Slight stall in May but back on track in June:

Nice Rosh! How tall are you?

started eating only between 12 an 8(no breakfast) only fruits if Im hungry before 12 and nothing after 8pm, After a study my thesis tutor gave me. Almost eliminated sugar from my diet, and using prolly 30% protein to 70% greens, Also started doing more core and all calisthenics, Think Im around 12ishbf right now lml

Talk about thick abs, nice!

So you're intermittent fasting then? Pretty great way to control diet.

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My current physique. Cut is going well, 4-8 more weeks and I'll be ready to get back into a surplus.

Godly Lighting:


Pump at the gym:

Sounds like the lean gains diet protocol Don. V effective.

Are those photos taken at yr house? Looks like a cool pad.

yup something like that, its just taking advantage of the way the cycles* of the body work, to bad I have the study in spanish cause its a very good read, Ive been thinking about translating it to english cause its that good, but its something like this:


12 pm to 8pm Cycle of appropiation--- its when the body ingest and digest the food.

Assimilation cycle. betweeb 8pm and 4am--- when the body absorbs the nutrients and when it prepares to detoxify* in the next cycle. Also to note you should never eat 3h before going to sleep.

Elimination cycle. 4am to 12 noon. This is when the body eliminates the toxins and wastes and excess of food we ate. Thats why eating breakfast goes against the cycles of how the body work. Digesting takes a lot of energy, so if we are in the elimination cycle and we are eating, we are taking away energy to digest said foods, so we are not letting our body work properly, thats when we start feeling tired, in need of cafeine and of course accumulating fat.

thats a rough summary in case it helps anybody, Ive been doing ir for 11 months now. It will obviously help to keep a low body fat, but it will also regulate your digestive system while making more effective


tyty
Im not familiar with that protocol, but will look into it

You can look it up at leangains.com

That digestion cycle info is interesting. How did the study draw those conclusions? What tests did they do and what data did they look at?

Ketogenic diet is a good one to investigate too, though it seems like what you are doing is working. I might have to start skipping breakfast.

Nice work both Don and Mark

5'10"

Constant progress this year.

Now in the healthy weight cat, healthy BMI and healthy water %. Just need a couple of points off the BF % to be in the ideal target range

Nice work Rosh.

I'm trying to put on 1/2 stone myself, but it's proving soo challenging ;(

GOMAD

On ya Rosh, good work!

Just pulled 135kg for 12 on deadlift for a new rep PR (equates to ~190kg 1RM) and yesterday benched 72.5kg for 11 (which is close to projected 100kg 1RM). Super excited to keep progressing and storm into the 1000lbs club (approx 450kg) and with current projected (based off of rep maxes) total of 435, I'm closer than I thought!

Edit: Ron's right, GOMAD is a legit way to put on easy weight for hard gainers.

Not sure if srs.

Rosh, how are you measuring bf?

I'm using an electronic scale which I know is probably inaccurate as hell but as long as it is consistently inaccurate I'm more interested in the progress vs the actual number

Very nice stuff, how are you projecting your 1RM?

there's a max rep calculator on the internet

Thanks Bag!

Yeah plenty of online calculators, but also the equation "weight * reps * 0.0333 + weight" does the trick.

Oh wow that's neat. I just started up a new routine yesterday and created an excel chart to work out all the weight I need to lift based of 1RM so I just guesstimated my 1RM

Nice work marko. Seems like you're using pretty high rep ranges for strength based goals (1000lb club) tho. Wouldn't something like 5x5 be better to hit a 1rm target?

@rosh - yeah, such a pain to measure bf accurately. Would love to monitor mine but can't find a reliable method so don't bother at all

"pro tip" : measure your bf in the mirror.
when you look good you're fine

Haha, combo of that and pinching is basically how I do it.

Yeah, no point obsessing with stats, just helps as a guide.

Look good, feel good then u doin aight

Doing gr8 guys!!!

Nursing an injury over here, me n my pathetic wrist. 3-4months bulk n then getting shredded again, hate being above 12% .

Did you bulk up those shoulders exo or do they still look underdeveloped as ****

Hahahha, haven't really put in shoulder work so prob still weak as fuark. Probably should go on a longer bulk too but i hate eating this much, my tiny lil body & trying to eat 2800 calories is so hard .