plant milk

switching programs next week. honestly feel like PHAT has not done much for me. been pretty stagnant with lifts but the aesthetics have gone up a little I guess.

You do this everyday ?

That's amazing. You must be in incredible shape.

I can't even do 21 pushups without needing to take a break

Alright fellas, I’m skinny with no abs. I’ve been doing cardio to get rid of the fat I have.

So my question is when I should start lifting weights and bulking?

You can lift now

I don’t bang em out all at once

I take breaks in between pushup sets when I need to. I can only hit about 25 pushups without tiring out and it slowly decreases from there but I still make sure I hit the number

I’m not really in the greatest shape I still got some work to do
This is still hard asf for me to do but ensures progression, just go at your own pace

there's never a bad time to start lifting. pick up that barbell stat

Do some lifts now my man. You can just lift different muscle groups on different days and keep that cardio up. You'll need to look into what to eat as well.

Also doing them sweet compound lifts will help develop your abs.

That was my next question for you guys. I’ve been drinking protein shakes. I use fat free milk with the protein powder, then I add a banana, a tablespoon of fat free greek yogurt, & an egg to it.

I’m not too sure about what meals to make. I know I need poultry & fish, but idk about the sides.

how skinny are you

ditch the fat free. if you're skinny, it's time to start bulking. if you're not gaining weight, you will hit a wall fast and be doing f*** all

calculate your tdee here: calculator.net/tdee-calculator.html, make sure you gain a maximum of 1 lb a week, but at least .5lbs

other than that, your daily protein goal will be .82g of protein/lb of bodyweight. you can go a little bit less (down to .7), but this ratio is considered the most efficient and optimal.

pick a program online, lift heavy, eat heavy. congrats you're now on your way to gainsville

holy s*** this protein powder tastes AWFUL

im switching back to whey isolate once this is finished. pea protein ain't for me

Okay, it’s time. Any tips on replacing energy drinks? My gut is ruined rn

Wanna bulk up also. Plan is to lose 30 pounds, get down to 5-7% body fat. Miss having a 6 pack lol.

Holy s*** 5% fam you wild

there is literally no point in getting that lean unless youre competing

I f*** with the link bro. So what should I replace the fat free stuff with for the protein shake?

Black coffee. I like cold brew

Futsal shuffle in between sets for cardio 😤

The lowest was 8% lol it was great. Just say rn, I can pinch my skin n not feel anything lol wtf

Just want my shoulder better smh. Been acting up for 3 months on and off now

Biked my ass down 30 pounds && a 6 pack, im lit.

Please lemme know whatcha guys think. This is @canon alt

Literally posted about this a few months ago — tried pea protein and hated it, but it was also a blessing. Started taking 4 scoops a day of it to finish it and my gains started going through the roof on a cut lol.

In a similar situation again, but this time it’s whey just happens to be nasty so I’m taking 6 scoops a day to get rid of it