Arkk's Weight Lifting / Fitness Thread

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Ossoi

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Tuco said:
You should follow Ossoi Ossoi 's advice exactly, and in a few months we can have a 100% scientific comparison of what happens when two fatties do two different exercise approaches. You with trying to gain muscle while eating at a deficit or near deficit, and me trying to bulk then cut.
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Or you could scroll up and read Wurstsalat Wurstsalat post again

".I usually have a deficit around 1000-1500kcal per day. Around +1000-1500 at refeed day. I went from 24% bodyfat to 13% and i lost 8kg fat and gained 4kg muscle"
 
Ossoi

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Tuco said:
You should follow Ossoi Ossoi 's advice exactly, and in a few months we can have a 100% scientific comparison of what happens when two fatties do two different exercise approaches. You with trying to gain muscle while eating at a deficit or near deficit, and me trying to bulk then cut.
Click to expand...

I'll also point out that if you want to actually be able to see this new muscle that will grow during your bulk then you're going to have to cut anyway

You basically have a jacket of fat surrounding your muscles, bulking is going to make both the muscles and the fat jacket bigger

So by bulking at your current 20-23% body fat you're only giving yourself further to cut

Better to get leaner (which will make you look bigger because suddenly your muscles aren't covered) then bulk lol

But I get it, you've read t nation and a few Reddit subs and think you're min-maxing, lol
 
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Cad

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Tuco said:
You should follow Ossoi Ossoi 's advice exactly, and in a few months we can have a 100% scientific comparison of what happens when two fatties do two different exercise approaches. You with trying to gain muscle while eating at a deficit or near deficit, and me trying to bulk then cut.
Click to expand...

Depends on what you view as aesthetic, because if you just want to be a swole bro, then bulking is the right thing to do, similarly if you want to be "strong".

If you want to be lean and ripped, and don't necessarily care if you have "big muscles" - then getting lean and staying lean is a better idea. You can slowly gain muscle over time without getting fat.

Bulking and cutting is certainly faster and more effective but most people will cut down to an athlete body fat first and "bulk" to 20% bf or so, then cut again, not start @ 20%+...

Also bulking and cutting properly requires a lot of self discipline and as former fatties you should not tempt yourself in that fashion.
 
Tuco

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Cad said:
Depends on what you view as aesthetic, because if you just want to be a swole bro, then bulking is the right thing to do, similarly if you want to be "strong".

If you want to be lean and ripped, and don't necessarily care if you have "big muscles" - then getting lean and staying lean is a better idea. You can slowly gain muscle over time without getting fat.

Bulking and cutting is certainly faster and more effective but most people will cut down to an athlete body fat first and "bulk" to 20% bf or so, then cut again, not start @ 20%+...

Also bulking and cutting properly requires a lot of self discipline and as former fatties you should not tempt yourself in that fashion.
Click to expand...
All bullshit aside my rough plan is to try my +500 over TDEE for a month or two and see where I am. I can definitely see myself trying another form of intermittent fasting / cyclical keto like Wurst did. I'm not even a week away from breaking away from keto and already miss it.
 
Cad

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Tuco said:
All bullshit aside my rough plan is to try my +500 over TDEE for a month or two and see where I am. I can definitely see myself trying another form of intermittent fasting / cyclical keto like Wurst did. I'm not even a week away from breaking away from keto and already miss it.
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I mean if you eat more I'm not sure what magic you're expecting to happen but you will gain weight. Depending on how much you work out and your body's hormonal balance and your protein intake, some portion of that weight will be muscle. Then you will have to cut off the fat you've gained again.
 
Tuco

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Cad said:
I mean if you eat more I'm not sure what magic you're expecting to happen but you will gain weight. Depending on how much you work out and your body's hormonal balance and your protein intake, some portion of that weight will be muscle. Then you will have to cut off the fat you've gained again.
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I'm just trying shit out. +500 over TDEE is pretty textbook, and I'd rather try out textbook stuff before trying out more exotic things like a fairly extreme cyclical ketogenic approach.
 
Ossoi

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Tuco said:
All bullshit aside my rough plan is to try my +500 over TDEE for a month or two and see where I am. .
Click to expand...

Fatter, Softer, Slower, Stronger

I need keto right now

Let's go low carb tonight
You could be my gwyneth paltrow tonight
Play chef, I'm the maitre'd tonight
And you don't give a fuck about dessert, right?
Awesome, fats in grassfed wild boar
Damn, they don't make em like this anymore
I ask, cause I'm not sure:
Does anybody still need carbs anymore?
Bow in the presence of cuckoldry
Cause damn Ossoi tried to tell me
You should be honoured by my bulkness
That I would even take my top off and expose this fat shit
So go ahead, eat more nuts and say grapes are shit
Specially throw out my bagel and my bread shit
Act like you can't tell who cooked this
New keto gospel, eat six avocado and take this fish oil, haters

N-now please don't carb me
can only make me stronger
I need you to cook more fat now
Cause I can't fast much longer
I know I got to be keto now
Cause I can't get much stronger
Man I've been starving all night now
That's how long I been on carbs
I need keto right now

I don't know if you got a barbell or not
If you go the gym or not
God put me in the kitchen or not
I'm stripping, this diet got me posing a lot
But I know that God put that coconut oil in front of me
So how the hell could you serve carbs on me?
There's 4 calories per gram of carbs, there's only one of me
I'm sipping olive oil, I'm caught up in the keto right?
Cause it's low carb dessert night
So we gonna eat everything that Ossoi like
Was saving this low carb chocolate all night
Well I'd do anything to get my diet right
I stopped eating carrots even though they're good for eyesight
I won't eat any veg until the times right
Uh, keto, I'm bulking (fatter, softer, slower, stronger)

N-now please don't carb me
can only make me stronger
I need you to cook more fat now
Cause I can't fast much longer
I know I got to be keto now
Cause I can't get much stronger
Man I've been starving all night now
That's how long I been on carbs
I need keto right now
 
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Cad

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Tuco said:
I'm just trying shit out. +500 over TDEE is pretty textbook, and I'd rather try out textbook stuff before trying out more exotic things like a fairly extreme cyclical ketogenic approach.
Click to expand...

Sure, I'm just saying don't expect some crazy magic, most "diets" are just various tricks that make a little difference but not much compared with eating at a deficit, eating a surplus, lifting heavy things consistently over time, protein intake and hormones.

Compared with those 5 things, all the other stuff is very minimal difference.
 
Tuco

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Cad said:
Sure, I'm just saying don't expect some crazy magic, most "diets" are just various tricks that make a little difference but not much compared with eating at a deficit, eating a surplus, lifting heavy things consistently over time, protein intake and hormones.

Compared with those 5 things, all the other stuff is very minimal difference.
Click to expand...
If I'm not as ripped as Wurstsalat Wurstsalat in 2 months I'm going to be pissed.
 
Wurstsalat

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I am sadly not familiar with all the subject specific english terms so i can't contribute as much as i would like to. Ossoi seems to know what he is talking about, just listen to him.

And yes, i was a beginner - i didnt go to the gym for over 15 years and did zero sport. I had 3 herniated discs at my cervical spine 2 years ago and was just lying in my bed 24 hours a day for 13 months crammed with all kind of opioids. In May i decided it was enough of this shit and decided to get in shape. 1/4 of me was fat .. imagine that, 1/4 of your body is just fat. Thats disgusting lol .. i prefer less fat over muscle any day. So thats why i am doing diet since 5 months now. Very important is that you do the refeed-day. I couldnt get myself doing that at first and my body just gave up at some point cause he thought i am going to die sooner or later and after some regular eating i gained like 10lbs in 2 weeks and had to start all over again.. I am at a point where i have to deal with the stubborn body fat now - that will take a few months. Just be patient and dont give up :)

I am not ripped yet Araysar - i would say ripped is around 10% body fat.

Just make sure that you use BCAAs in diet. There are a shitload of supplements that are overrated, but you should use these : I dont know the english words, i ll just hope they are called the same in english. Beta-Alanin, Creatin, BCAAs, Magnesium, Whey / Casein ( I prefer Casein .. read up about the difference ) ,Calcium, Zinc, Vitamin B6, Omega 3. In combination with int. fasting Yohimbin HCL works great as a fatburner but in germany its only available on prescription. There are a lot "all in one" vitamin/mineral caps that dont hurt either, depending on what you eat.
 
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Tuco

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Ossoi

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This was my dexa scan from last week.

22278180_1510588282368392_629298616799854592_n.jpg


This was Sunday

Screenshot_20171011_154139.png
 
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Araysar

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looking good, but were you planning on doxxing yourself andrew?

also that before pic is basically me. i need your secrets
 
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Wurstsalat

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Your body fat is lower than 13,7% ...for sure. You look more like 10-11%. Those scans are good, but sadly not accurate. There is not a single body fat measurement method thats 100% reliable. I recently watched a video about it because i was thinking of getting one done.
 
Ossoi

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Wurstsalat said:
Your body fat is lower than 13,7% ...for sure. You look more like 10-11%. Those scans are good, but sadly not accurate. There is not a single body fat measurement method thats 100% reliable. I recently watched a video about it because i was thinking of getting one done.
Click to expand...

Dexa is the gold standard, ignore the head reading because that counts the brain.

Just on limbs/torso I was 12.8%, lost some motivation since the scan though and my diets been off last few days

Oh and it was only £30 at a hospital 10 minutes walk from my house
 
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Genjiro

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Dexa and everything else are all wildly innacurate. Definitely below 13.7, you can see some bodybuilders who post their dexa scans showing 5% who are closer to 10 and some who are lean as fuck and prolly 5-6% showing close to 10.

Conor McGregor had a dexa scan done showing him at 7% while Alberto Nunez (below) had one doneonly showing him at 6.8%. McGregor is lean, but in this realm hes not even on the same planet as Nunez who ffs has ass striations.

maxresdefault.jpg
 
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