Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)
Name: Russ
Age: 25
Height: 5'9
Weight: 164
Bodyfat Range: 9-11%
In the last 6 months, I changed the way I look for the be
End of w6 bulk @166.0 lbs/ 3757 kcal/ 10,955 avg steps Half the week went by for week 6 since this is my first post and today wed 7/8/26 we sitting at 166.4 lbs eating 3959 kcal and macros 251p/507c/103f and it’s ALOT of food. However this is only the start of the cut. Week 6 out of close to 40 weeks lmao. I took this today sitting @166.4 lbs
End of w7 bulk @167.2 lbs/ 3959 kcal/ 10,416 avg steps
Sitting @168.2 lbs today after going out last night
Spoiler
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Gained +1.2 lbs this past week. A bit more than I wud of liked but not every week is going to be the perfect surplus threshold and that’s fine. We are training hard again, locked tf in and following the meal plan as best we can.
This next wk i took the entire week off for the soccer games. Yesterday I watched the game and scored a baddies number while giving her a lot of chit for liking Argentina. She was 21 and didn’t flinch when I told her my age. Women today are built diff.
Anyways abs are going but we are getting a bit thic, adding some size. Onward with the plan keep increasing cals.
3959kcal -> 4091kcal
I’ll be doing an altered meal plan with a going out schedule. Essentially it’s a liquid diet until I go out and I did it yesterday and it was perfect. Good for digestion and good for beers + app + dinner.
AM->
- Protein waffles (pre workout)
- Dextrose drink 🥤 (during workout)
- Protein drink (post workout)
- Protein bar (on the way to bar)
Bar->
- Appetizer high carb source (eg Pretzel)
- No more than 5 light beers or 3 regular beers
- Burger and fries (no big burgers and or double stacked jumbo sized)
Night->
- Ellios Pizza before bed
I'd be careful about rushing back to heavy lifts just because the pain is gone. I've made that mistake before and ended up right back where I started. Building the movement back up with lighter weights and more volume worked much better for me. It takes a little longer, but it's easier than dealing with the same injury twice.
I'd be careful about rushing back to heavy lifts just because the pain is gone. I've made that mistake before and ended up right back where I started. Building the movement back up with lighter weights and more volume worked much better for me. It takes a little longer, but it's easier than dealing with the same injury twice.
Dats gud general advice but being that I been lifting heavy and took out my shoulder day since then seems I’m aight. Also I believe I solved the issue; when I was going FULL ROM on the lat pulldown machine using the close grip row attachment I was extending my arms all the way up to the point my arms were going behind my ears without me realizing I was hurting my shoulders due to flexibility.
