LooksThinker
Kraken
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I'm not even sure if i have been on a calorie surplus because i have got nearly zero actual gains
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XLIdk at all what size of meals contains enough calories
idk what is XL and i can't even count my calories because idk what different sizes of meals contain calories
.I'm not even sure if i have been on a calorie surplus because i have got nearly zero actual gains
I train hardStop being a pussy and keep going, train harder
yesBro. Watch a youtube tutorial on how to count calories. After that, start weighing everything and count your calories and be in a 300 caloric surplus for lean bulking daily. Did you really need someone else to write this solution for you?
I have went to the gym 3x per week for 3months so i have probably ate too littlefrom the title cutoff I thought it said 3m like 3 million dollars, stop being an undisciplined faggot you nigger. Gained 80lbs 3 months from 3 years in from persistence so far, was trucel at the start too
If you’re only 3 months in the gym you’re most likely not training hard enough yet, even if you’re sure you are you’ll see a year from now when you look backI train hard
Calorie surplus is a meme, just eat 1kg of beef every day and you'll grow.I'm not even sure if i have been on a calorie surplus because i have got nearly zero actual gains
I can't because i'm still a kiddo whose food comes from my parentsCalorie surplus is a meme, just eat 1kg of beef every day and you'll grow.
You're nordic, right? Just eat a bucket of skyr a day.I can't because i'm still a kiddo whose food comes from my parents
I'm not even sure if i have been on a calorie surplus because i have got nearly zero actual gains
Yes i'm nordicYou're nordic, right? Just eat a bucket of skyr a day.
I'm not even sure if i have been on a calorie surplus because i have got nearly zero actual gains
It's dogshit, too much volume for a natty.View attachment 2810629
Monday: Chest/Biceps
Review: Zyzz workout for chest looks like a solid routine packed with good old proven compound movements. His main focus was developing a wide upper chest with incline movements which gave him a pleasing aesthetic look.
- 4 sets of Incline Dumbbell Press, 8-10 reps
- 3 sets of Bench Press, 8-10 reps
- 3 sets of Incline Flies, 8-10 reps
- 3 sets of Chest Dips until failure
- 3 sets of Barbell Curls, 8-10 reps
- 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Tuesday: Legs/Calves
Review: Zyzz never denied the importance of leg training. He hated it but also knew the massive benefits we get from leg training.
- 4 sets of Squats 8-10 reps
- 3 sets of Lunges 8-10 reps
- 3 sets of Leg Press 8-10 reps
- 3 sets of Leg Extensions till failure
- 3 sets of Leg Curls 8-10 reps
Personally, I wouldn't recommend training to failure frequently. The rep range for compound movements would ideally alternate between low rep phases (4-6) and moderate to high rep phases (10-15) to maximize gains.
Wednesday: Back
Review: Back training incorporates solid exercises for developing thick back. I would change the lat pull downs to wide grip pull ups and change hyper-extension for mid grip pull ups
- 3 sets of Lat Pulldowns 8-10 reps
- 4 sets of Deadlifts 8-10 reps
- 3 sets of Bent Over Rows 8-10 reps
- 3 sets of Dumbell Rows 8-10 reps
- 3 sets of Hyperextensions 8-10 reps
I'm a big fan of pull ups and encourage all my clients as soon as possible to switch from machine based lat pull downs or assisted lat machines to body weight exercises.
Thursday: Shoulders/Triceps
Review: The shoulder Zyzz workout is basic compound movements mixed, the super set for mid deltoids is a killer for muscle growth.
- 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
- 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
- 3 sets of front raises 8-10 reps
- 3 sets of Lying Rear Delt Raises 8-10 reps
- 3 sets of Close-Grip Bench Press 8-10 reps
- 4 sets of Pulldowns 8-10 reps
- 3 sets of Skullcrushers 8-10 reps
I'd personally throw in Face Pulls and super set them with Lying Rear Delt Raises for more rear deltoid development.
I've been getting many complaints that skull crushers can cause elbow injury so if my clients experience any discomfort when the weight on that exercise goes up we switch it with dumbbell french press
Overall shoulder workout is good, occasional rep range change for middle delt exercises to 10-12 would probably get you more size.
Saturday: Full Body
Review: If you are a beginner you'd want to skip this Full Body workout day to maximize your gains and recovery.
- 3 sets of Deadlifts 8-10 reps
- 3 sets of Squats 8-10 reps
- 3 sets of Clean and Jerk 8-10 reps
- 3 sets of Weighted Pullups 8-10 reps
It might be too much for your body to recover from.
i know how to train jflSome people will just never learn/know how to train.
Might as well buy some ground beef, it's cheaper and it's easier to digest.View attachment 2810633
So just some protein curd ok
My physique is still the same as 3months ago so i have nothing so show but that doesn't mean that i can't trainNo you don't.
Post physique
I don't have money for that shiView attachment 2810639
Just eat ground beef every day and lift 6 days a week and you'll have a respectable physique in 6 months.
It's cheaper overall too since you don't buy other bullshit.
View attachment 2810639
Just eat ground beef every day and lift 6 days a week and you'll have a respectable physique in 6 months.
It's cheaper overall too since you don't buy other bullshit.
Tell your mom a very smart person on looksmax.org told you to do so and she'll agree.I don't have money for that shi
Cause it's not enough, you gotta up the quantity.View attachment 2810643
I eat this almost everyday and no gains
Tell your mom a very smart person on looksmax.org told you to do so and she'll agree.
are you retarded? u download an app u weigh ur food and put it into the app and it shows you macros (or u have macros on the food label)idk what is XL and i can't even count my calories because idk what different sizes of meals contain calories
i can't just weight my food bruhare you retarded? u download an app u weigh ur food and put it into the app and it shows you macros
whyi can't just weight my food bruh
I don't have a fucking scale at home
Bullshit. Nattys can benefit from up to 52 sets per week . Dumbfucks like you preaching “muh overtraining” are the reason people take up ineffective training regimens and get 0 resultsIt's dogshit, too much volume for a natty.
Legitit's not wasted time. it takes a long time for someone without steroids and average genetics to notice a lot of improvement. in 3 years with the right diet and training you should become way more muscular but 3 months is not a lot of time.
you just need to track your eating and seriously train to failure to the point where you almost throw up and need to go home because you physically can't lift anymore.
bullshit just ask mom to cook meat everyday and eat as much as you can of it and for breakfast 5 eggs then the muscle begins to buildLegit
Tracking macros is a major game changer
Bullshit. Nattys can benefit from up to 52 sets per week . Dumbfucks like you preaching “muh overtraining” are the reason people take up ineffective training regimens and get 0 results
Yeah I’m kind of addicted to carbs so I’m trying to keep a close eye how much I consume nowbullshit just ask mom to cook meat everyday and eat as much as you can of it and for breakfast 5 eggs then the muscle begins to build
Interesting, why don’t you post physique to show us how far you’ve gotten with your hardcore training?Just shows you don't train hard at all, 13 sets of chest is overkill trash volume.
Minimum carbs are alright, meat eggs raw milk from the local farm is the keyYeah I’m kind of addicted to carbs so I’m trying to keep a close eye how much I consume now
Meat eggs milk
Its because youre low T tiktok aryancelI'm not even sure if i have been on a calorie surplus because i have got nearly zero actual gains