I'm not talking about the leanness, but about the muscle mass. I'm not struggling to lose fat, I'm struggling to build muscle so that I look muscular while being lean. How do they do that?
Is not hard, is slow AF. But if you focus well on your goal and have the patience, you can achieve it.
>>76777893Refeeds, you'll always look really deflated while losing weight because every gram of glycogen binds 3 grams of water. When you lose like a 8-10 lbs of water/glycogen a lot of that is coming out of muscle.Also learn how to train on a cut. It's really important to keep weight on the bar to retain lean mass even if you're not doing half of what you normally do.
>>76777904I did a cut where I lost almost 10kg from April to August, and my numbers did not decrease at gym. I clearly lost fat, but I didn't look as defined as him at the end of the day, so that's why I'm thinking I'm missing muscle mass.
>>76777912If you can still put up the same numbers it's unlikely you lost significant muscle mass. You just overestimated how much muscle you had. It's one of the oldest follies in body building.
>>76777984Yes, that's what I'm saying: I don't have that much muscle mass although I've been training for 3 years. How do people start lifting being fat and magically have enough muscles to look muscular like for the guy in my picture just by losing their fat?
>>76777987They don't. He's either by training longer than he's implied, taken drugs, or really focused on progressing numbers before his cut and probably worked with a good trainer. Point of the matter is fitness isn't all DIY glowups and miraculous transformations. It's a lot of shades of shit between where you start and a model like body without additional "resources". It usually takes a lot longer for most people to figure out on their own. If people didn't hide the work or drugs that go into this no one would want to do it. We all thought this would be easier and less complicated than it is and take less time. That's just coming to terms with all this shit.
>>76777893Even your mother could lose 2 lbs per WEEK of fat but to add 2 lbs of muscle per MONTH you have to do everything perfect and that is only for one year max
>>76777893We'll never know...
>>76777904>Refeeds>>76777904>train on a cuthow about NO WEIGHT FLUCTUATION once u've got to your homeostasis body fat percentage keep yo weight stable, no u're not going on stage in skimpy panties, why would u then > cut or> "refeed"after cutting naturally u want as little metabolic stress as possible :D
>>76778136I think you should start by lifting
>>76777893That not very much mass. He is just lean. You zoomers need to realize people look WAY different through a camera than in real life. If he saw that guy in real life, you'd think he was dyel.
>>76777893Eat more, but not enough to get fat. It's that simple. You need to lift at high intensity though heavy weights or more reps with lighter weights. Always nearly to failure on every set.Putting on muscle is a measured in years.
>>76777893Eat more, eat mostly homemade stuff. Sleep well if you can. You have to systematically eat more than your appetite is telling you until your metabolism adapts to the new calorie intake. If you come from being skinny, you won't get fat overnight, so if you notice you're putting on some extra undesired fat, cut for a bit. Also, super important to make this metabolic change: spread your meals. Something between 5-7 meals a day.1. Breakfast 2. Morning snack3. Lunch4. Afternoon snack5. Preworkout snack 6. Protein shake + oats + pure cocoa7. DinnerDays you don't lift, you can skip 5 and 6. Food I found useful during my bulk: oats, homemade hummus (takes 5 mins to do), pure cocoa, nuts, seeds bread (or any bread with extra protein).People might shit on carbs too much, but for skinny kings it's the most cost-effective way to give your body calories to burn. If you have the time, get into a PPL split 6 days a week. Whatever split you choose, try to lift as often as you can. It's hard af but I have good news: once you consolidate some muscle mass for a year or so, most of it will stay with you unless you radically stop lifting.
