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Thank you bro

Absolutely, genetics only matter at the absolute highest level. Hard work, discipline, and systems matter so much more

To be honest with you it genuinely doesn’t matter for 99% of people whether you get more calories from carbs or from fats. If you find it easier to get the calories in via more fat then that’s absolutely fine, diets are never one fits all. The only thing I would say is make sure you’re getting carbs in a couple of hours before your workout but other than that don’t worry. Hit me up on instagram if you need anything else 💪🏻

@aidenholmesreilly aw thank you a lot for taking the time! Then if I understand correctly I can just go fat+carb no matter ratio as long as I meet my protein and calorie goal of the day, right? I think I mostly worried cause I kept reading fat+carb is whats bad for heart diseases and stuff like that! Man that'd make it muuuch easier to meet my calorie goal which I've been struggling. I've been removing yolks and limiting my cheese and butter intake cause I have carbs now, but couldn't meet my calorie goal. I could meet it easier if I didn't remove this "excess" fat I have noticed I'm much stronger with carbs tho. With keto I lost a lot of gym progress. But now I feel much stronger! It's very difficult to bulk in keto haha that's why I stepped out of ketosis and introducing carbs to see if I can gain weight!

@@Reapertipsno problem at all, honestly don’t worry about all that shit online, fat is absolutely fine when it comes from good sources Yeah carbs will do that, there’s a reason all the top athletes eat them. Good luck on your bulking journey and like I said feel free to hit me on insta if you have any questions

There’s always time for change 💪🏻

It depends on a multitude of factors but I’d say anywhere from 12-16 weeks is realistic

I'm going to do a mini cutt for 6 weeks then lose the rest for 1-2 months so it'll take like 12 weeks for me

@@Blinkers2007GameDev let me know how it goes bro, join the network to keep accountable (it’s free) link in description

@ best of luck. I’m currently eating as always, minus 3 eggs and 2 pieces of toast w avocado.

@@kevinburke9940 Gotta get those eggs in daily

I said it’s important to mix the two and not neglect one for the other, I hope it came across that way

True, you can get them on Amazon though so that’s always an option Definitely bro, a lot of people get caught up on what weights they’re pushing but would make so much more gains focusing on good form and slow increments of weight increase

That sounds frustrating bro but honestly if you have everything on point, training, nutrition, and recovery you’ll make progress. Where do you think your main problem lies?

@@aidenholmesreilly I honestly got no idea but I am going to switch up again, and just do heavier sets with only 3 reps for the major compounds rather than decent heavy weight with only 5 reps a set I'm all good with my muscle building overall (tbh the last time I was at this weight, I had a leaner core area) but mainly my strength is completely lacking

@@prizma45 If strength is your main goal then a rep range of 2-5 with heavy top sets in the 2-3 range is definitely your best bet

@@aidenholmesreilly thing is, I've done this before but I didn't make much progress either I only made strength progress (and not even that strong) when I went up in weight but as soon as I want to get more lean, I can't retain much of it at all so there's no point How can I compensate for the lack of volume though? It will be near impossible to get the same volume with the same weight that I usually do

@@prizma45 you’ve got the prioritise one or the other bro, especially if you’re a natural lifter, it’s unrealistic to want your numbers to go up whilst cutting. For example I was doing 44kg dumbbells on incline dumbbell press on day one of my cut, 7 weeks in I’m doing 38kg dumbbells. It’s all about what your main goal is and work towards that, you have to decide what you value more, getting leaner or getting stronger.

I’m 83.5kg, my split at the the moment is Monday: Muay Thai Tuesday: legs, back, biceps, & forearms Wednesday: chest, shoulders, triceps & abs Thursday: Rest Friday: legs, back, biceps, & forearms Saturday: Muay Thai Sunday: chest, shoulders, triceps & abs

Bruh, good catch 😂

Hey bro, at this stage just get yourself in the gym, do a 3 day split, push, pull, and legs, focus on compound movements and progressive overload each session. As a beginner you really don’t need much volume. In terms of bulking vs cutting I would say at this stage it doesn’t really matter, eat how you normally eat just make sure you’re eating 133 grams of protein a day (1 gram per pound of body weight). Do this for the next 8 weeks and then assess where you’re at. Hope that helped.

Be careful with such large deficit especially at your age bro, but to answer your question it will take you around 4-6 weeks

My bro 💪🏻

Exactly! Some people don’t even build 25 pounds of muscle in their lifetime. Much appreciated, my videos are only going to improve so you from me early 💪🏻

How many shifts a week do you do bro? Kudus for working so much that’s intense

@@aidenholmesreilly 4 on 3 off. I normall do my workouts on the 3 off

@@aidenholmesreilly straight days off. So nit sure if it gunna stunt muscle growth.

@@jaggavan3 straight days isn’t ideal but it’s not detrimental, what split do you do? And do you track your macros? You can still get in great shape

@@aidenholmesreilly whats macros? And i do full body day 1 upper body day 2 and day 3 lower body and core in afternoons and mornings i usually do 4mile jogs and on one the days do 6miles.

My chest is my weak point genetically, it's growing just slower than everything else

Always an option 😂

@@aidenholmesreilly all the jokes aside try lying cuffed crucifix raise that obliterates your shoulders

Thank you 💪🏻

Thanks bro 💪🏻

Use a calorie calculator BUT they are very hit or miss so weigh yourself regularly and adjust according to how much I weight your gaining/losing

500 calorie is perfect for a bulk and keep that protein high

Yeah you’re right bro, I put on 40 pounds of muscle in one year 👌🏻

Got you

What do you mean bro?

At the moment I do 4x gym 3x Muay Thai a week so my week looks like this Monday: 1.5 hours Muay Thai Tuesday: legs, back, biceps, & forearms Wednesday: chest, shoulders, triceps, & abs Thursday: 1 hour Muay Thai Friday: legs, back, biceps, & forearms Saturday: 2 hours Muay Thai Sunday: chest, shoulders, triceps, & abs

Bro u need to let your body rest aswell mate. You'll get injured ​@@aidenholmesreilly

Yeah I was slacking on the vegetables on Monday 🤷🏻‍♂️

No BS over here bro just facts 💪🏻

I would say my biceps answer that question 🤷🏻‍♂️

Let’s go bro 💪🏻

Less can work for some people in terms of motivation but in all honesty this program is if you want the absolute most gains possible and each workout is about 50-70 minutes depending on your pacing and rest periods But I get you, can be difficult if you haven’t got that level of motivation, it’s good you found a program that works for you 💪🏻

I think it’s perfect for a beginner: 8-12 total sets a week for the major muscle groups and 4-6 for smaller muscle groups, that’s bang on for a newbie lifter to see maximum gains For an intermediate lifter I’d like to see 13-18 sets for major muscle groups and 7-12 sets for smaller muscle groups per week

@@aidenholmesreilly Then you’d add that in the short for someone who wants to maximize muscle growth, this routine might deter someone getting in with the amount of sets and exercises at the beginning

@@hopefulbloomI’m planning to put out a couple of different options for beginners 💪🏻

@@aidenholmesreilly Love that for you man

Diet

How much do you weigh bro? And what would you estimate your body fat percentage to be?

Try and get that protein up bro, super important if you want to retain all your muscle on a cut, what kind of body weight exercises are you doing?

@@aidenholmesreilly pull ups, push ups and squads. My body is heavy but bulks fast. All muscles develop except my core.i want abs but im too bulk

Absolutely, the level of deficit your in will definitely change things 💪🏻

My fitness pal stats bro

My maintenance calories is 2800 bro and I walk 10k steps per day, weight train 4 days a week and do Muay Thai 3 times a week Cutting carbs is a no go for me because of how much I push myself I need them to fuel me 💪🏻

Thank you bro much appreciated 💪🏻