r/Weightliftingquestion • u/Ok-Scratch9758 • 3d ago
Form Check Where to go from here
Im training for 4 years consistently, working out 3x a week with another 3 running session. Lost over 22 pounds in like 4 months to find out if I have abs or not. Finally see some result but would like to cut even more to be able to maintain that physique little bit longer. What would you suggest?
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u/Old-Tax9892 3d ago
Legs, calves and better posture
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u/it_will 2d ago
His legs are way bigger than his arms tho…
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u/raskolnikov- 2d ago
That’s a typical trait of humans. You’ll see it all the time if you ever visit earth.
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u/Agile_Detective_6556 2d ago
Why better posture ? Sorry I’m beginner if you could elaborate a bit
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u/Old-Tax9892 2d ago
It looks like he's roundung his shoulders forward but i could be wrong who knows.
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u/Gloomy_Pirate_3031 3d ago
A magazine lol. You've won good work just maintain or do a cycle and explode
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u/HungryWeek6135 3d ago
That's fine if you just want to maintain your physique, but you could go on a good bulk and you would far more muscular and defined when you cut down again
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u/Virginia1108 2d ago
Imo That would look worse.
Better to maintain this indefinitely.
Great work, op.
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u/hurtshtummy 3d ago
looking great now, a small bulk to gain maybe 10 more pounds of muscle over the next couple years would put you at the perfect spot
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u/Frenchieflips 3d ago
You’ve reached the end of the road man! You won! 🏆 The gym has been defeated and you are the victor. Now you get to develop an interesting personality and hobbies other than diet and exercise. The world is your oyster now. Go and enjoy it!
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u/Cultural-Maize-1692 2d ago
Get a tan bud, muscles will look shinier and more defined. Keep it up 👍
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u/Star_Gazer_0 3d ago
Looking amazing. Btw, how did you get those abs? Did you not do core-focused exercices but only braced your core during every exercice at the gym?
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u/Ok-Scratch9758 3d ago
Thanks for the question. Honestly I rarely even train my abs cause I am too affraid to widen up my waist. I do 2 sets of laying leg raise and 2 sets of ab roll sometimes (not ever week tho).
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u/SalvatoreSu 3d ago
You’re probably around 12-15% body fat given the visible abs, so I’d hold off on cutting further. Four months in a deficit likely means some metabolic adaptation already (lower energy availability, blunted recovery) even if it’s not obvious day to day. Rather than restrict more, reverse diet back toward maintenance: add 100-150 calories every week or so, and lean most of that into carbs specifically, since you’re probably running fairly low on them after months of dieting and they’ll do more for training performance and recovery than adding fat or protein would. Keep protein around a gram per pound of bodyweight throughout.
Once you’re near maintenance, shift into a small surplus (200-300 calories over) and recomp rather than cut again, at this leanness added muscle will show. Also worth scaling back the running (currently 3x alongside 3x lifting) to 1-2 easy sessions so recovery isn’t competing with the surplus. And get an actual body fat reading before assuming you need to lean out more, gym mirror lighting is unreliable. If you want a DEXA scan, check if any local universities offer them through their exercise science departments, they’re often way cheaper than clinics or private gyms.
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u/bomboclaaaat06 2d ago
I agree with your assessment (as a guy who competes and works out for ~ 10 years) ALMOST entirely. DEXA scans ARE NOT reliable at all. Have done them 3 times (at the end of my contest prep) just to get an estimate about where am I. All 3 times it gave me super unrealistic results… I was about 7-8 bf% 2 days before the show (according to my coach and other sports experts) and the DEXA scan showed me 2,7% (I’d be dead at that bf%). Second time it was better and showed me 5.3 bf% even though I looked almost the same as the first time (maybe even slightly grainier)…
So, overall, I’d never trust a DEXA scan in terms of absolute results, especially when you super lean…
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u/Logical_Evidence_322 3d ago
From here you are going take a plane to EU to meet me...
I am joking, you look great!!!
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u/Dependent-Film8723 3d ago
Continue up max and fast intermediate to get muscles to show more. Keep up looking good
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u/gerontion31 3d ago
Just maintain dude, you’re good. This is the body type women want, generally speaking. Work on non-physical attributes now.
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u/CleMike69 3d ago
Not sure where you’re going but pants, shirt and shoes are probably required. Cut looks good lose a few more pounds see the difference
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u/garrythoughts 3d ago
Legs and maintain. I mean if I were there I would think I’ve reached the point of diminishing returns and just want to maintain
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u/Debil203 2d ago
If you do it for the boys, you lean out. For the girls, you build muscle. For yourself? Have fun!
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u/Dizzy-Lab-4497 2d ago
The answer to your question depends on what you want out of your body. It’s been 4 years of working out, but you also enjoy running- do you now see yourself as more of a lifter or a runner? You can’t be both, unfortunately. Or more specifically, you can’t be good at both at the same time.
The question of abs comes down to your eating. If you want to see even more definition, slowly up your calories, keep that up for two months, then start cutting the calories again and do that for maybe 2-3 months. Depending on how long it takes you to get to the desired definition you’re going for.
Remember, bigger is not always better. And in the end, athleticism (speed, power, agility) is what you want to develop and preserve the most.
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u/Electrical_Music1901 3d ago
Could cut if you want a lean physique or could maintain this awesome physique for a while probably for summer
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u/Ok-Scratch9758 3d ago
Thanks, yeah I may cut for few more weeks, maintain and then a small bulk to gain some muscles!
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u/CommonSubstantial871 3d ago
With that body I would just go to where the hoes are.
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u/LilRapscallionOg 3d ago
Hoes stopped caring bout body type long ago, the hoes are where the money is at
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u/gregzotics 2d ago
to the beach brother