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copingvolcel
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- Aug 19, 2024
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I'm returning after around 2 years and a half of absence to share with you my progress pics and to show the impact that body fat percentage has on the face.
Many on here have talked about the benefits of leanmaxxing but few manage to actually prove it, I have progress pics to show the difference it makes. It won't give you a jawline if you've never had one but it will make you look your best.
Leanmaxxing Transformation:
Bodybuilding (gymmaxxing) Transformation:
As some of you might know, when I last showed progress pics, there was not much progress on them. That's because from 2016 to 2021, I was wasting my time with strength training programs because this was promoted at the time and still is today on every subreddit from r/Fitness to r/naturalbodybuilding. People really think that focusing on the big 3 (squat, bench, deadlift) with 5x5 linear progression and forced deloads will make them big. Truth is, it might work for a complete beginner but there comes a point where you either increase the volume to 3-4 sets of 6-10 or 8-12 reps twice a week per exercise or you make no progress.
My arms have been growing very well from additional volume. Most strength training programs make you do 3 sets twice a week (total 6 weekly sets), I do 5 sets 3 times per week for triceps and biceps each (total 15 weekly sets for each), this has been the most optimal for me so far, when I get bigger, I'll probably need to increase to 20 and eventually 25 weekly sets to keep growing to and past 18 inches. My arms are currently only at 12.9 inches, but they used to be 13.5 inches when I was at 205 lbs, I'm now leanmaxxed so it looks a lot better than a 13.5 inch fat arm.
For nutrition, I'd say the biggest mistake most people make is they either don't bulk at all, or they overbulk with a super high surplus that they just don't need, this results in excessive fat gain and not much muscle growth. The truth is, muscle growth is very slow, you might gain 2 lbs of muscle per month, so a 10% caloric surplus is really all you need. And TDEE calculators should be set to sedentary, even if you lift weights, and then simply add 150-200 calories per workout day to account for calories burned. When I got to 205 lbs, I was consuming 3500 calories, because that's what I was being told to do. Now I'm consuming only 2600 calories daily and I'm still making progress and without getting fat.
A lean bulk of 2 lbs per month can allow you to do it for 1-2 years before having to cut, and if you train properly, more than half of it will be muscle. This does require consistency and not reverting back to a cut when you see your abs disappear. The goal is to build as much muscle as possible as you get close to 20% body fat, and then cut down to 10% to stay healthy. Don't bulk for 5 months at a rate that requires you to cut for another 5 months. Instead, slowly bulk for 1 year and a half or 2 years, and then cut for 3 months. That's how people get big naturally.
As for getting lean, here is a little secret not many people know about: Measure your waist size. If it's 43-44% of your height, you're lean, and if it's 50% or above, then you're fat and absolutely need to cut. If you're in between, simply cut down to 43-44% before bulking, this will allow you to bulk for longer and it will motivate you and you'll actually see the muscle being built. Making gains at 20% by recomping is also possible but it means you'll look terrible the entire time so I don't recommend it.
If you're wondering why there's not much progress between 2023 and 2024, it's because I had stopped lifting as I got back to college and lost sight of my looksmaxxing goals for the first time in my life. On the bright side, this did allow me to lose a lot of fat and get very lean without really trying which makes it easier to build muscle, because I know I don't have to get fat to do it. Gymmaxxing should never be taken to the point of getting fat like I did. I hope some people can learn from this post and not repeat the mistakes I did (overbulking, training like a powerlifter, and neglecting arms).
Many on here have talked about the benefits of leanmaxxing but few manage to actually prove it, I have progress pics to show the difference it makes. It won't give you a jawline if you've never had one but it will make you look your best.
Leanmaxxing Transformation:
Bodybuilding (gymmaxxing) Transformation:
As some of you might know, when I last showed progress pics, there was not much progress on them. That's because from 2016 to 2021, I was wasting my time with strength training programs because this was promoted at the time and still is today on every subreddit from r/Fitness to r/naturalbodybuilding. People really think that focusing on the big 3 (squat, bench, deadlift) with 5x5 linear progression and forced deloads will make them big. Truth is, it might work for a complete beginner but there comes a point where you either increase the volume to 3-4 sets of 6-10 or 8-12 reps twice a week per exercise or you make no progress.
My arms have been growing very well from additional volume. Most strength training programs make you do 3 sets twice a week (total 6 weekly sets), I do 5 sets 3 times per week for triceps and biceps each (total 15 weekly sets for each), this has been the most optimal for me so far, when I get bigger, I'll probably need to increase to 20 and eventually 25 weekly sets to keep growing to and past 18 inches. My arms are currently only at 12.9 inches, but they used to be 13.5 inches when I was at 205 lbs, I'm now leanmaxxed so it looks a lot better than a 13.5 inch fat arm.
For nutrition, I'd say the biggest mistake most people make is they either don't bulk at all, or they overbulk with a super high surplus that they just don't need, this results in excessive fat gain and not much muscle growth. The truth is, muscle growth is very slow, you might gain 2 lbs of muscle per month, so a 10% caloric surplus is really all you need. And TDEE calculators should be set to sedentary, even if you lift weights, and then simply add 150-200 calories per workout day to account for calories burned. When I got to 205 lbs, I was consuming 3500 calories, because that's what I was being told to do. Now I'm consuming only 2600 calories daily and I'm still making progress and without getting fat.
A lean bulk of 2 lbs per month can allow you to do it for 1-2 years before having to cut, and if you train properly, more than half of it will be muscle. This does require consistency and not reverting back to a cut when you see your abs disappear. The goal is to build as much muscle as possible as you get close to 20% body fat, and then cut down to 10% to stay healthy. Don't bulk for 5 months at a rate that requires you to cut for another 5 months. Instead, slowly bulk for 1 year and a half or 2 years, and then cut for 3 months. That's how people get big naturally.
As for getting lean, here is a little secret not many people know about: Measure your waist size. If it's 43-44% of your height, you're lean, and if it's 50% or above, then you're fat and absolutely need to cut. If you're in between, simply cut down to 43-44% before bulking, this will allow you to bulk for longer and it will motivate you and you'll actually see the muscle being built. Making gains at 20% by recomping is also possible but it means you'll look terrible the entire time so I don't recommend it.
If you're wondering why there's not much progress between 2023 and 2024, it's because I had stopped lifting as I got back to college and lost sight of my looksmaxxing goals for the first time in my life. On the bright side, this did allow me to lose a lot of fat and get very lean without really trying which makes it easier to build muscle, because I know I don't have to get fat to do it. Gymmaxxing should never be taken to the point of getting fat like I did. I hope some people can learn from this post and not repeat the mistakes I did (overbulking, training like a powerlifter, and neglecting arms).