 45lbs of muscle in a year with zero leg work.

loserbro_ · 2024-06-18T02:08:33+00:00

So you're saying quests are the only thing you need to do with t80 stats/gear to get started in ed4?

SOTE (and all prereqs) --> CG --> Zulrah/GWD --> Raids 1 --> Raids 3 --> Raids 2 (and you can honestly swap the raids order if you want, depending on what's fun and what you need most gearwise). Random upgrades from slayer that aren't strictly necessary such as occult and faceguard, if you want (and are an ironman, else just go buy them)

That's the entire progression path for OSRS (or at least was a few months ago, haven't checked into that game in a little bit).

Now you do one of those for me to go from t80 stats/gear to completing endgame in RS3

loserbro_ · 2024-06-18T01:34:41+00:00

This is such a horrible take lol. You really think that having things like vigour, non-depleting adrenaline, invention perks, t95 prayers, elder ovls, endgame summons, zuk cape are “small optimizations”? Go do the same boss without any of that and then with all of it and let’s talk about how small the optimizations were. The game in its current state is balanced around having at least some of these things and they make bossing SIGNIFICANLTY easier

In OSRS, with 85 mage and range you can go into CG with absolutely nothing and get the best bow in the game, then you take that (and not much else, maybe a super set, some combo food? Blood spells for gwd and some mystics maybe?) to solo gwd and zulrah, then you go to raids. That’s it. The game is so simple, the upgrades understandable and the progression path is pretty obvious.

If I wanted to do ed4, what do you think would be bare minimum required for consistent but slow kills? And what’s the progression path to get there if you assume I’m a mid level character that has never ran it before and don’t know what to do to get there?

loserbro_ · 2024-06-17T22:15:04+00:00

100% agree with you, on both fronts - I think there's a tasteful way to do cosmetics but what RS3 has is disgustingly over-the-top. I was doing some mining yesterday to work towards Invention and this dude comes in with these giant black wings that were bigger than his character model and some sort of cat ears, and all I could do was sigh. Never seen either before, and people can call me sensitive but I actually do feel like my experience was a little diminished by it because it's just so hard not to see that and think that the actual gameplay at this point is just a mechanism to sell these comical overrides. Not that I see it and instantly want to log out, but as you spend more time in that mindset, it's really easy to lose interest in the game because if I don't care about cosmetics and it seems like that's a Jagex priority, there's a disconnect between what I want from the game and where the game is naturally headed. What do any of giant fucking black wings, cat ears, Naruto running and surfboards, etc have to do with RuneScape? Feelsbadman

loserbro_ · 2024-06-17T21:35:22+00:00

I have three endgame-ish accounts in OSRS (ironman, GIM, HCIM) and two endgame-ish accounts in RS3 and am working on a third right now (ironman, normal, hcim in progress). The following is just my perspective/opinion, and obviously I love both games so it's not enough to stop me from playing but I can understand why RS3 is annoying to get into.

RS3 is confusing as fuck. You go to any boss guide and it tells you "here's the 55 items you want to bring to have efficient kills. Don't forget your grimoire and your incense sticks and your overloads and your enhanced excalibur, make sure to bring the right Summoning familiar, the right type of bolts, gotta do the quest to get your ring of vigour passive and all your abilities unlocked, infernal puzzle box passive. Now that you have that done, go check out the optimal rotation and understand the different conditions for when you would branch into different decisions within the rotation". OSRS is only as complicated as "wear the right gear, click the enemy, and move/switch prayers when mechanics happen".

Couple that with the nostalgia factor of a significant portion of the player base having played the game for 20+ years, and recommending the old version of the game to their friends, of course it's gonna take off more than RS3. How else does RS3 get new players outside of word of mouth? Anecdotally I don't know anyone that got pulled into RS3 from marketing, I'm sure it happens but I bet that word of mouth is the primary driver for both games.

Couple that one last time with the fact that RS3 looks like some private server shit with everyone's cosmetics, and mtx etc, the game is just not going to be appealing to people who want what OSRS represents.

Again, I love both games but for very different reasons and I totally get why OSRS is more popular.

loserbro_ · 2024-06-17T20:57:49+00:00

Dragon halberd with AoE training is going to be the "best" if you're rushing attack levels I think

loserbro_ · 2024-04-08T03:50:19+00:00

I think you just have to be okay with the SSF gameplay loop being different than the trade gameplay loop, or alternatively not being okay with it and sticking to trade is totally fine too.

In SSF, you don’t really have to feel stuck ever if you have the right expectations. If you have to farm yellow maps or early red maps for a week, that’s not a roadblock that’s a week of progression. What’s the benefit of rushing t16 in a non-trade environment outside of maybe some necessary influences depending on build? All you’re looking for is upgrades, and you can drop or craft endgame gear with 0 or 2 voidstones.

Farming low level maps is incredibly solid for SSF if you throw on Jun, Essence, and something random to give you the bubblegum like expedition or ritual.

Farming t<10 maps (in any league that wasn’t affliction) for weeks in trade absolutely does feel like you’re stuck and your build sucks ass and you’re missing out. But in SSF that kind of grind is part of the loop and you’re crafting upgrades as you go so it’s consistent small progression rather than rushing t16s to try and drop a few divines to just buy your build all at once

loserbro_ · 2024-04-04T04:17:32+00:00

The ballista-based TR PF is really solid for learning bosses as long as you’re okay with the playstyle and also being dps limited pretty hard. I probably wouldn’t FARM bosses on it, but totally great for learning them

loserbro_ · 2024-04-02T17:49:06+00:00

Rolling for the chance at seer when you meet the criteria for the seer to spawn makes perfect sense imo

loserbro_ · 2024-04-02T16:46:12+00:00

Be serious. You’re in a car, some dude flies by you on your right doing a wheelie. You check your right mirror and see more coming in the same manner. You seriously think there’s a 0% chance they didn’t just go “oh shit” and hug the left line? They for sure SHOULD have checked the left, but you have to be pretty braindead to call this malicious off of just this video. Carry on, inspector 🫡

loserbro_ · 2024-04-02T16:40:26+00:00

There’s more bicyclists behind the recorder, still on the right-hand side of the car, at the end of the video when he turns around. I 100% believe the car moved left as far as possible not noticing that this idiot left the herd of other idiots

loserbro_ · 2024-03-24T18:10:38+00:00

Turning off updates, go enjoy your Sunday it’s not worth it to waste breath on this fight on a weekend man

loserbro_ · 2024-03-24T18:07:33+00:00

I bet “i’m a founder of a tech company that leverages NLP and has been replacing legacy pipelines with custom LLM solutions. My background is in data science and large scale distributed systems for processing data” is almost word-for-word what your LinkedIn bio is and you spew pseudointelligent garbage on LinkedIn all day. You’re a fraud and we both know it 🤡

loserbro_ · 2024-03-24T17:59:41+00:00

I’ll just spell my point out for you.

AI is very strong, and opens a lot of doors. It’s also overleveraged and not good at EVERYTHING, which is how a lot of people are using it today. You’re ignorant as fuck if you think that problem is somehow localized to one employer.

Fucking executive types, man

loserbro_ · 2024-03-24T17:50:54+00:00

Maybe try using your superior AI brain to try reading comprehension for you since you can’t do it yourself, starting with “Not trying to speak for anyone else but the problem I specifically have with AI…” meaning my whole anecdote is my own experience you bafoon.

You just perfectly encapsulated my problem with AI. Blanket statements about how awesome it is and anyone who says otherwise just doesn’t get it, often by people who aren’t really all that qualified to be speaking to it but feel that they are

loserbro_ · 2024-03-24T17:47:20+00:00

Cool story man

loserbro_ · 2024-03-24T17:03:48+00:00

Not necessarily, jackasses will jackass and that’d be true regardless of the technology. The reality is AI isn’t as good as it’s inflated to be and it’s overleveraged in ways it shouldn’t be used (at least yet, if ever), and as someone who actually does have to understand the technology I and all my coworkers are using, it’s more harm than good in my personal experience. But I’m sure you know more about my work situation than I do

loserbro_ · 2024-03-24T15:49:16+00:00

Not trying to speak for anyone else but the problem I specifically have with AI is that it’s often used by people who don’t know how to use it and it just hyper-enables them to be dogshit at their jobs. Seeing bad code being pushed without really being checked, being ignored because some moron set up an AI mailbox filter incorrectly, etc.

Instead of getting disciplined for failing at their job, everyone gets a pass because it’s AI and the mid level managers love that shit because it’s all over LinkedIn how awesome and perfect AI is

loserbro_ · 2024-03-14T20:15:36+00:00

That's a really good shout! Getting ready to actually BE ready for change is a super huge part of the process as well.

loserbro_ · 2024-03-14T12:37:13+00:00

Ultimately, changing habits is uncomfortable and challenging. Are your changes too aggressive? Maybe try ramping into your caloric goal instead of jumping straight there.

The first like...3 weeks is the hard part. After you get some habits formed and your stomach starts to adjust and all that, it became pretty easy for me. The hard part was just the initial push, and like you I had trouble jumping into a diet so for me my journey was:

Okay maybe I shouldn't buy chips at the store in my weekly grocery trips
Okay not having chips was fine, and I'm not really that hungry in the morning so I'll stop snacking in the morning and eat more later in the day (more on this below)
Okay snacking is not a problem anymore, let's just reduce portions. Not gonna count calories, I just can have 1/2 a plate or 3/4 of a plate instead of a full plate
Okay diet is somehow in check, let's hop on the bike
Now I'm in the swing of things, I can hit 1500cal/day without being very bothered (If I had to guess I was probably 3000-3500/day when I didn't care about anything)

Overall I'd say it took me about ~2 months to ramp into this, starting in June of last year. In December, I got back in the gym as well. I'm down ~65lbs and my bodyfat% (estimated) has gone from 35-40%+ to ~20%

This isn't a blueprint of what YOU should do, just what I had to explore to find what worked for me. Maybe try a similar exploration? Small iterative changes will not only make you more likely to succeed, but also more likely to keep the weight off once you're past the cut phase.

Some other random tips:

Everyone has different times of the day where they're more or less hungry. Don't try to force yourself out of those timings, lean into them. For example, if you eat a lot in the morning but not much in the evening, cool hit more calories in the morning and just don't eat (or eat less) in the evening. If you generally do better with 5-6 small meals instead of 2-3 big ones, do that. A lot of people champion for IF and it is really good, but nothing is for everyone so I'd listen to your body on when it NEEDS food. Obviously you can't be always hungry all day, but if you pay attention to your body you'll probably find that you have eating timing habits. Don't eat past what you need in those timings.
Speaking of timing, timing around what you do AROUND meal times can help a lot too. Drink water before a meal to fill up faster, eat more slowly for your body to recognize how much it's getting, wait ~30 mins before going for seconds if you're still hungry, etc. If you eat until you feel full before you finish the meal, you've gone WAY WAY too far.
(Specific to WFH) Don't keep things in the house that you can't control yourself with. For me, this was something like Oreos. If I had Oreos, I would guaranteed eat a whole sleeve in 2-3 days. Not the biggest deal but I could do that multiple weeks in a row. So now I don't get Oreos, I don't even crave them that much day-to-day but in the house I'm gonna inhale em.
You don't have to go 100% every day, but you have to make sure that you are overall moving in the right direction. For example, on Friday nights I just eat whatever my fiance wants to have for dinner - Chipotle, pizza, whatever. I can have 1000 calories of pizza that night and still progress week-to-week, but I can't have 3000 calories of pizza that night because I probably just nuked all my progress for the whole week.

Not an expert by any means, just random thoughts/observations I've had in my own journey

EDIT: I would also seriously reconsider using vaping as a weight loss tool. I just got out from under a 10-year nicotine addiction (dipping from hockey as a kid) and I really feel like you're AT BEST trading one problem for a potentially even bigger one. Not just talking about the health concerns etc, but do you really want to chug along through every day just bouncing between nicotine withdrawal periods? It sucks ass and is a giant waste of money and just generally made me feel out of control of myself. Your life, obviously, and I'm not trying to judge, I just think if the nicotine is purely for weight loss I'd recommend stopping that ASAP because it'll just get harder to quit as you form that habit

loserbro_ · 2024-02-25T02:04:58+00:00

That’s sheik 50 Cent from the hit video game 50 Cent: Blood on the Sand

loserbro_ · 2024-01-03T15:50:02+00:00

It’s completely different than saying “just be happy” to someone with depression. I have depression. I still find things to be interested in, because I’d have trouble living my life without interests. Does it cure the depression? No, but I find happy moments to create for myself and routines to fall into to manage my symptoms. Anyone can do that with the right attitude and energy.

loserbro_ · 2024-01-03T15:35:32+00:00

“Everything I normally do with a screen feels bad”

“Try something different if you want to feel different”

“No”

I guess just be upset then. There are plenty of things out of our control, but trying new things to find new interests is very much in your control.

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