u/Additional-Coast0

You think there's a difference or just meh?

You think there's a difference or just meh?

Genuinely proud of myself. never lasted more than 5 days at the gym in my life, and I'm hoping I can keep going this time. Hype me up 😂

Genuinely proud of myself. never lasted more than 5 days at the gym in my life, and I'm hoping I can keep going this time. Hype me up 😂

40 days' difference between these two pics. I've been trying to gain weight. Do you think anything changed?

40 days' difference between these two pics. I've been trying to gain weight. Do you think anything changed?

40 days' difference between these two pics. I've been trying to gain weight. Do you think anything changed?

ليه حاطينهم فنفس شكل العلبة ؟

انا محبط جدا من نفسي اني فضلت حمار وماخدتش بالي لمدة اسبوع 😅

ناس كتير سألتني عن النظام بتاعي فقررت أحطه هنا لأي حد عايز يجرب. النظام اللي انا شغال : Grease the Groove فكرته انك بدل ما تعمل مجموعة للفشل العضلي وتتعب عضلاتك، بتعمل نص الـ max بتاعك وبتكرر التمرين على مدار اليوم. لو الـ max بتاعك في pull-ups مثلاً 10 — بتعمل 5 بس كل مرة. وبتكرر ده على قد ما تقدر في اليوم، في المتوسط كنت بعمل 4 ل 7 مجموعات. التمارين: Pull-ups Push-ups Goblet squat الأكل: 3 وجبات أساسية في اليوم وسناكس في النص — مش منتظم بالحرف يعني، اللي قدامي باكله بس بحاول اخلى في بروتين فالوجبة.

فطار 3-4 بيض غدا 200جم فراخ عشا 200جم جبنة قريش

أنا شخصياً في الفترة دي ما نتظمتش أكتر من شهر متواصل — كنت بوقف أيام، أسابيع، شهر في النص. لدرجة اني معايا علبة كرياتين المفروض تقعد شهرين وهي معايا بقالها سنة! يعني لو حد انتظم أكتر مني هيوصل لنتايج أحسن بكتير.

لو حد ناوي يبدا يعرفني الموضوع بيبسطني فشخ 👇

First of all i didn't think my physique is that good but since yall liked it I'll put my routine here for anyone who wants to try it.

The system I've been running: Grease the Groove Instead of pushing to failure, you do half your max and repeat throughout the day. If your pull-up max is 10 — you do 5 each time. And you repeat that as many times as you can across the day. I was averaging 4 to 7 sets. The exercises: Pull-ups Push-ups Goblet squat

Food: 3 main meals a day with snacks in between — nothing strict, I just eat what's in front of me but try to keep some protein in each meal. Breakfast: 3-4 eggs Lunch: 200g chicken Dinner: 200g cottage cheese

Personally, I didn't stay consistent for more than a month straight — I'd stop for days, weeks, sometimes a month at times.

I had a tub of creatine that's supposed to last 2 months, and I still have some leftovers.

So if anyone's more consistent than me, they'll get better results.

If you're thinking about starting, drop a comment — I'd love to know

ضغط-عقلة-سكوات بس في البيت بلعب نص الماكس بتاعي على مدار اليوم وقت مايجيلي مزاج

تقييمكوا ؟

Got a pull-up bar and started doing half my max of pull-ups, push-ups, and squats _ whenever I feel like it.

No fixed time, no hour blocked out,never felt tired. I just do them.

Anyone else built this way or is it just me?