Im tryna get lean too rn but I wouldnt consider keto, need them carbs

Tried keto failed in two days
Sticking to low calorie diet, s*** was torture.

Anyone drink a gallon of water a day? If so what benefits do you see? I started on monday and i feel great already

i drink 4-5 liters everyday which is over a gallon

otherwise im just mad dehydrated and my skin starts drying out, chapped lips, etc.

i live in a proper desert too so yeah. most people chronically dehydrated but dont even realize.

I drink around 3-4L of water a day which I think is a gallon

For me my skin cleared up a lot and looks healthier, I sleep better and my body feels like it's runs better. Some of it maybe placebo but it's great. Only drawback is you pee often lol

Any tips on improving leg strength. I think it's bc my core is weak but when I do isolated leg exercises I'm lifting the correct weight for my size but my squat is always under what it should be

I’ve been doing Calisthenics for the better part of a year now, got some strength gains for sure but little to show in terms of muscle mass. My chest and back are a bit bigger and my abs peek out of the belly fat I’ve gained from bulking but I need something more. Thinking it’s time to hit the gym

squat 2-3x a week. Front/Back squats helped me get way stronger

Trying to aim to hit 120lb seated shoulder press

I'm still aiming to hit 315lb bench

Exercising on the weekend with no pressure of time

Hollow holds, planks, side planks, hanging leg raises

Honestly NSUNS for lower body seems unsustainable, like this is way too much f***ing work.

Literally have to split up workouts hours apart to finish the 2nd compound movement.

For example
After 9 grueling sets of deadlifts it wants you to do 6 working sets of front squats...

Yeah naw the mental fatigue is on a different level too.

Dumbbell or barbell, if you're gunning for 315 your barbell OHP at least in the 200s right?

dumbell 120lb each hand

I cant do OHP/Squats anymore due to acid reflux issues but I've been progressive really well with the bench press and doesn't affect my acid reflux issues.

Can do 90lb shoulder presses atm and haven't tested my 1RM bench(testing it out on Monday).

Added weighted pullups as well to my routine. My abs get hit a lot during these pullups and have noticed more prominent definition because of it. Well that or it's something else that's been working.

Any other methods you used to improve your bench?

Don't ask me, you're FAR stronger than myself. I can only do 50lb dumbbell press with wobbly form...

But if I could say something. Including incline hex dumbbell press seems to help my bench a little.

I'll def check it out. Thanks man!

You're welcome

Thinking u might be the real john cena

The real John Cena can do 2x as much as me :​

But I appreciate that

We're all going to make it

thank you Mr. Cena

Been doing two a days for the past couple of weeks. I feel amazing. Lifting in morning cardio evening

You already know the vibes

Np sir.

I miss front squats. That and hang cleans were my fav leg excercises

Thank you for supporting me BohnBena