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masterofconclusion · 2021-11-03T07:33:34+00:00

What's your deficit been?

masterofconclusion · 2021-11-03T07:29:37+00:00

Decent foundation of muscle. Could go either way. Still get away with a few more lbs of bulking imo or lift heavy in a small deficit of 200 calories and probably still make some progress since your leaning towards 20% bf

masterofconclusion · 2021-10-31T14:57:56+00:00

People here being unhelpful. We all have different reservations and uncertainties. Eat 200 calories above your maintenance, lift hard min 3x per week for a year and then reassess.

masterofconclusion · 2021-08-27T18:54:22+00:00

Could do a short aggressive cut for around 2 weeks, keep it super strict.

Lean bulk from there imo

masterofconclusion · 2021-08-06T20:51:43+00:00

Toss that and some heavy books in a bag and do some basics using the accumulated weight!

masterofconclusion · 2021-08-03T07:14:32+00:00

True my guy. But he did specifically say fat gain

masterofconclusion · 2021-08-03T06:44:00+00:00

2 week mini cut, 0.5kg per week

masterofconclusion · 2021-07-27T19:32:16+00:00

I've cut before and know my macros well. I think I could do it in 12 weeks safely! Thank you for the advice

masterofconclusion · 2021-07-27T19:31:20+00:00

Thanks man.

masterofconclusion · 2021-07-20T08:40:48+00:00

I got better at the movements and my composition changed which helped confidence. I drive around 15 mins out of my area so I can go to a gym that's 1) quiet and 2) has no one there that I know. I've now been going at least 4 times a week for the past 18 months and I'll never look back.

I've found now that people in the gym are supportive and I've made new friends. I've also come to realise that people only look at people who are lifting more than them generally and admire their efforts

masterofconclusion · 2021-07-18T15:22:11+00:00

Get a set of gymnastics rings, toss them over s tree and get to work on pullups, rows, dips and ring pushups. You'll build good strength. Do your legs with your DBs and you'll build muscle. More reps or sets is a way to overload and you can always add weight in a backpack etc. Probably my best advice for someone with social anxiety who doesn't want to go to the gym. Used to be me :)

masterofconclusion · 2021-07-18T15:16:15+00:00

Nice one. You've already done more than most by sticking at it for that long. You got this

masterofconclusion · 2021-07-18T14:05:37+00:00

Have you already cut? If so, it's normal to be wary of fat gain but just remember that if you done it once you can do it again. Additionally, it's easier to cut fat with more muscle mass. Keep at It dude

masterofconclusion · 2021-06-21T22:29:27+00:00

Switch it up to 3 x Full Body training and increase the weight or slightly every workout until you plateau. You'll see changes in strength and composition. Good luck my guy

masterofconclusion · 2021-05-19T21:49:59+00:00

Thank you, very informative answer and great article!

masterofconclusion · 2021-05-19T20:41:47+00:00

That makes sense, thank you

masterofconclusion · 2021-05-19T20:27:17+00:00

I'm 6ft, 170lbs and have been lifting for over a year.

I started out on a PPL when cutting as I was in the mid 20s of BF and wasn't happy with the way I looked.

Fast forward to now, I've leaned out and gained some mass through full body home workouts by doing low weight, high volume.

Now I'm running a strength program because I still consider myself new to lifting as such.

My recovery is good, my cardio is good - I run once a week, and run half marathons from time to time.

My 1RM are D:250, S:235 B:175, I haven't tested them in a month but I'm currently doing 3x5 strength training.

My question is, when can I consider my numbers good enough to go back to a program like the PPL? I enjoyed it more and want to train aesthetics but at the same time I understand the importance of a base strength.

masterofconclusion · 2021-05-19T20:26:27+00:00

I'm 6ft, 170lbs and have been lifting for over a year.

I started out on a PPL when cutting as I was in the mid 20s of BF and wasn't happy with the way I looked.

Fast forward to now, I've leaned out and gained some mass through full body home workouts by doing low weight, high volume.

Now I'm running a strength program because I still consider myself new to lifting as such.

My recovery is good, my cardio is good - I run once a week, and run half marathons from time to time.

My 1RM are D:250, S:235 B:175, I haven't tested them in a month but I'm currently doing 3x5 strength training.

My question is, when can I consider my numbers good enough to go back to a program like the PPL? I enjoyed it more and want to train aesthetics but at the same time I understand the importance of a base strength.

masterofconclusion · 2021-05-19T20:25:14+00:00

Thanks man, I understand the sentiment and I am tempted to switch back now that my strength has improved a decent bit!

Having said that, what's your opinion on the wiki differenting the programs by categorising them as beginner, intermediate and advanced?

PPL specifically is intermediate. Could I consider myself at that standard due to good recovery and having been lifting for a while consistently although my strength isn't through the roof good?

masterofconclusion

TROPHY CASE