colgate's training log - mouse to bulldog
- colgate
- Posts: 944 | Thanks: 1834
- Joined: Thu Aug 05, 2021 9:23 pm
- Name: bulldog
- Goal: BANG!! japanese chicks!
- Age: 27
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This is my log to document getting towards an elite body. Not every guy needs an elite body to have success with women, but if you don't have naturally appealing looks / race+height disadvantages then not striving for an elite body is shooting yourself in the foot. Plus it just jacks up your self-esteem.
I think I'm starting from a somewhat average looking body from initially doing stronglifts for a bit and then sporadic working out over the past 3 years. But average isn't enough and I'd like to become extremely strong and bulky, especially in my case.
See my lifetime workout history here: viewtopic.php?p=27844#p27844
December 2021-February 2022: sporadic irregular workouts
February 2022-March 2022: personal trainer (stopped because I moved cities) viewtopic.php?p=29081#p29081
April 2022-July 2022: roids start, gym 4x a week, boxing 2x a week, bulking at 2300-2800 calories a day viewtopic.php?p=32059#p32059
July 2022-August 2022: gym 4x a week, boxing 2x a week, cutting at 1650 calories a day, 150g of protein, 120g+ carbs viewtopic.php?p=39730#p39730
September 2022: gym 4x a week, boxing 2x a week, bulking at bw*18 calories a day viewtopic.php?p=41866#p41866
Starting weight: 142.4lbs
I think I'm starting from a somewhat average looking body from initially doing stronglifts for a bit and then sporadic working out over the past 3 years. But average isn't enough and I'd like to become extremely strong and bulky, especially in my case.
See my lifetime workout history here: viewtopic.php?p=27844#p27844
December 2021-February 2022: sporadic irregular workouts
February 2022-March 2022: personal trainer (stopped because I moved cities) viewtopic.php?p=29081#p29081
April 2022-July 2022: roids start, gym 4x a week, boxing 2x a week, bulking at 2300-2800 calories a day viewtopic.php?p=32059#p32059
July 2022-August 2022: gym 4x a week, boxing 2x a week, cutting at 1650 calories a day, 150g of protein, 120g+ carbs viewtopic.php?p=39730#p39730
September 2022: gym 4x a week, boxing 2x a week, bulking at bw*18 calories a day viewtopic.php?p=41866#p41866
Starting weight: 142.4lbs
Last edited by colgate on Thu Dec 15, 2022 8:51 am, edited 27 times in total.
ππ½ββοΈπΆ
5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
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- ovnidos
- Posts: 333 | Thanks: 258
- Joined: Fri Nov 12, 2021 5:57 pm
- Name: Hugo
- Goal: the pipeline
- Age: 22
- Motto: We're gonna make it brah
- Location: France
From the perspective of a guy same size as you : DONT DO IT, you will just end up fat with big arms and a big belly.
I went up to 70 kg last years, yes I had big arms, but I also had to suck my belly in when wearing thighs t shirts. I donβt want you to feel that.
Also now that Iβm down to 61kg, I look more muscular than being 70kg. I get more compliments on my arms than I ever did. In fact nobodyβs care whatβs are your measurements, or how much you lift, go to a more reasonable 2200kcal diet full of protein and good fats
Hugo
I went up to 70 kg last years, yes I had big arms, but I also had to suck my belly in when wearing thighs t shirts. I donβt want you to feel that.
Also now that Iβm down to 61kg, I look more muscular than being 70kg. I get more compliments on my arms than I ever did. In fact nobodyβs care whatβs are your measurements, or how much you lift, go to a more reasonable 2200kcal diet full of protein and good fats
Hugo
English isn't my first language be indulgent, lol
Giving personalized gym advices, nutrition and everything related, just pm me
Goal for 2023 :
10 lays(0/10) --> Online dating optimization
My log :
viewtopic.php?f=42&t=1100
Giving personalized gym advices, nutrition and everything related, just pm me
Goal for 2023 :
10 lays(0/10) --> Online dating optimization
My log :
viewtopic.php?f=42&t=1100
- colgate
- Posts: 944 | Thanks: 1834
- Joined: Thu Aug 05, 2021 9:23 pm
- Name: bulldog
- Goal: BANG!! japanese chicks!
- Age: 27
- Location: japan
- Contact:
Thanks for the feedback. More specifically, how would you recommend calculating daily macros and calories per day? You saying I can look bulked and muscular at 2200 kcal would be great for me because I hate eating 3000 a day. I think if I don't track my calories, I typically eat like 1500 kcal a day haha.ovnidos wrote: βThu Dec 30, 2021 12:06 amFrom the perspective of a guy same size as you : DONT DO IT, you will just end up fat with big arms and a big belly.
I went up to 70 kg last years, yes I had big arms, but I also had to suck my belly in when wearing thighs t shirts. I donβt want you to feel that.
Also now that Iβm down to 61kg, I look more muscular than being 70kg. I get more compliments on my arms than I ever did. In fact nobodyβs care whatβs are your measurements, or how much you lift, go to a more reasonable 2200kcal diet full of protein and good fats
Hugo
ππ½ββοΈπΆ
5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
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- ovnidos
- Posts: 333 | Thanks: 258
- Joined: Fri Nov 12, 2021 5:57 pm
- Name: Hugo
- Goal: the pipeline
- Age: 22
- Motto: We're gonna make it brah
- Location: France
Weβre exactly the same built then lmao
When Iβm very serious, I track my weight everyday, input it in excel or Google sheet, then do the average week to week. You should be gaining about 0,5% to 1,5% of your weight every week while bulking. If itβs above youβre getting fats and muscles. Losing fat isnβt that easy, because when your at the end of a βlikeβ me, it take some fucking discipline to undergo from βfit physicβ to lean like Andy in is tinder pics
Hugo
English isn't my first language be indulgent, lol
Giving personalized gym advices, nutrition and everything related, just pm me
Goal for 2023 :
10 lays(0/10) --> Online dating optimization
My log :
viewtopic.php?f=42&t=1100
Giving personalized gym advices, nutrition and everything related, just pm me
Goal for 2023 :
10 lays(0/10) --> Online dating optimization
My log :
viewtopic.php?f=42&t=1100
- colgate
- Posts: 944 | Thanks: 1834
- Joined: Thu Aug 05, 2021 9:23 pm
- Name: bulldog
- Goal: BANG!! japanese chicks!
- Age: 27
- Location: japan
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This is going to sound strange but I actually like when I have to cut and lose fat.
The less I'm required to eat. the better. And I can restrict myself from many foods. My reference for this is earlier this year I tried keto for 4 months and I actually enjoyed it. Went from probably 140lbs no six pack to 128lbs hyper defined abs. I actually think at that point I was somewhere close to a scaled down version of Andy.
But at my height, that's not necessarily good. Now I'm 142 and I still have abs and I'm probably still <15% body fat now, but with a bigger chest+biceps because I got back into lifting over the summer and had a bulk diet, so I just want to keep going, But you're probably right that 3000 is too much. I'll try 2500 for a while and see (because I spend many hours a day walking around approaching, i think i burn probably 200-400 kcal just from that).
Yeah, of course I can lose fat but my bigger priority seems like it should be looking big and muscular. I think your body is close to what I'd want myself.
ππ½ββοΈπΆ
5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
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5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
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- colgate
- Posts: 944 | Thanks: 1834
- Joined: Thu Aug 05, 2021 9:23 pm
- Name: bulldog
- Goal: BANG!! japanese chicks!
- Age: 27
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@ovnidos
This is what I look like right now btw. I tried to emulate your profile picture.
This is what I look like right now btw. I tried to emulate your profile picture.
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ππ½ββοΈπΆ
5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
π My Story
π₯° dating log
πͺπΎ training log
see my interview!
5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
π My Story
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- ovnidos
- Posts: 333 | Thanks: 258
- Joined: Fri Nov 12, 2021 5:57 pm
- Name: Hugo
- Goal: the pipeline
- Age: 22
- Motto: We're gonna make it brah
- Location: France
Try to stay at the same bf% and you will get muscles fairly quickly, if you want to trainings tips or a program just ask me I'll do it with pleasure bro
English isn't my first language be indulgent, lol
Giving personalized gym advices, nutrition and everything related, just pm me
Goal for 2023 :
10 lays(0/10) --> Online dating optimization
My log :
viewtopic.php?f=42&t=1100
Giving personalized gym advices, nutrition and everything related, just pm me
Goal for 2023 :
10 lays(0/10) --> Online dating optimization
My log :
viewtopic.php?f=42&t=1100
- Crisis_Overcomer
- Posts: 1021 | Thanks: 722
- Joined: Sat Jul 25, 2020 7:25 pm
- Goal: Earn $5,000/month
- Age: 33
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- colgate
- Posts: 944 | Thanks: 1834
- Joined: Thu Aug 05, 2021 9:23 pm
- Name: bulldog
- Goal: BANG!! japanese chicks!
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Wednesday 12/29
Weight: 142.2lbs
Calories: 1907
Protein: 104g
Carb: 177g
Fat: 90g
Bench Press 115 - 12/12/8/6/6
Incline DB Press 30 - 12/12/10/8
Chest Flys 20 - 12/12/10/4
Chest Machine 60 - 8/6
Weight: 142.2lbs
Calories: 1907
Protein: 104g
Carb: 177g
Fat: 90g
Bench Press 115 - 12/12/8/6/6
Incline DB Press 30 - 12/12/10/8
Chest Flys 20 - 12/12/10/4
Chest Machine 60 - 8/6
ππ½ββοΈπΆ
5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
π My Story
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5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
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- pancakemouse
- Posts: 1825 | Thanks: 1090
- Joined: Sun Nov 14, 2021 4:14 pm
- Goal: Master cold approach
- Age: 33
I agree with ovnidos. Clean bulk is the way to go. You actually only need a small amount of calorie surplus (maybe 150 calories a day) for optimum muscle growth:
Can you post your workout? Are you doing any forearm or neck-specific training? Those are always good to add in, though your forearms look good already.
The last thing to keep in mind, because I went through this realization myself lately, is that time under tension is the single biggest factor in muscular hypertrophy (other than going to failure or as close to failure as possible). I found that I was being lazy and cheating the weight up sometimes, which only helps the ego. Now I do very strict reps, 4 seconds down, 4 seconds up, like this:
Can you post your workout? Are you doing any forearm or neck-specific training? Those are always good to add in, though your forearms look good already.
The last thing to keep in mind, because I went through this realization myself lately, is that time under tension is the single biggest factor in muscular hypertrophy (other than going to failure or as close to failure as possible). I found that I was being lazy and cheating the weight up sometimes, which only helps the ego. Now I do very strict reps, 4 seconds down, 4 seconds up, like this:
- ovnidos
- Posts: 333 | Thanks: 258
- Joined: Fri Nov 12, 2021 5:57 pm
- Name: Hugo
- Goal: the pipeline
- Age: 22
- Motto: We're gonna make it brah
- Location: France
For your PP(L) you can follow exactly these videos I think :
Just add Neck, Abs, and Forearms
Just add Neck, Abs, and Forearms
English isn't my first language be indulgent, lol
Giving personalized gym advices, nutrition and everything related, just pm me
Goal for 2023 :
10 lays(0/10) --> Online dating optimization
My log :
viewtopic.php?f=42&t=1100
Giving personalized gym advices, nutrition and everything related, just pm me
Goal for 2023 :
10 lays(0/10) --> Online dating optimization
My log :
viewtopic.php?f=42&t=1100
- MakingAComeback
- Posts: 4232 | Thanks: 4935
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Lets go king colgate
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My FB Group for Consistent Performance & Goal Achievement
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Consistent Performance Coach, Admin of WinnerWithin, and Seeker of Human Potential
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- colgate
- Posts: 944 | Thanks: 1834
- Joined: Thu Aug 05, 2021 9:23 pm
- Name: bulldog
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I'm going to watch the videos you posted above @pancakemouse and @ovnidos and maybe modify my workout accordingly.
Typically I put the weight at whatever I can comfortably do for 12 reps (so maybe I could do 16ish reps). Then for the rest of the sets I try to go to failure (it usually happens before 12 on the subsequent sets). At failure, I try to do a bunch of "mini-reps" until I can't do the mini-reps either. I do 3 sets with 90 second breaks, but if I feel I didn't get enough reps, I'll do extra sets and maybe drop the weight as well.
I posted my push workout yesterday, my pull workout would be pull-ups, DB rows, curls, and cable rows.
Thursday 12/30
Calories: 2160
Protein: 200g
Carbs: 126g
Fat: 99g
Pull-ups - 12/8/5/3/3/2/1/1
DB Rows 40 - 12L/12R/12L/10R/10L/8R
I was going to continue my workout but I felt like puking for some reason. I've never felt like this before. I sat down for 5-10 mins and the feeling didn't wane, so I went to the toilet and came close to puking a few times but didn't. Decided to just go home after this.
Typically I put the weight at whatever I can comfortably do for 12 reps (so maybe I could do 16ish reps). Then for the rest of the sets I try to go to failure (it usually happens before 12 on the subsequent sets). At failure, I try to do a bunch of "mini-reps" until I can't do the mini-reps either. I do 3 sets with 90 second breaks, but if I feel I didn't get enough reps, I'll do extra sets and maybe drop the weight as well.
I posted my push workout yesterday, my pull workout would be pull-ups, DB rows, curls, and cable rows.
Thursday 12/30
Calories: 2160
Protein: 200g
Carbs: 126g
Fat: 99g
Pull-ups - 12/8/5/3/3/2/1/1
DB Rows 40 - 12L/12R/12L/10R/10L/8R
I was going to continue my workout but I felt like puking for some reason. I've never felt like this before. I sat down for 5-10 mins and the feeling didn't wane, so I went to the toilet and came close to puking a few times but didn't. Decided to just go home after this.
ππ½ββοΈπΆ
5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
π My Story
π₯° dating log
πͺπΎ training log
see my interview!
5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
π My Story
π₯° dating log
πͺπΎ training log
see my interview!
- NotYourAverageNerd
- Posts: 451 | Thanks: 88
- Joined: Sat Aug 29, 2020 4:27 am
- Name: John
- Goal: GET LAID
- Age: 26
- Motto: JUST FUCKING DO IT
- Location: South Bay (LA)
I assume you're flexing?
Probably above 15%, you've got a pretty normal amount of muscle but it doesn't show that well. Can you post pics flexing and not flexing?
I agree with ovnidos, a bulk is almost never the solution to looking better. Even a "lean bulk" is REALLY hard to pull off. If you JUST want to look big for some reason (i.e. NOT aiming to get laid, just trying to get a job as a bouncer or something) that's really the only time.
I'd agree to get BACK to your "resting" body fat % (i.e. eat normally for a couple weeks) and just hit the gym hard and gain muscle at the same body fat.
If you want to look "yoked" or whatever else, the best way isn't really isolation neck exercises until you've plateaued on the big compound lifts (deadlift (and or my personal favorite, farmer's walk, AWESOME for delts/neck)). I wouldn't even aim for a 1% weight increase per week, that's closer to first-cycle-on-gear level gains (at your current weight, that would be a ridiculous 14 lb of pure muscle in just 10 weeks). Unless you were bigger before (muscle memory) or going on gear or TRT that's just not going to happen. Spreading that much weight gain out over a YEAR would be more reasonable.
If you actually prefer cutting that is *awesome* for you, it doesn't take NEARLY as much work to keep muscle around than it does to keep a low body fat, for most people.
You'll have more visible muscle when you're lower fat than if you're just big (a guy who's 130lb and shredded will look MORE muscle-y than a 140lb guy who's got five more pounds of fat and five more of muscle). Your face, and everything else, also looks better as you drop fat. Being low fat is WAY more important to how you look than being big and muscley:
https://killyourinnerloser.com/why-losi ... all-else/
https://www.goodlookingloser.com/laid/f ... 0-pictures
JUST FUCKING DO IT
Current goal:
-Make some close friends
-Get into the party/"promotion" scene
Past goals:
-Deal with self-condemnation: sort of? Not really gone but it's not the overwhelming force it used to be
-Sex with at least 1 new girl per month (2/21 to 12/21) - Completed 6 out of 11
-Pre-pandemic bench, deadlift by 02 / 15 / 21 - Completed 2/15/21
Current goal:
-Make some close friends
-Get into the party/"promotion" scene
Past goals:
-Deal with self-condemnation: sort of? Not really gone but it's not the overwhelming force it used to be
-Sex with at least 1 new girl per month (2/21 to 12/21) - Completed 6 out of 11
-Pre-pandemic bench, deadlift by 02 / 15 / 21 - Completed 2/15/21
- colgate
- Posts: 944 | Thanks: 1834
- Joined: Thu Aug 05, 2021 9:23 pm
- Name: bulldog
- Goal: BANG!! japanese chicks!
- Age: 27
- Location: japan
- Contact:
Relaxed, no flexing Tensed, flexing
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ππ½ββοΈπΆ
5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
π My Story
π₯° dating log
πͺπΎ training log
see my interview!
5'5" indian in πΊπΈβπ―π΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
π My Story
π₯° dating log
πͺπΎ training log
see my interview!