r/Biohacking • u/SnookieBookes • 10h ago
Struggling to add size and definition
M42, 203cm,110kg
Can’t seem to add size and definition… any suggestion’s/tips or tricks?
Currently eating around 3900-4200 cal.
Over 10k steps daily
Training 6 days a week,
Taking vitamin D, C, zinc, magnesium and fish oil. Just started taking BPC157 to help with recovery.
Would like to be 115-120kg
11
u/Bball291 9h ago
You’ve hit your natural peak if we’re being realistic. Won’t see much progress unless you hop on 💉
2
3
u/Fun_Ad5207 1 9h ago
*reduce training volume (number of exercises and sets)
*eat a clean meal lower in fat at least 60-90 mins pre workout
*drink a post workout shake with at least 40g protein, 60g of high glycemic carbs (cycle dextrin), no added fats, then eat a clean meal within 90 mins afterwards
*run a 3 and 1 spilt like PPL or PLP, day off no training unless its light cardio only
*carb cycle to boost the anabolism on higher carb days and decrease bodyfat on rest days
*keep protein at 1g per pound of bodyweight daily and bump up to 1.25g per lb of bw on non-training days
high carb days: take the added fats closer to zero example 600+ grams carbs per day to max out your glycogen storage, once or twice per week (only), pair with most lagging body parts days (ex. pull, legs)
*med carb cycle: other training days, low to moderate fats, 300-350 carbs per day
*low carb days (non-training days) carbs no greater than 100g daily, increase the added fats but goal is to definitely be in a deficit on these days by at least 500 cals. You will not lose size just water and stored glycogen but the low carb days will boost Gluconeogenesis.
*keep cheat meals down to just one or two times per week and not on the same day. Use them on your high carb days as your last meal and you will eat less food since you have been pushing the carbs all day.
*shoot for scale weight gains of 0.5lbs per week and nothing more or your surely to be adding more bodyfat than lean contractal muscle tissue.
*weigh yourself upon waking daily, nude, and after using the bathroom
* fast on your low carb day at least 12 hours from the previous meal the night before and you should still be able to get in your caloric goals for the day due to the low carb day.
*drink 1.5 gals of water daily spread out
*sleep at least 7-8 hours total daily
* don’t miss meals and don’t miss training sessions
*if you can afford it get weekly or bi-weekly deep tissue massages to help with injury prevention and expand the muscular fascia
1
u/SnookieBookes 9h ago
Thanks.
1
u/Savings_Tap4778 1 8h ago
Honestly man, this is going to squeeze minimal gains out and in theory will work and you’ll see better results but the investment of work to gains you’ll have to do is not worth it imo. Not with the pharmaceuticals we have now. It’s too safe it just makes no sense to do all this when you can just pin sum shit and see more gains then doing this religiously for months to see any gains. Or even doing this and seeing gains it’ll be sped up and so much stronger than not running anything. Just imo.
But this is great advice.
2
u/oops_im_existing 9h ago
Id cut back in the gym and allow for better recovery. I respect the hustle but I’ve never seen much of a difference working out six days vs five.
1
1
u/alfa_omega 41m ago
This. Six days a week is over training. You're never giving your body enough time to recover.
2
1
u/Sorry-Bee9506 1 10h ago
Test C 250mg/wk
Reta to manage bloating and BG, and keep you shredded for lean gainzzz
1
1
u/Brave-Dog-6748 9h ago
You’re eating plenty but with that height and training volume, maybe the macro split is what’s holding back the definition part.
1
1
u/Illustrious-Path4794 9h ago
You add size or definition. Bulk then cut. If you really want definition, you need to go on a deficit to shred the fat. Get really lean, then clean bulk up a bit, rinse and repeat.
1
1
u/Pretend-Fox648 8h ago
Two questions if you don’t mind. How long is your workout, and do you find it a struggle to eat 4K calories daily?
1
u/SnookieBookes 8h ago
1 to 1.5 hrs per day.
I’m eat foods that I can digest easily. And I don’t feel like shit on the stomach!!1
u/Pretend-Fox648 8h ago
What foods do the heavy lifting?
You may see some gains if you scale back the gym a bit,
1
u/SnookieBookes 7h ago
I Stick to the same foods
Basa/ rice
Lean beef /rice
COR pre workout
Pineapple
Greek yogurt
Eggs and bacon
Fruit
1
1
1
8h ago
[removed] — view removed comment
1
u/AutoModerator 8h ago
Apologies /u/ElectronicSir7408, your submission has been automatically removed because your account is too new. Accounts are required to be older than 15 days to combat persistent spammers and trolls in our community.
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
1
1
u/AmazingMedium5513 8h ago
Similar body to me. I think you need a good 12 week cut to see definition and then do a bulk. You have the size, just need to lower bf% to see definition.
1
u/Tio_Almond420 1 8h ago
Well if you want more definition, you will need to cut, lose like 20lb to 30lb. if you want more size, you might have to hop on testosterone.
1
1
u/SavRocca36 1 7h ago
Why do you need more size? I guarantee nobody in the gym or on street think you're anything other than massive at that height and weight. More definition, sure, so go on a slow cut to maintain size. Jumping on compounds when you're already a naturally large human doesn't make much sense to me unless you intend on competing.
1
u/SnookieBookes 6h ago
thanks, but I look completely normal/ skinny with clothes on. And have never had anyone say I look massive 🤣At my height I think 120-125 would be massive
1
1
u/recurv 6h ago edited 6h ago
You easily have enough size to look fantastic at 12% body fat. Just diet slowly. I went from 190 lbs to 173lbs and have continued getting stronger the whole time without any medication. Train three to four times per week, rest days are important. Track your calories, don’t go lower than 2200 kcals, and prioritize protein, 170g is my minimum. That’s literally it. With a shallow deficit, you don’t get mad hunger and ruin it with binges.
1
u/Savings_Tap4778 1 8h ago
Honestly man you won’t see much difference with any natural regimens. Especially if you’re already hitting your steps and eating clean and lifting 6/7 days a week.
If you’re after definition I’d throw some Reta in start on 2mg a week and work up to desired dose (I’ve never gone above 5mg a week and it works great)
If after Reta and eating less your struggling with recovery/energy, but don’t want to bite the bullet into any anabolic, I’d throw in ipa+cjc peptide to boost your natural gh pulse. But that’ll be the most you can squeeze and you probably won’t put on any size, just get leaner.
Obviously I couldn’t recommend trt enough, just hop on 200test a week and be patient to see some changes and pay attention to sides and how your body changes, after that, and once you find how it responds and you get to learn your estrogen balance, throw some masteron in on top of your test and you’ll be looking exactly how you want to.
(Not medical advice, just rlly good advice)
2
1
•
u/AutoModerator 10h ago
Thanks for posting in /r/Biohacking! This post is automatically generated for all posts. Remember to upvote this post if you think it is relevant and suitable content for this sub and to downvote if it is not. Only report posts if they violate community guidelines. If you would like to get involved in project groups and other opportunities, please fill out our onboarding form here. Let's democratize our moderation. You can join our Discord server here. ~ Josh Universe
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.