[K-Antoni]

Is anyone able to advise me on these splits

[K-Antoni]

I agree with Peter dieting for a long time has an effect mentally and not everyone can do it for a long period of time as it starts affecting you, if you don’t want to bulk keep at maintenance you’ll only get a bit bigger muscularity wise but not fat as I guess you want to stay lean

Thank you for the advice yeh I will try too stay as lean as possible while bringing my body weight up

[K-Antoni]

Hello mate – well – physically it was a really good cut – and no matter what people say or what you think : when you are fat free it goes also on the face and facial features as well hold fat and water in the face as well – so normal your face is changing 😇

So you should not listen to them are they are not into BB, but for us : your face was totally fine, and you were not skinny but quite lean – which is a super great achievement!

I think physically you are in a super great postition to slowly reverse into a growing lean phase ! But also will make good to your mind – cause I think you have reached the point where your mind is not at the right place anymore and you lost objectivity also.

Congratulations still for this physcial achievement, it’s not easy and you did it ✨

Thank you I appreciate that and thank you for that information that will help a lot.

I am eager to get bigger and stronger but again want to be leaner and I am not struggling to lose weight at the moment I am locked into a routine so if you think I should push too 160-165lbs another 5-10lbs I can but if you think I will benefit from pushing calories back up I’ll also do that.

Thank you I appreciate the kind words [/quote]

No mate – based on your threads and repetitive questions – moving to growing makes the most sense [/quote]
Thank you for the advice appreciate it

[K-Antoni]

I agree with the guys above here.

When dieting many people that don’t understand will comment a lot on how your face looks etc, but that is where you have to explain to process to them.

I would be moving into a maintenance phase by gradually increasing your calories back up. Focus on training performance and eating good nutritious foods.

Looking forward to seeing what progress you make 🙂

Thank you for the response.

I will take your advice and transition into maintenance sit there for 4-6 weeks focus on maximising performance from the increase in calories and consuming quality unprocessed foods.

Thank you me too

[K-Antoni]

Just read the thread that you don’t want to grow sorry. Can I ask why you don’t want to get bigger and more importantly better ?

I do want to get bigger and better but was wondering if I was lean enough to start pushing weight back up or if I should continue to pull body fat off

[K-Antoni]

Sorry for the spam but this lays my cut out very clearly with my weekly average weight at the end of every month. Do I push too 160lbs-165lbs or now start to look to bring calories up

[K-Antoni]

Hello mate – well – physically it was a really good cut – and no matter what people say or what you think : when you are fat free it goes also on the face and facial features as well hold fat and water in the face as well – so normal your face is changing 😇

So you should not listen to them are they are not into BB, but for us : your face was totally fine, and you were not skinny but quite lean – which is a super great achievement!

I think physically you are in a super great postition to slowly reverse into a growing lean phase ! But also will make good to your mind – cause I think you have reached the point where your mind is not at the right place anymore and you lost objectivity also.

Congratulations still for this physcial achievement, it’s not easy and you did it ✨

Thank you I appreciate that and thank you for that information that will help a lot.

I am eager to get bigger and stronger but again want to be leaner and I am not struggling to lose weight at the moment I am locked into a routine so if you think I should push too 160-165lbs another 5-10lbs I can but if you think I will benefit from pushing calories back up I’ll also do that.

Thank you I appreciate the kind words

[K-Antoni]

But if I am lean enough and should push up I will also do that

[K-Antoni]

I agree with Hilly. Mentally you’re done and you’re just looking for the answers you want to hear.

Transition into a gaining phase from here, but take things very slowly.

Make sure you put effort into your training There’s no reason why you can’t put a decent amount of tissue on, but you need to make sure your diet, recovery and training is in place in order to achieve that. Shut out the external noise and get your head down.

Thank you for the response. If you guys think I would benefit from further fatloss I can keep pushing I’m not struggling to loose weight infact some how I feel I’m over the hard part and it’s becoming easier and I have dropped 2lbs this week

[K-Antoni]

just move to a lean growth phase – mentally you seem a little all over so it defo makes sense to me to move to growing –

How would you recommend I transition into maintenance?

[K-Antoni]

 

@MeganSylvester thank you for the response

[K-Antoni]

IMO mate your overthinking a lot but I get it your new to BB and you feel there is so much to learn.

I first started BB when I was 15 in my garage with just barbells and dumbbells doing FB 3 times a week and all I cared about was progressing my presses,squats and pulls. Now I am 19 and doing 270 sldls and 3 plate for reps on incline bench. I am now running U/L as I’ve exhausted FB.

All I do for upper is:

2x chest press

2x high incline/ohp

1x close grip press

2x lat movement

2x upper back movement

2x tricep iso

2x lateral

For lower I do

2x adductor

2x leg curl

1x leg ext

2x thigh compound

2x thigh compound

1x rdl/sldl

Don’t worry too much about value

Ofc it is a factor but master the art of intensity with accuracy before worrying about how much you’re doing.

In short

Train hard

Track your lifts

Progress your lifts

Sleep lots

Eat according to your goal

@niallmcwall I appreciate the response.

So do you just run the same split or do you have a second rotation?

[K-Antoni]

My questions are:

– am I missing out by not doing a fly movement for the chest

– will 4 sets of direct bicep work be enough as I feel it’s too low but I know I don’t know what to feel as I am new to lifting and wouldn’t be asking these questions

– should I repeat the same exercises twice for example pronated cable row and db skull crusher or would there be merit in either picking a different movement like tricep push down or single arm extensions and for the back maybe a chest supported DB row

– this is also my volume would you guys point me in the right direction if you think I would benefit from more or less I know it’s person dependent so just on what works for the average person trying to maximise muscle growth

U/L Volume

Chest:8
Back:12
Side delt:8
Reardelt:0
Tricep:8
Bicep:4
Quads:10
Hamstrings:10
Calves:8

[K-Antoni]

I added to my split so can you please go based on the split below

[K-Antoni]

Heya Kian!

You’re doing a really great job tracking variables and not doing anything drastic! I think you’re in a great spot to continue as you are! A couple more weeks of dieting and I think you’ll be in a great spot to slowly start bringing up kcals and start a really productive offseason. Well done! 👍🏼

Thank you I appreciate all the help