I’ve officially completed lifting weights. >118lbs to 190lbs>5’11>36 years boomer>15-18% bodyfatWhat now? What do I do NOW? I’ve realistically maxed out the amount of muscle I can pack into my small frame without getting into freak show territory. What are some new goals I should strive for?
For the inevitable>post body
>36Where's your family?
>>76816616>long pantsShow legs pussy boy
>>76816571Now do the same for your sons
>>76816623Working on it, pal. I was far too mentally and emotionally immature to even think about bringing a child into this world until recently.I will be a great dad, that’s my life goal. But we’re talking about fitness goals.
>>76816628>strict cadence, full depth, narrow stance front squat with slight heel elevation 225lbs for sets of 5My legs are fine, my calves are small and they always will be because I was a skinny kid and I have insanely high calf insertions.Ass is joocy but I’m not posting it.
>>76816646Alright, that’s respectable man. Well done.
>>76816571>118lbs to 190lbsBulk and cuts or one slow Bulk, how long did that take ?
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakn' huge, solid, thick and tight you can get. Thanks for the motivation.
>>76816708It took close to 18 years with varying degrees of dedication and effort. Bulking and cutting is a meme, just slowly gain weight. If you’re getting fat, just clean up your diet. There seems to be “tiers” of body composition, like it would be difficult for me to be 160lbs again. It takes a lot of effort to transcend each tier but once you make it to the next level it’s easy to maintain
>>76816571there are many fun things you could do>swimming>sandbag training for all-rounder strength>running w/o losing weight for bigger challenge>climbing>martial arts>team sports>plyometrics >advanced calisthenicswhatever floats you boat reallyrespect for not giving in to your bigorexia and assuming some personal limitsyou could do some prehab/longevity work too
>>76816571wtf that is a massive gain. keep lifting tho
>>76816742Pretty much this, OP. You lift to maintain now and prevent muscle injury and find a physical activity or sport that you enjoy. Congrats on finishing the game.
Learn to fight or do calisthenics.Congrats on finishing the gains quest easily one of the hardest in life.
>>76816847I think I can push to a 315 bench. But the EATING required for marginal gains doesn’t seem worth it.>can do 225x10>did 275 for a single last year >almost finished with a 10x10 experiment to strengthen stabilizer muscles and joints/ligamentsEverything feels super sturdy. I’m thinking I give it one more bulk, for old times sake, and then get diced next spring.Boxing style training minus repeated head injury from sparring seems fun, but there’s no real goal to achieve there. It feels weird not having a physical goal anymore.
>>76816571>118lbs to 190lbsover what time frame?Im 30 and 128lbs, up from 122 a few months ago
>>76816890I started fucking around with weights around 18. Lots of trial and error. I had a fairly successful career as a chef so it was hard to make gains working 60-70 hour weeks (plus alcohol and cocaine). The last few years was when it all came together as I had the knowledge about diet/lifting and less work related stress with virtually no indulgence in vices.So short answer, aboht 18 years.
>>76816903that's really encouraging anon. im officially 10 months sober, but just sort of starting my journey fitness wise. Im on week 4 of the 'stripped 5x5' with some smith machine stuff (poor so planet fitness, no barbell), but I can tell small differences already. I'm glad you got the body you wanted, I'm slowly on my way.
>>76816903Ppl or full body ?
>>76816912I like p/p/l/u/l for five day strength gains and it is what I made most of the gains using.I’ve been doing 10x10, one compound lift per day 5x a week for the past 4-5 months and I’m way stronger than ever.>>76816903It’s insane what a difference not poisoning yourself regularly makes. Eating is the hardest part, once you get that dialed in you’re set.
>>76816872You can pick a martial art with belts or degrees if you enjoy clear milestones.
>>76816917>It’s insane what a difference not poisoning yourself regularly makesyep. didnt help that I'd drink instead of eating, daily. and then just eat some shit just to settle the hunger pangs. I shudder when I think what kind of damage I could have done, I know my brain probably suffered. Eating truly is the toughest part, I'll think the next day will be super ambitious calorie-wise, eat a big breakfast, then have no desire to eat until like 10pm. I must push.
>>76816926How did you fix your eating? Also did you find a wife? I'm 33 and I'm kinda blackpilled that I will not find a worthy wife despite me having good qualities.
>>76816934Im not OP my shit is NOT together. Im 30yo 128lbs, havent exactly 'fixed' my eating, and am far from finding a lady. godspeed. ALTHOUGH I do know that blackpilling yourself is just unhelpful. stop that.
>>76816948>128lbsShit dude how tall are you?
>>768169645'10. I dont look nearly as holocaust victimy as I did a year ago, but it aint great.
>>76816970we are the same height and i look skinny at 165lbs. Go get some milk right now as we are talking.
>>76816571now compete
>>76817078what would you consider to be too fast of a weight gain? I"m terrified of looking fat
>>76816628Post nose.
>>7681694830 years old? Dude, I’m 36 and I’ve been dating early/mid 20s. I have good social skills and charisma and dating hasn’t ever been an issue for me so I can’t really help but your age has nothing to do with your problems. It will sooner than later, but for now, stop acting like a little girl because that self fulfilling prophecy will be realized eventually and you literally will be too old.>>768172641lb a week is fine, like I said here >>76816726 your body will reach different “set” points, mine did at least, where it’s a struggle to maintain say 180lbs. Now it’s what my body WANTS to be. It defaults to about 180 is my diet and lifting falls to the wayside. I wouldn’t try to add more than 10-12lbs a year. For example, add pounds until your abs begins to fizzle then stop adding and keep working out at maintenance. Abs come back, bulk more. Do this for years, apparently it DOES end.Those fat fucks might have a point, honestly. But at the end of the day it’s still an excuse, and you can brute force your way through these obstacles with effort.I can’t believe people on this board are actually giving me respect. What the fuck is happening. Picrel has been immensely helpful to me and it probably will be to you faggots too, I regularly find myself in awe of the beauty around me in the mundane aspects of life. Puts shit in perspective.
My back is my strongest muscle group. All I do are strict bodyweight pull-ups and horizontal plate loaded rows. Literally all you need. Shoulders? 10x10 OHP is literally all you need. Strict press, full lockout and 1 second hold. The lockout at the top is what really hits the medial head of the three heads. The isometric hold makes it grow.
>>76816632based honest anon
>>76817619>Those fat fucks might have a point, honestly.In a way, they do. The body tends to homeostasis, to stay at certain weight, bf and muscle mass. Once you've been at that point for a sufficient time, the body resets that "default" to it.Whether you knew it or not, your approach of bulking-maintain-bulking again-maintain again is probably the best for longterm gains.I, and I'd say many others, have always been positive towards anons who have put in an honest effort. Congratulations on reaching your fitness goals and best wishes on your life goals. I have no doubt that you got the tools to achieve them.
You just broke your boots in and now you feel like you're done marching? You just got started. Yes you've reached about your natty limit, good. Now hold on to that strength. Before you were lifting to make a young man grow stronger. Now you're lifting to keep an old man strong. Just because the weights aren't getting heavier doesn't mean you're not making progress, the clock is always ticking and you're getting older. Retain your strength as long as possible, that's progress. Imagine being 75 and still lifting the same weights you do today...people will see you as 1 in 10 million. There's your new goal. Now enjoy your well worn boots, you don't need go spend nearly as long in the gym each week...so go find another pair of boots to break in, but don't let this pair you've worked so hard for rot either. Keep lifting to maintain and find another hobby with the added free time, THAT is your progress now. Also, congratulations, most people don't ever get to this point, they chase the gym "gains" to death.
>>76817647>has completely unremarkable back and delts>"haha this and that is all you need dyels"nigga consider being more modest
>>76818659Yes I’m bragging because I’m proud I achieved a goal. It has nothing to do with humility as I’m not gloating for no reason, I’m telling people what worked for me. Your brain is mush from too much internet exposure. Delt size and separation, lat and trap mass and back definition are all way above average.>100lb weighted pullup at 190lbs>135lb strict OHP 10x10, 170lb 1rm OHP at 190lbsThese are both above average lifts. One might call them.. remarkable. >>76818407This is why people don’t figure out fitness in a year or two, there’s simply too much nuance between each individuals anatomy, lifestyles, and body chemistry/composition for any one size fits all approach. Basic principles apply universally, but at the end of the day you’re gonna have to run long term experiments to find out what works and what doesn’t.>>76818409Yes chef. Heard. Pic unrelated, I just like it.
>>76817270Shut up faggot
>>76818659Here’s you go. One last photo at my all time heaviest, 196lbs. Lats and delts are WAY above average.
>>76819087you're the guy who once wanted to off himself, right?
>>76819102Yea that’s me. The gun misfired in my mouth after I had accidentally just blown my night stand to pieces while unloading the rifle because I was feeling crazy.
>>76819102>>76819109As a matter of fact, after I retrieved the very much loaded and dangerous rifle from the yard once calming down I was like “there’s no way the safety was off..” >safety was offOh shit. Well there’s no way it was actually hot, there’s nothing in the chamber>racks slide>round flies outI went and found it and kept it. This one almost went through my skull.
here, OP. take your pick.
>>76816571>190lbs>>5’11>>15-18% bodyfathttps://ffmicalculator.org/That's an FFMI of 21.8-22.6. That's pathetic. You are still DYEL.Cut 10 lbs of fat and gain 10+ lbs of muscle then you can gripe about how you have "completed lifting weights"
>>76816571>>118lbs to 190lbsinspiring.
>>76820879>you are still DYELLMAO. You need to go outside. I don’t even know what FFMI means; it some kind of virgin shit like mid-face proportions and other such maxillofacial nonsense?Does it feel bad to get mogged by a DYEL?
>>76819120The lord has other plans for you senpai.
>>76819120You simply have to keep going. You're clearly meant to be alive
>>76823425>>76823452I’m just trying to be a good man, bros.
>>76823470I believe in you
