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ritchan wrote: That's great, because I used to get discouraged when I couldn't get my muscles as sore as I did when I first started working out.
After trying this split thing, I think a better fit would be Body of a Spartan which is also a 5x5 based program. I also worked out back in 2013-2014, reading Rippetoe's Starting Strength, so I also am quite aware of the proper form.
Yesterday I did squats and deadlifts and dumbbell overhead press for the delts.
This morning: 2 sets of pyramid pushups, still undecided what to do later tonight, probably back.
Yup, you can be making great progress and be growing a lot and not have very much soreness. In fact, in many ways you should trust nothing more than your logbook (DEFINITELY keep a log), whether you did the sets and reps and weights you planned to, and bar speed. Everything else is very subjective and prone to misperception.
Sore athletes have set world records.
Hung over athletes have set personal bests.
Plenty of people walk into the gym feeling like they're going to kick ass only to have a shitty workout.
A very 'hard' feeling set will often reveal itself to be easy when you replay the video and see that your bar speed was actually good.
Trust the numbers you put up, not how you 'feel' in your workout. It's the only way to gauge consistent progress.
Since I didn't work out Thursday or Friday, I went to the gym on Saturday and Sunday.
Shoulder laterals on both days
Squats on Saturday, Deadlift on Sunday
Pyramid pushups on Sunday, attempted pyramid pullups on Saturday
And just like that, an hour flew by on both days and it was time to go.
PMed you, capricorn, thanks for your offer! Just to be clear, this is what I have in mind.
Shoulders (need serious work here): laterals and military press, 8-12 reps, 3-4 sets. Reps, sets and weight range was suggested by Victor Pride's Body of a Spartan, in which he says these shouldn't be done super heavy. Which is good because I did them before and I felt something in my left shoulder - a year of doing calisthenics fixed that, now it's good as new. But I do feel something in my right wrist, although it still has the same range of motion as my left wrist. Maybe it's the way I'm holding the barbell, maybe I'm rotating my wrist to the right too much unconsciously.
Chest: Pyramid pushups, 2 sets at a time, the first one with 10-9-8-.. second rests, the second with 30sec rests. This was from Alex (hunk).
Back: Pullups superset with machine pulldowns or rows, 5 sets until failure or 10 reps. This is quite difficult, and I'm already starting to see results. I can only do 10 pullups the first time though. Will eventually aim for pyramid pullups (hunk did them too).
Lower body/core: deadlifts and squats, 5x5 medium or 1x10 heavy weight. This is also from Body of a Spartan.
Diet: nothing concrete yet, but I want to eliminate the tummy fat. So the next two months I'll be exercising like Chris here with BCAAs:
But as to what I'll eat, nothing fixed. But I do keep track of how much I get by proteins/carbs/fat. The plan is no carbs for the next two months until I finally get to see some abs.
Gonna be straight with you, ritchan... I highly suggest doing a little homework and learning about how the body works when it comes to fitness and nutrition. It sounds like you've yet to understand some basic things. I'm not saying this to be rude/mean, but it's what i observe from reading your posts
You aren't yet at a point to be worrying over what part of your body needs work and which doesn't. That's the kind of thing people who have been at this for years concern themselves over. I consistently get comments on my body/muscle and I've been at this for quite a while, but i'm still running a beginner fullbody routine and all my lifts are pretty light compared to the more experienced dudes
As for stomach fat, the body can't burn fat in any one particular place. Body fat is burned in general. That's why it's called body fat. Otherwise, female bodybuilders would never have to get breast implants when they get down to low BF %s
It sounds like you want to build muscle, but you talk about wanting to see abs. Working the ab muscles def helps them show up better, but the main factor that gives them definition is low body fat. If you're bulking, your body fat is going to go up, not down. So shooting for abs at this point will be counter intuitive and you will only be disappointed
No/low carbs is a good idea for people who are overweight, but you are not-- or you don't look like it, anyway. It's also a tactic used when burning fat. If you try that while trying to build muscle, you will find it nearly impossible to consistently eat enough on a daily basis for muscle growth. You will also probably find yourself exhausted really quickly, as the body needs carbs for energy
Capricorn looks like he knows what he's doing so I'd listen to him. I also suggest boning up on some reading. The stickies at
are a gold mine of precious info on anything you could ever want to know about fitness. I suggest checking them out
Hope this helps
Every goddamn day. Get in there.
-- Finish recovery
-- Land first major client
-- Ship first game
-- Join one-comma club
Agree with Lucidity. You need to be consistent for YEARS until you have the body you desire and until people preceive you as big and in very good shape.
I understand that you follow Body of a Spartan, which to my knowledge would be a good program for your situation. You wanna focus on heavy compound exercises, working out as many times as you can a week and consistently getting stronger.
As for losing your belly, going extremely low carb and/ or too low calorie now would lead to an undesirable look and to weakness in the gym due to having little muscle mass. Build some muscle first.
@Capricorn, CRAZY transformation. You look genuinely good now, how long did it take?
Alright so I talked with capricorn and taking your advice into account, I will report more about my diet from now on.
The idea was to cut out fat and to see my abs and then start bulking up, all the while being able to see my abs, but...
1. it feels shitty in the gym, and I'm afraid if I keep this up for two months it will take away from my motivation
2. It really doesn't seem to hurt my chances with women
I already take fish and rapeseed oil every day. My diet varies between 300g salmon fillets, pork and beef steaks and microwaved vegetables (brussels sprouts or German Buttergemuese). I guess I must have been averaging 1800kcal/day for the past week. I think my maintenance level is 2000kcal.
Alright so I only worked out 3 to 4 times last week because women.
On Sunday I did pyramid pullups, 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5 and then I petered out there, with 1 minute rests in between. Then I went rowing but I couldn't get past 5 reps even on 20kg. Then squats, 5x20kg.
Today I did deadlifts. 10x15, 4x30 and I felt a dull ache along the upper left side of my spine, so I decided to go to the shoulder workout.
Laterals, 3 sets of 10x5, and 3 sets of 10 reps shoulder press with an unloaded bar. Psychologically I don't have as much energy to go balls to the wall anymore, need to find a more sustainable pace of exercising.
EDIT: resumed eating carbs, but will continue working out before breakfast with BCAAs.
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