r/GymMotivationNoOF

5’1 120lbs
I’m built short and wide and my body likes to store fat in my abdomen (hence the lack of boobs and booty despite a higher- but healthy- body fat… even though the body fat sub tried to tell me I’m obese… but I digress).

A nightmare for aesthetics but a jackpot for strength gains. Doubling down on the lower body and hoping to make some more gains.

Curious if I look like I lift. I currently squat 135 x10, deadlift 150 x 10, can do 4 consecutive pull ups.

I’ve been eating well and working out consistently for the past 18 months, but I’ve never really paid attention to pushing my heart rate. Most days — even with 13,000 steps, hill walks, and weights — my heart rate only gets up to around 115 bpm.

Today I tried the 12-3-30 treadmill workout and wow 😅 My heart rate spiked way higher than usual and I was absolutely dripping in sweat (I barely sweat otherwise).

I’m trying to shift the last few kilos and it made me wonder — does challenging your body with higher intensity workouts actually help move stubborn weight?

Do you pay attention to heart rate spikes during exercise? What kinds of workouts get you there?

Current Stats-
20 year old, 181 cms,84 kgs at around 14% bf
Arms-18.5”
Clavicles-23”
Chest- 47”
Forearms-15.2”

SBD stats
Squat PR- 225 kg
Bench Pr-135 kg
DLift PR -260 kg
Total -620 kg(1366.87 lbs)

Diet-
meal1&2 -> 500g chicken breast,150g uncooked weight white rice split in 2 meals
Meal 3 - 500 ml cow milk 70g oats(Muscle blaze) with 1 scoop whey(Optimum Nutrition)
meal 4 - 3 whole egg with 200g homemade curd and veggies

Supplements i take-

Whey(Optimum Nutrition)
Creatine(Optimum Nutrition)
Zma(Naturaltein)
Magnesium Glycinate(Naturaltein)
Fish oil(MuscleBlaze)
Boron(Life Extension)
VitaminD+K2(Naturaltein)
L cartinine( Rc-Ronnie Coleman)
EAA(MuscleTech)

Calories: ~2590–2650 kcal
Protein: ~240 g
Carbs: ~208 g
Fat: ~62 g

Current Workout split - 6 days a week
Push(chest, triceps) 3x inclined CP,3x pec dec,3x cable high to low flies,3x low to high flies/ 2x rope pull downs,2x straight bar pull downs,3x skull crushers.
Pull(back,biceps) usuals nothing fancy
Legs(quads+hams and shoulders)
Rest

Transformation journey -
Well, I have always been into sports basically boxing and wrestling all my life since i was 11.I was the 2022 and 23 punjab/Jharkhand under 19 state state champion, im an engineering student right now in banglore and was forced to give sports a break hence gym and powerlifting are the two things i naturally found myself into.

This was my journey from skinny to fat to jacked :)

65kg and 171cm. So I come from a skinny constitution. With this year bulking I went from 58 to 65kg and even though it went to the good places like ass, thighs and chest, it also covered my arms and back in a layer of fat. This implied lose definition on my back. My lower back specially... I may have let it go a bit out of hand.

I don't want a bigger back, but a defined back. I got twice now the comment "don't get bigger than this or you will not look femenine". Not like I truly cared but from this start point, what do you think is the way to go? More cardio, and workout back twice a week instead of legs twice a week?

I am sharing with you my back routine:

Lat Pulldown (Cable)
• Warm-up: 15 reps
• Set 1: 12 reps
• Set 2: 12 reps
• Set 3: 10 reps
Seated Cable Row - V Grip (Cable)
• Warm-up: 12 reps
• Set 1: 12 reps
• Set 2: 8 reps
• Set 3: 8 reps
Dumbbell Row
• Warm-up: 12 reps
• Set 1: 12 reps
• Set 2: 10 reps
Face Pull
• Warm-up: 12 reps
• Set 1: 12 reps
• Set 2: 12 reps
• Set 3: 12 reps
Shoulder Press (Dumbbell)
• Warm-up: 12 reps
• Set 1: 10 reps
• Set 2: 10 reps
Lateral Raise (Dumbbell)
• Warm-up: 15 reps
• Set 1: 15 reps
• Set 2: 10 reps
Treadmill
• 20 min, max inclination, 4km/h

In full transparency mid 30s and been cycling gear the past decade or so. For the past 4-5 years I've just been on TRT almost exclusively and a lot of that time deprioritized training and diet.

This year decided I was sick of looking like a washed out middle aged gymcel and decided to get serious again. Diet, training, supplementation all back on point.

Besides the basics here's what I've been running:

200 mg test (no need for more, I'm a high responder, free test is around 50% above top of range)

25 mg var cycled 6 weeks on 6 weeks off

Titrated up to 4 mg reta

Mots c 3x/week 5-10 mg (cycled) for mitochondrial efficiency

SLU (cycled) for same as above

Klow for joint and tendon health

3 iu HGH (added in March)

Stats 5 10, 185 lbs around 9% bf maybe.

Also yes, I posted the before pic after the current Pic cause I wanted to show off my current progress lol. That Pic was from late last year around 195 lbs and much fatter. Yes it's also unflexed so not a totally fair comparison cause I know someone will call me out.

Happy to answer any questions about training, gear peptides, supplementation, etc..

M40

190lbs

5'10

Lifetime Natty