Gym advice please.

[cold_nano]

I'm 5'9" (175 cm), 62 kg, and estimate I'm around 19–20% body fat. I have noticeable face fat, but after a workout and when I get enough potassium, my face looks much sharper. I've trained on and off, but from today I'll be consistent. I'm also taking oral minoxidil 2.5 mg and wonder if it could be contributing to facial bloating. My goal is to get a permanently leaner face, even if I look a bit skinny initially. Based on current evidence, should I cut to around 15% body fat first, start with a lean bulk, or try body recomposition? Is body recomposition actually effective for someone in my situation or is it usually slower than cutting or bulking? How many gym sessions per week (4, 5, or 6) would be ideal, how much cardio or walking should I do, and if cutting is the best approach, what calorie deficit would maximise fat loss while preserving muscle?

I am confused afk

 

[Tneedtoimprove]

I'm 5'9" (175 cm), 62 kg, and estimate I'm around 19–20% body fat. I have noticeable face fat, but after a workout and when I get enough potassium, my face looks much sharper. I've trained on and off, but from today I'll be consistent. I'm also taking oral minoxidil 2.5 mg and wonder if it could be contributing to facial bloating. My goal is to get a permanently leaner face, even if I look a bit skinny initially. Based on current evidence, should I cut to around 15% body fat first, start with a lean bulk, or try body recomposition? Is body recomposition actually effective for someone in my situation or is it usually slower than cutting or bulking? How many gym sessions per week (4, 5, or 6) would be ideal, how much cardio or walking should I do, and if cutting is the best approach, what calorie deficit would maximise fat loss while preserving muscle?

I am confused afk

Tren, Reta, HGH

 

[cold_nano]

Tren, Reta, HGH

No I can't hop on these tell me natural way. Reta is bs just don't eat y u want steroid to control ur hunger

 

[CurrentYanti]

No I can't hop on these tell me natural way. Reta is bs just don't eat y u want steroid to control ur hunger

being natural is cope

why not give it you're all?

 

[Tneedtoimprove]

No I can't hop on these tell me natural way. Reta is bs just don't eat y u want steroid to control ur hunger

Carb up before going to the gym, actually get protein in, don't hit the same muscle group within 24h. Watch gym influencers who are actually big.

 

[Mekh]

I'm 5'9" (175 cm), 62 kg, and estimate I'm around 19–20% body fat. I have noticeable face fat, but after a workout and when I get enough potassium, my face looks much sharper. I've trained on and off, but from today I'll be consistent. I'm also taking oral minoxidil 2.5 mg and wonder if it could be contributing to facial bloating. My goal is to get a permanently leaner face, even if I look a bit skinny initially. Based on current evidence, should I cut to around 15% body fat first, start with a lean bulk, or try body recomposition? Is body recomposition actually effective for someone in my situation or is it usually slower than cutting or bulking? How many gym sessions per week (4, 5, or 6) would be ideal, how much cardio or walking should I do, and if cutting is the best approach, what calorie deficit would maximise fat loss while preserving muscle?

I am confused afk

If you want to ascend like your asking you need to use the power of bioengineering even tho there is side effects nothing good in life comes risk free. As A. P. J. Abdul Kalam said "To be a star, you must burn"

 

[cold_nano]

Carb up before going to the gym, actually get protein in, don't hit the same muscle group within 24h. Watch gym influencers who are actually big.

Get lean till 15% and how much deficit? But I don't want to end up worse cause I don't have that much muscle

 

[Tneedtoimprove]

Get lean till 15% and how much deficit? But I don't want to end up worse cause I don't have that much muscle

Just bulk then basically starve while getting protein & required nutrients in if you don't have that much muscle.

 

[cold_nano]

If you want to ascend like your asking you need to use the power of bioengineering even tho there is side effects nothing good in life comes risk free. As A. P. J. Abdul Kalam said "To be a star, you must burn"

To get some sort of muscle pep are not going to ascend me cause I am 21 I will have surgery and become chad

 

[cold_nano]

Just bulk then basically starve while getting protein & required nutrients in if you don't have that much muscle.

Just bulk then basically starve while getting protein & required nutrients in if you don't have that much muscle.

Starving is ok if u hit ur protein and nutrients and it won't make me worse although I don't care about muscle if I look better without it too?lmk

 

[Mekh]

To get some sort of muscle pep are not going to ascend me cause I am 21 I will have surgery and become chad

not muscle peps, if your scared of drugs, just cruise on 200-250mg testosterone that will easily help you and is not dangerous at all. just pin twice a week to keep the peaks and thoroughs stable and your good.

 

[cold_nano]

not muscle peps, if your scared of drugs, just cruise on 200-250mg testosterone that will easily help you and is not dangerous at all. just pin twice a week to keep the peaks and thoroughs stable and your good.

To achieve some sort of muscle or anything else I can pin anything if it will make me chad

 

[Mekh]

To achieve some sort of muscle or anything else I can pin anything if it will make me chad

I mean test+anavar is prob the safest option can also try adding HGH just make sure ur organs are healthy also dont ever use oral substances that include 17-alpha-alkylation like, Anadrol, Dianabol, Winstrol etc that'll fuck your liver up for good

 

[cold_nano]

I mean test+anavar is prob the safest option can also try adding HGH just make sure ur organs are healthy also dont ever use oral substances that include 17-alpha-alkylation like, Anadrol, Dianabol, Winstrol etc that'll fuck your liver up for good

What are test+anavar results for a 21 year old guy

 

[Mekh]

What are test+anavar results for a 21 year old guy

run that for 3 months u prob gain like 3-5kg lean mass while either maintaining or shed some fat off, if u instead focus on fat shedding u can get to 12%bf in like 2-3 months and maintain or gain a little muscle

 

[saab13]

I'm 5'9" (175 cm), 62 kg, and estimate I'm around 19–20% body fat. I have noticeable face fat, but after a workout and when I get enough potassium, my face looks much sharper. I've trained on and off, but from today I'll be consistent. I'm also taking oral minoxidil 2.5 mg and wonder if it could be contributing to facial bloating. My goal is to get a permanently leaner face, even if I look a bit skinny initially. Based on current evidence, should I cut to around 15% body fat first, start with a lean bulk, or try body recomposition? Is body recomposition actually effective for someone in my situation or is it usually slower than cutting or bulking? How many gym sessions per week (4, 5, or 6) would be ideal, how much cardio or walking should I do, and if cutting is the best approach, what calorie deficit would maximise fat loss while preserving muscle?

I am confused afk

No need for bulking ever
as soon as you’ve hit your ideal bf% just maingain
You gain as much muscle maingaining as when bulking, just without gaining fat too. since i started working out ive put on a significant amount of muscle while dropping my bf%

I’d recommend fbeod as a split so you hit all muscles 3.5x a week, the goal is to have constant stimulus and never hit atrophy
Research into anatomy a bit so you can learn yourself how to isolate each muscle

 

[cold_nano]

No need for bulking ever
as soon as you’ve hit your ideal bf% just maingain
You gain as much muscle maingaining as when bulking, just without gaining fat too. since i started working out ive put on a significant amount of muscle while dropping my bf%

I’d recommend fbeod as a split so you hit all muscles 3.5x a week, the goal is to have constant stimulus and never hit atrophy
Research into anatomy a bit so you can learn yourself how to isolate each muscle

Hit my ideal bf% with starving while hitting protein and vitamins or deficit of how much also my current split is
Chest,tricep
Back,bicep
Leg, shoulder leg focus
Rest
Chest triceps or back bicep
Leg shoulder shoulder focus
Rest

 

[Ishaked829]

I'm 5'9" (175 cm), 62 kg, and estimate I'm around 19–20% body fat. I have noticeable face fat, but after a workout and when I get enough potassium, my face looks much sharper. I've trained on and off, but from today I'll be consistent. I'm also taking oral minoxidil 2.5 mg and wonder if it could be contributing to facial bloating. My goal is to get a permanently leaner face, even if I look a bit skinny initially. Based on current evidence, should I cut to around 15% body fat first, start with a lean bulk, or try body recomposition? Is body recomposition actually effective for someone in my situation or is it usually slower than cutting or bulking? How many gym sessions per week (4, 5, or 6) would be ideal, how much cardio or walking should I do, and if cutting is the best approach, what calorie deficit would maximise fat loss while preserving muscle?

I am confused afk

how old are u?

cutting could benefit u if u havent trained for long enough to lose a bunch of muscle, when u hit ur target bf just maingain slowly

 

[cold_nano]

how old are u?

cutting could benefit u if u havent trained for long enough to lose a bunch of muscle, when u hit ur target bf just maingain slowly

I trained like on and off from last 2 years I am 21

 

[saab13]

Hit my ideal bf% with starving while hitting protein and vitamins or deficit of how much also my current split is
Chest,tricep
Back,bicep
Leg, shoulder leg focus
Rest
Chest triceps or back bicep
Leg shoulder shoulder focus
Rest

yeah fuck that split bro honestly fbeod is unbeatable only upper/lower can compare

if you truly wanna maximise gains i can simplify this for you theres some things that are a must and if you follow all i guarantee you will get amazing gains

1. switch to full body every other day, doing 1 set per exercise, 1 exercise per muscle to absolute failure; ideally isolation exercises
2. 1.6g of protein per kg body weight daily
3. 1g/kg bodyweight of simple carbs like sugar before your workout, as well as a good amount of caffeine
4. carbs carbs carbs
5. minimum 7 hours of sleep every night

if you do this while eating the same amount of calories as you usually do, you should be good. you might drop in bf% and you will build muscle

 

[cold_nano]

yeah fuck that split bro honestly fbeod is unbeatable only upper/lower can compare

if you truly wanna maximise gains i can simplify this for you theres some things that are a must and if you follow all i guarantee you will get amazing gains

1. switch to full body every other day, doing 1 set per exercise, 1 exercise per muscle to absolute failure; ideally isolation exercises
2. 1.6g of protein per kg body weight daily
3. 1g/kg bodyweight of simple carbs like sugar before your workout, as well as a good amount of caffeine
4. carbs carbs carbs
5. minimum 7 hours of sleep every night

if you do this while eating the same amount of calories as you usually do, you should be good. you might drop in bf% and you will build muscle

Ok 1 set of each or 2 set lmk also chest one exercise one set or upper middle lower so 3 set of chest u mean? Or 1 set of overall chest
Cardio needed or no need of cardio to make a deficit more
Also on Sunday my gym is off so 3x/week full body or every other day is better

 

[bluebandz]

I'm 5'9" (175 cm), 62 kg, and estimate I'm around 19–20% body fat. I have noticeable face fat, but after a workout and when I get enough potassium, my face looks much sharper. I've trained on and off, but from today I'll be consistent. I'm also taking oral minoxidil 2.5 mg and wonder if it could be contributing to facial bloating. My goal is to get a permanently leaner face, even if I look a bit skinny initially. Based on current evidence, should I cut to around 15% body fat first, start with a lean bulk, or try body recomposition? Is body recomposition actually effective for someone in my situation or is it usually slower than cutting or bulking? How many gym sessions per week (4, 5, or 6) would be ideal, how much cardio or walking should I do, and if cutting is the best approach, what calorie deficit would maximise fat loss while preserving muscle?

I am confused afk

I would personally cut it makes it easier but it’s up to you and yes oral minox can cause bloating

 

[cold_nano]

yeah fuck that split bro honestly fbeod is unbeatable only upper/lower can compare

if you truly wanna maximise gains i can simplify this for you theres some things that are a must and if you follow all i guarantee you will get amazing gains

1. switch to full body every other day, doing 1 set per exercise, 1 exercise per muscle to absolute failure; ideally isolation exercises
2. 1.6g of protein per kg body weight daily
3. 1g/kg bodyweight of simple carbs like sugar before your workout, as well as a good amount of caffeine
4. carbs carbs carbs
5. minimum 7 hours of sleep every night

if you do this while eating the same amount of calories as you usually do, you should be good. you might drop in bf% and you will build muscle

I would personally cut it makes it easier but it’s up to you and yes oral minox can cause bloating

Starving while hitting protein and vitamins or slight deficit

 

[bluebandz]

Starving while hitting protein and vitamins or slight deficit

it’s not starving if your hitting proteins obviously slight deficit is better for u and safer but it takes longer i obviously reccomend a slight deficit
also you don’t need to choose one or the other an inbetween is possible too

 

[saab13]

Ok 1 set of each or 2 set lmk also chest one exercise one set or upper middle lower so 3 set of chest u mean? Or 1 set of overall chest
Cardio needed or no need of cardio to make a deficit more
Also on Sunday my gym is off so 3x/week full body or every other day is better

1 set of each

chest is only 2 muscles not 3 - i do my upper chest and front delt in the same exercise since they share kind of the same function.

for upper chest you need to raise your arm up and in to your body // shoulder flexion
I do this by using a shoulder press where you can have your arms tucked (extremely important to have arms tucked in any upper chest movement), and arching a bit

No need for cardio calories in calories out is all that matters. Of course if youre too fat your insulin sensitivity wont be good, and insulin is very important - which in that case you shoulf lose fat and cardio could help with a calorie deficit; but for your situation i would definitely stay at arounf maintenance calories, maybe 100-200 above and just do that daily - no cutting or bulking for now

Every other day is better, but if you cant do that due to gym schedule you can do full body 3 times a week or upper lower 6 times a week

 

[cold_nano]

it’s not starving if your hitting proteins obviously slight deficit is better for u and safer but it takes longer i obviously reccomend a slight deficit
also you don’t need to choose one or the other an inbetween is possible too

1 set of each

chest is only 2 muscles not 3 - i do my upper chest and front delt in the same exercise since they share kind of the same function.

for upper chest you need to raise your arm up and in to your body // shoulder flexion
I do this by using a shoulder press where you can have your arms tucked (extremely important to have arms tucked in any upper chest movement), and arching a bit

No need for cardio calories in calories out is all that matters. Of course if youre too fat your insulin sensitivity wont be good, and insulin is very important - which in that case you shoulf lose fat and cardio could help with a calorie deficit; but for your situation i would definitely stay at arounf maintenance calories, maybe 100-200 above and just do that daily - no cutting or bulking for now

Every other day is better, but if you cant do that due to gym schedule you can do full body 3 times a week or upper lower 6 times a week

Mirin efforts

 

[Oscaridk]

Watch tons of Jeff Nippard, train like 4x per week doing an upper body or split that goes like mine,
Monday Rest
Tuesday Chest and Triceps
Wednesday Rest
Thursday Back and biceps
Friday Rest
Saturday Chest and shoulders
Sunday Legs
I'm natural, I rest on Wednesday as I have football (english football)

 

[Oscaridk]

Something like this
For chest and triceps do 3 excercise per muscle. Incline dumbbell press, barbell bench, Cable flies, Tricep Pushdowns, Dips, Dumbbell skull crushers.
For chest and shoulders same thing for Chest as Chest and triceps, but for shoulders dumbell seated military press, Lateral raises, Front raises.
Back and biceps, You can do Barbell rows (Horizontal row) Pull ups (Vertical row) If you can't do any then do lat pulldowns, and single arm pulldowns (isolation)
Legs and abs You can do Barbell Hip thrusts, Barbell back squats, dumbbell single leg squats, Barbell calf raises, Leg press, Ab cable crunch, and leg raises against the pad.
For each of these excercise do 6-8 reps for compounds and 12-15 reps for isolations
Progress by adding weight whenever you can with the same amount of reps and good form, or do a rep range like for compounds 6-8 and start with a weight you do for 6 reps until failure, then add a tiny bit of weight when you can do 9 reps until failure to drop back down to 6 reps till failure, and repeat.
Make sure you eat high protein 1.6-2.2 per kg bodyweight. Stay in around a 100-200 calorie surplus, once you hit higher ffmi but higher body fat then do an extremely slow cut of around 100-200 calories deficit. As a natty you can definitely use supplements like Creatine, and protein powder to hit your protein. Make sure to also eat clean and don't just eat junk food, get good sources of protein like chicken, eggs, meat, Milk, protein powder. Not soy or protein junk. Deload every 6 weeks by taking a week off of gym (Not diet, gym) to let your body recover.

 

[cold_nano]

1 set of each

chest is only 2 muscles not 3 - i do my upper chest and front delt in the same exercise since they share kind of the same function.

for upper chest you need to raise your arm up and in to your body // shoulder flexion
I do this by using a shoulder press where you can have your arms tucked (extremely important to have arms tucked in any upper chest movement), and arching a bit

No need for cardio calories in calories out is all that matters. Of course if youre too fat your insulin sensitivity wont be good, and insulin is very important - which in that case you shoulf lose fat and cardio could help with a calorie deficit; but for your situation i would definitely stay at arounf maintenance calories, maybe 100-200 above and just do that daily - no cutting or bulking for now

Every other day is better, but if you cant do that due to gym schedule you can do full body 3 times a week or upper lower 6 times a week

Watch tons of Jeff Nippard, train like 4x per week doing an upper body or split that goes like mine,
Monday Rest
Tuesday Chest and Triceps
Wednesday Rest
Thursday Back and biceps
Friday Rest
Saturday Chest and shoulders
Sunday Legs
I'm natural, I rest on Wednesday as I have football (english football)

I will do fbeod but follow some of ur advice aswell as

 

[slournhe]

No I can't hop on these tell me natural way. Reta is bs just don't eat y u want steroid to control ur hunger

you’re coping heavy dnring the rest if you wont atleast try peps (motc,tesa,reta)

 

[saab13]

I will do fbeod but follow some of ur advice aswell as

dont watch jeff nippard lmao most of his stuff is good but alot of it has been disproven

ryan jewers, danijel lizacic and bigpro are the 3 goats for all info in the gym
and if you want more simple content since ryan jewers and bigpro could be hard to understand if you dont read into anatomy and physiology yourself you could watch tnf or jacob oestreicher instead

 

[cold_nano]

dont watch jeff nippard lmao most of his stuff is good but alot of it has been disproven

ryan jewers, danijel lizacic and bigpro are the 3 goats for all info in the gym
and if you want more simple content since ryan jewers and bigpro could be hard to understand if you dont read into anatomy and physiology yourself you could watch tnf or jacob oestreicher instead

Yea jeff is ass

 

[cold_nano]

you’re coping heavy dnring the rest if you wont atleast try peps (motc,tesa,reta)

Pep for bones are good for muscle are ass imo surgery and with some sort of muscle is the way to ascend

 

[slournhe]

Pep for bones are good for muscle are ass imo surgery and with some sort of muscle is the way to ascend

peps r cope for muscle but for fat burning and lipo its extremely useful and you’re coping and falling behind without them

 

[Wizzle]

Don’t fall for the bulk propaganda, if you train properly you can still gain muscle while losing fat

 

[cold_nano]

Don’t fall for the bulk propaganda, if you train properly you can still gain muscle while losing fat

peps r cope for muscle but for fat burning and lipo its extremely useful and you’re coping and falling behind without them

Fat burning is not going to ascend me that much imo

 

[Wizzle]

Fat burning is not going to ascend me that much imo

Unless you’re under 12% bf losing fat will always ascend you

 

[cold_nano]

I

Unless you’re under 12% bf losing fat will always ascend you

Can do that naturally niger I don't want side effects that is stopping me I can afford though and inject too but side effects I don't want to fk it up my ascension is already planned to become chad

 

[iqlet34]

I'm 5'9" (175 cm), 62 kg, and estimate I'm around 19–20% body fat. I have noticeable face fat, but after a workout and when I get enough potassium, my face looks much sharper. I've trained on and off, but from today I'll be consistent. I'm also taking oral minoxidil 2.5 mg and wonder if it could be contributing to facial bloating. My goal is to get a permanently leaner face, even if I look a bit skinny initially. Based on current evidence, should I cut to around 15% body fat first, start with a lean bulk, or try body recomposition? Is body recomposition actually effective for someone in my situation or is it usually slower than cutting or bulking? How many gym sessions per week (4, 5, or 6) would be ideal, how much cardio or walking should I do, and if cutting is the best approach, what calorie deficit would maximise fat loss while preserving muscle?

I am confused afk

hop on primal diet, i do U/L 4 days a week and doubled all my lifting weights since starting soo

 

[cold_nano]

C

dont watch jeff nippard lmao most of his stuff is good but alot of it has been disproven

ryan jewers, danijel lizacic and bigpro are the 3 goats for all info in the gym
and if you want more simple content since ryan jewers and bigpro could be hard to understand if you dont read into anatomy and physiology yourself you could watch tnf or jacob oestreicher instead

Straight-Arm Lat Pulldown – Isolates the lats with minimal biceps involvement.
Cable Pullover I can't perform these need back exercise can I do compund cause my form is bad in this

 

[cold_nano]

hop on primal diet, i do U/L 4 days a week and doubled all my lifting weights since starting soo

Fbeod ?

 

[jugendliebe]

I'm 5'9" (175 cm), 62 kg, and estimate I'm around 19–20% body fat. I have noticeable face fat, but after a workout and when I get enough potassium, my face looks much sharper. I've trained on and off, but from today I'll be consistent. I'm also taking oral minoxidil 2.5 mg and wonder if it could be contributing to facial bloating. My goal is to get a permanently leaner face, even if I look a bit skinny initially. Based on current evidence, should I cut to around 15% body fat first, start with a lean bulk, or try body recomposition? Is body recomposition actually effective for someone in my situation or is it usually slower than cutting or bulking? How many gym sessions per week (4, 5, or 6) would be ideal, how much cardio or walking should I do, and if cutting is the best approach, what calorie deficit would maximise fat loss while preserving muscle?

I am confused afk

get good sleep, drink more water and get lean

 

[Recessed9]

I'm 5'9" (175 cm), 62 kg, and estimate I'm around 19–20% body fat. I have noticeable face fat, but after a workout and when I get enough potassium, my face looks much sharper. I've trained on and off, but from today I'll be consistent. I'm also taking oral minoxidil 2.5 mg and wonder if it could be contributing to facial bloating. My goal is to get a permanently leaner face, even if I look a bit skinny initially. Based on current evidence, should I cut to around 15% body fat first, start with a lean bulk, or try body recomposition? Is body recomposition actually effective for someone in my situation or is it usually slower than cutting or bulking? How many gym sessions per week (4, 5, or 6) would be ideal, how much cardio or walking should I do, and if cutting is the best approach, what calorie deficit would maximise fat loss while preserving muscle?

I am confused afk

Just hop on the Yopill

 

[Outlander]

The hell is 62kg in lbs I'm too lazy to calculate it lol

 

[iqlet34]

Fbeod ?

nope js rest or light cardio(10-15k steps)

 

[cold_nano]

nope js rest or light cardio(10-15k steps)

Upper
Lower
Rest
Upper
Rest
Upper
Rest
This split?

 

[saab13]

C

Straight-Arm Lat Pulldown – Isolates the lats with minimal biceps involvement.
Cable Pullover I can't perform these need back exercise can I do compund cause my form is bad in this

wouldnt recommend pullover at all
for lats either lat pulldown or close grip row

 

[mtnuglyboy]

To get some sort of muscle pep are not going to ascend me cause I am 21 I will have surgery and become chad

u dont even know what ur doing dude ur lowiq ass def gonna get botched

 

[cold_nano]

u dont even know what ur doing dude ur lowiq ass def gonna get botched

I am a future chad chad do what he wants u go kys

 

[cold_nano]

u dont even know what ur doing dude ur lowiq ass def gonna get botched