Post: #101

I don't see why this thread is 4 pages.

Rex, your lifts are good, at least good enough, you now have permanent increased muscle mass. It will NOT go away. Not now, not ever. It will decrease somewhat with dieting and age, but it is there to stay. Permanent changes in the density of your muscle fibers have taken place. I haven't lifted more than 5 times in the last year due to injury and yet, within a few weeks I could hit 80-90% of my previous maxes, which are around yours.

You're 185cm, you should be a weight of around 90kg (200lbs) optimally. No more than 95kg (210lbs).

You are likely an endomorph, meaning you're a fatass by nature, but you're also decently strong. You just got to cut.

In addition, it is time to get off the strength based routines and into a pure bodybuilding routine.

3 post Nyx above is correct imo. You need a program heavy in v-taper stuff:

Do these every workout:
Pullups
Chin Ups
Dips

Do these also:
Barbell/Dumbbell rows
Pull Downs
Lat Raises
Tricep Extentions
Tricep Rope Pulldowns
Curls for the Gurls

I would deadlift once a week, squat once a week, bench once a week.

As for diet, get rid of the car, get a bicycle, walk everywhere, take the stairs instead of elevator, take up a hobby which makes you move.

Again, 250lbs and 6 feet, that's overweight bro.

Also, genetics plays a massive role in how good you look. Some dudes look better with no training than do some with 10 years. It is all about v-taper proportions and fat distribution.

TL/DR: Drop some weight bro

Post: #102

(06-14-2017 02:35 PM)ElFlaco Wrote:  Good suggestion. Should apply to all similar threads. The OP could probably shoot for something like BuiltFat or BearMode.

Built Fat and OtterMode is what is achieveable without roids to 90% of the population. BearMode is a steroid physique.

Post: #103

Quote:...I would deadlift once a week, squat once a week, bench once a week.

What do you think about cycling through different rep ranges?

Post: #104

(07-02-2017 12:50 PM)nomadbrah Wrote:  Rex, your lifts are good, at least good enough, you now have permanent increased muscle mass. It will NOT go away. Not now, not ever. It will decrease somewhat with dieting and age, but it is there to stay. Permanent changes in the density of your muscle fibers have taken place. I haven't lifted more than 5 times in the last year due to injury and yet, within a few weeks I could hit 80-90% of my previous maxes, which are around yours.

Out of interest, at what point you know the gains are permanent? Is there an age limit to achieving these?

Quote:Built Fat and OtterMode is what is achieveable without roids to 90% of the population. BearMode is a steroid physique.

Interesting. Why do you think it's impossible? I'm pretty much at otterbod stage.

Post: #105

I'm ottermode too but can't seem to grow much anymore. I'm pretty sure anyone above that is on steroids, since the friends I trust that don't take that shit have even less muscle mass than me and they have been hitting the gym hard for like 3-4 years.

Post: #106

Sure it's possible. Just maybe not for you, or with how you're training and eating now.

Otter ain't shit that's like a highschool body.

Post: #107

Somewhere between ottermode and athletic is also achievable naturally. Zac Efron in Baywatch seems to be the body of the moment, and that is a fairly achievable physique for a natural (he probably used something to get there though).

Post: #108

I believe Zac Efron just got really lean, so he looks bigger without a t-shirt

Post: #109

That chart is bullshit. Both athletic and built pics are steroid bodies.

Post: #110

Efron isn't yuge, they just make him look a lot bigger on camera. I think he's like 5'7 165lbs or so.

Post: #111

Quote:#1Fitness Fail: After four years of lifting weights, I still look like sh*t

Your program sucks and you eat like shit.

Post: #112

What physical activities are you interested in doing outside of the gym? Weight-training is not for everyone, Adonis aesthetics is not for everyone either and if you find a physical activity you are actually interested it, overall ROI will be much higher for you than beating the dead horse of the Iron Game

Post: #113

(07-06-2017 06:26 AM)Vaun Wrote:  

Quote:#1Fitness Fail: After four years of lifting weights, I still look like sh*t

Your program sucks and you eat like shit.

There have been various programs and diets I've followed in the last four years, but if you look at the link in the first post, you'll see that the initial program and diet was suggested by this very forum. (It doesn't matter. That was four years ago.)

Post: #114

(07-06-2017 09:21 AM)agskor Wrote:  What physical activities are you interested in doing outside of the gym? Weight-training is not for everyone, Adonis aesthetics is not for everyone either and if you find a physical activity you are actually interested it, overall ROI will be much higher for you than beating the dead horse of the Iron Game

I plan on doing some hiking, biking, and rock climbing this summer. Don't get me wrong- I enjoy weightlifting a lot.

Post: #115

^ Diets are too short term minded.
Eat healthy all day every day and your body will react better.
Switching diets and various programs confuses the mind, body and soul.

When you get your eating habits stabilized you will not feel guilty eating fast food every now and then.

Post: #116

That's too general... I already do things like minimize bread intake, no added sugar, cook your own meals as much as possible, etc.

Currently trying a more extreme paleo/Atkins type diet: no bread, rice, potatoes, or other starchy foods. No sugar, etc.

Post: #117

Seriously man, hire a coach. Forget this extreme Atkins diet crap and get on an actual sustainable plan from a coach who will hold you accountable.

I think you need a life coach in general. And I don't mean that as an insult. I think it would really help you a lot in your life based on the threads I've seen of yours. Accountability plus some direction I think will go a long way for you.

Or just keep doing what you're doing and get the same results, but I don't think that is what you want for your life.

Post: #118

(07-06-2017 03:10 PM)RexImperator Wrote:  

(07-06-2017 06:26 AM)Vaun Wrote:  

Quote:#1Fitness Fail: After four years of lifting weights, I still look like sh*t

Your program sucks and you eat like shit.

There have been various programs and diets I've followed in the last four years, but if you look at the link in the first post, you'll see that the initial program and diet was suggested by this very forum. (It doesn't matter. That was four years ago.)

Would also add that you likely dont push yourself that hard in the gym. You will need a coach and a different gym.

Post: #119

(07-06-2017 03:19 PM)RexImperator Wrote:  That's too general... I already do things like minimize bread intake, no added sugar, cook your own meals as much as possible, etc.

Currently trying a more extreme paleo/Atkins type diet: no bread, rice, potatoes, or other starchy foods. No sugar, etc.

When you say you already "do things" it sounds like you are only going half way. Removing bread is a good first step, but it's a baby step.

Do it or don't do it. Don't just change a couple details and trick yourself into thinking you are doing big changes.

- Did anything you ate during the last month come prepackaged? (as opposed to cooked by you from fresh/frozen ingredients).

- Did you drink anything else than water/tea/plain coffee?

- Be honest: did you add any prepackaged sauce instead of a homemade sauce?

If the answer is yes, you still have way to improve before you start trying short term solutions.



This is what worked best for me, maybe it helps:

Get a big freezer so you can meal prep big quantities without losing time. I only cook once per week. Normally I cook 3 dishes in parallel, each dish enough for 5 people. So I have 15 meals ready that can freeze for the next 6 months. I have optimized my cooking so it takes around 1.5 hour on Sunday afternoon.

Cycle recipes so every week you cook something different. With time you will have dozens of different recipes to choose from in your freezer.

When it's time to eat just microwave it.

I have enough that I could eat for one month without repeating myself. And they are tasty dishes too. Chilis con carne, all kinds of teriyaki, currys, thai dishes, chinese, lebanese... You name it. All cooked from fresh and then frozen.

Focus on recipes that have meat/fish + veggies + complex carbs. With time you'll learn what freezes best. Hint: stuff with lot's of (HOMEMADE) sauce tend to freeze very well. Plus they are more tasty. It will take a few months of trial and error until you develop a system that works for you.

Don't know how to cook? Neither did I. LEARN. One recipe at a time. Youtube is your friend.


In my opinion learning to do this is the only long term approach. Fad diets are boring, you can't eat boring food forever. Unless you have time to cook everyday, but once you try this method you will become too lazy to do that.

Post: #120

Quote: When you say you already "do things" it sounds like you are only going half way. Removing bread is a good first step, but it's a baby step.

- Did anything you ate during the last month come prepackaged? (as opposed to cooked by you from fresh/frozen ingredients).

No, other than burger or hot dog rolls and some restaurant food which I didn't cook. Most of my food shopping is done in the perimeter of the grocery store, not the aisles.

Quote: - Did you drink anything else than water/tea/plain coffee?

Beer, wine, carbonated spring water

Quote: - Be honest: did you add any prepackaged sauce instead of a homemade sauce?

BBQ sauce (no HFCS though), ketchup, mustard

Post: #121

I'm pretty confused as to how RexImperator can be eating a solid diet and working out for four years and still "look like shit".

I have a feeling that he's lying to us about something, or perhaps many things.

Post: #122

(07-07-2017 04:40 PM)RexImperator Wrote:  

Quote: When you say you already "do things" it sounds like you are only going half way. Removing bread is a good first step, but it's a baby step.

- Did anything you ate during the last month come prepackaged? (as opposed to cooked by you from fresh/frozen ingredients).

No, other than burger or hot dog rolls and some restaurant food which I didn't cook. Most of my food shopping is done in the perimeter of the grocery store, not the aisles.

Quote: - Did you drink anything else than water/tea/plain coffee?

Beer, wine, carbonated spring water

Quote: - Be honest: did you add any prepackaged sauce instead of a homemade sauce?

BBQ sauce (no HFCS though), ketchup, mustard

Ok, then your diet seems quite good. Unless you where drinking 10 liters of beer per week and going through a bottle of ketchup every few weeks, i don't see where the problem could be.

How often where you eating out and having fast food though? Once per week won't make a difference, once per day will.

Post: #123

(07-08-2017 01:17 AM)SamuelBRoberts Wrote:  I'm pretty confused as to how RexImperator can be eating a solid diet and working out for four years and still "look like shit".

I have a feeling that he's lying to us about something, or perhaps many things.

What would he win from that though? I will give him the benefit of doubt.

I think the problem may be that he thinks he is doing everything right, but he is screwing up something without knowing it. We just have to find what it is.

Option B is that he doesn't really look like shit, and actually looks better than most men, but he is very exigent with himself so he will never be happy with his body.

Post: #124

Sounds like needs to cut out beer and wine.

Post: #125

Damn how the hell are we 5 pages deep... with no pics of OP's progress? I use this thread as my motivation to get my important shit done & be accountable... cuz this thread is the consequences if I don't