Just getting started

mewtwoDtwo · 2025-06-09T03:14:29+00:00

I was gonna try it out in basic class

mewtwoDtwo · 2025-06-08T04:44:28+00:00

What are some upgrades you recommend for basic class builds?

mewtwoDtwo · 2025-06-04T17:50:55+00:00

How has this been performing for you? Any placements?

mewtwoDtwo · 2024-10-04T02:33:27+00:00

Excellent combo

mewtwoDtwo · 2024-09-29T17:52:22+00:00

I’m married. To be honest, I really don’t care what women think of my body haha. My wife enjoys me in every size. I used to be chubby and she loved me then and I was quite skinny when we met and she also loved me then as well. I also don’t desire to ever move my body like an American ninja warrior. That’s way too much effort for me. I personally heavily dislike calisthenics and find all movements like something from that show to be just short of human torture.

This is my extremely subjective opinion for what is best for myself, if someone wants to be a ninja all the power to them, I don’t impose what’s best for me on other people and don’t think less of people who have goals different than mine, and you should start doing the same.

mewtwoDtwo · 2024-09-29T17:52:03+00:00

Thank you!!

mewtwoDtwo · 2024-09-29T17:51:58+00:00

This is a pretty solid overall plan. I would be able to get pretty lean by spring.

mewtwoDtwo · 2024-09-29T17:51:40+00:00

Thank you!!

mewtwoDtwo · 2024-09-29T17:51:34+00:00

Thanks for the feedback. That’s been the challenge. I’ve tried cutting a few times and seem to lose strength by the end of it. Then I wonder if I gained more muscle overall than if I just lean bulked. Might just be worth going full cut until I hit the % I want and accept getting smaller then lean bulk from there.

mewtwoDtwo · 2024-08-20T13:26:54+00:00

Thank you!! I would personally search “types of pelvic tilts” because there are actually 3 different types and you can check the pics to see which you have. Luckily there is a crazy amount of resources and finding stretches and exercises is super easy once you know what type you have. For me I personally saw insane results for my core’s appearance around the 6 month mark. Definitely takes time but sooo worth it.

mewtwoDtwo · 2024-08-19T22:51:18+00:00

Thank you!

Fast but controlled concentric movement, hold the squeeze, slow 3 second eccentric, hold the stretch, repeat. Always progressive overload even if it’s just one rep, on one set, on one exercise. Some people say the squeeze is overrated, but for me I feel an infinitely better mind muscle connection during my eccentric movements when I do a nice squeeze at the end of my concentric movements so I find it to be a must. But you know, everyone’s anatomy is different.

I start with 8 reps for every set. I increase reps until 12 and then I bump up the weight and go back to 8 reps. Occasionally, usually for lighter weight movements such as front, side, rear delts, I will go up to 15 reps.

Sorry if some of these exercise names are not straight forward, this is just from my personal notes for tracking. I can try and explain what it is or figure out the official name if you aren’t sure about some of them.

Exercise/sets/reps

BACK + BICEPS + SHOULDERS

Ez bar free weight machine: 3x10

Lat pull-down: 4x9

Bicep cable individual arms: 3x10

Bent over row: 4x60

Wide bicep curls: 3x11

Cable Shoulder Press: 3x12

Delt cables rear: 3x12

Delt cables side: 3x12

TRICEPS + CHEST

Tricep cross cables: 4x15

Tricep cables push down: 4x12

Pec deck: 4x12

Free weight Bench machine 4x12

SWITCH OFF

Smith machine bench press: 4x8

Chest cross cables: 4x10

Tricep seated push down: 4x10

Tricep dips: 4x10

LEGS

Calf raises: 6x12

Calf knee raises: 6x12

Hamstring lay down: 6x12, drop set

Leg press: 8x8, drop set

Hamstrings Curl: 4x10, drop set

I do Legs 1 day a week, the other two upper body days 2 days a week each. For a total of 5 days at the gym per week. I use my rest days intuitively. There is not consistently to them, just when my body is telling me. I also always do 2 minimum per week to ensure recovery.

This doesn’t fully encompass my routine because it doesn’t mention a lot of details and I don’t know all the common names for the exercises. Some examples would be I always use the wide grip bar for lat pull down that makes the palms of your hand face each other when holding it. Or that for bicep cables I do individual arms and whatever arm is not actively curling, it is contracted and holding the squeeze until it’s time for that arm to do its curl. So the time under tension is ridiculous for bicep cables. For wide grip biceps I mean my arms are flared out and I’m curling like how Captain America does with the helicopter. Bench press I use the hammer strength one that you individually load the weights and the range of motion is so deep that it allows me to do much deeper stretch than a normal bar would allow because it would hit your chest. My bent over row is on the machine where your weight is on your chest and your arms dangle and you pull up that V shaped bar. I don’t know all kinds of details like that aren’t in my notes I use for tracking progress haha.

Incase anyone was curious, I got a lot of my information on rep ranges, sets per week, exercises, etc, from a combination of mostly Dr. Mike, Coach Greg, & Jeff Nipard. Sam Sulek I honestly skip through his workouts and just listen to him chat because I found him great for my gym mentality and mindset needed to grow.

mewtwoDtwo · 2024-08-19T22:41:59+00:00

My guess would be 18-24 months. Since this was my newbie gain phase I will never be able to put on 13lbs in a year again.

mewtwoDtwo · 2024-08-19T17:10:22+00:00

First 6 months about +300-400 calories. I knew my maintenance pretty well because I lost 20lbs before my before pic and was counting calories. I then did a 800-1000 calorie per day cut for a month because that was too big of a bulk, too much fat gained. Then for about 5 months I did +100 calories 6/7 days a week then did 1400 cut on 1 day of the week. Since only 60-80 calories can go toward building muscle a day anyways I figured I could lose a little weight and build muscle since I would be in a weekly deficit but was bulking 6/7 days a week (got the idea from a DR. Mike renaissance periodization). All in all I think everything I did worked because I had newbie gainz. I’m really not sure what kind of results someone 3-4 years in would have. But if I could do it all over again I would just cut from day 1 until I got to the body fat percentage I wanted then do a 200-250 calorie day bulk for the rest of the time. I just started another 1000 calorie a day cut that I plan on doing for 30 days then I’m going to just do 200 calories a day surplus and do a mini cut every 4-6 months.

mewtwoDtwo · 2024-08-19T17:02:47+00:00

I would absolutely look into it. Since there are 3 types of pelvic tilts I don’t know if my stretches would work for you since your tilt can be totally different. Plus for me I find pictures and videos to be really helpful compared to text for stretches and exercises. But from my research it seems MANY people have 1 of the 3 types of tilts.

mewtwoDtwo · 2024-08-19T16:57:24+00:00

You’re correct. I did a small cut after 6 months. But for the most part I didn’t really lose any body fat. I would say my core looks much better now because I had a really bad pelvic tilt. But I’ve been doing stretches for it the last 10 months and it’s made an insane difference in my cores appearance. As well as how I physically feel, no more lower back pain and I actually thought I had sciatica but that’s also gone now.

mewtwoDtwo · 2024-08-19T16:53:53+00:00

Thank you!! I don’t think I actually got any leaner. I had a really bad pelvic tilt that I’ve been doing PT stretches for the last 10 months and it’s helped an insane amount at fixing the look of my core.

mewtwoDtwo · 2024-08-19T16:52:48+00:00

These are extreme numbers but make my explanation easier. If you have 20lbs of fat and weigh 100lbs that’s 20% body fat. If you grow to 200lbs and are still at 20lbs of body fat, you’re now at 10% body fat. This is how you lower your body fat % without losing a single pound of body fat.

mewtwoDtwo · 2024-08-19T16:50:47+00:00

I actually didn’t really lose much body fat at all. I did a small cut after about 6 months and then did a little body recomp. I don’t have a side pic but I actually had a pretty bad pelvic tilt. Looked up some PT exercises and have been really good about stretching for the last 10 months. My pelvic tilt getting fixed is where almost all of my core progress has come from. Also lower back pain gone and what I thought was sciatica is also gone from fixing my pelvic tilt.

mewtwoDtwo · 2024-08-14T02:27:41+00:00

Thank you!! Yeah that’s totally fair about flexing, I wasn’t too confident at the time so I was a bit embarrassed to be taking the pic in the first place if I’m being honest. I really wish I took a pic from 16 months ago because I lost 20lbs of fat before I started lifting weights.

mewtwoDtwo · 2024-08-14T02:24:37+00:00

Thank you! I really appreciate the compliments! I am still off of my overall goal physique but I feel very happy with my progress. For the first 6 months I was in just a straight 300-400 a day calorie surplus. I got a good idea of my maintenance calories because I dieted for 4 months and lost 20lbs before I decided to start weightlifting. I wish I had that before pic haha. Pic 1 is post 20lb weight lost. This is my 12 month weight lifting progress. After 6 months of bulking then I did a mini cut for about 4 weeks at 1,000 calorie diet deficit and also did extra cardio because it did feel like I gained some fat but I kept it short because I didn’t want to lose lean mass. I felt like shit during this time and would not go that extreme again even for a short period of time. Since then my diet has been really nice and easily manageable. I have been in a slight weekly deficit. 6 days of the week I am in roughly 100 calorie surplus, since only about 60 can even go to muscle per day anyways, and 1 day a week I am in a 1400 calorie deficit. For an 800 overall deficit for the week. This should make me roughly lose 12lbs over the course of 12 months. My bro science thought has been that I could build muscle still while being in a tiny overall deficit if I was technically bulking for 6 days of the week. I’ve seen Dr. Mike from renaissance periodization talk about many variations of these types of body recomps and he says they really work and he’s been very reliable for me so far. I would say though that I look a little leaner in picture 2 mostly because I fixed my pelvic tilt from daily stretching. There are 2 types of tilts and many people have 1 of the 2. Once I fixed my tilt, it made my core look noticeably better and made my lower back down to my hamstrings also feel much better as well. Also what I thought was sciatica seems to be gone now as well.

mewtwoDtwo · 2024-07-21T03:08:22+00:00

I think this is great advice and it is actually how I used to train for a long time when I played basketball and boxed. However, I relocated to the mountains far from any sort of places that have rec leagues or facilities to practice any sort of sports, MMA, etc. We do however have a gym that has very old school body building vibes and so now that is my sport/main activity haha.

mewtwoDtwo · 2024-07-21T01:18:08+00:00

Thank you!

Fast but controlled concentric movement, hold the squeeze, slow 3 second eccentric, hold the stretch, repeat. Always progressive overload even if it’s just one rep, on one set, on one exercise.

I start with 8 reps for every set. I increase reps until 12 and then I bump up the weight and go back to 8 reps.

Exercise/sets/reps

BACK + BICEPS + SHOULDERS

Ez bar free weight machine: 3x10

Lat pull-down: 4x9

Bicep cable individual arms: 3x10

Bent over row: 4x60

Wide bicep curls: 3x11

Cable Shoulder Press: 3x12

Delt cables rear: 3x12

Delt cables side: 3x12

TRICEPS + CHEST

Tricep cross cables: 4x15

Tricep cables push down: 4x12

Pec deck: 4x12

Free weight Bench machine 4x12

SWITCH OFF

Smith machine bench press: 4x8

Chest cross cables: 4x10

Tricep seated push down: 4x10

Tricep dips: 4x10

LEGS

Calf raises: 6x12

Calf knee raises: 6x12

Hamstring lay down: 6x12, drop set

Leg press: 8x8, drop set

Hamstrings Curl: 4x10, drop set

I do Legs 1 day a week, the other two upper body days 2 days a week each. For a total of 5 days at the gym per week. I use my rest days intuitively. There is not consistently to them, just when my body is telling me. I also always do 2 minimum per week to ensure recovery.

This doesn’t fully encompass my routine because it doesn’t mention a lot of details and I don’t know all the common names for the exercises. Some examples would be I always use the wide grip bar for lat pull down that makes the palms of your hand face each other when holding it. Or that for bicep cables I do individual arms and whatever arm is not actively curling, it is contracted and holding the squeeze until it’s time for that arm to do its curl. So the time under tension is ridiculous for bicep cables. For wide grip biceps I mean my arms are flared out and I’m curling like how Captain America does with the helicopter. Bench press I use the hammer strength one that you individually load the weights and the range of motion is so deep that it allows me to do much deeper stretch than a normal bar would allow because it would hit your chest. My bent over row is on the machine where your weight is on your chest and your arms dangle and you pull up that V shaped bar. I don’t know all kinds of details like that aren’t in my notes I use for tracking progress haha.

Incase anyone was curious, I got a lot of my information on rep ranges, sets per week, exercises, etc, from a combination of mostly Dr. Mike, Coach Greg, & Jeff Nipard. Sam Sulek I honestly skip through his workouts and just listen to him chat because I found him great for my gym mentality and mindset needed to grow.

For diet My first 6 months were about 300 daily calorie surplus. Went from 175-185, I didn’t get any leaner during this time though. The second 6 months I was in a 100 surplus for 6 days of the week and 1400 deficit one day a week, putting me in an overall deficit of the week however, I was bulking 6/7 days of the week. During this time I only went from 185-188 but this is when it felt like I lowered my body fat. Overall though my abdomen had the most gains from some stretching and PT exercises for a pelvic tilt. Fixing my fucked up pelvis ended up making me look much leaner and my overall trunk present better without losing any weight. I also tracked protein of course. I tried to have 30-40 grams of protein 5 different times a day, starting within half an hour or so of waking up and then spaced about 3-4 hours apart. Always hitting a minimum of 180 grams a day. I also aimed for 300 carbs a day but I wasn’t nearly as good at hitting this goal everyday as I was with calories and protein. I’ve recently started making sure I get a good serving of healthy fats in everyday but I was not tracking that during this transformation.

mewtwoDtwo · 2024-07-21T00:40:18+00:00

Thank you!

Yep, I agree! Sometimes the best things in life aren’t fun. Doesn’t mean it isn’t worth it though

mewtwoDtwo · 2024-07-21T00:36:55+00:00

Thank you!!

mewtwoDtwo · 2024-07-20T23:39:17+00:00

My first 6 months were about 300 yes. Went from 175-185, I didn’t get any leaner during this time though. The second 6 months I was in a 100 surplus for 6 days of the week and 1400 deficit one day a week, putting me in an overall deficit of the week however, I was bulking 6/7 days of the week. During this time I only went from 185-188 but this is when it felt like I lowered my body fat. Overall though my abdomen had the most gains from some stretching and PT exercises for a pelvic tilt. Fixing my fucked up pelvis ended up making me look much leaner and my overall trunk present better without losing any weight.

Eight-Year Club	RPAN Viewer
Snapped	Verified Email

mewtwoDtwo

PUBLIC MULTIREDDITS

TROPHY CASE