rate me at my fattest and my thinnest

[Deleted member 16346]

@VicMackey

I ascended hard tbh i look 3psl in the first pic

 

[StrangerDanger]

I ascended hard tbh i look 3psl in the first pic

what did you do

 

[Deleted member 16346]

what did you do

Just undereye fillers and grew my beard out

 

[randomuser2407]

Focus on losing fat and building muscle at the same time. That is what I am doing.

 

[Deleted member 16346]

Focus on losing fat and building muscle at the same time. That is what I am doing.

Ive already leaned out to keep my face looking better but need to put on muscle now

 

[StrangerDanger]

Ive already leaned out to keep my face looking better but need to put on muscle nowView attachment 1565472

you would benefit from better temple points

 

[randomuser2407]

Ive already leaned out to keep my face looking better but need to put on muscle nowView attachment 1565472

If you want to build muscle, I recommend you focus on compound movements and add in isolation exercises for the arms.

So:

The bench press (for the chest)
The overhead press (for the shoulders)
The bent over row (for the back)
The squat (for the quads)
The deadlift (for the hamstrings, glutes, lower back, upper back/traps and forearms)

The barbell curl (for the biceps)
The barbell skullcrusher (for the triceps)

And if you want additional shoulder work, you can do lateral raises, but don't focus on that.

What I do is an upper lower where I split my upper and lower body exercises on 2 separate days and I do 4 workouts per week, which allows me to train every exercise (every muscle group) twice a week, and I do 4 sets of 6-10 reps for each exercise except for the deadlift where I do 3 sets and it works very well.