How I look [outline]

[darksprezzatura]

Yes. I had shoulder problems also when I reached around 215-220lbs on bench. Follow this :

-15 degree decline Benchpress
Ramp up - 115/10 145/8 165/6 185/4 215/2 285/1
Set 1 - 245 - 6
Set 2 - 215 - 9
Set 3 - 205 - 10
Set 4 - 190 - 11

I do ramp ups not warm ups. lbs/reps
The idea is to do only one heavy set in the 4-6 rep range first. Then do 2 sets at 10rep range. Then the last set at 15rep range. You can see I failed 2 of my sets with the given weights on my last chest day.

Before I Switched to this training , I was doing 3-4 sets of 4-6rep range weight. Once I switched, my shoulder pain went away, and I got stronger.

With each subsequent chest exercise I do 10 rep range for all sets, reducing weight if needed.

Awesome share thanks for the tip. Makes a lot of sense. I'd introduce some bits of this in my routine and note changes.

 

[darksprezzatura]

330 to 205 how long did that take? 500 cal deficit all the way down? How much cardio and weights?

It took a very long time as I didn't do any cardio or crash diet/starve at all.
Around 3+ years of consistent 1g/lb protein + 5x5 strength training. Some weeks I gained weight, some weeks I lost. Since the last couple of months I've been maintaining. 200-500 deficit.

Metabolism often downregulates and I switch from cuts to bulks introducing carbs and focusing on strength during that time. Then switch back again.

Progress hasn't been linear. But the idea of cooking all my food has not faltered me.

 

[DonJuanjr]

Awesome share thanks for the tip. Makes a lot of sense. I'd introduce some bits of this in my routine and note changes.

I forgot to add. The reason for the slight decline is, a lot of people don't have the right shoulder rotational mechanics to prevent injury on flat bench.

 

[darksprezzatura]

I forgot to add. The reason for the slight decline is, a lot of people don't have the right shoulder rotational mechanics to prevent injury on flat bench.

Oh yeah I completely understand that. You're spot on about that bit. I had a rotator cuff issue last year which got 95% fixed due to the lockdown and forced rest haha.

I'll use this advice. Big ups @DonJuanjr

 

[mjb3617]

Dark, great to see the hard work paying off. I myself had the same issue as you. Was 240+ @ 6' and looked like a busted biscuit can.

Down to 187 now. Only been at it 7.5 months. Been on a 500k-1k calorie deficit for the whole time. Gone back and adjusted my calories when I've hit plateaus or just been stuck in a rut.

By April of next year, that'll be 1 year since I began lifting. Definitely will pick your brain as you fought a bigger battle than I have.

Congrats man and keep it up!

 

[darksprezzatura]

Dark, great to see the hard work paying off. I myself had the same issue as you. Was 240+ @ 6' and looked like a busted biscuit can.

Down to 187 now. Only been at it 7.5 months. Been on a 500k-1k calorie deficit for the whole time. Gone back and adjusted my calories when I've hit plateaus or just been stuck in a rut.

By April of next year, that'll be 1 year since I began lifting. Definitely will pick your brain as you fought a bigger battle than I have.

Congrats man and keep it up!

Yes!
Awesome job on getting healthier. Everyone's battles are different though. I'd say I definitely have more experience w.r.t the time I've been able to maintain, stay consistent for.

1k deficit for a few days seems okay, but excessive otherwise.

Feel free to reach out through a post tag or a DM. I'm ever curious to learn and share what I know.

 

[zinc4]

View attachment 7441

Just being a tad bit more vulnerable to the community in lines with the post I made earlier:

Caring is alpha

Three stages: - Naive - Jerk - Wise The naive guy pretends to care about women he wants to have sex with, or for as long as he got a shot. The jerk pretends to not care for anyone, while caring all the more about the pretense. The wise actually cares for his tribe, takes initiative to solve...

www.sosuave.net

Shoutout to @DEEZEDBRAH @nicksaiz65 @mrgoodstuff @zinc4 and other folks active in the fitness subforum.

Started off as a 330 pound guy, currently 205.

Strength training + Diet has been gold.

I don't use protein shakes, chicken breasts are staple.

Multivitamins+Creatine+Coffee is all I use.

I focused on 5x5 and a calorie deficit of 500 kcal.

If there's anyone struggling to shed pounds, feel free to reach out to me through DM.

I'm here to contribute to the community as much as I can just like how you all have continued to help me grow.

Have a great day!

Congrats on the weight loss. That is a huge amount to lose. No easy feat at all. Chicken breasts and tuna are great.

 

[TheMonkeyKing]

Honestly, you look naturally black (ripped). If you're not black, it's going to be hard to maintain

 

[mrgoodstuff]

It took a very long time as I didn't do any cardio or crash diet/starve at all.
Around 3+ years of consistent 1g/lb protein + 5x5 strength training. Some weeks I gained weight, some weeks I lost. Since the last couple of months I've been maintaining. 200-500 deficit.

Metabolism often downregulates and I switch from cuts to bulks introducing carbs and focusing on strength during that time. Then switch back again.

Progress hasn't been linear. But the idea of cooking all my food has not faltered me.

Cardio is a good idea even if your sculpted. It doesn't take a ton of it, but a reasonable amount of cardio say 15-20 minutes of 120-140bpm several times a week will ensure that you have better heart and lung conditioning. You feel that every minute you are alive while you are in that shape.

 

[darksprezzatura]

Cardio is a good idea even if your sculpted. It doesn't take a ton of it, but a reasonable amount of cardio say 15-20 minutes of 120-140bpm several times a week will ensure that you have better heart and lung conditioning. You feel that every minute you are alive while you are in that shape.

That's the idea. I jog for 20 minutes at 10kmph everyday. That's something I recently introduced.

This is not for fat loss though, just oxygen saturation, better endurance and heart health.

 

[Grounded eagle]

Read up on celery juice. Sounds great that's it's packed with micronutrients and antioxidants. It has a lot of sodium so I'd take that advice w a pinch of salt haha.

Instead of topical pain relievers like CBD cream, deep tissue massages once a week has been very helpful for me. But sounds better than NSAIDs for sure.

Try blended pineapple juice.Phenomenal for post workout recovery.

 

[darksprezzatura]

Try blended pineapple juice.Phenomenal for post workout recovery.

It got a lot of other benefits too

 

[mrgoodstuff]

That's the idea. I jog for 20 minutes at 10kmph everyday. That's something I recently introduced.

This is not for fat loss though, just oxygen saturation, better endurance and heart health.

Its good chit. Plus if you HAVE to run you know you can.

 

[DEEZEDBRAH]

I've been unconsciously following IF with one huge meal a day with chicken breasts and veggies everyday post workout, as I cook all my own meals.

Mostly cuz I don't have the time to cook thrice a day, so usually I binge on 1.5-2 lbs of chicken in a sitting, @nicksaiz65 's sauce recommendation is on the top of my list to add to the mix.

Apart from this one big meal, I have some oats and some dry fruits, coffee, creatine, multivitamin and omegas pre-workout.

Nuts and almonds curb appetite. Black coffee is king. I'm doing 2 meals I think. Gorging after long fasts is dangerous. Using herbs and spices for flavor plus to spike GABA, serotonin, dopamine, ACH. Frank's red hot is solid too.

 

[firstbornunicorn]

Y'all got some serious benching. I could do like 90kg(~200lbs) for 1 at 80kg(~177lbs). Now after breaking my collarbone I haven't even tested it, just working on getting both sides to be the same again.

I do look pretty aesthetic though with about 12% bf, chest/shoulder striations, etc.

 

[EyeBRollin]

Solid thread. Well done all around, OP.

 

[darksprezzatura]

Nuts and almonds curb appetite. Black coffee is king. I'm doing 2 meals I think. Gorging after long fasts is dangerous. Using herbs and spices for flavor plus to spike GABA, serotonin, dopamine, ACH. Frank's red hot is solid too.

Oh yea @DEEZEDBRAH , you're the one who inspired me to meditate and fast. It's been useful. I've been reading up on stoicism as well.

Dry fruits, peanuts etc and black coffee is awesome to curb appetite you're spot on.

Sure keto might be overrated, but low carb diets have served me well, and still help

 

[darksprezzatura]

Y'all got some serious benching. I could do like 90kg(~200lbs) for 1 at 80kg(~177lbs). Now after breaking my collarbone I haven't even tested it, just working on getting both sides to be the same again.

I do look pretty aesthetic though with about 12% bf, chest/shoulder striations, etc.

12% is goals. Congratulations on that, are you naturally lean or worked towards it?

Honestly, I don't bench anymore as I mentioned I had shoulder issues, I use 110 pound dumbells for presses.

Easier on the shoulder.

 

[firstbornunicorn]

12% is goals. Congratulations on that, are you naturally lean or worked towards it?

Honestly, I don't bench anymore as I mentioned I had shoulder issues, I use 110 pound dumbells for presses.

Easier on the shoulder.

Not sure! I've always been very active with mostly cardio, so I've always kinda had the same body fat.

 

[Grounded eagle]

It got a lot of other benefits too

Nudge nudge wink wink