ITS MY FIRST CYCLE

Sup oupa

Reporting back as per instruction.

Oupa wrote: Pleasure. That's why we are here. Take it easy and let's review on Sunday.

oupa

I weighed yesterday and i have gained 1.8KG's from 100kg to 101,8. i followed your advice. so whats next champ?

I think a welcome is in order I assume clen is safely in your cupboard.

1.8kg gain in how many days ?

Oupa wrote: I think a welcome is in order I assume clen is safely in your cupboard.

1.8kg gain in how many days ?

THANK YOU

yep it is far away. 1.8 kg in 1 week. My upper body was sore last week and swollen after i did chest, triceps, back and biceps

My advice

I would first focus on dropping some poundage before i start adding more muscle weight to my frame. My diet would be at a deficit of my BMR +- 300 and training would focus on core, resistance and cardio.

But as always, depends what you want to look like, and what your goal is.

My goal is lean body. Flat stomach, visible abs, more defined muscles. +-10% bf. Hard muscular physique. That's my goal. And live a healthy life style not being shy to take off a t-shirt at the beach. Not wear size 38 pants, L shirt cause of fat.

Then start off with your core, your postural muscles. Build a solid core, drop the bodyfat before you focus on the superficial muscle. If you don't do that you will have fucked up posture, and you don't want that.

Oupa wrote: Then start off with your core, your postural muscles. Build a solid core, drop the bodyfat before you focus on the superficial muscle. If you don't do that you will have fucked up posture, and you don't want that.

Language please Oupa. HAHAHAHAHA :whistle:

Sorry i couldnt resist. :woohoo:

It's the truth. 90% of all the gym rats have terrible posture. They don't care about a solid, strong core, they just want to be big. It looks terrible !!!!!!!!!!! They look like deformed gorilla's with a disease

Squats and deadlifts every week will sort out your core strength quick quick. Ab work doesn't come close.

Muscleaddict wrote: Squats and deadlifts every week will sort out your core strength quick quick. Ab work doesn't come close.

ah that's debatable. Core specific work is the best for core in my opinion. Deads and squats are good, but they won't have the same effect as rigorous core sessions.

I agree that core specific work is most effective for your core but if you go through the list of all the ±10 core muscle groups and you'll see that each one is worked hard if you squat and deadlift.

Muscleaddict wrote: if you go through the list of all the ±10 core muscle groups and you'll see that each one is worked hard if you squat and deadlift.

I know. I liked to think I had a decent squat and deadlift and as a result a strong core, until I actually had to start using it, then it turned out I didn't have a strong core at all regardless of having a strong dead and sqaut. Lots of things can influence it obviously, but the only thing that got my core up was focussing on core work.