Blast roids from the get go, unironically

>>77109862
Lift heavy and actually put effort into it

He just needs to cut.

>>77109862
see
>>77109872
But if you're too much of a fag, cut down to 11% bodyfat, eat at a small surplus (250-400 tops), lift heavy and sleep 8+/night ad nauseum

>>77109862
get lean

>>77109862
If he lost 15 pounds he’d be ottermode. To avoid this actually diet responsibly, eat enough protein, and push your sets hard. If every set this guy had done in the last 3 years was 0-2 RIR and he had tracked his macros he could be huge. Don’t sandbag your sets don’t eat like a retard.

>>77109862
90% of guys don’t really try.
you need to be leaving the gym tired and sweaty, breathing hard with almost nothing left in the tank.

he probably drinks because i have this build & after gym i have a 6 pack of beer.

If i cut i pretty ripped but i get too skinny, its just carb weight or beer

>>77109862
You need to put as much effort into your actual routine as you do at the gym. Too many lifters get stuck into a routine doing the same lifts with the same weight. You need to always be updating your routine and increasing the resistance and or reps to increase the stimulus. Also diet, you gotta eat enough to build muscle, if this guy got lean he would look really good.

Don’t half ass your diet or your lifts. That said he looks like he’s been “lifting” off and on here and there-ish for years. Not like he’s been busting his ass dialing in a routine and diet for years.

>>77110003
this. almost everyone is fat

go to failure and diet

>>77109862
you just know he deadlifts

>>77109862
this is likely due to poor diet and low intensity training. any retard can go to the gym and do 2x5 of light weight then go eat mcdonald's. you have to train high intensity and eat healthy to get good results.

>>77109862
Intensity>diet>frequency=sleep>volume
These are your priorities in order
Frequency should start at every 3rd day and migrate out if there's issues with recovery. It's too genetically controlled to try to force into some arbitrary structure. It's going to be the same frequency whether you're training for maintence or gaining. It's just the clockspeed at which your body recovers. MPS is not the whole picture.

>>77109862
Just go on a cut holy shit.

>>77110021
Thats me but instead of the gym, youre moms bedroom

>>77109862
do proper cuts and bulks and follow a bodypart split with lots of volume and intensity on the days you actually train them and then give them real good time to recover

>>77110336
KEKKKK
fucking good one

>>77109862
Learn when you actually lifted too much
>basically never
Idk I'll contend that you can lift a lot of freeweights then be good to do queerbo shit for a day or 3. Rest for a whole week or 2 every 1-4mo on a muscle group or entirely.

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>>77109862
Legit impossible to look this undeveloped after lifting with any amount of intensity 4 days a week for 3 years. Posts like this are a psyop or just trolling

Ya 3 years of benching 135, curling 30 lbs dumbbells, and eating goyslop.

>>77109862
Track your calories and weight daily. Stay in a constant surplus. It's genuinely the most important thing in fitness, you won't make any gains without a proper bulk in the long run.

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>>77109862
>barely lift
>still have a bigger chest than him
I feel sorry for him

>>77109862
Faggots never Lift HEAVY, neirher Lift VOLUME.
They stay in the same bench of 1 plate or 1.5 plate for years.

>>77110444
He very likely fell for the low protein meme, it's always the same. A natty should do at least 2x bodyweight (in KG).

>>77109862
Just try
All these demotivational "This is what 5 years of lifting every day" posts are obviously by people who aren't trying that hard or just fuck up their lifts, because you simply wouldn't look that bad or have that little muscle mass if you actually tried hard and lifted heavy for that much time

Most people in the gym are not there autismally focused on crafting a great physique.
Most people are in the gym to assuage the guilt they feel about their lifestyle and choices.

They're definitely there to get something out of it, it's to serve a purpose, but it's not going to get them any results.

>Boomers "working out" to be able to say they're staying active
>Addicts and gamblers making good small finance decisions, to feel better about their large bad decisions

>believing every fucking caption you see

>>77109862
What was his s/b/dl/ohp after the first year? What were they after five years?

>>77111110
*three years

>>77111111
Amazing sextuples
I wish you nothing but the best sex

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>>77109862
Reroll genetics?

>>77109862
Diet and no stnegth pursuit.

In three years of dedicated, disciplined training on a smart training program - even something like Starting Strength, which would turn into Texas Method after 6 months to 1 year - your average middle of the road genetics fag should be benching 2.5 plates, squatting 3 and deadlifting 4 plus. The faggot in OPs picture di NOT do a decent powerlifting program with consitency and a decent diet. He did meme exercises, cardio and "chased the pump" or DOMS or some other BB shit that only works if your genetically gifted or on drugs.

OP failed to pursue Strength and thought aesthetics would just come.

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>>77111136
why is he not coming home

>>77109862
Eat way less carbs. The reason they dont look cut is the hicarbs

He lifted, never fixed his diet

>>77109862
I look similar and it's because I've never stayed consistent.
>Lift for 6 months and make some progress
>Get lazy and stop lifting for 3 months
>Spend another 3 months lifting only occasionally and not watching my diet
>Lose all the gains I made in the first 6 months
>Repeat
I haven't made any gains in the last 4 years because of this.

>>77109862
intensity, learn what going to or near failure actually is

>>77111151
Starting strength does not build an aesthetic body.

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>>77109862
The reality of it is that most people just don't train that hard and also don't eat right. I literally know people who have been going to the gym for 3 years who still can't even bench 2pl8

just looking at this dude I can tell his diets trash. probably drinks a ton of booze every Friday and Saturday too

>>77112574
it's a beginner program lol. it was never supposed to give you your goal body, only to set you on the path to getting it and build you a foundation. tell me, what kind of aesthetic chest do you think you're gonna build when you can't even bench 225?

people always forget ss is just a beginner program, that's why you never see anyone who's seriously jacked doing ss

Diet.
Download an app called 'Macros' (free). Don't stress about anything except total fats, carbs and protein.
Decide it you want to add muscle or lose fat. Ask GPT based on your height, weight, frequency of lifting and goal, what macros you should eat.
Weigh yourself every morning naked after you pee and before you poo.
If after 2 weeks you aren't moving towards your goal, add or subtract 200 daily calories.

>>77109862
If the image is true, then this moron worked out with zero plan, zero intensity, zero progressive overload, zero consistency, zero attention to nutrition.

Most normal people think literally just stepping foot into the gym means "working out" but they never even break a sweat.

You get out of it what you put into it. This fucking bitch put nothing into it, can't be shocked he got nothing out of it.

>>77112985
Are you new? Most of the images people post here are random shit/unrelated to OP

>>77109862
>medshit genes
it was over from the start

>>77109862
lol at the cheapo zoomer chain. why do retards do this? they arent 15

>>77109862
usually they fail at a fundamental aspect of fitness. progression, rest,and diet.
>Progression: push yourself, one needs to lift as heavy as they can for as long as they believe they can maintain form.
>Rest: Sleep well, light cardio days between lifts where you dont lift, allow the muscles time to repair. no screentime, that disrupts sleep, kids are also gains goblins, but the biggest is working out hard every day. Indians often mess this part up.
>Diet: resources to allow sleep to recover your muscles well enough. protein, vitamins, minerals, nutrients and the like. The sun is also part of it, 30 minutes is enough time for vitamin d to allow the body to absorb calcium. the light cardio days mentioned earlier double as this.

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>>77109862
Lift to failure.
I’ve been lifting for 4 years, and I started at 28

>>77115990
>roiding for this
pathetic

>>77109862
If you are not disciplined enough just settle for calisthenics. You will get more out of it desu.

>>77110003
Some bodies lose muscle not fat

>>77112584
>that's why you never see anyone who's seriously jacked doing ss
they usually do body part split at least in my gym

>>77109862
That's just natty lifting. Maybe 2 years of solid lifting and you'll max out 90% of ur natty gains. Past that youre just doing it for fun, which is fine.

If youre an american and go to thr gym more than 2x a week and natty ur just a retard. Even a burger flipper could easily afford a years worth of gear to mog 95% of nattys in a year

>>77109862
Just basic shit
>Train harder than last time, as Greg doucette always says. It's good advice, you always need to try and do something more, be it 5 more lbs or 1 more rep. You can't just keep lifting the same weight for the same number of reps and sets forever, I know people who do that who have made no progress in 5 years
>Sort your diet out - 1 gram of protein per pound of bodyweight, and try and eat mostly real food not microwave slop and ultra processed shit
>Also eat enough to grow, you'll just stay scrawny and dyel forever if you're scared of getting fat, panic and fast whenever you see the scale has gone up 3lbs. trust the process, the reality of bulking is that you won't look your best for a few months
>Have a program and stick to it, you can't just show up at the gym and randomly do whatever the fuck you feel like that day, you need some structure
>Cut down on booze, if you're getting shitfaced every Friday and Saturday you'll get nowhere fitness wise
>Most important: be consistent, always showing up and giving it 70% is better than rarely showing up but giving it 100%. Being consistent over a long enough period of time is how you get real gainz

>>77110856
This, holy shit, most people notice (small, but tangible) results after just a month. And it only improves from there.

>>77116883
holy cope

I bet you train like an absolute bitch and and have a diet 90% made up of goyslop

just try training hard and eating right for 1 whole year and youll see big improvements. but you won't, you'll just keep coping and using your energy to post bs like that instead of working on yourself

>>77111825
I have a friend just like you lol. Always goes balls to the walls for 4 months, starts getting somewhere, but then quits altogether for 4 months, then repeats. He started working out 7 years ago and still maxes out at 1.5pl8 bench, which just tells me how important consistency is

>>77118034
let's say gude in op's pic or anyone trained like a bitch for those 3 years and they take yours and other anons advice on training hard and lifting right.
what program should they choose? intermediate strenght one like madcow, TM for those big improvements?

>>77109862
I've never had a streak of exercising regularly for that long, I've only ever done calisthenics, I currently haven't worked out in months, I'm fatter than him, and yet I unironically look better/more muscular than him.

You need protein. You will not grow on 30g a day

>>77118034
if i was his coach or even his training partner he would quit in less than a week because he would realise what training hard really means. he just doesn't have what it takes.

>>77118561
meant for >>77118394

>>77109862
unless you already have a good base or good genetics, you are guarateed to waste your time. If you're overweight and want to lose pounds then fine but if you're just regular looking and want a nice body, then it likely won't happen. Better to just do other things to stay in shape if that's your goal.

It's funny how most basic advice is so obvious that people are never told and never learn it
It took me like 8 years to realize it's not about doing the motions, it's about feeling the muscles burn
And 10 to find out you're supposed to flex the muscle you're stretching
Diet is still a disaster but I'll get there before 40 for sure

>never increase weight or push yourself
>body has no reason to grow
>never fix your diet
>body has no nutrients to grow
Probably one of these two

I keep a lifting journal where I track the weight/reps I do. If I look back and see I'm doing the same weight then I'm not making progress

>>77118624
>it's not about doing the motions, it's about feeling the muscles burn
The burn is literally just lactic acid.
What it's ACTUALLY about is progression. You try to do (x) reps, if you get close you try again next time, if you can do it you go up by 5lbs next week. Do that with everything.

>>77118637
I toned down my focus on weight and reps after plateauing and focused a lot more on slower motions and feel much more sore after workouts

>5 sets of dilly dallying
>5 sets of tomfoolery
>superset with 5 sets of looking at your phone

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>>77109862
lift
ez

>>77109862
>Track nutrition
>Program and track your lifts
>Get a coach or trainer if you can be bothered with the second
>Actually put some effort into the first two
Half-assing an hour or less each morning or evening 4-5 days a week isn't going to cut it, this kind of shit is just cope for that.

>>77109862
I look similar to this. I also have those flaring 'breeding hips' though my chest is bigger (idk how his is so small, his arms don't look that bad).

>>77118048
>Started lifting 7 years ago
>Maxed out at 1.5pl8s on bench
That's literally me lmao. I seriously need to stay consistent this time.

>>77110003
Into what?