FitnessLift (self.TheRedPill)

submitted by theselfmadealpha

There are plenty of posts around here discussing the importance of weight lifting and how to do it. The last thing we need is another one.

That being said: Here's another one.

Why? Because the importance of working out can't be overstated. It's a big part of my life and has been for over a decade. I'm going to tell you about my experience, the benefits I've enjoyed, and how to get the best results as fast as possible.

My Story

For the first 27 years of my life, I never weighed more than 140 lbs and I'm 6' tall. I was all skin an bones. Then, I got my first gym membership. When I first started going, I had no idea what I was doing. I'd show up, lift stuff, use a few machines, and call it a day. That was enough to make some newbie gains and I put on about 15 lbs of muscle over the next few months.

I took an interest in fitness and started trying different workout routines. However, I wasn't really putting on any more muscle. It took me a while to figure out what was the problem – nutrition. Up until that point, I really hadn't changed my diet much. I started studying both fitness and nutrition and made changes to my diet. Most importantly, I increased my protein intake. I experimented with different diets, tracking my calories and macros and, over the next couple years, put on another 15-or-so pounds of muscle.

Again, I plateaued. I switched up my workouts, increased my protein and calories, and nothing. Even though I was starting to look decent, I still wanted to build more muscle. By then, I was in my 30's and after doing some research, started to suspect my testosterone levels might not be great and I was right. My levels were in the low-normal range. So, being the self-experimenter that I am, I tried every test-boosting supplement I could find over the next couple years. Some raised my testosterone by as much as a couple hundred points, but it wasn't enough.

After doing a lot more research, I decided to go on testosterone replacement therapy (TRT). Instead of having my testosterone levels in the low-normal range, now they are in the high-normal range. Once again, I was able to start building muscle. Over the next few years, I put on another 15-or-so pounds of muscle. Now I'm 195 lbs at 6', right around 10-12% body fat.

Now, wherever I go, I'm almost always the fittest guy in the room. At the beach, whether on South Beach, Venice Beach, or one of the many beautiful local beaches here in Mass, I'm always the fittest guy in my age bracket. It's hard not to be confident when you're turning the heads of women (and men) everywhere you go.

I still go to the gym at least four times a week, lifting weights for about an hour and then doing 20-30 minutes of cardio. It's not a hassle, it's not a chore: It's simply something I do. In fact, if I don't go to the gym for several days in a row, I start to feel shitty. The secret to both muscle growth and not getting bored is to always be mixing things up. While there are a handful of essential lifts I do often (squats, deadlifts, bench, OHP, etc.), I've never done the exact same workout twice.

So Many Benefits!

The gym has changed my life. Transformed my body, brain, and attitude. It has improved every single aspect of my life in one way or another. Here are just some of the benefits.

Confidence – This benefit alone is reason to lift. I can't even begin to tell you how much confidence I've gained from working out. I'm confident in my appearance, my physical ability and strength, and just confident in general. I used to have a bit of social anxiety but that's been long gone since I started lifting. Now, I walk into a room with my chest out, chin up, and make eye contact with everyone. I'm overflowing with confidence.

Strength – This one is obvious. The more you lift and eat right, the stronger you get. Strength=good.

Respect – The way people treat me now is much different than how they treated me 10 years ago. Women look at and talk to me much differently, but I'll get to that in a minute. Guys treat me with much more respect. A lot of the time, when I look a guy in the eyes, he looks away. It may not sound like much, but it means that on a subconscious level he sees me as being dominant.

Women – This is probably what brought you to TRP. Let me tell you: One of, if not the most important things you can do to get women is get in shape. Now that I'm fit, women look at me differently. They talk to me differently. They treat me differently. The pitch of their voices are higher. They twirl their hair when I talk to them. They laugh at everything I say that's even remotely funny. In short, I get a LOT more attention from women and it's the exact kind of attention I want.

Energy/Stamina/Endurance – I used to be tired all the time. Had no motivation or energy. Now, at 37 years old, I have more energy than most 18 year old dudes. Lifting weights will help increase your energy but this is where cardio really shines. Doing a little cardio (20-30 minutes) in addition to lifting will help you build stamina and endurance. I shouldn't have to tell you what those are good for... but I'm going to anyway: Fucking! I like to have long, wild, passionate sex, banging a woman all over the house. You can't do this if you're winded after 5 or 10 minutes. The gym has given me the stamina to fuck women the way I want to – the way they want me to. I love having porno-level sex and it can't be done without some serious stamina. (Maybe at some point I'll make a post about how to last long, bust huge nuts, and other sexual stuff).

Mood/Anxiety/Sense of Well-Being – They say that exercise is the best antidepressant. Usually, I don't listen to what “they” say. But in this case, they're right. I struggled with severe depression and anxiety throughout my teens and early twenties, trying several different medications. The gym did more for my mood and anxiety level more than any of them. I always leave the gym in a better mood than I arrive and it keeps me feeling good for hours and hours.

These are just some of the benefits of working out but there are dozens more. Clothes fit better. Daily tasks like bringing in the groceries become easier. The list goes on and on. I really can't say enough good things about working out.

So, What Do I Do?

The fitness industry is a multi-billion dollar industry. You can't turn on the TV or open a magazine without seeing ads for weight-loss pills, ab rollers, ass blasters, and other bullshit products. They want you to think that getting in shape is complicated, that you need their product. Don't believe the hype.

The truth is, the principles of fat loss and muscle building have been well-understood for the past century. It's not complicated at all. And you can build an amazing physique without any supplements, products, or other bullshit.

So, how do you get fit? There are two aspects of getting in shape: Building muscle and burning fat. You can't “tone” your body. You can't “burn belly fat.” These are just buzz words the fitness industry uses to sell products.

You have to take an honest look at yourself. Are you fat as fuck? Skinny as shit like I used to be? For me, I didn't need to lose fat – I needed to build muscle. If you're really fucking fat, you need to focus on burning fat. If you're a skinny twig, you need to build some goddamn muscle. Figure out what you need to do and do it! Here's how:

Building Muscle

In a nutshell, you have to lift weights and you have to eat more food. It's really that simple. I'm not saying it's easy, but it is simple.

Focus on doing compound exercises. These are exercises that work more than one muscle at a time and will give you the highest return on investment (ROI). Squats, deadlifts, bench press, and overhead press are all examples of compound lifts.

If you're just starting out, I'd suggest doing three full-body workouts every week. Or find a good program like Starting Strength, 5x5, or one of the other ones out there. As long as you're doing heavy compound lifts and hitting every body part at least twice a week, you'll grow if you're getting enough calories.

How many calories do you need? To build muscle, you need to eat slightly more ( 300-500) calories than you burn every day. And it is essential that you get enough protein. Your body uses protein to build and maintain muscle tissue. How much is enough? There is no consensus for this but I personally eat at least 1 gram of protein for every pound of body weight. So for me at 195 lbs, I eat at least 195 grams of protein every day.

I could easily write an entire book on building muscle, but I'll leave it at that. There are plenty of resources out there for you. The fitness subreddit has a lot of excellent advice. The bodybuilding subreddit is for competitive bodybuilders but also has a lot of good information.

Oh, one last thing I should mention. There's no such thing as a hardgainer. If you're not gaining weight, you're simply not eating enough. I used to think I was an ectomorph hardgainer with a fast metabolism. Now I realize I was full of shit, making excuses, and not eating enough. If you're not gaining weight, you're not eating enough. If you're lifting and gaining weight but not building muscle, you may want to get your hormone levels checked. I may write up a detailed post about hormones and testosterone replacement therapy at some point.

Burning Fat

This is even simpler than building muscle. To burn fat, you simply need to consume less calories than your body uses every day. There are two ways to do this:

  1. Eat less food. Simple, yet difficult for many people.
  2. Burn more calories. Lifting weights, doing cardio, playing sports, martial arts (highly recommended), etc. will all increase the number of calories you burn every day.

If you want to burn fat faster, do both of these things. But the only thing that matters is that you're consuming less calories than you're burning every day.

There are no supplements that will make you burn fat. All the shit you see on TV is worthless. There are some effective things you can take to suppress your appetite, like good ol' methamphetamine, but I wouldn't recommend taking them. Think about it: If ANY of the weight-loss supplements you see on TV actually worked, then why the are there so many fat fucks waddling around out there?

If you're already looking for shortcuts before you do a single rep or step on a treadmill, you're gonna fail. Getting fit takes work. Is it hard? Yup. Is it worth it? Abso-fuckin-lutely.


Getting fit was the single best thing I've ever done for myself. At 37-years-old, I look better than most guys in their early 20's. If you want to feel better, have more confidence, get stronger, and gain the respect of men and women everywhere, get your ass in the gym and start picking shit up.

Or don't. The choice is yours. But don't get mad at me when I leave the bar with a gorgeous woman on my arm and the only thing you leave with is the leftovers from your bacon-stuffed, double-cheese fries. Now, getting fit won't get you laid. But being fit will make it infinitely easier to get laid.

I didn't start working out until I was 27. I know guys that didn't start until they were 47. It's never too late to start. It doesn't matter when you start, how you start, or why you start. Just start. Once you start seeing results, you'll be hooked.

Take care and be well!

EDIT: To be clear, all the benefits I listed came BEFORE I started on TRT. I knew that a lot of readers would say, "Oh, he's on gear and that's why, blah, blah, blah." I strongly considered leaving out the part about going on TRT for this reason, but I wanted to be honest about my story.

I'm going to write up a post about TRT, what it is and what it isn't, in the near future. My testosterone levels are and have always been within the normal range with TRT. People saying, "He's on gear, he's on roids, that's why he's been able to change," don't understand. I take 120 mg of testosterone a week. All that does it raise my testosterone enough so that instead of having the levels of an old man, I have the levels of a young man. That's it. And I get it from a doctor, legally prescribed, with bloodwork and everything. Guys that go on steroids typically take 500+ mg of testosterone a week in addition to several other compounds.

Those of you who are hating on me, talking shit, I get it. I used to be the same way before my transformation began. It's easy to look at someone who's fit and say, "Oh, he's on steroids. That's why he looks like that and I don't." But the truth is, I look the way I do because I worked my fucking ass off for years and years, doing everything that I possibly could to get the results that I wanted. Does TRT help? Of course! But it doesn't negate the years of training and eating right that came before it and continues to this day.

[–]MagnumBurrito 103 points104 points  (8 children)

To the guys who are just starting. Try to get big without going on TRT first. You can raise testosterone naturally pretty easily with consistently good diet, sleep, and progressive overload lifting.

[–]BigMawsmidget 18 points19 points  (5 children)

Yup those Compound Lifts are the best.

Squats, Deadlifts, OHP, any form of bench press.

[–]SonOfSparda304 2 points3 points  (4 children)

In my area all we have is a planet fitness. Cheap, but no barbells. All smith machines and dumbbells.

Sucks cuz you don't hit any supporting muscles when doing any of those things. It feels like cheating cuz it is.

I do more presses with dumbbells now cuz the Smith machine bench just doesn't feel right. My old gym had everything but at this one it's like everything is on rails. Better than nothing I suppose.

[–][deleted]  (3 children)


    [–]BigMawsmidget 0 points1 point  (0 children)

    Yup just got to use what you have bro that's all. There are certain things I can't do at the current gym I'm at, but just fucking master it like he's saying.

    [–]roco-j 189 points190 points  (42 children)

    After doing a lot more research, I decided to go on testosterone replacement therapy (TRT).

    Yeah sure, please tell me more about how lifting totally changed your life

    [–]BloodSurgery 11 points12 points  (28 children)

    Could you ELI5 what is TRT?

    [–]EpicDanB 65 points66 points  (27 children)

    Testosterone replacement therapy, OP is on steroids

    [–]BloodSurgery 28 points29 points  (18 children)

    Oh. That kills a lot of this post's meaning then, no?

    [–]Endorsed ContributorThotwrecker 50 points51 points  (12 children)

    It's a different meaning, OP at over 6 ft under 140 lbs likely did have some sort of hormonal issues, low T, etc.

    Lifting and trying to gain muscle mass if you genuinely have low T due to some medical disorder is shitty. Medically prescribed TRT is not bodybuilding level blasting, and it's probably simply restoring his testosterone to that of a normal healthy male. In fact, the sole value I would take from this post is if you have low T symptoms, go ask a few different doctors about TRT and collect some opinions.

    [–]TunedtoPerfection 1 point2 points  (4 children)

    Ehhh very few TRT doctors just "balance out levels". If anything more conservative doctors will take you to just below "too high". Find a doctor who treats mostly bodybuilders and your basically on a competition level cycle. But the major reason for that is the fact that it is VERY common for doctors to allow low levels to pass as "normal".

    When you go to get tested demand actual verifiable numbers, not just some doctor or nurse saying your "in range".

    Oh and there is no way your 6ft and under 140, that is like death bed, living with tubes in you, skinny. I had no muscle at all in high school, stood 6'6" and even after MDMA and meth fuelled weekends in the dessert I still topped the scales at at least 180 soaking wet...

    [–]SonOfSparda304 1 point2 points  (0 children)

    I was 6'3" 120 lbs when I was a freshman in college. I used to never eat breakfast and didn't work out cuz I didn't know how to lift properly.

    Now I'm 180lbs mostly muscle. Lifting and proper diet got me here. Takes a lot of food for me to gain weight cuz my metabolism is still like lightning at 23.

    [–]LeftHookTKD 0 points1 point  (0 children)

    I was 6'2 125 lbs in high school. I was always the shortest and skinniest kid. Then I hit a growth spurt but my appetite stayed the same.

    Around 190lbs now, but it's definitely possible to be that low.

    [–]guybrush_lechuck 0 points1 point  (0 children)

    "there is no way your 6ft and under 140"

    What? This is very common. My best friend is 6ft and weighed 125 pounds in high school. It's called being an extreme ectomorph.

    Also had a German friend who was 6'5" and weighed 150.

    [–]Rurse 0 points1 point  (0 children)

    Know a guy whos 6'2 130 soaking wet, dude's a twig that looks like he's malnourished.

    [–]EpicDanB 16 points17 points  (4 children)

    Sure. It's still worth lifting though imo

    [–]thewrecker8 30 points31 points  (3 children)

    If he's on a true TRT regimine and not blasting then he's not juicing to abnormal levels. If you TRULY have low T all TRT does is bring you to normal levels. Don't just assume TRT means he's "doing steroids".

    That said some of these reports are getting mundane with the whole "guys look away from me when I look at them. I can hear wonens pussy juice droplets hit the floor when I walk past then, and tigers put their ears back tuck their tails between their legs and lay down when they see me visit the zoo" Bullshit.

    [–]PreOrgasmGroanLness 6 points7 points  (4 children)

    He's not on steroids, he's on TRT.

    [–]LeftHookTKD 3 points4 points  (2 children)

    Same shit in the general sense.

    [–]SonOfSparda304 1 point2 points  (1 child)

    Fucking lol.

    There are no shortcuts in life. You can't take shortcuts when there's ultimately no destination. We get better and better with effort and there is no upper bound.

    [–]EnlightenedViking 2 points3 points  (0 children)

    fucking idiots come out when you mention optimizing your man hormone.

    [–]theselfmadealpha[S] 10 points11 points  (6 children)

    All the positive benefits I listed came BEFORE I went on TRT. It's not like I'm taking 500 mg of test every week. I take 120 mg which raises my levels but keeps them in the normal range.

    [–]egobroniacal 16 points17 points  (1 child)

    People are giving you shit are uneducated about TRT. I've been on TRT for the majority of the last 5 years. I've also blasted test and deca and also come off completely for 6 months to get my fertility restored.

    It's unfortunate that male hormones are so stigmatized while no one bats an eye about female HRT.

    [–]1empatheticapathetic 1 point2 points  (0 children)

    What are your pre and post levels?

    [–][deleted]  (2 children)


      [–][deleted]  (20 children)


      [–]thatbuddha 14 points15 points  (16 children)

      honestly that shouldn't be the pull away from this post. Iv been weightlifting since i was 14 years old and I'm about to be 23 now. My natural bodyweight (for 6' 2") should be somewhere around 160-185 pounds. I currently weigh 225, about 10 percent bodyfat. I got here through nothing but hard work. I did the workouts, i ate right, got sleep, stretched, cardio, the whole nine yards. The point is, you are sabotaging your brain to think that steroids, supplements, enhancers will get you looking like fucking Arnold in a year, which is complete bullshit.

      Your strongest asset is your mind. All the fluff and shit, macros, did i do enough cardio, how much test e should i take this month, etc.. are ALL BULLSHIT. If you want to get in shape, and you want the muscles you see on tv, you need to work your ass off. The people who want it will get it.

      My close buddy has been on gear the past 5 years (on and off). He is similar in body frame to me, however he looks nothing like me. His body looks like shit and he has hella acne, not to mention his lifts are much, much weaker than me and he's on enough gear for 3 people. He lacks the consistency that has allowed me to reach my current physique.

      Im not saying that steroids and other drugs are all bad. Thats not my point in the slightest. The whole thesis of this post revolves around the concept of discipline. A man that wants to become stronger, faster, just generally better, will get there through the efforts of his mind... not a few shots of test e and deca. I hope the young adults and teens on this subreddit don't read OP's post and start ordering gear thinking its the only way.

      The only other factor here, and I know I'm going to get roasted for this, is... ding ding ding...GENETICS. IF YOU DON'T HAVE THE GENETICS YOU WILL NEVER LOOK LIKE ARNOLD... or even anyone getting a pro card. Its okay and you have to accept that if thats the case. How many people do we see on youtube looking like a lopsided gorilla. Even Arnold, in his prime, wasn't on half of the shit pro's and youtube celebrities/athletes take these days. Lee Priest has a very good video on this if anyone wants to check it out just let me know.

      Now this doesn't mean become depressed and turn obese. It means you should still be the best and strongest version of yourself, regardless if you don't have a mesomorphic body type. Just don't expect to win olympia.

      Currently 4 years natural weightlifting:

      Weight: 223 lbs. Body fat: 10%

      Bench: 335 Squat: 405 Deadlift: 450

      Look guys, you can be in the 1000 pound club without hopping on shit. Just train hard... and i mean bust your fucking back. Never settle, always push yourself. Eat right, dont be partying like an idiot, and stay focused on macro goals. Slowly you will become what you're meant to be. Anyways, just my 2 cents on this.

      [–]Cesare_MA 3 points4 points  (3 children)

      1000lb club is a good baseline and nowhere near most guys’ natural peaks. It’s ridiculous that you even have to tell people they can achieve it without juice.

      [–]thatbuddha 1 point2 points  (1 child)

      Agreed. Its disgusting how many kids i see at the gym thinking gear is the only way they can throw up 2 plates on the bench. Its a mixture of marketing and the new era of disguise in the fitness industry.

      [–]Cesare_MA 1 point2 points  (0 children)

      People just don’t understand shit about steroids. They think the top bodybuilders use it as a get swole quick scheme when in reality it takes the better part of a decade of intense training, perfect diet, and good genetics.

      [–]0urlasthope 3 points4 points  (11 children)

      Sorry but i don't believe your 220 and 10 percent whole being natty... That's like 15 less lbs than Arnold stage weight

      Also in only 4 years of lifting? OK lol.

      [–]LeftHookTKD 4 points5 points  (0 children)

      Yep. Not hard to get big on gear.

      [–]redvelvet_oreo 20 points21 points  (5 children)

      Going to jump on the band wagon here. This was a good post until you brought up TRT. I keep seeing people rush into TRT without even trying to boost there T naturally or even understanding anything about their endocrine system. This is a serious life change and people should be well informed of what’s about to happen to their body. For all the idiot newbies here do yourself a favor and start learning to be an “Intelligent Alpha” and think before you start sticking your body with shit. I’m not saying TRT doesn’t have its place but I think it’s a very very very small percentage of people who really need something like TRT. Most people it’s a diet change, life style change that needs to happen. Hell for all you know you have a fucking tape worm sucking all your nutrients and giving you Low T but you decide nuking your Pitutatary Gland is a better first approach. Unless your T level is way below reference range and you have extreme sympthoms and tried everything under the sun to get your T up don’t go on TRT. Understand how FSH, LH, SHBG, E2, Prolactin all work before even considering it.

      [–]theselfmadealpha[S] 6 points7 points  (4 children)

      I spent five years researching the HPTA axis, tried different diets, workouts, and every supplement purported to increase testosterone. None of it made any lasting, meaningful difference. Only then did I decide to try TRT. I didn't just jump into it. It wasn't a decision I made lightly.

      [–]redvelvet_oreo 5 points6 points  (1 child)

      Thats great, I am interested see what your numbers were like to warrant TRT.

      So, being the self-experimenter that I am, I tried every test-boosting supplement I could find over the next couple years. Some raised my testosterone by as much as a couple hundred points, but it wasn't enough.

      Yeah what supplements did you try? When you say couple of hundred points can you be specific?? Because if your T level was low normal lets say 300 ish and you add say 200 - 300 points to that your already at 500 - 600. Thats not a low normal level.

      After doing a lot more research, I decided to go on testosterone replacement therapy (TRT). Instead of having my testosterone levels in the low-normal range, now they are in the high-normal range. Once again, I was able to start building muscle. Over the next few years, I put on another 15-or-so pounds of muscle. Now I'm 195 lbs at 6', right around 10-12% body fat.

      This pisses me off for one because you just make this sound like its a casual thing to do without explaining anything about TRT or the adverse effects in can have. Remember people come here to learn and become better verisons of themselves. That does not mean everyone here is smart and may read your article and thinks because it worked for you it will work for them. You are posting an article about Lifting because you found it helpful. I think it would make sense if you mention using TRT you should give it its own full fledged section or article because that's not a normal thing to do and you can really fuck up your body on it. Just because its working for you does not mean it works for someone else. If you have messed up balls or a pituitary tumor TRT wont help you just make things worse.

      [–]NoFapDawg1 2 points3 points  (0 children)

      Chill off dude jeez, if it works for him why the fuck do you care. It's not like he advertised TRT in his post as the magical pill for gainz he just mentioned it briefly and his main post was about lifting and benefits of lifting.

      [–]0urlasthope 0 points1 point  (0 children)

      What were your t levels before trt mines 350 at 21 years old

      [–]adonis_forte 9 points10 points  (6 children)

      I've been jacked and lifting for 10 years and for every 1 indicator of interest from women, I get 1000 indicators of interest from men. SO many shittests. Guys want to bump into my boulder shoulders and feel how hard they are when I am walking in the streets. When I'm in the gym these guys stare and eventually when they get the courage to talk to me they say the same corny lines like "Wow how much weight is that bro?", "Wow you're really big bro" or "Hey bro if you need a brojob in the lockerroom later, I'm your bro."

      TLDR; It's not worth it to be huge.

      [–]SlothOnRoids 1 point2 points  (3 children)

      Idk what you’re talking about but I love being a yoked ass dude. I get a ton of respect from guys and girls alike. You’re right in the sense that more dudes will actually check you out vs women but I still do get attention from women based on my physique alone.

      I’m no pro bodybuilder, but I am usually the most muscular guy in any public venue I may be at the time. I’m not cocky either, I don’t show off or walk with my chest puffed up, that may be why certain dudes might try and fuck with you. I do get sized up every now and then by other big guys but never to the point where someone has intentionally started a fight with me. If it happens one day so be it, just shows the other guy’s insecurity.

      I don’t lift for women either, I lift to be a strong motherfucker. I was bullied somewhat growing up, I had a fucked up cousin who was way older pick on me and even after telling my mom and stepdad they just ignored me and I wasn’t protected, my step dad was also a mean ex marine motherfucker who always put the fear of God in me. I never wanted to feel helpless again so I started lifting when I was 16 and never stopped. I went from 180 pounds in high school to about 230 pounds now as an adult in my 20s.

      I can safely say I’m one of the strongest men in my gym in a very large town, I get asked all the time if I compete or that I should compete, and always a ton of people asking for advice and training.

      All in all, being a big strong guy has been one of the best things in my life. I’ve got to add one thing though, I do have fantastic genetics from my African American side which I can’t deny has been fundamental in my physique. I build muscle fast and easily. I have a very small waist and very wide shoulders. Always been athletic growing up.

      But that should not keep anyone from reading this not to start lifting to be a stronger version of you anyways.

      [–]adonis_forte 0 points1 point  (2 children)

      So you never got offered a brojob?

      [–]SlothOnRoids 0 points1 point  (1 child)

      Na lol. However I have seen gay guys checking me out.

      [–]wayneinthegame 49 points50 points  (0 children)

      So simple and so important. Right on man!

      [–]Atauturk24 13 points14 points  (10 children)

      The mistake I made was I thought cardio would first get rid of all the fat for me, all it did was give me a skinny fat appearance,

      I wish some1 was there to guide me through workout regime,

      [–]theselfmadealpha[S] 11 points12 points  (1 child)

      Excellent point. And that's why lifting is so important. If you're fat and you just do cardio/eat less, you'll lose weight but just end up being skinny. Now, skinny is generally more attractive than being fat. And it's healthier, too. But to get the look that you want, you need to lift weights.

      [–]SonOfSparda304 0 points1 point  (0 children)

      Personally I don't mind being muscular skinny. I do distance running and weight routines but my main focus is racing. Your goal should match what you want to be, not just "be big".

      [–]ImALoneWolfBaby 2 points3 points  (0 children)

      on that note, a proper weight lifting routine can actually burn more fat. Not only are you burning calories and tearing muscle well working out but your body is repairing for quite some time after versus cardio

      [–]THESkipp 0 points1 point  (6 children)

      Thanksfully I got lucky and a trainer pick me up early at the gym. Doesn’t even charge me, just loved my dedication and my modivation. Flat refused money.
      I was starving my self practically whilst doing to much cardio to weights. Would have been skinner quicker but lost my muscle.
      I’m a fat fuck now but luckily I have a fair amount of muscle naturally. How I am training now will mean it will take me a good 9-12 months to lean out but I’ll still maintain/build muscle. Long term I’ll be better off.

      [–]RedEmbrace 2 points3 points  (5 children)

      Shredding 10lbs from 150lbs is exponentionally more difficult than from 300lbs because math. I'm pointing this out because most people think the pace of their weightloss is linear and "I dropped 10kg this month" will continue (it won't)

      [–]THESkipp 0 points1 point  (0 children)

      Exactly, because of this same blokes tend to give up. Thankfully I understood this as once before I dropped 20kg or so. I would say a easy 5kg of muscle, I had a wide frame but not a whole lot on it.

      [–][deleted]  (3 children)


        [–]RedEmbrace 0 points1 point  (1 child)

        Eat better and you won't feel tired (protein). Supplement if you want, things like omega, creatine, zinc, l-theanine have no downsides but matter. If you are on a devicit you can add more supplementation but it's up to you. Anyway it's all quite cheap so I don't mind busting out $20-30 a month to feel x20 better. Maybe you'd even want to eat most of your calories before your work sessions to feel energetic throughout your day

        [–][deleted]  (6 children)


        [–]RonieGarret 2 points3 points  (5 children)

        I'm on IF, should I train in fasted state?

        [–][deleted]  (3 children)


          [–]drunksaver 0 points1 point  (2 children)

          Everything I’ve read so far about IF mentioned working out fasted. So far I’ve been doing 16/8 from noon to 8pm and working out in the AM. You saying modify that time frame so I have something on board for workout?

          [–][deleted]  (1 child)


            [–]drunksaver 0 points1 point  (0 children)

            Yea it’s been working well for me so far. I’ve got about 15-20ish lbs of fat I want to burn. I end up sipping on about 15oz during workout, chugging the rest of my bottle then 30 while I’m in the sauna for 20 minutes. Then drink more water until I hit my feed state so I’m usually at 90 ish before noon. Then another 40+ or so throughout the day. I am coming back from a period of being lazy so I may look into a pre workout later on.

            [–]casemodz 4 points5 points  (0 children)

            I read a post in another sub about "no zero days"

            Basically just do something every day. Even if it's half assed bicep curls until you start to get lazy. Even if it's just some jumping jacks.

            No zero days.

            [–]JcHgvr 6 points7 points  (1 child)

            I decided to go on testosterone replacement therapy (TRT).

            You mean an actual TRT where a doctor prescribes it to you because your testosterone is below what it should be, or are you just juicing up yourself. Because it sounds like you mean the latter.

            Now, at 37 years old, I have more energy than most 18 year old dudes

            No shit, you're injecting extra testosterone into your body and think it's the weights doing the trick.

            [–]CaesarsInferno 7 points8 points  (13 children)

            I haven’t looked at starting strength yet so I don’t know what it entails - but what do you do after you “complete” that basic program? I don’t have any specific weight lifting goals inside other than look good - I’m improving my self genuinely in other aspects of my life. Could I simply stick with a beginner program like SS indefinitely, assuming it gets me in the shale I desire, to maintain that level of fitness?

            [–]theselfmadealpha[S] 11 points12 points  (3 children)

            Sure... but it's not optimal. To continue getting results, you need to switch things up from time to time. This is what Arnold meant when he used to say "You've got to shock the muscle." People laugh at that but it's true. If you're doing the same exercises in the same rep ranges for a long time, your muscles get used to it, even if you're progressively adding more weight.

            My advice after finishing a starting program would be to simply try another program. Done with SS? Why not try doing a 5x5 routine for a few months. Done with that? Do Arnold's Blueprint plan.

            There are a million different weight lifting programs out there and many of them are great. Find ones that fit your goals. Or come up with your own custom plan.

            I just realized you said "maintain." lol. Yeah, to maintain you can just keep doing what you've been doing. But for me, personally, that would get terribly boring. I'm always switching things up.

            But there have been periods where I don't have a lot of time for the gym and I just want to maintain. During those times, I'll just do 4 45-minute sessions a week focusing on the major compound lifts and I'm able to maintain my gains.

            [–]CaesarsInferno 0 points1 point  (2 children)

            True probably very boring but I’m about to start a seriously busy career. Thank you.

            [–]LonelyScottishDick 1 point2 points  (1 child)

            You're trying to take advice from an enhanced man that's like taking advice from captain America about how to get strong. Use starting strength

            [–]lorum_ipsum_dolor 3 points4 points  (1 child)

            Don't get ahead of yourself. Are you about to finish the Starting Strength program? If not, you're over thinking it.

            START and figure the rest out as you go.

            [–]Diogenes-- 2 points3 points  (0 children)

            If you do the same routine over and over you'll eventually plateau. There's a lot of ways to change things around. Pyramiding, supersets, slower or faster reps, negatives, changing from high weight & low reps to low weight and high reps or vice versa, using dumbbells for stuff you normally use a barbell for, and so on.

            Then there are different lifts you can try, I've been lifting for years and heard of farmer's walks but never tried them. After a post on this sub a couple days ago I added them to my back routine last night and I'm in love. My rear delts and traps especially don't know what hit them.

            And don't neglect bodyweight stuff. I started doing 100 pushups a day about 6 weeks ago and it's really made a difference, despite having been bench pressing for years. http://www.leanandmuscular.org/greasing-the-groove.php

            [–]LedZepplo 1 point2 points  (0 children)

            I would recommend Mike Matthews: Bigger Leaner Stronger. It shows you how to count macros. What macros you should have. And a solid lifting plan to get your foot in. I did it and got great results! (Of course over months of consistency and hard work). It is not powerlifting but more powerbuilding.

            [–]RedEmbrace 0 points1 point  (3 children)

            Yes and no. At some point you'll look at yourself in a mirror and think: "Hm, my whatever needs more work" and from that point you'll fovever deviate from your initial program.

            And as your fitness investment grows you are going to consume tons of new information and will want to incorporate it into your training, deviating again.

            Just focus on getting your main lifts into braindead-mastery territory before you move on and get into actual bodybuilding. A program also aims your focus on a goal. That's why everybody should stick to a program at first.

            [–]NoxativPower 14 points15 points  (0 children)

            Lots great information. Thanks for your post.

            [–]masylus 26 points27 points  (4 children)

            Great story except TRT part. Jumping on exogenous testosterone at your 30s sounds like prematurely crippling yourself for life. You will never get off this therapy, if somehow you won't be able to take drugs your body will have to function on ultra-low endogenous testosterone with very bad consequences . I do understand when men in their 60s do it, but not in their 30s. At 30s healthy male should not see big difference from his 20s in terms of training efficiency. There are a lot of examples when older guys naturally put tons of muscles using their own testosterone. You'd better not to promote TRT as a solution, more like last resort treatment for men with health problems.

            [–]Timthetiny 12 points13 points  (0 children)

            The point of being hypogonadal is that you're not a healthy man. I spent 10 years with low T and was developing isteoporosis as a late 20s male. Low T leads to a 70% increase in all cause mortality.

            You honestly have no idea what you're talking about. Saying that he shouldn't go on try for his health because he won't be able to produce his own testosterone when his body isn't making it to begin with is asinine.

            [–]guybrush_lechuck 1 point2 points  (0 children)

            Clearly you have no clue what you're talking about. Male testosterone levels have been plummeting for decades now, it's increasingly more common for men in their 30s, even 20s having very low T. There's much speculation about what's causing the drop but no real solid evidence or research to really pinpoint any one culprit. Not much research seems to be going into it because it's a men's health issue which means most don't really seem to care about it nor does it get any media attention.

            OP was said to have low-normal levels which currently can be as little as 270ng/dL. The average 85-100 year old man in a 1996 study had 376ng/dL.

            Try building any significant muscle with test levels lower than an 85 year old man and see how that goes for you.

            [–]1lurkingtacopiller 3 points4 points  (0 children)

            It's ok to be wrong, and you are. If you are hypogonadal (and the numbers are increasing every year as a result of a variety of environmental factors), exogenous testosterone is the only way to feel normal. Yes, it is a big decision, but in no way is it out of the realm if possibility that somebody in their 30s (and lots of guys in their 20s) need to get on TRT.

            This is not medical advice, and every situation is different, but painting a broad brush of "trt is bad" is just as stupid as saying everyone needs it.

            [–][deleted] 2 points3 points  (3 children)

            Good post. For any newbies to this sub this is where it starts. If you’ve been lifting before finding TRP then you are already ahead. All you need to do now is read and apply what you read.

            [–]theselfmadealpha[S] 1 point2 points  (0 children)

            Thank you. And I totally agree. Your body is the tool with which you do everything. It only makes sense to keep it in as good of condition as possible. Being fit makes everything in life easier. It should be the foundation of every RP transformation.

            [–]Andgelyo 0 points1 point  (0 children)

            I don’t understand how newbies/boys/men don’t even lift prior to the TRP. Lifting/working out/sports is one of the most manliest things to do. 27 years old and I don’t remember a god damn time where I wasn’t playing basketball or working out before the age of 12. Thankfully I had a very red pill upbringing by growing up around red pill friends and a red pill asshole father.

            [–]NDKim 2 points3 points  (4 children)

            Ive always been pretty bulky/vascular, but how do I lose weight as well as gain muscle? If I go on a caloric surplus ill get fat, but if i go on a deficit I’ll lose muscle.

            I’ve always had a problem with this.

            [–]theselfmadealpha[S] 2 points3 points  (0 children)

            You won't lose (much) muscle in a deficit if you're lifting weights and getting plenty of protein. I'd recommend cutting your carbs, keeping your protein high, eating at a slight deficit (2-300 cal/day), lifting weights at least four days a week, and getting some cardio in there.

            Even if you eat at maintenance (just enough to maintain your weight), if you're eating a high-protein, low-carb diet, lifting weights, and doing cardio, you'll lose fat.

            [–]Birddog1918 1 point2 points  (0 children)

            [–]RedEmbrace 0 points1 point  (0 children)

            You eat enough protein and not enough of everything else with no routine change

            [–]ElijahBurningWoods 2 points3 points  (0 children)

            Great post, you really sound like my future self. I started lifting a few months ago and I can already tell the difference. I've got rid of my depression, anxiety, ... Nothing is more true than this post. Thanks for giving me even more motivation. Take care and keep lifting!

            [–]SandyShoes08 2 points3 points  (1 child)

            This is the dirty little secret in the fitness industry. Men have to eat right and lift for a decade and be on steroids or TRT (same thing) to have the kind of body that attracts women.

            Women simply need to not be obese to attract men, yet somehow all we ever hear about is the unfair and unhealthy beauty standards that women are held to

            [–]Trooper_1868 2 points3 points  (1 child)

            On the note of burning fat, note that sometimes, depending on your body type you might be eating less carbs than you should. I actually started losing more weight by upping my carb intake. Not sure on the science besides you need it to fuel your workouts. By this I mean, brown rice and healthy carbs, but vegetables with high fiber will actually count less, because while they are important, you will have to eat a shitload of it.

            I have been losing fat a lot recently, and as such, have been eating for it. I dont necessarily have the cleanest diet, but I manage my calories in vs calories out. A good tip, is like he said do compound movements, but keep in mind that you should also not get set into one particular routine. Shock you body sometimes and do an upper body only day. Another RPer made a post about abs with every workout and it is working pretty well so far. Do supersets randomly and workout on different machines. I also like doing dumbbell exercises with one hand each time, as they create an ab stress as your body now has to balance for the additional weight to just one side.

            Another good tip, is to find someone who fits your body type, for example ectomorph, height, etc, and watch their gym workouts. By focusing on looking like people who are better versions of you, I feel it gives you a more focused look on your gym motivation. A guy I have been watching a lot of is a fitness model called Pietro Boselli. He has great workout videos, linked below:

            Shoulders - https://www.youtube.com/watch?v=BMBJR9j6-3w&t=s

            Back - https://www.youtube.com/watch?v=vRhmL5HbGo0

            Chest - https://www.youtube.com/watch?v=phB6ITV66mM

            Abs - https://www.youtube.com/watch?v=0u2dGCcHLdk

            Legs - https://www.youtube.com/watch?v=Dh306V9f6hA

            Arms - https://www.youtube.com/watch?v=lIXRWGzZ8-E

            Very fast, informative workout videos and they have this strange way of motivating you. They also show exactly what those exercises work, muscle wise, and whether they are used for seperation, mass, cut, etc.

            Good luck everyone.

            A little scared once I cut completely and have to bulk, as a clean bulk will be completely new territory for me :O

            [–]suske127 2 points3 points  (9 children)

            Hey there, SelfMade;

            Good post about a topic we all know we should be doing.

            How did you go about getting tested for low T and getting supplementation? I'm a good decade or two younger than you but I suspect I have somewhat low T as well and I think I'd be a much greater man if I had "Above average" T rather than the opposite.

            [–]theselfmadealpha[S] 3 points4 points  (7 children)

            Ask your doctor to run a hormone panel for you. That will include total testosterone, free testosterone, estradiol (estrogen e2), and a few other things that you don't need to know about right now (LH, SGBH, FSH).

            The reference range for most testosterone tests is something like 300-1200 nanograms per deciliter. Mine, for example, was like 340 before I went on TRT. I was within the normal range, but very close to the bottom. Now, I keep my total testosterone right around 1000.

            If you find that your levels are low, you should find yourself a good endocrinologist or urologist who is familiar with testosterone replacement therapy. Most doctors don't know shit about TRT.

            Check out the subreddit Testosterone. You'll find all the information you need there. Best of luck!

            [–]sendengizledim 9 points10 points  (0 children)

            Then you say there is no need to take supplements etc. but you say you go on TRT

            [–]BitClave-base 2 points3 points  (4 children)

            You mean you have TRT for life?

            Or you boosted your T with a short course to return to your natural level?

            [–]bilabrin 3 points4 points  (2 children)

            I think once you start TRT if you do it for more than a few months then you have to continue or your T will drop below the levels it was when you started and never return to normal.

            [–]adam_varg 0 points1 point  (0 children)

            TRT is to be used as long as you need it. If you can take care of source of lowT you are gonna stay on TRT for life.

            [–]suske127 0 points1 point  (0 children)

            Hey selfmade, thanks a ton for the info. I'll likely do this and if so I'll let you know!

            [–]BigMawsmidget 6 points7 points  (12 children)

            I call bullshit on one thing, and that's putting on 15 pounds of muscle in a few months. Then you go on to say you basically added 30 pounds in under a year.

            [–]yesbuthereswhy 2 points3 points  (1 child)

            Over the next couple years, put on another 15-or-so pounds of muscle.

            Dude read the fucking article and quit complaining.

            [–]guybrush_lechuck 1 point2 points  (2 children)

            15 pounds is easily possible in a few months if you're new to lifting. Most your gains happen very quickly then taper off. "Noob gains" are real. I went from 150 pounds skinny-fat to 175 pounds lean in about a year.

            If you go by the calculations of Alan Aragon and Lyle McDonald, 2 highly respected guys a complete noob can expect 18-27 pounds of lean mass gain in a year, about 1.5 - 2.25 pounds per month.

            [–]BigMawsmidget 1 point2 points  (1 child)

            15 pounds is not possible in a few months. I'll just say this he needs to either say an actual number or something other than few. Because as far as my knowledge goes if you gain 15 in a "few months" then the bodybuilding industry would go belly up. Everyone would be swole etc.

            What you gain in a few months is strength and that not equal muscle mass. They say you can gain 2 pounds per month, but that is so rare that's why me and others now call bullshit on the post. Most average people is between 10-15 per year.

            Also he would have helped his case posting pictures.

            [–]theselfmadealpha[S] 1 point2 points  (4 children)

            You've never heard the term "noob gains?" It's not uncommon for a completely untrained person to put on 1-2 lbs of muscle per month in their first year.

            So yes, I put on about 15 pounds of muscle in my first year. Then I put on another 15 pounds over the course of the next SEVERAL years.

            My results aren't anything special. I see young guys in the gym put on 20-25 pounds of muscle in their first year, no steroids, no supplements. It's totally doable.

            [–]biglaughingcock 4 points5 points  (2 children)

            bro yes. PB&J twice a day and half gallon of whole milk after every workout on top of my regular diet for bulk. cut that out and i get lean as fuck. diet is half the battle bruh

            [–]theselfmadealpha[S] 5 points6 points  (0 children)

            Absolutely. I'd argue that diet is like 3/4 of the battle. Whole milk and PB are two of my favorite calorie-dense foods. Sounds like you're killin' it, brother!

            [–]rashnull 4 points5 points  (4 children)

            Mind giving us more info about your journey into jumping on to TRT, it’s effects on you, and where you are now?

            [–]theselfmadealpha[S] 6 points7 points  (3 children)

            I may write up a long, detailed post about TRT. In a nutshell, I've been on testosterone for several years now and I haven't regretted it for a second. More energy, better sleep, more confidence, more muscle, more strength. Downsides are that I have to pin myself twice a week, and get bloodwork and visit my urologist twice a year. Other than that, it's all good.

            I go to the leading TRT doctor in the country at Men's Health Boston. People come from all over the country (and world) to go there. If you're in New England, I'd highly recommend them.

            But yeah, I'd like to write up a big post about TRT and male hormones in general because it's incredibly important to what we're all trying to accomplish here.

            It's a hell of a lot easier to be alpha as fuck when you've got high testosterone and low estrogen than when you're hormones aren't in check. I've also noticed that I'm more rational and less emotional when my testosterone is high and, especially, when my estrogen is low.

            [–]ddiogenesofsinope 3 points4 points  (1 child)

            So you roid

            If you came off the pins, do you honestly think you'd have the same confidence? When all your confidence came from a bottle

            That isn't alpha

            [–]everquestnerd 1 point2 points  (0 children)

            Curious, how many years exactly? And have you gotten an ultrasound of your heart?

            [–]JDRoedell 1 point2 points  (0 children)

            Excellent breakdown. I used to be 155 lbs. 5’11”. I’m 39. Been doing 5x5 and then a modified version of it adding in hypertrophy for past 3 years. now I’m 178. Lifting and eating. Gotta eat big to get big.

            [–]MalikTheWolf 1 point2 points  (0 children)

            Can't wait to start training. Thank you for this post!

            [–]Ihatemoi 1 point2 points  (0 children)

            To all the people bashing on you for this post. I truly appreciate your honesty on the topic. Other people would go on to say it was all natty blablabla. You on the other hand took the risk to say you were having a TRT which could jeopardize this post´s credibility.

            Excellent post and keep the good work, I have been weightlifting for the last 8 years (fuckrounditis) I have been lifting more concious of my efforts in the last 6 months, my results have been steady and clearly positive. There is no denying, consistency and putting in the hard work pays off. We have to remember that life is not a fucking sprint, it is a marathon.

            [–]That_Deaf_Guy 1 point2 points  (1 child)

            22, 5'9 132lb. Lifting since 18, on and off cos I was smoking weed everyday. Now that I've cut that shit out and carried on going gym consistently, all I get is looks and compliments. I've been blessed with great bicep genes so girls fucking love it, calling me "big arms", and I notice people's eyes directing towards my arms and chest and back at my face. Lifting is no joke, just last night I was the centre of attention in my group of friends simply because I was in a t-shirt.

            My friend also happened to have a clip that goes on your finger and measures resting heart rate. I'm the only one in that group that consistently lifts and mine was sitting at the lowest resting rate. That must mean something, someone correct me if I'm wrong?

            The people who tell me they're not losing/gaining weight/muscle are consistently the ones that have also told me they're fussy eaters. Get your diet in check and lift. It's the best thing you'll do.

            [–]Trooper_1868 1 point2 points  (0 children)

            When my mom found out my resting heart rate was in the low 40s she took me to a bunch of doctors. Probably because my older brother is a national level athlete and his was at 65. Pays to have tasty genes :)

            [–][deleted] 1 point2 points  (15 children)

            You’re 6ft and probably have a great face. You won’t have women twirl their hair around if you were subhuman.

            [–]theselfmadealpha[S] 3 points4 points  (4 children)

            I'm not ugly but I'm no Brad Pitt, either. I've come to the conclusion that game and social proof are way more important than looks. I was missing two of my front teeth for months a couple years ago and I still managed to meet, date, and bang several attractive young women. It's all about your attitude.

            [–][deleted] 2 points3 points  (3 children)

            There is no “game” in just casual social interactions where they turn to involuntary signs of attraction.

            [–]theselfmadealpha[S] 2 points3 points  (2 children)

            Whether you decide to play or whether you even recognize it, I promise you, there is game in EVERY social interaction.

            [–][deleted] 2 points3 points  (0 children)

            Women just tailor their interpretations of things based off how a man looks

            [–]1Fossil54 3 points4 points  (9 children)

            Get fit. Get a haircut. Dress decently.

            Congrats you’re a 7 now Quasimodo

            Stop making excuses

            [–]CivilizedTangent 0 points1 point  (3 children)

            nice post! newbie here, i’ve been working out for since January and i’m doing strong lifts 5x5. how long did it take for you to get your body to where your proud of your hard work?

            [–]theselfmadealpha[S] 0 points1 point  (0 children)

            I started seeing results after a few months. But it took several years to get to a place where I was proud of the way I looked. Keep in mind, though, that I started out being very underweight. I've seen a lot of younger guys in the gym make amazing transformations in anywhere from 12-18 months.

            [–]An_Actual_Politician 0 points1 point  (1 child)

            I started Stronglifts in December. How's it going for you? I'm really enjoying it. Was fairly fit looking already but have lost close to 20lbs. in the last few months while putting on some great noob gains.

            I'm 6', 180lb and now within less than 20lbs. of being able to bench my own weight, which was a metaphorical goal when I started after being cheated on.

            [–]CivilizedTangent 1 point2 points  (0 children)

            i had started in january and i restarted at some point because i wasn’t following the program the best i could. i’m an extremely skinny fellow and 20 years old. since taking everything as seriously as possible and being consistent i’ve done well. gained 6 pounds within the last 3 weeks. weighed 123 when i started and not i’m 129. was asking op because i wonder when i can admire my hard work but i plan on staying in this lifestyle until my time is up so i guess it doesn’t matter. i just hate being so freakin skinny

            [–]Imalostman_ 0 points1 point  (2 children)

            Get selfmade,

            Is it better to do my 20mim cardio before or after lifting?

            [–]RedEmbrace 5 points6 points  (0 children)

            After 100%. If you do your cardio before your main work you'll be noticable weaker from fatigue. If you don't get fatigue after your cardio sessions then obviously it won't have an impact but that means your cardio most likely sucks as it has no impact

            [–]theselfmadealpha[S] 2 points3 points  (0 children)

            Everyone's got an opinion on this, so take mine with a grain of salt. That being said...

            I do cardio after lifting and here's my rationale: When you exercise, you use up the glycogen (sugar/energy) in your muscles. I prefer to hit the weights when my muscles are full of glycogen, so I have more energy to lift. Then, when I do cardio, most or all of the glycogen in my muscles is used up and my body has no choice but to burn fat for energy.

            However, I don't think it really matters that much. I know plenty of guys in great shape that do cardio first. I know plenty that do it after. It all comes down to what works for you. The important thing is that you are doing cardio. The when isn't that important.

            [–]ImALoneWolfBaby 0 points1 point  (3 children)

            yesterday was my 6 month mark. Holy Fuck is it frustrating being this patient to see results but the numbers show progress. I am 6'3 and as you know as a fellow tall guy, it seems we have to put on more to show what average height guys show. I am hoping to be 190 by early next year if not 195.

            [–]theselfmadealpha[S] 4 points5 points  (2 children)

            Keep at it, brother. We live in a society where we want results easy and we want them now. But anything worth having takes time, patience, and persistence. Changing your body takes time and lots of it. Just try to focus less on the destination and enjoy the journey.

            And you're right: The taller you are, the more muscle you need to put on for it to be noticeable. But when you do put it on, when you walk into a room, believe me, everyone takes notice. Just be patient and know that it's totally worth all the time and effort.

            [–]ImALoneWolfBaby 1 point2 points  (1 child)

            For sure! Honestly to your points I can say you are dead on with everything. It isn't just about looks, that is why I started 100% the only reason but the health benefits, the discipline you learn from it, the strength you gain, people you meet at the gym over time and it is overall just exciting pushing for those extra achievements.

            [–]theselfmadealpha[S] 1 point2 points  (0 children)

            Shit, I forgot to mention discipline! That's another HUGE benefit of lifting. In our we-want-it-now society, learning to work at something every day for months and months without instant gratification is a very useful skill. Lifting weights taught me that if I work at something a little bit every (or most) day, over time it amounts to big things. I've applied that same thinking to my writing and entrepreneurship and it's taken me very far!

            [–][deleted]  (3 children)


            [–]theselfmadealpha[S] 0 points1 point  (2 children)

            Eating fat won't make you fat. Eating more calories than your body uses every day will make you fat.

            As long as you're getting plenty of protein, too, I wouldn't worry about it. I used to do the same thing. I'd put either olive, avocado, or flaxseed oil in my protein shakes for extra calories.

            [–][deleted]  (1 child)


              [–]theselfmadealpha[S] 0 points1 point  (0 children)

              In theory, yes, it should. But I've tried this and so have other people that I know and it doesn't work out that way. Not only does eating shit all the time make you feel like shit, it results in a kind of bloated look.

              And you're right, that's the purpose of a bulk. When you're eating a surplus of calories and working out, you gain muscle and maybe a tiny bit of fat. When you're eating a surpus and not lifting, you just gain fat.

              [–]ChocolateHead 0 points1 point  (1 child)

              Where can I find good workout programs?

              [–]theselfmadealpha[S] 1 point2 points  (0 children)

              Look up Starting Strength. I haven't used it personally but I looked it over a while ago and it looks solid. I know a lot of guys that have gotten great results from it.

              [–]1996_Luna 0 points1 point  (3 children)

              My workout routine is as follows : Squat first , Barbell Curls , OHP and end the workout with deadlifts . I’ve been doing this for 6 months and wondering if it’s bad to do the same workouts 3 times a week ( MWF ) . I eat a whole pack of tyson’s chicken breast on my workout days as well , cooked with Olive oil and I also eat bananas . I do eat junk food time to time but not as bad as before . Drink nothing but water , gatorade or chocolate dutch milk .

              [–]theselfmadealpha[S] 2 points3 points  (1 child)

              I'd mix it up a little bit. Squats, OHP, and deadlifts are all excellent lifts and should be the core of your program. But you should add some other lifts as well. The important thing is that you're increasing the weight and/or reps every week or two.

              [–]1996_Luna 1 point2 points  (0 children)

              I Appreciate the feedback man . I’ll search what other workouts I can add to my routine . Thanks man

              [–]SandyShoes08 0 points1 point  (0 children)

              At least swap ohp with bench press every other workout.

              [–]BabaMosgu 0 points1 point  (0 children)

              Great post! Honestly one of the most thorough and inspirational post I have read on TRP for a while now. I love how straight to the point it is and covered pretty much everything

              [–]Scandinavianredpill 0 points1 point  (0 children)

              agree, sounds much like my own story. Not on TRT though. When I started working out I had kinda low T, now I have high range normal T. Also agree on the compound stuff, I always grin to myself when guys are doing 10101 machine excercises for small muscle groups and looking the same year in and year out.

              Eating enough was the hard part for me, I had lost alot of weight and didn't want to end up fat again. It took me a while to realize it's pretty fast and easy to torch fat with the right strategies so it's not too big of a deal if you put on a little bit of fat.

              [–]Ramp_Up_Then_Dump 0 points1 point  (0 children)

              Did T replacement caused any side affects? Do you have to use it untill you die?

              [–]writewhereileftoff 0 points1 point  (0 children)

              Agreed. Great post. I'm doing exactly what is described in this post. Never felt better. And the cardio thing is definitely true. Take notes guys!

              I would only advise against trt until you are late thirties at least. Once you are on it you'll prolly never get off it.

              [–][deleted] 0 points1 point  (3 children)

              Is it possible to gain muscle while running a caloric deficit? I'm 6'2 200lb, dropped 20lb from 220 in a couple months just through intermittent fasting and dropping soda and sugary snacks from my diet. I am at roughly 18% body fat(rough estimate, only method I have his tape measure, scale, online calculator). I want to drop another 20lb of fat, but I also want to work out on a regular basis and gain more muscle. Would I be better off quickly cutting down to 180lb then eating a lot and going hard at the gym, or can I run a smaller deficit and still make gains? I haven't really made any kind of diet plan but meat makes up a large portion of my diet, so I'm getting a lot of protein at least.

              [–]Trooper_1868 0 points1 point  (1 child)

              I hope he answers, because I am not sure about this also. I suppose you must be able to, but maybe just not size, if that makes sense. You might be able to build lean muscle.

              [–]Captain_Sorbo 0 points1 point  (0 children)

              You should lift regardless and yes you can just keep in a small deficit. Lose 2lbs a week max. I went from 230-190 in a month and a half. Lost more muscle than i wanted. Losing fat doesn't mean as much when you lose muscle too.

              [–]kingsup 0 points1 point  (0 children)

              Excellent post mate! Thanks.

              [–]vyrulence 0 points1 point  (0 children)

              Thanks for the write-up OP. I was literally just starting to make a list about "Why I should lift" to remind myself of the benefits. You just saved me some time :)

              [–]BlackCraneStoic 0 points1 point  (2 children)

              Appreciate it. I'm hypertrophic AF but I've been losing alot of weight lately because of a shit 12+hr job that pays peanuts. Time to reprioritize.

              [–]1Sir_Distic 1 point2 points  (1 child)

              You're losing a lot of weight because you don't eat enough calories and especially protein. It's not the job. On break(s) you can eat lots of protein and calories. It's not easy. I know.

              [–]BlackCraneStoic 0 points1 point  (0 children)

              I'm adjusting my diet to eat way more oatmeal and kodiak cake waffles loaded with whey plus eggs in the morning followed by 3 servings of 25g chicken cutlets to at least maintain 180lbs of weight. It's rough working 11hours nightshift but if it were easy everyone would do it.

              [–]The_Driver1979 0 points1 point  (0 children)

              How do you just get on trt? I went to my doctor and got my testosterone levels checked and I was in the low normal range so they said they wouldn't prescribe me and trt.

              [–]1Sir_Distic 0 points1 point  (0 children)

              Everything in this post spoke to me. Short, skinny, no muscles, weak, etc before I joined the gym (Thanks to TRP). I really started working out at 44 years old. 46 now. I've been having trouble gaining muscle lately. I realized it's due to diet. I've been drinking protein shakes after the gym, eating more when I can. More protein etc.

              Eat more and you'll grow when you lift.

              [–]delicoban33 0 points1 point  (0 children)

              Tell me if I am hamstering, but I have herniated discs on my back and neck. They are healed a bit but definetly so much risk...

              [–]skyhermit 0 points1 point  (1 child)

              Do you have any advice for short guys (5‘3)? Should I lift

              [–]theselfmadealpha[S] 0 points1 point  (0 children)

              I'd advise every guy that can lift, to lift. Being stronger and more muscular can only make things better for you.

              [–][deleted]  (1 child)


              [–]theselfmadealpha[S] 0 points1 point  (0 children)

              All of those benefits I started to realize before going on TRT.

              [–]showerdudes9 0 points1 point  (1 child)

              How does someone just "decide to get on TRT" ? is it super easy to get doctors to prescribe trt for you or do you mean you buy from the black market ? In Sweden its pretty much impossible to get on TRT unless your T-levels are in the single or double digits

              [–]theselfmadealpha[S] 0 points1 point  (0 children)

              Got it from a doctor. And I didn't just decide to go on. I researched it for almost 5 years, got lots of bloodwork done, etc.

              [–]Garathon 0 points1 point  (0 children)

              Yeah dude, exogenous testosterone is a mood enhancer and builds muscle, duh.

              [–]BurnoutRS 0 points1 point  (1 child)

              Some tips ive picked up over my 5 years in the gym:

              Switch your workouts up every so often. Keeps things from getting stale both for you and your muscles. Theyve proven that sticking to the same workout routine has diminishing returns in the long run as you become acclimated to a certain exercise. This change can be as simple as increasing or decreasing weight, reps, changing from a bar to dumbells or picking a different exercise for the same muscle group.

              You have more energy towards the start of your workout. You can get more mileage by structuring your workout so your heavier exercises come first. For instance, last night was a pull day for me so I hit barbell rows, lat pulldowns, upright rows and shoulder raises. Im up to 90lbs again on the first two (recovering from car accident) upright rows I hit 50lbs and the shoulder raises only 15. Notice how the heavier shit comes first and then I work my way down.

              You can also opt to alternate compound movements and isolation movements. Compounds are a lot more demanding so on a push day or chest/triceps day, for example, you might hit the bench press alternating with db tricep extensions. Then after 3-5 sets of each of those you might move on to alternating skullcrushers with dumbell chest flies

              I've found that pyramid sets are very effective as well. I was recently turned on to reverse pyramids by a user here and ive been getting good results. I used to do a variant of pyramids where you start off with a weight you can lift in the mid rep range, around 8-10 reps, then move to your higher working weight in the 4-8 rep failure range and finish going down to a weight that has you failing around 12 reps for your last set. Standard pyramids have you start at the bottom and work your way up, reverse pyramids start at the top and work down.

              The one advantage Ive noticed that the pyramid variant I used has over the reverse pyramids im currently doing is that starting off in the mid rep range gives you a bit more of a warmup before going for the heavy lift. If I go back and do the math I think im moving a bit more weight overall with the reverse pyramids. Oh well, its nitpicky at this point.

              Dont just powerlift. Its awesome to move heavy weights around, its awesome to see what your 1 rep max is. I was powerlifting and only powerlifting for the first 2 years I was in the gym. My elbows have never totally been the same. I never incurred serious injury or anything but give yourself a rest every so often. You can go to the gym everyday if you want but throw in a low weight, high rep day. Work through form and make sure youre doing everything the right way. Learn about yoga, stretching, essentrics, postural correction and all that good shit that you can incorporate into your warmups and cooldowns to keep yourself in optimum shape.

              Being muscular limits your flexibility, lifting heavy all the time stresses your joints and eventually something could snap. Im working myself back up to the physique I had 2 years ago, before a car accident put me out of commission with a brain and spinal cord injury. I should be dead in all honesty. The guy hit me going twice the speed limit and I was on a country road. Anyways deadlifts, squats and anything else that requires you to keep your back straight/have good form, thats a totally new ballgame for me. Really easing myself back into it to avoid further injury at all costs.

              With proper time and attention paid towards strengthening my core, correcting my posture, increasing flexibility, ive been able to reduce a lot of my everyday pain and greatly improve the scope of what i can do in and outside of the gym. I write this to emphasize the effectiveness this can have for the uninjured to prevent themselves from ever having to deal with this kind of shit.

              Plan your shit out ahead of time. My first order of business upon entering the gym is to pull out my notebook and write out what im going to be doing and set up my tables so I can track my progress. If you dont already do this, get into the habit of it. I just finished a logbook i started in 2014 and that shit feels awesome to hold in my hands. 4 years of human accomplishment

              [–]theselfmadealpha[S] 0 points1 point  (0 children)

              All excellent advice. I agree with all of it!

              [–]Lordracula 0 points1 point  (7 children)

              For the first 27 years of my life, I never weighed more than 140 lbs and I'm 6' tall. I was all skin an bones. Then, I got my first gym membership. When I first started going, I had no idea what I was doing. I'd show up, lift stuff, use a few machines, and call it a day. That was enough to make some newbie gains and I put on about 15 lbs of muscle over the next few months.

              HAHAHAHA! Stopped reading at that last line, OP clearly doesnt know what he's talking about.

              [–]PreOrgasmGroanLness 0 points1 point  (6 children)

              If you're 140lbs, but eat properly, you can easily get 15lbs of muscle noob gains by doing whatever workout routine. It matters little

              [–]Lordracula 0 points1 point  (5 children)

              Noob gains yeah, pure muscle noob gains no.

              [–]ntc1995 0 points1 point  (0 children)

              What u need is lifting to be healthier and stronger for yourselves. not because of pussies or trying to get jack as shit because i assume most of us are not 6 foot multimillionaire who have monster DNA. Lifting weights takes a lot time, energy, money and effort. The taller you are the more you have to eat to pack on muscle. Not all of us will have that luxury to be eating a lot so do what you can with what you have. Do not compare yourself with Cap America here because our lives are all different. There are ways to better yourself and lifting is one of them.

              [–]4ktx 0 points1 point  (0 children)

              Test is known to change your brain chemistry.... You don't feel more dominant you "are" more dominant.

              [–]bigbodybuilderr 0 points1 point  (0 children)

              Bitches love muscles really?? Who would've thought.

              [–][deleted]  (1 child)


              [–]theselfmadealpha[S] 0 points1 point  (0 children)

              DNP can come with some serious side effects. I wouldn't recommend it for everyday fat loss.

              [–]TunedtoPerfection 0 points1 point  (0 children)

              Dude you took steroids... ANYTHING works when you are on gear

              Working out and getting gains on gear comes down to eat all the things and lift heavy shit everyday.

              I do applaud you for going "natty" for a bit but at the end of the day, as a 35yr old man myself, if you want to be a top competitor in the sexual marketplace gear is probably a requirement at this age.

              I've been off an on lifting for about a year, the last few months has been more consistent since focusing more on myself and less on chasing tail. Looking into starting TRT this winter, I just want to start it when I get back to low rep, heavily lifting again for a bulk.

              [–]Wolveryn 0 points1 point  (0 children)

              Great post, couldn't agree more.

              A really important point to add to your post, track your workouts, monitor your progress, remember what you did last week, try to add a minimum extra 0.25kg on each side after each session.

              Track it. Track it all!

              I use a couple different apps for workout tracking atm, theworkoutlist and jefit.

              [–]youngzari 0 points1 point  (0 children)

              Great post! Thanks brother. This has been bookmarked.

              [–]jimbad05 0 points1 point  (0 children)

              My problem is that nobody really explains lifting for fat loss

              Sure, everyone says you should lift when losing weight, but how?

              I've tried 5x5 and other heavy powerlifting style workouts. They leave me tired and sore. When you're tired and sore at the end of the day, and your lifts in the gym aren't increasing, it makes it really easy to talk yourself into another couple hundred calories at the end of the day. After all, your body is just gonna use it to build more muscle, right?

              Of course, that takes away from the calorie deficit which in turn hinders fat loss.

              Right now, I'm just focused on eating the correct amount - 2000 - 2500 calories every day, no exceptions. No cheat days, no 5000 calorie pizza/chicken wing/pizza binges on the weekend because I had a good week, just a solid 2000-2500 every day. That needs to become my new normal.

              Then I'll add in a little cardio, and then maybe lifting, but I'm keeping it light and high rep this time.

              Powerlifting for fat loss is an oxymoron

              [–]FeelsSmallMan 0 points1 point  (0 children)

              I started powerlifting like 2 months ago and gained 10 pounds and I think I still look same in clothes but it’s like women can sniff that shit, the number of IOIs I get definitely increased.

              [–]Sajutsu 0 points1 point  (2 children)

              But what if you are skinny fat? Do you burn fat first or gain?

              [–]theselfmadealpha[S] 1 point2 points  (1 child)

              Build muscle first, then burn fat after bulking for a year or more.

              [–][deleted] 0 points1 point  (0 children)

              I fucked up my spine because I didn't consult someone to take a look at my joints in the neck to see if it can take bodyweight exercises and alas it couldn't. It's enough to be lean for girls since most guys are fat or skinnyfat. You can do it with swimming and jogging or basketball etc.

              No posts on joint health and stretching op? Recommending steroids for beginners? Good for you pls mention you ain't a medical professional just like I am neither.

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