6 Months of Leaning Out

[ConspiracyTheory]

Unfortunately I'm a dummy and didn't take a before picture, but after six months of consuming 1g/lb of bodyweight of protein while maintaining a caloric deficit, these are my results.
I didn't realize my ab insertions were so poor until looking at the picture, but rate anyways.

 

[ConspiracyTheory]

I should also preface that I've been lifting for five years. I've just never been this lean before so I didn't really know what I looked like under some belly fat.

 

[Deleted member 3591]

Your hips look wide, might be bit influenced by the angle tho
Good job on leaning out

 

[Deleted member 6785]

looks great mate
you should train your lats imo

 

[Deleted member 10652]

Unfortunately I'm a dummy and didn't take a before picture, but after six months of consuming 1g/lb of bodyweight of protein while maintaining a caloric deficit, these are my results.
I didn't realize my ab insertions were so poor until looking at the picture, but rate anyways.View attachment 803832View attachment 803834

Great job

 

[Tyronecell]

Nice job OP, but train your neck, looks pencil neck

 

[Deleted member 6785]

Your hips look wide, might be bit influenced by the angle tho
Good job on leaning out

he can just train his lats and his hips won't look as noticable

 

[mkoomz]

Unfortunately I'm a dummy and didn't take a before picture, but after six months of consuming 1g/lb of bodyweight of protein while maintaining a caloric deficit, these are my results.
I didn't realize my ab insertions were so poor until looking at the picture, but rate anyways.View attachment 803832View attachment 803834

looks good but box frame

 

[Deleted member 4209]

home gym mogs mine

 

[ConspiracyTheory]

I think my hips are a bit wider than ideal for a male for sure. The pants make it look a little worse than it is because the pleats in the pocket make them stick out. I am currently trying to widen my shoulders while gaining as little body fat as possible so I imagine it will be a very slow process.
I'll add more direct lat work too.

 

[ConspiracyTheory]

I added these three pictures to my Tinder to see if it makes any difference in my match rate.
I started a new Tinder about two weeks ago and lied about my age, making myself 27 (I'm 34), because I couldn't get any matches. I now have 3 before these pics. They are pretty douchey, but so are mirror selfies and some guys do better with them despite how much women supposedly hate it.

I know face is 90% of the equation and mine sucks but here's hoping.

 

[Eezz]

nice bro whats your program ?

 

[GymcelDoomer]

(I'm 34), because I couldn't get any matches

Brutal age pill. Motivates me to stop wasting time at 21. Just wear a slim fit shirt it accentuates your muscularity without having to flex and looking like a try hard. You don't seem short, good hair and body. You should'n't have trouble getting matches unless your pictures are really autistic

Here are the two types of pics I think would work really well. A sitting down and standing up shot. Literally all you need is a slim t shirt and natural pose. The second pic is perfect. Your're subconsciously drawn to his delts, biceps and forearms. These are masculine traits that automatically catch a womans eye. You can also see his adams apple and traps. Again more masculine traits that will help your smv. The key is to show off your physique without flexing or appearing to show off - slim fit shirt works perfectly for that.

 

[ConspiracyTheory]

I split my days into upper body or lower body and abs.
I try to alternate days for as long as I can but usually only hit two or three upper days and two lower days in a week just because some evenings I don't have time.
On upper body days I do one compound chest exercise, one compound shoulder exercise, one lat pull down or pull up variation, one row variation, one lateral raise variation, one bicep exercise, one tricep exercise.
On lower body and ab days I do one compound lift, one calf raise variation, two posterior chain exercises (recently it's been good mornings and reverse hypers) and two ab exercises.
I do three sets of every exercise and usually aim for 10 reps but sometimes go as low as 8 or as high as 12. I take every set to as close to failure as possible without getting pinned or having to ditch the bar.
I eat about 180g of protein, 230-250g of carbs, and 60-80g of fat per day depending on my activity level outside of my lifting.
It's taken me since June to get as lean as I am now. Now I eat maintenance calories but I was working on s a small deficit of 300-400 calories to get to my current bf %

 

[ConspiracyTheory]

Brutal age pill. Motivates me to stop wasting time.

All I can tell you man is that however bad you think it's going to be in your 30s, it's way worse than that. If I'd known it was going to be this brutal, I would have tried a lot harder in my 20s. You cannot make up for lost time.

I am short. I'm 5'8" so that adds to the difficulty level. I'm definitely playing on hard mode if you factor in my height, face, and age.

 

[ConspiracyTheory]

nice bro whats your program ?

Answered above, forgot to quote you

 

[Lars2210]

That’s a p damn good physique for a natty 34 yo who started only 5 years ago

Upper chest needs more work. What’s your strength stats??