Realistic softmax plan for east asian teenagers

[donga]

Current Stats:
A month away from 17
220 lbs
6’2
Holds decent amount of muscle mass and with decent bone frame
East Asian
Used to lift consistently but due to Junior year Academics, Haven't lifted consistently at all
Focused more on strength when I used to lift consistently however.

Skin:

• Work on skin by formulating a routine aimed towards brightening and acne.

AM:
Low PH Cleanser
Carecella Toner
Cosrx Galactomyces 95 Tone balance Essence
Cosrx Vitamin C23 Serum
Moisturizer
SPF50 PA+++


PM:
Low PH cleanser
Carecella Toner
Cosrx Galactomyces 95 Tone balance Essence
Wait 15 minutes
Tretinoin 0.1 (already on it)
Moisturizer

Aquaphor on lips

Nutrition:

Progressively increasing caloric deficit until under 12 percent BF

Supplements:
NAC 1000 mg
Vitamin C
Vitamin D3 4000 IU
Magnesium Threonate
Fish Oil
Hit Macros


Hair:

Use SheaMoisture Brand
Utilize conditioner
Dye Eyebrows darker shade
Let Eyebrows grow (castor oil??) then get them done professionally
Kpop Hair get done

Body:

• Leanmaxx

Hypertrophy focused split:
push:

- Incline DB press: 2x12 drop set 1x15
- lying bench press machine: 2x8 2x15
- military front press machine 3x15
- lateral raise: 1x20 15s rest 1x20 15 second rest 1x20 1 minute rest 1x8 heavier weight
- tricep single cable pushdown 3x15
- high to low fly 3x12
- tricep extension (low cable to high) 3x15

pull:

- upper back pulldown 2xwarmup 3xWorking set
- TBar row 3x8 1x15 drop set (last set)
- Lower lat pulldown (volume focused) 3x8-15
- Lat rope pullover 3x8
- Rear delt fly 4x12
- standard pull-up 2x6 superset with cable bicep curls x8-10
- DB Hammer curl 3x8

leg:

- Seated Leg curl 3x10
- Horizontal Leg press 3x8
- Elevated DB single leg lunge 3x6
- Leg extension 4x12
- Mobility work

upper:

-Bench press machine
- Lateral raises
- DB shoulder press
- Lat pull down
- pulldown machine
- Pull-up superset Hammer curl
- Tricep cable pulldown

cardio(for health and cardiovascular strength cuz i play hs sport)

- hella sprints
-jump rope
-box jumps
(i despise jogging)



PPUpperLower and Cardio on Rest days

No, I'm not neglecting my legs. My legs are naturally big so i hit only once along with sprints on rest days

Facial structure:

-Even though mewing is probably cope, will do it anyway bc no harm in doing.
-Leanmaxxing (most result)
-I’ll chew harder foods but this is also probably cope.

Let me know if I’m missing anything. I ain’t gonna inject anything or do stuff like bone smashing bc heard it’s cope.
Will hardmax if needed after I successfully softmax. i’m open to feedback on pla


status is ok:
not an antisocial basement dweller
over 1200 followers on ig if u care for such thing

 

[Deleted member 18582]

Kpop Hair get done

 

[Abu Based]

great plan but knowing this forum someone is gonna attack u or say something negative.

 

[donga]

great plan but knowing this forum someone is gonna attack u or say something negative.

what i do?

 

[Abu Based]

what i do?

nothing. ur doing good but people here are just like that. I got attacked for it once

 

[Doesn'tNeedSurgery]

Progressively increasing caloric deficit until under 12 percent BF

Fuck that. You're 6'2 at 16 and probably still growing. Don't go into any significant caloric deficit until you've sure your growth plates have fused.

 

[donga]

Fuck that. You're 6'2 at 16 and probably still growing. Don't go into any significant caloric deficit until you've sure your growth plates have fused.

dude i wish. i stayed 6’2 for a year now. safe to say i’m done.

 

[donga]

Fuck that. You're 6'2 at 16 and probably still growing. Don't go into any significant caloric deficit until you've sure your growth plates have fused.

what’s more depressing is my brother who is 3 years younger than me is taller than me by an inch and half.

 

[ironjacket]

Current Stats:
A month away from 17
220 lbs
6’2
Holds decent amount of muscle mass and with decent bone frame
East Asian
Used to lift consistently but due to Junior year Academics, Haven't lifted consistently at all
Focused more on strength when I used to lift consistently however.

Skin:

• Work on skin by formulating a routine aimed towards brightening and acne.

AM:
Low PH Cleanser
Carecella Toner
Cosrx Galactomyces 95 Tone balance Essence
Cosrx Vitamin C23 Serum
Moisturizer
SPF50 PA+++


PM:
Low PH cleanser
Carecella Toner
Cosrx Galactomyces 95 Tone balance Essence
Wait 15 minutes
Tretinoin 0.1 (already on it)
Moisturizer

Aquaphor on lips

Nutrition:

Progressively increasing caloric deficit until under 12 percent BF

Supplements:
NAC 1000 mg
Vitamin C
Vitamin D3 4000 IU
Magnesium Threonate
Fish Oil
Hit Macros


Hair:

Use SheaMoisture Brand
Utilize conditioner
Dye Eyebrows darker shade
Let Eyebrows grow (castor oil??) then get them done professionally
Kpop Hair get done

Body:

• Leanmaxx

Hypertrophy focused split:
push:

- Incline DB press: 2x12 drop set 1x15
- lying bench press machine: 2x8 2x15
- military front press machine 3x15
- lateral raise: 1x20 15s rest 1x20 15 second rest 1x20 1 minute rest 1x8 heavier weight
- tricep single cable pushdown 3x15
- high to low fly 3x12
- tricep extension (low cable to high) 3x15

pull:

- upper back pulldown 2xwarmup 3xWorking set
- TBar row 3x8 1x15 drop set (last set)
- Lower lat pulldown (volume focused) 3x8-15
- Lat rope pullover 3x8
- Rear delt fly 4x12
- standard pull-up 2x6 superset with cable bicep curls x8-10
- DB Hammer curl 3x8

leg:

- Seated Leg curl 3x10
- Horizontal Leg press 3x8
- Elevated DB single leg lunge 3x6
- Leg extension 4x12
- Mobility work

upper:

-Bench press machine
- Lateral raises
- DB shoulder press
- Lat pull down
- pulldown machine
- Pull-up superset Hammer curl
- Tricep cable pulldown

cardio(for health and cardiovascular strength cuz i play hs sport)

- hella sprints
-jump rope
-box jumps
(i despise jogging)



PPUpperLower and Cardio on Rest days

No, I'm not neglecting my legs. My legs are naturally big so i hit only once along with sprints on rest days

Facial structure:

-Even though mewing is probably cope, will do it anyway bc no harm in doing.
-Leanmaxxing (most result)
-I’ll chew harder foods but this is also probably cope.

Let me know if I’m missing anything. I ain’t gonna inject anything or do stuff like bone smashing bc heard it’s cope.
Will hardmax if needed after I successfully softmax. i’m open to feedback on pla


status is ok:
not an antisocial basement dweller
over 1200 followers on ig if u care for such thing

mewing isn't a cope. it's just your natural tongue position. faltering away from it can lead to damage over time, especially during childhood.

 

[donga]

mewing isn't a cope. it's just your natural tongue position. faltering away from it can lead to damage over time, especially during childhood.

yeah ill do it anyways. breathing through the mouth looks very unappealing

 

[Doesn'tNeedSurgery]

what’s more depressing is my brother who is 3 years younger than me is taller than me by an inch and half.

You're 6'2. Stop being a whiny bitch and be happy you're not a manlet. (JFL crying about your brother when you height mog 90%+ of men.) If you're in the late tanner stages go for a cut.

 

[donga]

You're 6'2. Stop being a whiny bitch and be happy you're not a manlet. (JFL crying about your brother when you height mog 90%+ of men.) If you're in the late tanner stages go for a cut.

was never complaining. very grateful. however, theres so many tall mfs in hs nowadays its crazy.

 

[Doesn'tNeedSurgery]

was never complaining. very grateful. however, theres so many tall mfs in hs nowadays its crazy.

Your mind is playing tricks. Google survivor bias. Count how many people you're taller than in a day and compare to how many are taller. Also dm your insta if you're comfortable, I'm curious.

 

[TeenAscender]

Fuark brah 6’2 220 at 16 mirin

 

[TeenAscender]

You Korean or north Chinese or Mongol?