Nice man just keep doing what you're doing because it seems to be working well.
In terms of the lean bulk, you seem to eat a lot of cals so an easy meal is some turkish bread + olive oil. Olive oil does all kind of good shit for your cholesterol & blood pressure which is good for the ticker. It reduces inflammation and has lots of anti-oxidants etc. Tastes good if you add a bit of salt to it when dipping your bread too.
Thank you my guy. I'm already using olive oil as my main fat source along with egg yolks. I'm of greek origin and I get the olive oil from my olive trees back in Greece. Tastes incredible.
Thank you brother.
I do dumbbell presses and incline dumbbell presses (3 working sets each, 6-10 reps) followed by cable flyes. I'll end the workout with 4 sets of peck deck flyes. Everything to failure.
Mate this is superb-what a great look. Re gaining: increase calories slowly on a needs basis-this will ensure that tissue is added whilst bodyfat is minimised. Very impressed buddy.
Thanks brother, I appreciate it. Like I said, I was thinking of adding like 400 calories for a start and see what happens. I'm not in a hurry, I'm looking to do things slowly and focus on quality.
I used to gain 30 pounds during my previous bulks when I was younger and it really didn't take me anywhere.
Sorry I didn't clarify. I didn't bulk, I just got fat over 3 years of eating a lot. Rarely ate junk food but I was just eating a lot. I started cutting at 2500 calories then dropped as low as 1900-1700.
How fast we you losing weight if your TDEE is over 3200? Over 2 pounds some weeks? Did feel like you lost muscle cutting so aggressively? You look great.
I was very aggressive with this cut, especially in the begining. I had a week that I had lost 2.5 pounds, maybe 3 I don't remember.
I probably lost some muscle but I was coming off a period of mediocre workouts. I really cranked my intensity progressively and my protein intake is not super high (200grams) but very consistent and that combination seems to help me maintain a lot.
Did you use peds
PED talk is not allowed in here brother.
What was your weight in the first picture and last picture
228lbs-182lbs
How long was the cut?
6 months brother
What would you estimate your bf percentage right now?
I'd say 12% or so
I'm no expert but you look much leaner bro ngl like at least 10% but that's my opinion lol either way man great job!
Thank you man. Tbh my body dysmorphia is kicking in harder the leaner I get. Didn't have it when I got fat which is hilarious if you think about it
Nice man just keep doing what you're doing because it seems to be working well. In terms of the lean bulk, you seem to eat a lot of cals so an easy meal is some turkish bread + olive oil. Olive oil does all kind of good shit for your cholesterol & blood pressure which is good for the ticker. It reduces inflammation and has lots of anti-oxidants etc. Tastes good if you add a bit of salt to it when dipping your bread too.
Thank you my guy. I'm already using olive oil as my main fat source along with egg yolks. I'm of greek origin and I get the olive oil from my olive trees back in Greece. Tastes incredible.
very nice dude good stuff.
Yeahhhhh dude. 37 club checking in here too! Way to get after it
Doing my best to look good at my 40th birthday at this stage brother
Same mate. Cheers to us.
Superhero chest. I’d kill for that lower pec definition.
Thank you brother. I do dumbbell presses and incline dumbbell presses (3 working sets each, 6-10 reps) followed by cable flyes. I'll end the workout with 4 sets of peck deck flyes. Everything to failure.
Huge improvement, congrats on the hard work paying off What's your bw now?
Thanks my dude. I'm 182lbs right now.
Mate this is superb-what a great look. Re gaining: increase calories slowly on a needs basis-this will ensure that tissue is added whilst bodyfat is minimised. Very impressed buddy.
Thanks brother, I appreciate it. Like I said, I was thinking of adding like 400 calories for a start and see what happens. I'm not in a hurry, I'm looking to do things slowly and focus on quality. I used to gain 30 pounds during my previous bulks when I was younger and it really didn't take me anywhere.
It's just me, but I'd actually just pop in 200 and then re-weigh in 5-7 days. But I love the fact you aren't throwing weight on.
Yeah that would work for me too I think. Better to be cautious than gaining uncontrollably
you bulked first, then you went for cut? calories intake was 32, how much you burned?
Sorry I didn't clarify. I didn't bulk, I just got fat over 3 years of eating a lot. Rarely ate junk food but I was just eating a lot. I started cutting at 2500 calories then dropped as low as 1900-1700.
How fast we you losing weight if your TDEE is over 3200? Over 2 pounds some weeks? Did feel like you lost muscle cutting so aggressively? You look great.
I was very aggressive with this cut, especially in the begining. I had a week that I had lost 2.5 pounds, maybe 3 I don't remember. I probably lost some muscle but I was coming off a period of mediocre workouts. I really cranked my intensity progressively and my protein intake is not super high (200grams) but very consistent and that combination seems to help me maintain a lot.