His log probably slightly more closely follows dr. mike recommendations. My exercise variation is much lower because gyms in China always have very very limited equipment.

I think it's a good recommendation for people who have done the first 6-9 months of barbell beginner training. At the start ofc you should learn basically physical movement skills and develop stabilizer strength and procioception; conventionally 5s on barbell training is great for this. About 6-9 months in, PPL and phase in more machines and dbs but keep in some barbell lifts. As you advance, slowly reduce out the amount of barbell stuff you do.

U/L or Chest+Back/Legs/Arms are also fine. Even full body is okay if somebody can do longer 90+ minute sessions.

Forgot to log yesterday night's training

Push
Incline cable machine fly: 30kgx22, 12, 25kgx10
Superset with Pushups: bwx20, 11, 9
flat db press: 30kgx14, 12, 10
DB prone raises: 7.5kgx4 sets failure, first one was 22
Pushdowns: 25kgx21, 3 more sets myo rep matching

Posing for about 12 minutes

This felt really good and pain free. I guess I need to just drop that machine press. There's 3 more gyms in walking distance and several in biking distance; I'll find somewhere else to do my push workouts and find a place with either a fly or machine press or cable apparatus I can do first. Obviously my gym has a cable appartatus, but only one and its constantly zerged down by trainers exploiting clients on it. Our incline cable fly machine is gay af and I'd way rather do some normal fly but our normal fly is terrible. Not a problem we'll figure it out next Monday.

I really hope when I move to Hengqin/Macau I have a suitable gym. If not this school gym is about to have an employee drop several thousand USD kitting out his own school's gym largely for his own use.

Steps were 25k yesterday. today I'll be lucky to get 14k. I was busy all morning and now the weather is really hot and I don't wanna go out and do it!

Pull

Pullups (strapped): bwx16, 12, 9, 7
Chest support t-bar rows: 1.5ppsx16, 12, 10, 9
HS high row: 3 sets failure kinda forgot
EZ curls: 20kgx25, 3 more sets myo rep match

cardio: 30 minute biycle ride home

Steps: pitiful 12k

Going great! Got some posing video will post either screenshots or upload the whole thing at some point. I'll start a lil peak for a photo shoot around June 13 start carbing up maybe 800g per day June 13, 14, 15. Not going to mess with diuretics probably but I do have some hydrochlorothyazide.

Tomorrow hoping 20k steps, maybe 12k before the workout and then 8k after and then sit at my ****ing house and play games and be a teenage boy nerd for a few hours.

I'm not gonna get up to date for a bit, but slowly grinding this. I was at Lake **** with my (multi)millionaire internet chatroom friends.

This quote is prob the most salient thing I've read from you in quite some time and from anyone in general. So much of being a "winner" and "successful" in my life stems from just not ****ing up things. I don't mean making the correct decision or being super great at anything. More like "Oh wow. This is a giant pile of ****, maybe I shouldn't dive head first into it." One of the main things n00bs fail to understand is just taking the easy wins and not doing weird ****. One of the guys I saw again is around my age and been a wagie his entire life. He will retire well before 50 with 5m+ in the bank. He isn't a genius (tho he is a very bright man). He just didn't do stupid ****, worked a job, was good at it, and worked the plan.

This literally applies to anything. Not being a derp is 90% of being ****ing brilliant at anything.

I needed to read this post this morning. I did my 10k steps, went home, napped, ate, then got ready to go to the gym. My steps felt very heavy; just walking felt like a huge exertion. I arrived at the gym building and decided "nope... we're going down to 5 days/wk and only one leg day per week until cut is done". Fatigue management is important in the offseason, but its even more important when you're in a huge deficit for months on end. I've been dieting since literally November 2023 with a cumulative 5 weeks off. You can't undo all the systemic fatigue from stimulants+high steps+cardio+deficit for that many months with a one month break and then a 5 day break... Digging in too deep and getting too fatigued will just make fat loss harder, and there's no show coming up.

Went for a walk in the park to get to 16k, went home. Played some video games.


I'm having a problem where I feel very mentally tired during the day, then as soon as the sun is about to go down there's a surge of mental energy and I can think clearly and fast all the sudden. My body still drags but I feel like my mind finally wakes up at around 7:15pm. This is probably connected to being on clen+caffeine+yohimbine for several months straight, longer daylight cycles in the summer, the fact that I usually train around 6:30pm. My circadian rythm all fuxxed up. Diet ends 6/13 and I'll start adding calories and get a photoshoot in weekend of 6/16 which was the original show date.

If anything you could use that to support your POV. If you get on the sauce, your life expectancy goes down to about the average sedentary, obese, doesn't even lift American male.

The last time I remember him doing that was DK Metcalf? Are you saying DK is not natty?

Melk,

It is a pretty w/e argument where no one is gonna convince anyone else of anything. Why bother?

Also, loco has a pretty long and weird history of posting racist fetish ****. I think quibbling on this point is also p w/e. But race is a social construct, much like gender, if hero thinks he got his great genetics from being black, k w/e. Clearly I achieved my math ability and smol pp from being azn and not just actual work and poor genetic lottery.

Jopkes aside (other than race being a social construct, which it clearly is) this is a prime example of weird mental masturbation we all like to engage in but doesn't benefit anyone. Who ****ing cares?

All genetics, all natty baby. You just don't understand the power of bbc, white cuckboi

Ronnie Coleman was natural here. He said so himeself. He probably barely lifting weights; he didn't even know what steroids were in 1991. He probably just ate Mcdonalds and fried chicken, got paid to fly out and f*ck white wives for his cardio, and did some pushups and pullups to look like this. That's just how black genetics work, okay?

I have no idea who is being serious and who is trolling.

On the flip side, what are his views on the failure of black communities in America? Or is this my systemic racist bias that I describe their status as "failure" instead of an "alternative community vision"?

Why not bother? We're shietposting on a pretty much dead health and fitness subforum on a dying poker forum.

It is obvious that we're not gonna come to any resolution on this. But the journey might be entertaining (I know it has been done before, but there could be some new material). Or it might not be entertaining, in which case, no big loss.

tbh I am not even sure what my views on this are. TBH I'm not sure I even care anymore, though I cared deeply when I was 25. I am black, but I am not technically African American so... I imagine loco is similarly apathetic. It seems like whatever explanation you can come up with, any solution to the problem is futile in implementation in today's cultural and political climate anyway so w/e just live your own life and be the change you'd like to see, I guess.

Yesterday 3.3k steps and about 1700g carb 250g protein 60g total fat. It was pretty fun. Went to bed uncomfortably stuffed, wake up starving but energetic. Good times. Didn't get a restaurant cheat meal and made pizzas with a mix of low fat mozarella and shredded parmesean in a way that was basically macro friendly but slightly higher dietary fats. I stuck them on some Pita breads that are around 40g carb 7g protein each. And it was honestly far tastier than anything I could get from anywhere but the most expensive restaurants now that Chengdu Mike's Pizza closed 6 months ago. I had some mango sticky rice hold the cream from a restaurant for the last meal and that was it.


Those huge refeeds bring me back to life in terms of appetite and energy levels jfc. I'm thinking of doing 3 low 1 high and lowering the high day to 900-1100 instead of doing 1 big 1700 one. I'm using insulin with every meal on the high day obv. I think it ended up totalling around 40ius throughout the day. I'm not doing a show so this is actually a great time to experiment. But I don't want to because each workday right now is an opportunity to get a hy00ge stepcount during working hours since there's not much going on until after June 13 when things pick back up again until July 5.

Refeeds are dope. I can see how super fats do it every day. It is amazing.

I achieved a level of racism where I now volunteer helping African people un**** their dumb governmental or business problems for free. I spent an hour explaining how to develop a basic fraud module to detect when people are giving free Uber vouchers to a random account. (Or airline vouchers or whatever.) You literally just ****ing see if they log into an account and give ****, instead of fielding an inbound service contact. This is the level of problem solving they have. This is a major outsourcing firm in one of the most developed African nations and somehow I'm able to conjure up these earth shattering antifraud solutions in a field I have never even seen before. But I'm sure I'm the actual bigot, since I think these people are genuinely morons and then attempt to help them be less moronic. I'm sure if I carried a poster about fictitious problems and sent more thoughts and prayers I'd be a-ok.

That's good man. More just directly helping and less political speculation and blah blah blahing about different gov't policy solutions.

Push workout at the new gym
hamstring curls: 3 sets failure, unilateral kind with plates
machine fly: 3 sets failure superset pushups 3 sets failure
incline db: 25kgx9,10,11 very unstable bench, higher incline than usual
Cable crossovers: 3 sets failure
DB prone raises: 7.5kgx22, 3 more sets failure
Pushdowns: ??x25, 3 sets myo rep matching
In between resting on pushdowns did 4 sets of ez bar curls to failure

Cardio 30 minutes AM fasted (?!, its been a while...)
Steps 22k

About 45 minutes of posing as the new gym has a private room normally for pilates that also has okay lighting for posing.

The gym is a 3 minute walk from my house and very limited equipment. I maxed out the machine press and didn't even feel like a hard warmup. The machine fly felt godly though, it's a tiny gym with barely any members so the cable machine is often free, the smith is often free, and overall its going to be better for precontest push workouts when I can't move heavy dbs anyway. DBs only go up to 25kgs. It's serviceable and better than my regular gym for push workouts. I'll probably hit the fly+pushup superset for 5 sets next time instead of 3 and do flat press because its a much more stable surface than the incline. after 5 rounds of that, 25s will feel heavy on flat I hope. If not I can mess around with some sort of smith machine chest pressing.

Since I'm only doing 1x leg day per week i'm going to do ham curls, glute kickbacks, hyperextensions, or hip thrusts at the start of training on Monday and Friday as well. I think I should bring back hyperextensions tbh... they hit hamstrings in a more unique way that hamstring curls/gms/rdls/etc don't. My quads are very very good, just hams and glutes suck.












Super happy with the way I'm looking. Some weak points though are lats, biceps, glutes, and hamstrings. Strong points are quads, shoulders, triceps. I definitely have a bloated stomach whenever I pose later in the day because I've been walking around in the heat and training and consuming tons of fluids and fiber throughout the day. Fasted its less of an issue, but you can see some distension in the side shots, especially side tricep.

Going to keep on going until June 21. There's still a decent chunk of fat around glutes and hams and a little bit on quads, but upper body has basically no fat except a little on love handles.

looking really good IMO and not sure about biceps being a weakness tbh.

to your point, it does look like you could benefit from more width from your lats which is weird because the inner part of your back...the muscles closer to your spine that I'm guessing might be the rhomboids and scapula?... are really thick and developed

Lats basically there was a 2 year period where I was powerbuilding (dumb for bodybuilding, okay for powerlifting actually) and doing deadlifts first every back workout and usualyl doing rows as 2nd movement rather than pullups. No matter what, if you train DLs first you won't be able to provide adequate stimulus to lats. Even super slow eccentric deadlifts with lats flexing hard doesn't do the trip either. So the rest of my bodyparts grew in a fairly balanced fashion from this training but lats weren't getting enough stimulus and didn't keep up. So what was once a strong bodypart is now a weak one. Add to that I was having a lot of elbow pain that prevented me from progressing the way I wanted to on pullups and it's not been going great the past few years. But I think I've figured it out... the solution to the elbow pain was shockingly simple: hang from a pullup bar near the track at my work for a few 30-60 second holds throughout the day. Just started that last week and coupled with strapping up on pullups I'm having no more elbow issues.

Took my time in the gym today and went at a very slow relaxed pace

Pull
Pullups: bwx17,12, 10, 8
unilateral pulldowns: 90kgx16,12, 9 each side
underhand rows: 60kgx13, 10, 8
EZ curls: 20kgx30, 3 more sets myo-rep matching



From Friday last week I think

your rear delts look ****ing great in that video. massive

quads look super thick as well.

is it normal that the legs are the last place to strip the last bits of fat/water? I've noticed as I've been stripping fat away that the slowest place to lose fat was the highest part of the inner thigh. as well of course as the love handles.

or maybe these two areas are where the largest collection of fat has gathered and so I'm losing it proportionately, there was just more to go

We were just relatively more estrogenic during puberty and early adulthood so our fat storage patterns are more around legs/glutes. "Normal" men typically lose belly and lower back last. Some guys get hard glutes before they get really well defined abs.

I'm okay with it because as a wise man in 2007 once said in a GGO thread or something "by the time they see your legs, its already too late anyway".

Looking pretty sick, man - great work.

Headphone spontaneously snapped before the workout. Working out without a phone or music was actually more productive. I'm gonna put music on and stick phone in backpack and don't look at it during workouts henceforth. Been leaving gains on the table and probably extending workout durations getting distracted the supercomputer in my palm.


Legs
Hip thrust: 2px15, 12, 10
Leg press: 4ppsx21, 17, 14
Leg extensions: 17.5kgx12, 10, 9
Hamstring curls: 42.5kgx16, 12, 10

47 minutes

26k steps gonna be time for another medical pedicure soon, a little bit of callus pain.

**** it I'm hitting another leg day Sunday. I just had poor sleep before but I think I've figured it out.











Here's a pic dump of how I eat these days. I'm basically doing IIFYM but with clean bodybuilding foods rather than toddler MLYTL bullshit foods. High carb moderate protein low fat is the way to go whether bulking or cutting for bodybuilders and powerlifters tbh, natty or enhanced but obviously natties can't push fats as low. I wish I'd a. realized this and b. known how to make low fat foods that I actually enjoy much sooner in my bodybuilding career. I could have saved a lot of headache knowing a lot of things I know now earlier but I could full a ****ing novel with that at this point nobody give a ****.

The last one is air fried gnocci with sum italian herbs and seasoning and tomato paste eating like a toddler with your hands. 4g protein 0g fat 33g carb per 100g. A little bit too delicious for a normal diet food; this is gonna be a high day only kind of meal. I made it just today and had to give away 2/3rds of the 500g box because I knew I was gonna overeat it if I kept it. They sell raw gnocci at a store near me so I'll probably buy 2 ****ing kilos of that on Sunday and go balls to the wall air fried gnocci fest. 450g carbs from gnocci and another 40g from tomato paste. Then probably around 500g from gummies, then about 200g from various fruits, another 200g from cream of rice, then maybe some of our Chinese equivalent of Naked juice, some fat free frozen yogurt, then maybe some more pita pizzas... you can see how i can get to nearly 2000g now right?

I feel like I need to stop taking shots at MLYLT and loco in my log. They don't post anymore and they just living rent free in my head. They rattled my cage/tilted me for totally different reasons. wgaf its just the internet, enjoy the shredded life

I've reached this goal. Not going to ccompete because of changing jobs and new visa setup rules since I'm in a new jurisdiction technically not in mainland anymore. But in terms of the level of physique development, I can check this off the list. I'm there. I'm even a lot closer to my weight cap than I thought I would be at this time. Now it's mostly balance, details, stage presence, posing, and conditioning. I'd absolutely be competitive for a pro card at a USA national show, but probably at least 1st callout level in a Chinese national show where I could *possibly* win depending on who shows up but the probabilitty isn't great. Thailand I'm unsure... I think the level there is probably higher than China or the US.

I guess new medium term goal would be fall 2025 have a physique that would immediately look competitive in a pro show if I were to turn pro in fall 2025. Right now I'm at "could eek out a pro card if the stars align" and I hope fall 2025 it'll be like “higher than 50% probability winning a pro card at any given qualifier and could hop into a pro show the next day if it's a pro/am show and not look out of place".