How do you quit porn?

[Deleted member 17585]

It's normal to be very sore in the first week when you have never trained hard before or you haven't done so for more than a month.

With time though, your body will get used to it and you won't be getting sore if you are doing the right amount of volume and frequency and eating enough and sleeping enough.

However, there is one thing that I never considered before that I am just now realizing, you can only bulk effectively if you are already lean. And when you bulk, it should be a lean bulk where you gain only 0.5 lbs per week (2 lbs per month), doing this maximizes muscle gain and prevents excessive fat gain.

Because I didn't do this, I bulked up from 138 lbs, around 29 inch waist at 6 foot 4, to 205 lbs, 37 inch waist at same height.
Now I am more muscular than when I started but I also gained a lot of fat and went from around 8% body fat to 22% body fat in a matter of years.

The best way to estimate your body fat percentage is to check your waist size, it should be between 43 and 44% of your height when you start bulking if you want to look aesthetic. This means that before you can gymmax, you have to leanmax. Doing this will also improve the look of your face because you will have a chiseled jawline.

Right now, my waist is 49% of my height, so to get down to 43%, I will need to go from a 37 to 32.5 inch waist, by doing this and still training hard 4 times per week, I will maintain my muscle mass and lose maybe around 20-25 lbs of fat, so it will take me around 3 months.

So how should i work out to leanmaxx, then how should i work out once i get ready to lean bulk?

 

[randomuser2407]

So how should i work out to leanmaxx, then how should i work out once i get ready to lean bulk?

You should workout the exact same way except with a bit less volume when you're cutting, because you won't gain much strength/muscle on a cut anyways so you'll mostly just maintain what you have, which will make you lose only fat.

This is the program that I am using right now:

Upper:

Overhead Press 4x6-10
Yates Rows 4x6-10
Bench Press 4x6-10
Barbell Curls 3x6-10


Lower:

Squats 3x6-10
Conventional Deadlifts 3x6-10
Romanian Deadlifts 3x8-12
Pull Ups 4x6-10


I do this 4 times per week in this manner:

Sunday: Upper
Monday: Lower
Tuesday: Rest
Wednesday: Upper
Thursday: Lower
Friday: Rest
Saturday: Rest


You don't have to use the exact same day but the overall pattern should remain the same, this provides adequate rest and enough workout volume and frequency to make progress on or maintain.

For bulking, Do 5-6 sets of bench press, overhead press, yates rows, pull ups, and romanian deadlifts, as long as you are able to recover from that.

Also, you need 3-5 minutes of rest between sets to make progress.

As for nutrition, simply use a 1000 calorie deficit to your TDEE (but take into account the extra exercise), and always track your waist size, every single day, the goal shouldn't be to simply lose weight but to reach a waist size that is 43% of your height, then you can slow bulk for a year without getting fat. Also track your weight to make sure it isn't just staying the same but don't worry if it fluctuates, this is normal.

To calculate caloric intake, use this calculator: https://www.sailrabbit.com/bmr/
And select moderately active (1.55)

 

[Deleted member 17585]

You should workout the exact same way except with a bit less volume when you're cutting, because you won't gain much strength/muscle on a cut anyways so you'll mostly just maintain what you have, which will make you lose only fat.

This is the program that I am using right now:

Upper:

Overhead Press 4x6-10
Yates Rows 4x6-10
Bench Press 4x6-10
Barbell Curls 3x6-10


Lower:

Squats 3x6-10
Conventional Deadlifts 3x6-10
Romanian Deadlifts 3x8-12
Pull Ups 4x6-10


I do this 4 times per week in this manner:

Sunday: Upper
Monday: Lower
Tuesday: Rest
Wednesday: Upper
Thursday: Lower
Friday: Rest
Saturday: Rest


You don't have to use the exact same day but the overall pattern should remain the same, this provides adequate rest and enough workout volume and frequency to make progress on or maintain.

For bulking, Do 5-6 sets of bench press, overhead press, yates rows, pull ups, and romanian deadlifts, as long as you are able to recover from that.

Also, you need 3-5 minutes of rest between sets to make progress.

As for nutrition, simply use a 1000 calorie deficit to your TDEE (but take into account the extra exercise), and always track your waist size, every single day, the goal shouldn't be to simply lose weight but to reach a waist size that is 43% of your height, then you can slow bulk for a year without getting fat. Also track your weight to make sure it isn't just staying the same but don't worry if it fluctuates, this is normal.

To calculate caloric intake, use this calculator: https://www.sailrabbit.com/bmr/
And select moderately active (1.55)

How do you do a pull-up if you've never done one before? I normally train my lats with lat pulldowns and low rows but I've always wanted to do pullups

 

[FutureChadronelite]

I've tried for over a year and i just can't stop. I've tried nofap, easypeasy, avrt, just every method out there. I want to be high t and to stop being high inhib but i can't drop porn. How do i do it? How have you guys done it? I can't go a week without giving in

take chain saw, and cut your dick no jokes. You will become more stronger.

 

[randomuser2407]

How do you do a pull-up if you've never done one before? I normally train my lats with lat pulldowns and low rows but I've always wanted to do pullups

Wrap a band around the pull up bar, put one foot on it, and do pull ups.
The band will lift some of the weight for you, which will allow you to get stronger at higher volume.
There are many types of bands, I recommend you buy some that have 15 lb, 30 lb, 50 lb, 65 lb, and 100 lb resistance.
The most important ones are the 15 lb, 30 lb and 50 lbs, but it depends on how strong you are.
At my level, I am a novice lifter who weighs 205 lbs and I can do 8 pull ups with a 50 lb resistance band that is helping me.
When I can do more pull ups, I will use the 30 lb resistance band, and then the 15 lb, and then no bands at all and it will work.


At first, I thought that doing rows would build up my strength enough to do pull ups, but then I realized that since it is not the same movement pattern, there isn't much carryover since the row is a horizontal pull while the pull up is a vertical pull.

 

[Deleted member 17829]

you dont

 

[Deleted member 17585]

Wrap a band around the pull up bar, put one foot on it, and do pull ups.
The band will lift some of the weight for you, which will allow you to get stronger at higher volume.
There are many types of bands, I recommend you buy some that have 15 lb, 30 lb, 50 lb, 65 lb, and 100 lb resistance.
The most important ones are the 15 lb, 30 lb and 50 lbs, but it depends on how strong you are.
At my level, I am a novice lifter who weighs 205 lbs and I can do 8 pull ups with a 50 lb resistance band that is helping me.
When I can do more pull ups, I will use the 30 lb resistance band, and then the 15 lb, and then no bands at all and it will work.


At first, I thought that doing rows would build up my strength enough to do pull ups, but then I realized that since it is not the same movement pattern, there isn't much carryover since the row is a horizontal pull while the pull up is a vertical pull.

At my gym i can't tell which bands are which resistance, i guess i could talk to one of the stacy or chadlite workers there but I'm super high inhib and shy. I'll look into this however, pull ups seem to be much better for hypertrophy than the pulldowns

 

[randomuser2407]

At my gym i can't tell which bands are which resistance, i guess i could talk to one of the stacy or chadlite workers there but I'm super high inhib and shy. I'll look into this however, pull ups seem to be much better for hypertrophy than the pulldowns

You can know which are which by looking here: https://www.roguecanada.ca/rogue-monster-bands