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@silsophi You've got some size for sure but I see where you're coming from. Hard to tell from one pic but I think you got a bit of a spider mode physique with small arms and big trunk which makes it especially bad with a shirt on. What's your routine like? I'd say put more focus on arms...

@silsophi We need to see pics to have any meaningful discussion, otherwise it's just guessing

@zemuel Not sure if you're being sarcastic but yes him. He's regarded as a natty king, although tbh I'm suspect of his progress too. He's made insane progress over the past few years well into 8+ years of training.

@zemuel around 4 years but it's not a continuous block of time. I'm not sure about this tbh, at least from watching people like GVS. A lot of people saying I'm close to natural limit in this thread, but GVS is way bigger than me.

@goose5587 I'd say around 14-15%?

@pineapple2 38.5-39.5cm

@kaiser25 According to the studies, you only need 0.82g protein per lbs bodyweight (https://www.strongerbyscience.com/the-three-laws-of-protein/)

@notsure17 My goals are simply getting bigger in general, putting on more muscle mass

@ainigma I'm not sure tbh, I really don't know how to evaluate a physique so idk if I can address any weak points. Yep that's what I plan to do to address the volume part of the problem. As in a bigger calorie surplus? Interesting, you'd think a smaller surplus is better for advanced...

@kct29 Idk why everyone is comparing calories relatively. It's a very subjective measure imo. I'm bulking at a rate of 0.41lbs/week on 2261cal per day which translates to 200 surplus daily, from what I know that's the surplus you should be aiming for in a lean bulk no?

@cheung I don't think we should look at calories relatively though. Regardless what calories I'm having, the fact is that I'm steadily gaining weight at a rate of 0.41lbs per week. And if 1lbs of fat is 3500 calories, 0.41lbs is 1435 calories surplus per week which is roughly 200 calories...

@cheung My calories right now is 2261 for a lean bulk. I think you were looking at the average calories number.

@cheung If you look at the attached MacroFactor Data, you can see that I have been doing a lean bulk for half a year now, but doesn't seem to be working that well...

@dawn16 Really? Look at GVS or Alpha Destiny, I'm nowhere near their size. Or look at

@wwjosh19 Very good points. On the protein though, it seems like it's pretty universally agreed upon that 0.82g/lbs bodyweight is more than enough. https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

@marthazh I have been gaining 0.42lbs/week.

@falerin Gotcha, yea I can see this happening. Yea... esp when the feedback loop takes months. I think my plan is to 1. deload for a week 2. lower the volume 3. prolong the bulk to 190lbs+ 4. focus on progressive overloaded week by week 5. up the surplus 6. find a coach Still thinking...

@falerin Thank you, a lot of interesting points. Could you explain a little, I don't quite understand. Are you saying that I should have a bigger surplus, or bulk for longer (but maintain current surplus), or bigger surplus + longer bulk? This is an interesting way to think about it. But are...

@braynman Cutting down to 11-12% bf at 157lbs then doing a lean bulk to 175lbs is not a long term plan? The bulk would last almost a year according to the projections.

@braynman Over the years I definitely improved on my accessory lifts. I just go to 0-1 RIR and if the reps I get is out of the rep range I like, I increase the weight. I'm not sure where you got this from but no that's not what I'm doing. If you look at the attached MacroFactor Data, you can...