Reta 80-day progress (with photos)

[Waclive]

Protein at around 100g

Here's an AI slop of what I do, it's translated:

Workout Day 1

• Incline Dumbbell Press (shortened range, 45 degrees)
• Neutral Grip Bent-Over Horizontal Row
• Glute Kickback
• Seated Face Pull (with rope)
• Unilateral Seated Leg Extension
• Standing Unilateral Calf Raise
• Unilateral Y-Raise (from behind back)

Workout Day 2

• Chest-Supported Dumbbell Row (on incline bench)
• Deficit Push-ups (using handles)
• Weighted Hyperextension (at chest)
• Dumbbell Pullover
• Pec Deck Fly
• Straight Bar Tricep Pushdown
• Cable Preacher Curl (Scott Bench)

Workout Day 3

• Dumbbell Reverse Lunges
• Neutral Grip Pull-ups
• Seated Hammer Chest Press
• Wide Grip Seated Cable Row
• Standing Cable Crossover Fly (upper chest focus)
• Wide Grip Barbell Upright Row

Additional Isolation Exercises

• Standing Cable Side Lateral Raise (chest-supported)
• Unilateral Cable Middle Delt Raise

Couple more questions:
How many steps per day are you averaging?
Are you doing any cardio along with the strength training?
Are you making gains on your lifts?

 

[Mastodon]

No cardio atm
Steps at ~10k+ daily average

I'd say I saw some progress maybe 5 weeks ago and earlier, but not right now.

Some other meds really messed up with my perceived strength and well-being at the gym but now it's a lot better

 

[cygnus]

I don't think that's how it works lol. I do work out

I can absolutely assure you that it does work that way. You have multiple members trying earnestly to help you, but I do not think you want it. If it is a visual you seek in terms of leanness, the safer way to do it at your current weight is to train more frequently, a lot harder, closer to failure, increase your protein, and sleep. As your muscles increase in size, even if assuming no additional fat is lost, the distribution of that fat will look more diminished, as your muscles get greater accents.

 

[yrrdead]

if you could stop body shaming me for a second I would really appreciate that. Not sure what's your issue here

? I apologize if you think I'm shaming you, that isn't my intent at all. Maybe a language difference.

I'm worried about how low your current weight is for your health as you have said you want to lose more weight. I'm trying to get you to understand that you are underweight and looking to lose even more. This is very dangerous for your health.

I'm not sure what else to say. I'm old enough to realize when someone isn't going to listen to anything I have to say. (This is most of the time.) Good luck.

 

[cowboy54]

Protein at around 100g

Here's an AI slop of what I do, it's translated:

Workout Day 1

• Incline Dumbbell Press (shortened range, 45 degrees)
• Neutral Grip Bent-Over Horizontal Row
• Glute Kickback
• Seated Face Pull (with rope)
• Unilateral Seated Leg Extension
• Standing Unilateral Calf Raise
• Unilateral Y-Raise (from behind back)

Workout Day 2

• Chest-Supported Dumbbell Row (on incline bench)
• Deficit Push-ups (using handles)
• Weighted Hyperextension (at chest)
• Dumbbell Pullover
• Pec Deck Fly
• Straight Bar Tricep Pushdown
• Cable Preacher Curl (Scott Bench)

Workout Day 3

• Dumbbell Reverse Lunges
• Neutral Grip Pull-ups
• Seated Hammer Chest Press
• Wide Grip Seated Cable Row
• Standing Cable Crossover Fly (upper chest focus)
• Wide Grip Barbell Upright Row

Additional Isolation Exercises

• Standing Cable Side Lateral Raise (chest-supported)
• Unilateral Cable Middle Delt Raise

If you are looking to get bigger, start looking at compound lifts on the legs, upper body go for lifts that give the biggest stretch generally in the concentric phase.
For example you have straight bar tricep pushdown; change this to skull crushers on a bench, get that long stretch as you lower behind the head and push hard to get the arms straight (dont bring the weight forward so its over your head) say 45 degree angle above/behind your head and then slowly lower for the stretch. Go as heavy as you can for 3 sets of 10-12 reps

Standing cable lateral raise again get the stretch on the eccentric

up your protein to help muscle growth and recovery.

If you can get hold of a progressive overload workout that will help development

 

[Waclive]

No cardio atm
Steps at ~10k+ daily average

I'd say I saw some progress maybe 5 weeks ago and earlier, but not right now.

Some other meds really messed up with my perceived strength and well-being at the gym but now it's a lot better

Based on what you shared, you need to increase calories, particularly protein. You should be about 140g of protein given your body weight. I would slowly increase the calories per meal. Add an extra 100 calories per meal for a few weeks and see if you have more energy. Your gauge is your strength. If you're getting stronger, then you're moving in the right directions.

I would change the workout a bit as well.
Do 1 compound exercise per workout with 5 sets at 8-12 reps per set. The goal is use a weight you can hit that rep range with while keeping 1 or 2 reps in reserve. Going to failure is okay too if you can do it safely. Longer rest periods in between each set. 2-3 mins. You don't want your heart rate too high or you'll send a endurance building signal instead of a muscle building signal. Include a core or secondary set for the working muscles. Example would be to combine the barbell bench press with incline dumbbell flies. Or for a core workout I choose hanging leg raises.

It's time to shift gears from cardio based training to strength based to build a base that will serve you in the later journey by increasing your metabolic rate by building muscle.

Eat your protein. Increase the calories. Work on building strength and you will see the changes you want to see.

Good luck on your journey and congrats on the progress you have made so far.

 

[Ragnar]

The goal is to get to 13-14% body fat or lower, possibly 10-11, minimize love handles as much as possible and get visible abs

Congrats on your progress during your journey! I myself have had a difficult time judging what my body percent fat is based on scales and pictures so I have gotten bioelectrical impedance analysis. I suggest incorporating this or getting a DEXA scan so you have a way to determine if you are close to your goal of 10-11% body fat.