i take zinc magniseum d as well i never heard of boron or tongkat before i might just stay with what i have ty though

good arm day with cretin man damn

How long does it take to get noticeable gains/increases in max/reps for an absolute beginner?

I’m a shorter guy at 5’6” and I dropped from 180 to 145 last year, popped up to 158 at the beginning of 2026 and now down to 143.

Since January, I’ve been hitting the gym 5-6x a week, originally doing 45 mins of full body and 20-30 mins cardio. Now doing a PPL split and 20-30 mins cardio. I had to take 2-3 weeks off in February due to a bad flu which made me feel like I lost some progress. But overall my progress feels marginal, aside from leg press I’ve only moved up a rung or two on machines. Is that normal? For reference I could only bench like 60lbs with consistency and now I can do about 80.
I admittedly have lower muscle/higher body fat so I look 20lbs heavier than my weight. And I’m guessing I lost even more muscle during my weight loss since I did almost no strength training.

First six months

Built me an absolute monster of a program for this new gainer I’m boutsta pop, next six weeks should be fun

Been burning 900+ kcals on heavy workouts (cardio included). Should I take a steambath or is it not good

Been killing my ass off for the summer too. Enjoy brother

Link

1ST cut down the cardio to like 15 and only do it like 2x a week also EAT A LOT OF PROTIEN TO GET THOSE GAINS GOING up and as you said you got sick take vitamin c d and some zinc to strengthen your immune system

ur just gonna dehydrate yourself further

For someone who wants to start lifting whats a good weight to begin deadlifting? I weight 185 btw

go slow you can do a plate each and work your way up also try Romanian dead lifts with free weights

hit 2 plate too day

we back

cut done and muscle retained ✅

did not have the push today still killed it

anybody do any fighting sport in this b**** ?

Muay Thai

fire as f*** how long you been doing it

just got into boxing with my boy

just been doing bag work and sparring w him tbh

but f*** i love getting my heart rate up and sweating

its extremely humbling

i do jiu jitsu

how you like it bro, you’ve been doing it for a while ?

i’ve been doing it for 3 years and i love it. it’s been a massive positive addition to my life. i’m hoping that at some point i can end up being an assistant coach at my gym and help teach the new people who sign up

Going on 5 years this coming winter. I have fought twice. Lately though, I have been inconsistent because school and my schedule overall. I am happy I got involved overall though. Feel more confident, less anxious, met great friends, and have learned a skill I will have forever. I recommend everyone get involved in a martial art. One day, I want to go to Thailand for a few months to train/ fight. I find this in particular to be one of the most beautiful arts.

if i were you id move there for a few months man its like paradise there have the living wage of living in NA too everything is cheaper there

Bruh I’ve watched the travel videos life looks so good. Top tier accommodations for super cheap, likewise with food. When I was looking into it more seriously, you can stay at a MT gym (training, bedding, food) for less than $1k/mo. Most expensive part seems to be the flight itself.

pr'd on good mornings and landmine rows today

325 x 9 on good mornings and 282.5 x 9 on landmine rows

gonna start my cut in a week. my bulk didn't go as planned but it was my first time trying it so it is what it is. i was supposed to be approaching 190 at this point but i'm just hovering around ~185. i've been stuck at ~183 for most of the year so far, even though my calories kept increasing each week, so i really only put on those last 2 pounds cause i was sick a week ago and and missed 3 of my 4 usual sessions, oh well. my target weight is gonna be 160 but i might stop at 165 or even 170 depending on how i feel/look