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Highschool (before 2008)
6'1 200 lbs skinny fat
Started working out. Added some muscle, still around 200 lbs less fat less skinny, but still not
impressive. Took on the name Big T.
9 month cut, not keto, to 160 lbs and 30 inch waist. Lean, but not ripped (maybe 12% body fat).
Did 5 day bodypart split and 1 hour of cardio daily. Probably lost a lot of muscle. Gained all
kinds of attention from females, but was too stuck on myself and made no attempt at escalation,
often ignoring them. Approached by new hot babes every day, and maintained at least 2
6 month dirty bulk to 212 lbs. Lots of brown rice and chicken, and accidently took a lot of
Ultimate Nutrition Muscle Juice 2544 banana aka crack flavor. Impulse buy of a few buckets
real cheap on closeout. I did not know it was a mass gainer until I started getting fat fast. Best
tasting protein ever. Highly recommend it for hard gainers, terrible for me. Only gained maybe
10 lbs of muscle. And 40lbs of fat regained.
7 month cut back down to 177 and maybe 15% body fat. Shitty milk and MRP diet. Regained
much but not all of the attention from females. Same lame no game.
1-2 years after college (2013-2014)
Got busy and hit 220 lbs. Worst shape of my life.
Worked out for 1 year and gained some noticeable muscle in rear delts, calves, arms, and
Got even more busy with life and quit again.
Picking up on my failures and successes and doing it right.
Summary of progress
01/22 started at 220 lbs 41 in waist @ appx. 25% bf
02/19 197.2 lbs 40 in waist @ appx. 24% bf
03/19 192.6 lbs 38.5 in waist @ appx. 20% bf
04/23 179.6 lbs 37 in waist @ appx. 15% bf
Mid May Goal 12% bf
Mid June Goal 10% bf
Mid July Goal 8% bf
Most of my remaining fat is on my back.
The next largest deposit is my inner thighs and glutes.
There is also some fat on my hip crest.
My ab fat started really melting after 3/19.
Chest fat is almost completely gone. Which is good, because I have terrible genetics with man
boobs whenever I'm over 15% bodyfat.
Arms, Thighs, and Calves have little fat.
This weekend I will post pictures from February compared to now.
And I will also be providing details of my workouts, strength, and physique.
Busy weekend = no progress photos will take soon I promise.
Body comp didn't show progress this week. Hovering at 36.5 inch waist and 180lbs. This happens about once a month. So I just keep at it. Keto Diet hasn't changed, but feeling too full/constipated alot. Trying to drink more water. Probably going to split in half of my 1000+ calorie shake and maybe drink other half before bed.
As a reminder I do 15 mins per exercise. With 1 primary exercise and 2 secondary exercises. I do this all with essentially no true rest. But technically I fequently rest for 1-15 seconds.
1 legged kneeling squat w/30lbs for 45 reps each leg
1 leg calf raises, moved up to 2 inch block for deeper stretch
4/29 rest day (too busy)
Deadlifts failed 300 and 280 but 250×10 and 230x14, hamstrings killed from squats.
Some weeks its like this. Doing deficit deadlifts starting next week. If I can get the bar off the ground I never fail the lift.
Finished with stiffleg deadlifts 120 for high slow reps.
120x2 and 90x45
Need those 15lb plates so I can hit weights between 90 and 120. Weak I know, but I am working on it. Shoulder stability and comfort is doing much better. I had bad impingement from doing bench press on uneven floor.
Dips to pump tris
And plate front raises to pump chest.
Bent over rows
90x75 wide grip, sets of 12ish reps
Switched to wide grip. I was doing shoulder width grip and couldn't get over 120lbs due to short ROM. Mainly wide grip and sometimes narrow (t-bar) from now on.
Tommorrow will be the 5th and last workout in my 5 day split, high pulls.
More later this week about my strengths and weaknesses and ideas. And I promise photos!
Skipped lifting for extra sleep.
Started gettingsick as a dog before dinner. Idk why
Skipped lifting for being sick last night.
Breaking keto because fat and proteins are not good for recovering from hurling. Eating crackers, drinking gatorade, greens drink x2, and working back into food.
Normally I pickup where I left off, but I will skip highpulls and start my next week tommorow with squats.
Forced myself to get up and lift. Felt great.
1 leg kneeling squats 50x30 30x15
Skipped abs because of stomach issues last couple days but did my 15 min of calves
Kneeling squats really hit the hamstrings and work the quads in a fully stretched position. I don't feel them in my glutes but I think those who do it for glutes, mostly women, bend over like its a kneeling good morning. I do them without shoes to get a full stretch in the quad and calves. They are basically like a partial squat from the ground up without knee stability. Doing them 1 legged to balance out and it also hits abductors (my weakness) and flexors. Thinking of adding partial squat burnout to work full contraction on quads. Thinking after deadlifts on deadlift day otherwise deadlifts would fail and weight will already be loaded.
Deadlift day is tommorow. Trying defecits and the quad burnout.
Deadlifts 3" deficit 230x9 210x16
Weakened mostly from squats not deficit.
Did my 15min of stiff legs at deficit. Helped the stretch. Also did 15min abs.
Floor press 120x1 90x38
Getting 15lb plates soon so I can hit weights between 90 and 120.
Did lying extensions work instead of dips this week. Did my standing chest isolation with plate and db raises and standing flys.
Rows 120x30 90x30
Definitely going heavier now with wide grip vs narrow.
Did abs for 15min felt strong and more stable. One oblique was always tight and now it feels the same.
Still stalled at 179.6lbs 36.25" waist.
New this week, long head of tris exploded and forearms also leaning out. Thighs slightly leaner. So I must be making progress.
5/9 high pulls 120x150 mostly partials
I start with wide grip high pulls and as I tire in each "set" it becomes more of a shrug. If you are doing shrugs or upright rows you should trade them in for wide grip high pulls. Also make sure you shrug back more than up to really hit the mid/lower trap more. Anyway, I'm worried about my upper traps overdeveloping. They have already started to grow/tone some. So I will stop doing the partials and lower the weight.
I also did z presses and lateral raises for the 15min. This is the first time in forever that I've done oh pressing. Felt good and also felt alot of stretch and pressure in my obliques and hip flexors.
Finished with 15 min biceps concentration curls and plate curls.
5/11 - kneeling 1 leg squat 60x30 and calves
5/12 - 3 inch deficit deadlifts 210x30 and sldl and hip work with the new band
5/13 - floor press 90x45 with 20-30lb of band force. Actually felt easier than 90 alone. Must be the constant tension forcing me to keep tight. Did lying tricep extensions and standing chest work with the band.
5/14 rows 140x6 120x30
5/15 high pulls 90x45 70x80 super strict complete reps. Zpress and biceps work.
181.6 lbs 36in waist. Slightly leaner abs. No other noticeable changes.
5/17 Single leg kneeling squat 70×0 60x45
5/18 3" deficit deadlift 230x2 200x25
5/19 floor press 90+mini band x50, triceps and chest work
5/20 row 140x30 120x30 and ab work
5/21 highpulls 120x0 90x150, shoulder and biceps work
5/22 rest day
178.8 lbs just under 36" waist. Still stalled but seeing progress. I started doing overhead presses 3 weeks ago, and this week my front delts are over 1" taller when hitting a rear double biceps. No joke.
5/23 single leg kneeling squat 70x24, abs and calves work
Rearranging days again.
Day 1 squats, 2 floor press, 3 rest, 4 deadlift, 5 high pulls, 6 rows 7 rest
This should let my hamstrings recover more so that my deadlift will stay strong. Prior log shows I was doing deadlifts the day after squats.
5/24 rest day, unplanned
5/25 floor press 120+mini band×3 90+ doubled miniband x16
5/26 rest day
5/27 deadlifts at 3" deficit 210x30 and leg curls with mini band
5/28 highpull 120x12 strict and many half reps, oh band press and pullovers
5/29 rows 140x60 and biceps work
179lbs just under 36in waist definitely hit a plateau. Strength gains are good though and making good progress towards strength goals. Don't want to reduce calories or add any cardio at this point. But may add cardio soon.
5/31 one leg kneeling squat 90lbsx12 theb ab and calves work, could have done more squats but woke up with a bit of an upset stomach
6/1 floor press 70+40-80lbs band x3
70+20-35lbs band x30 then tris and chest work
6/2 rest day
6/3 deadlifts 230x45 at 3" deficit
6/4 overhead band press 40-80lbsx66
6/5 unplanned rest day
6/6 rows 160×6 and 140x54 then biceps work
175.6lbs and 35.5" waist. Bodyfat estimate 13-18% progress photos coming
Need to get a rack setup so that I can do pullups and chins. From what I researched a regular pullupbar wont support much over 220lbs. Also want to buy or make a fat bar and will likely need more plates by august. I currently have a 70lb bar, 320lbs of bumpers, and 20lb ankle weights. I dont know if I should get more 45lb bumpers, 100lb bumpers, or buy used iron plates and rubber coat them myself and tape up the holes to protect my bar. They wouldnt be bumpers but they'd be quieter. I don't drop any weights.
6/8 single leg kneeling squats 120x0, Did bodyweightx75, Adding plates messed up the range of
motion off the bottom. Kneeling squats had the same problem but to a lesser degree.
Increasing the platform height will probably fix this, but I have decided to switch back to
traditional squats next week.
6/9 floor press, 120x2, 90+20-35lb bandx9, 90x8 progress is starting to slow down here. Will
focus on using the 40-80lb band with 70 and 90lbs to fix this. My current sticking point is out of
the bottom, so with only 70/90lbs at the bottom I can pause. This will improve my explosiveness
out of the bottom, while overloading my lockout strength. Also did, tri and chest isolation.
Here are new progress photos. Not much has changed visually, but you can tell abs leaned out
a little. I can tell my arms/forearms are getting leaner. I also feel like I have lost some fat in the
inner thighs/glutes. I will do a new caliper and tape measurement Sunday. It has been awhile
since I have measured skin folds and size.
Might pickup a power rack off Craigslist this weekend, but it is a 2 hour drive. I think it is worth it
because the rack is top quality and under $400. And, I really need to get pullups/chinups into
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I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.