Physique after months with no exercise

[Slavurik]

I had a surgery and didn't train for 3 months. Lost a lot of my gains. Have to get it back. Any recommendations?
Lost around 12 kg, ectomorph, 6'4 (193 cm) tall, thin bones. What should I do?

 

[high_inhib_gymcel]

L

I had a surgery and didn't train for 3 months. Lost a lot of my gains. Have to get it back. Any recommendations?
Lost around 12 kg, ectomorph, 6'4 (193 cm) tall, thin bones. What should I do?
View attachment 5735022

long ass torso mirin torso length. Gotta get back on track tho

 

[0ogrpostcel]

I had a surgery and didn't train for 3 months. Lost a lot of my gains. Have to get it back. Any recommendations?
Lost around 12 kg, ectomorph, 6'4 (193 cm) tall, thin bones. What should I do?
View attachment 5735022

Good build, would mog so hard if u had a thinner waist

 

[Slavurik]

Good build, would mog so hard if u had a thinner waist

Trying to work on it, the problem are my genetics and other shit. The main flaw is my torso ig

 

[TGUN.]

What bf percent is this

 

[Terrachud]

I had a surgery and didn't train for 3 months. Lost a lot of my gains. Have to get it back. Any recommendations?
Lost around 12 kg, ectomorph, 6'4 (193 cm) tall, thin bones. What should I do?
View attachment 5735022

Do a high frequency split (full body 3x or upper lower 6x) high intensity, low volumes with great exercises to get the physique back asap

 

[Slavurik]

What bf percent is this

Now I have lower body fat (the photo from 2 weeks ago when I just started to back). On the photo ig it is 16-18%, with the right lighting and angles I look pretty lean.
But compared to how I looked in the past before the surg this is genuinely shit. Have to work on it rn

 

[christiank123]

Daddy

 

[Slavurik]

Do a high frequency split (full body 3x or upper lower 6x) high intensity, low volumes with great exercises to get the physique back asap

Mirin' the avi.
I genuinely want to achieve the same physique as the guy on ur pic tbh
But ig it will take years

 

[skool]

What's ur weight rn

 

[Slavurik]

What's ur weight rn

77 kg. At prime I was almost 90

 

[Terrachud]

Mirin' the avi.
I genuinely want to achieve the same physique as the guy on ur pic tbh
But ig it will take years

Tom welling's physique is achievable in 2-3 years of training bro

 

[Slavurik]

Tom welling's physique is achievable in 2-3 years of training bro

Tom Welling is 6'4, it can be 2-3 years for someone who's 5'11, but not for a guy of that height.
I mean I trained for 2 years (with breaks), and also had a surgery, but still even at my peak I wasn't even near his size.

It also heavily depends on genes ig. I just very struggling with putting on size

 

[Terrachud]

Tom Welling is 6'4, it can be 2-3 years for someone who's 5'11, but not for a guy of that height.
I mean I trained for 2 years (with breaks), and also had a surgery, but still even at my peak I wasn't even near his size.

It also heavily depends on genes ig. I just very struggling with putting on size

I mean yeah it depends on genes but 2-3 years is assuming average genetics.
Tom Welling is 6'2 1/2 acording to celeb heights which is my exact height and im almost at his physique with about a year and a half of training.
Anyways keep grinding well get there

 

[Terrachud]

Mirin' the avi.
I genuinely want to achieve the same physique as the guy on ur pic tbh
But ig it will take years

Also what does mirin the avi means?

 

[enviouss]

Blocky waist but you’ll get ur gains back pretty quickly if ur consistent enough solid physique

 

[Slavurik]

I mean yeah it depends on genes but 2-3 years is assuming average genetics.
Tom Welling is 6'2 1/2 acording to celeb heights which is my exact height and im almost at his physique with about a year and a half of training.
Anyways keep grinding well get there

Oh well I though he is at my height or even taller but ig

Well my genes are shit tbh, my bones are thin asf and all my male relatives have big bellies and thin arms and legs (worst skinny-fat builds), and generally I always was skinny. I mean I will try my best.

Also what does mirin the avi means?

mirin - admiring
avi - avatar (ur profile pic)

mirin the avi = nice avi

 

[Terrachud]

Oh well I though he is at my height or even taller but ig

Well my genes are shit tbh, my bones are thin asf and all my male relatives have big bellies and thin arms and legs (worst skinny-fat builds), and generally I always was skinny. I mean I will try my best.



mirin - admiring
avi - avatar (ur profile pic)

mirin the avi = nice avi

Yeah bro skinny fat genes are fucking hell i have them

 

[Slavurik]

Yeah bro skinny fat genes are fucking hell i have them

But at least we're white and tall ig so we won in the genetic lottery yk

 

[SoundnVision]

You're not ecto you're closer to meso

 

[Slavurik]

You're not ecto you're closer to meso

16cm wrist and underweight before the gym.
I am an ecto bruh

 

[SoundnVision]

16cm wrist and underweight before the gym.
I am an ecto bruh

Not fully ecto.
In-between ecto and meso

 

[Slavurik]

Not fully ecto.
In-between ecto and meso

Yeah probably

 

[Terrachud]

But at least we're white and tall ig so we won in the genetic lottery yk

Yeah i mean anything else is the cherry on top

 

[Slavurik]

Yeah i mean anything else is the cherry on top

yh but as I said being above 6' and white is already a nice base

 

[Slavurik]

Bump

 

[islaymtbs]

Yeah i mean anything else is the cherry on top

Wait you can actually say if your white and 6’4 you won genetic lottery?

 

[ccccho]

Papá

yoo devon

 

[christiank123]

yoo devon

Omg u know Devon?

 

[Slavurik]

Wait you can actually say if your white and 6’4 you won genetic lottery?

Yeah nigga wdym

 

[islaymtbs]

Yeah nigga wdym

Ayy nice, what percent of men you SMV mog in USA by being that? Face is dead average tho

 

[Slavurik]

Ayy nice, what percent of men you SMV mog in USA by being that? Face is dead average tho

I am MTN facially and I am 6'4 and white and got a nice physique I guess, I don't live in the USA so I cannot really say but I think my SMV is def above avg.

 

[ccccho]

¡Dios mío! ¿Conoces a Devon?

yea

 

[tesertrue]

I had a surgery and didn't train for 3 months. Lost a lot of my gains. Have to get it back. Any recommendations?
Lost around 12 kg, ectomorph, 6'4 (193 cm) tall, thin bones. What should I do?
View attachment 5735022

капец у тебя загар токо на руках хахах

 

[wild salmon]

77 kg. At prime I was almost 90

Aint no way im about the same bf percentage as u im 6’3 and i weigh about 88kg so ur probably 6feet or 6'1 maximum

 

[Slavurik]

капец у тебя загар токо на руках хахах

Живу в Израиле, у нас тут 30-40 градусов летом. Всегда тут ходят в футболках. Ты блять сзади не видел загар мой с шеи на спину

 

[Slavurik]

Aint no way im about the same bf percentage as u im 6’3 and i weigh about 88kg so ur probably 6feet or 6'1 maximum

193cm, I have proofs since I was measured at hospitals and shit

 

[wild salmon]

193cm, I have proofs since I was measured at hospitals and shit

U look way heavier then 77kg atm. for a 6’4 person i was abt 80kg a year ago and i was looking like slendermen at 6'3. scrawny asf so i dont get how u look kinda high body fat at 77kg 6'4

 

[Slavurik]

U look way heavier then 77kg atm. for a 6’4 person i was abt 80kg a year ago and i was looking like slendermen at 6'3. scrawny asf so i dont get how u look kinda high body fat at 77kg 6'4

Literally bcs I lost weight retard. When u lost from 90 kg but u were muscular even at 77 u will look more heavy. Look at low bodyfat dudes those nigger can weight 70 and look huge

 

[wild salmon]

Literally bcs I lost weight retard. When u lost from 90 kg but u were muscular even at 77 u will look more heavy. Look at low bodyfat dudes those nigger can weight 70 and look huge

No u would look way skinnier yr face is kinda fat too and waist

 

[Slavurik]

No u would look way skinnier yr face is kinda fat too and waist

My face looks fat bcs it is on the camera and u can't even look at it since it is low quality. Look at the physique nigger

 

[Slavurik]

No u would look way skinnier yr face is kinda fat too and waist

Why tf would I even lie nigger? What's the point of me lying ?

 

[wild salmon]

Why tf would I even lie nigger? What's the point of me lying ?

Idk ur just the fattest 77kg 6’4 person i ever saw i dont know how ur waist and face is so fat still at 77kg its kinda hard to believe but oki

 

[Slavurik]

Idk ur just the fattest 77kg 6’4 person i ever saw i dont know how ur waist and face is so fat still at 77kg its kinda hard to believe but oki

A face can be bloated without connection to bf. generally I don't see the fucking purpose of lying on a forum where the goal is to maximize urself. U literally can read on the title I didn't train for several months and I am after surg.
I am 6'4 (193cm) based on measurments. I won't larp why tf would I do that on an incel forum? The only valid place to larp ur height is on dates with foids. And nigga every person has different body comp yk

 

[Terrachud]

Wait you can actually say if your white and 6’4 you won genetic lottery?

Yeah bro if youre white and tall youre basically set even if you dont mog

 

[islaymtbs]

Yeah bro if youre white and tall youre basically set even if you dont mog

Wow bro, you would get slays just cause of that

 

[Slavurik]

bump