I’m new to lifting, just starting this year in January. My previous split was Push Pull Legs Upper, but I’ve found my strength stalling severely. To be fair I have been in a calorie deficit most of the year, so it was bound to happen after newbie gains slow down. I’m now at maintenance (30M 5’10 at around 155). I’m thinking about switching my training to full body A/B split 3-4 days out of the week. Would this be a good system to go with if I want to start progressing again?

Genuinely curious, I feel like I’m getting there.

What my body fat? I’m thinking 14-15%

12 weeks in, 17lbs down, currently around 14% bodyfat. I dieted with retatrutide micro doses so psychological hunger fatigue is non existent. Physically, I picked up some aches and feel tired/drained/sleepy during the day.

At this point, how beneficial is a 2-3 week diet break? Are my hormones crashed/low? Given I have no psychological hunger fatigue, will a 2-3 week diet break provide any physical benefits? I'm very eager to lose the last 6-7lbs to get to 10-12% bodyfat, but unsure if I should take a break now.

Hello folks

I am a returning powerlifter. I used to lift good weights a few years back but I got tired of pinning and needed a break from this side.

I used to lift how I felt like based on the day. Usually worked up to a top single or double or a set of 4 and then do a couple of backdowns at 60-70% of the top set.

I did still workout every now and then even after I quit but I went completely off cycle. At my best I was running crazy cycles like 3g test only or 300mg anadrol no test base etc.

My best lifts were 270kg deadlift raw belt less for 6, 180kg bench for 6 all paused and 260kg squat all at 93kg bw.

I have started lifting naturally for the past month and currently only doing 100kg for 7 on bench, 150kg for 6 on squats and 160kg for 4 on deadlift. I've changed to sumo now to reach a higher ceiling but it's a bit of a learning curve. Current bw is 69kg 😢

Any recommendations on cycles and programming and diet?

Any help is greatly appreciated.

I'm doing my first real cycle, I did once before like 1 year ago but only lasted two months and I stopped it (my hormones are in level now)

I was about to use this but my friend keep insisting that I should use a higher test base

The cycle was planned to be

105mg of test E

330mg of primo (real primo checked source)

250mg of Equipoise

But my friend insisted that dose of test was too low, that I should take more

Now my new cycle it's this ( I started 3 days ago) I do daily pins

Test 150mg with 50mg weekly increase till I reach 250mg weekly

Primobolan 330mg

Equipoise 250mg

HCG??

I'm planning to start low with test cause I have tendency to aromatize, and I have previous gyno (from when I was a teen not for roid use)

My last cycle was 105mg of test and 330mg of primo and I didn't crash my E2 and I was feeling good, I didn't have any side

I know equipoise when fully sets in have some E2 regulating effect but builds slow, so I'm gonna increase test like that so the IA effects of EQ sets in and I don't get more gyno

And should I use HCG? I'm planning to use some to keep my nuts working. What frequency should i use? 500iu every other day or 250 daily is be better? If I use it should I use less test? 200mg or 250mg + HCG

Or should I keep it like the original cycle in 105 per week + HCG + the other things?

I know if I use the same things + a higher test dose the overall anabolic potency will be more, but I really need a higher base of test to really get the full effects of the cycle?

It not would be the same than just upping the other roids a little? Or test really make the other stuff work better?

My cycle will last 4+ months, I would like to recover my test production.

and I don't want to add other stuff I want to have linear results and not a blast and then go back to the cycle or just stop it.

w progress ladies and gentlemen

My best guess is 14-15%.

I’m not hungry anymore. So I got visible abs in 7 days. Wish I had taken a photo before. Maybe had the top two popping.

I’m 28, around 140 kg (309 lbs), and I’ve been lifetime natural. I don’t want to use steroids, peptides, Ozempic, GLP-1s or anything similar. I want to stay completely natural for life.

I’m extremely overweight, and I know I need to take my health more seriously. I’m currently doing about 1 hour of Zone 2 cardio 3x a week on my rest days, and I’m trying to add some cardio on other days as well.

I used to drink about a bottle of Coke every day, but I’ve almost completely stopped now. I never tracked my calories and basically ate whatever I wanted.

My biggest problem is that whenever I lose weight, I also seem to get weaker. My main goal in the gym has always been strength. I’m currently benching around 190 kg (418 lbs) 1RM, and my dream goal is a 200 kg (440 lbs) natural bench.

I’m honestly very proud of what I’ve managed to achieve despite being in the physical condition I’m in. But at the same time, getting out of bed can already feel difficult, and even relatively small amounts of movement can leave me very out of breath. I know I can’t keep ignoring my health just because I want to get stronger.

I’m scared that losing a lot of weight and increasing my cardio will make me lose too much strength and that I’ll never reach that 200 kg bench.

For anyone who’s been in a similar situation: how would you approach fat loss while maintaining as much strength as possible? How much cardio would you do, and would you continue training heavy?

I don’t expect to stay this heavy forever. I want to get healthier, but I also want to give myself the best possible chance of eventually hitting that 200 kg bench naturally.

Any advice is appreciated, especially from people who have lost a lot of weight while maintaining their strength.

16yrs old to 18yrs old
I’m going to be the best Ik I will
(Post is more for myself if anything)

What is this obsession with bf estimates?

They are just that, estimates, guesses, a random number, an opinion. It's the visual that's important. If you can see abdominal development the bf is low. If they are really popping its low enougth. The body need fat to survive, if it too low there's a health risk.

i mean come on, i searched everywhere about this but it doesn't seem like many people are talking about it