Hey has anyone got the pdf version of MCarrolls male method 2 please?
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38320
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38321
Hey has anyone got the pdf version of MCarrolls male method 2 please?
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38322
Hey has anyone got the pdf version of MCarrolls male method 2 please?
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38323
Hey has anyone got the pdf version of MCarrolls male method 2 please?
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38303
>>38302
https://drive.google.com/drive/folders/1NykjDuJiReG4oGFO8aFhMsgny2Ch606w
contains GMB Rings 1&2, Parallettes 1&2, Floor 1 and some other stuff. If someone has GMB Floor 2 or FitnessFAQs Side-split pro, please share. Thanks!
https://drive.google.com/drive/folders/1NykjDuJiReG4oGFO8aFhMsgny2Ch606w
contains GMB Rings 1&2, Parallettes 1&2, Floor 1 and some other stuff. If someone has GMB Floor 2 or FitnessFAQs Side-split pro, please share. Thanks!
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38304
Just another request for Jamal Browner's 12 Week Intermediate Program, Vol1/Vol2/Vol3 anything would be great.
Thank you!
Thank you!
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38305
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38324
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38325
PT*/HC フォーラムロリ
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fckaf.de/rKm
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fckaf.de/rKm
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fckaf.de/rKm
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fckaf.de/rKm
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38326
Hey guys
Does anyone has Nivk Bare's EMBRACE THE Suck program ?
Does anyone has Nivk Bare's EMBRACE THE Suck program ?
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38327
Would like advice on where to go from here given my history and goals. My goal has always been aesthetics; it started with just wanting to not be fat, but as I've approached lower and lower weights my goal has shifted from just wanting to not be fat to having a bodybuilder physique someday in the far flung future. Not interested in being the strongest person ever or competing or anything like that.
Started at age 25, 6'0", 275 lbs back in 2019. Simply tracked and reduced calories, started being more active, and followed beginner barbell programs and went down to 220 lbs, but I had a bad case of fuckarounditis during this time; I would only be consistent on diet and gym for like 3 months at a time and then stop, have week long diet breaks, etc. It's not until the beginning of this year that my diet and training became consistent and has been for the past 6+ months. In that time, I've gone from 220 to 185 lbs. So I'm currently 27, 6'0", 185 lbs. 185 lbs was originally my goal weight and where I thought I would be happy with how I look before I moved on to hypertrophy training, but I'm still looking like I'm at a very high body fat and I think it's because my musculature is underdeveloped.
I admit my cutting to this point has probably been too aggressive and my strength/musculature has probably suffered for it. I've often been in a deficit of close to 1,000 calories. Progressing on lifts has at times been difficult or impossible. I think this may also be because I've only worked through linear beginner programs; I never tried advancing to an intermediate program because I thought my lifts were too paltry. Because of this I've just shuffled around through various beginner programs for months at a time. Name any compound-dominant 3x5 program and I've probably done it; Starting Strength, GSLP, GZLCP, etc. For the past 6 months I just ran Starting Strength trading the Cleans for Pendlay Rows 3x5 because it's simple and I like it.
For the past 2 weeks, I decided my calories probably needed to be closer to maintenance so I can start developing strength and musculature. I estimated this to be 2,500 (I was cutting between 1,500-1,800 prior), but even after eating at that amount for 2 weeks, I lost about a lb per week and averaged my weight at roughly 183 lbs this morning, so it seems I probably need more calories. However, I'm afraid of running up my calories too high because I don't want to regain fat that I've worked so hard to lose so I'm feeling really lost as for what to do. I feel pulled to develop my strength more because I'm obviously way behind where I should be, but there's also still definitely fat to lose. The added calories have felt like they've helped me push past a strength plateau, but it was hard fought; not that I expected it to be easy.
As for other factors, I try to eat 1g protein per lb bodyweight and keep fat above 20% of my diet, I usually get between 7-9 hours of sleep per night, my stress is low, I have no diseases/disabilities to tend to (that I know of)
Below are my compound lift stats. I hope with the info provided someone can help me find direction for what I should do next.
Squat: 180 lbs
Deadlift: 200 lbs
Bench: 115 lbs
Overhead: 95 lbs
Started at age 25, 6'0", 275 lbs back in 2019. Simply tracked and reduced calories, started being more active, and followed beginner barbell programs and went down to 220 lbs, but I had a bad case of fuckarounditis during this time; I would only be consistent on diet and gym for like 3 months at a time and then stop, have week long diet breaks, etc. It's not until the beginning of this year that my diet and training became consistent and has been for the past 6+ months. In that time, I've gone from 220 to 185 lbs. So I'm currently 27, 6'0", 185 lbs. 185 lbs was originally my goal weight and where I thought I would be happy with how I look before I moved on to hypertrophy training, but I'm still looking like I'm at a very high body fat and I think it's because my musculature is underdeveloped.
I admit my cutting to this point has probably been too aggressive and my strength/musculature has probably suffered for it. I've often been in a deficit of close to 1,000 calories. Progressing on lifts has at times been difficult or impossible. I think this may also be because I've only worked through linear beginner programs; I never tried advancing to an intermediate program because I thought my lifts were too paltry. Because of this I've just shuffled around through various beginner programs for months at a time. Name any compound-dominant 3x5 program and I've probably done it; Starting Strength, GSLP, GZLCP, etc. For the past 6 months I just ran Starting Strength trading the Cleans for Pendlay Rows 3x5 because it's simple and I like it.
For the past 2 weeks, I decided my calories probably needed to be closer to maintenance so I can start developing strength and musculature. I estimated this to be 2,500 (I was cutting between 1,500-1,800 prior), but even after eating at that amount for 2 weeks, I lost about a lb per week and averaged my weight at roughly 183 lbs this morning, so it seems I probably need more calories. However, I'm afraid of running up my calories too high because I don't want to regain fat that I've worked so hard to lose so I'm feeling really lost as for what to do. I feel pulled to develop my strength more because I'm obviously way behind where I should be, but there's also still definitely fat to lose. The added calories have felt like they've helped me push past a strength plateau, but it was hard fought; not that I expected it to be easy.
As for other factors, I try to eat 1g protein per lb bodyweight and keep fat above 20% of my diet, I usually get between 7-9 hours of sleep per night, my stress is low, I have no diseases/disabilities to tend to (that I know of)
Below are my compound lift stats. I hope with the info provided someone can help me find direction for what I should do next.
Squat: 180 lbs
Deadlift: 200 lbs
Bench: 115 lbs
Overhead: 95 lbs
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38328
Hi, could someone maybe share N1 Education Biomechanics & Execution? I'd be very grateful, thanks :)
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38329
Anyone got any of those new Ryan Humiston program
they sound brutal
they sound brutal
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38330
Has anyone got the pull up pro program by Daniel Vadnal? If u got it plz share.
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38331
If anyone has mean gains by Matt ogus please share it.
Thank you
Thank you
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38332
PT/*HC Lo/*li
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gourl.me/vd
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gourl.me/vd
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gourl.me/vd
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gourl.me/vd
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38333
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38334
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38335
If anyone has MASS June & July & August issues please do share.
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38336
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