Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

arm and delt vascularity improving, great job!

looking great. wp

5/6/25
160.2 lbs- Push 1
Incline DB 3x
50x8 wu
60x19f
70x13f
70x11f

Cable cross overs/machine fly 3x

SP machine 3x iso lateral
Standing SP
35x13f
35x12f
35x10f

Bench machine 3x
140x5 wu
160x14f
160x13f
160x11f

Behind back cable raises duel
10x17f
10x15f
10x13f

Prone DB flys
20x17f
20x
20x

Pull downs 3x

DB skullcrushers 3x

Abs @ night

TM 1.0m @7.0

5/7/25
162.0 lbs- legs
Preacher curl 3x
Standing curls
25x5 Wu
30x5 wu
35x15f
35x13f
35x12f

Seated hamstring curl 3x
65x5 wu
85x17+f
85x13+f
85x11+f

Hyper extensions 3x

Leg press 3x
90x5 wu
140x5 wu
180x16+f
180x13+f
180x12+f

Leg extensions 3x
75x5 wu
90x12 wu
105x15 wu I guess?
120x18+f
120x15+f
120x12+f

Abs

Alright guys I’ll be back in a week or so. The vacation prep is over we went from 175 lbs- 159.6 lbs !! (-15.4 lbs)

Before:

Spoiler

Show

[url=https://ibb.co/VcNjvzDC]

[/url]
[url=https://ibb.co/8LFm7Yw5]

[/url]
[url=https://ibb.co/Bm37VpK]

[/url]

After:

Looking shredded in Punta bro.

But what's up with the sausage fest in Punta Cana? Saw your 'gram and was disappointed. Punta more for couples.

In before bulk to 175.

But nah man, you just need to say at 160. It's healthier and looks fine, ladies probably like. Your game would go up 1% if you got to 170 shredded. And it would go down 5% if you got Evohuge.

Time to maintain at 160, the PapaLoco way.

only 5%? hahaha, most non lifter girls and people in general are ****ing terrified of me until I open my mouth (then they realize I'm a silly goofball). Maybe just b/c its China and muscles/manliness have a more negative connotation. I'd put it at around down 60%+.

I saw the light on bodyfat partially because of you, loco. And I agree, for a guy who's around 5'9 to 5'11, 160lbs as a lifter with 4+ years in the gym with smart hypertrophy training who is actually tracking macros and bulking and cutting but isn't an actual natural bodybuilder building his life around it is a healthy bodyfat/muscle mass which is going to maximize the 3 variables of health, aesthetics, and opposite sex appeal. Maybe he's around 172 at the peak of his bulk and around 152 at the bottom of his cut and it sort of averages out to around 160lbs and that's about where he looks, feels, and performs the best.

**** 160. It’s for the birds. I went to 166 and came back down to 160 to tighten up a bit and start tracking again. My goal isn’t a weight it’s how I look feel and how much I can eat. Let me give you an example, today I went to a bunch of diff stores to buy this chick a stainless steel garbage can and I needed a few of those big ass tubaware containers so I can make 800 grams of tuna all in one shot. Anyways when I’m walking in wearing black sweats and black fitted t shirt (Calvin Klein) black shoes black backward hat and yes black shades an Indian dude yells over and I couldn’t hear him. The Latina chick I’m with is a baddie and I just thought he was being a creep and told baddie stay here then took my shades off popped a quick side step and said yo my man what was that.. he then yelled again “I said you got a sick physique my man” I then scratched my head and said oh thanks my bro. Another kid in another store said ur shoulders are huge. Look.. unlike tinybro loco I don’t do this for the glory (pretending that some 10/10 Onlyfans model is going to be leaking and oozing from the sight of 3d delts and sub 10% loco verified body fat percentage). The reality is you have to do this for yourself and on the real I don’t even care about complements or validation. I know what I want and I actually like the process/ grind of hitting a goal weight. Also side note when I look at the mirror I tell myself 6 packs only look good with reasonable muscle mass so it’s time to work lol.

For myself all I want is to look kinda how I do right now but just be able to eat another 1000 calories a day and illl be happy as ****. To get there I’ll need to tack on another 5lbs of LBM based on my calculations. That’s the goal right now.

We got there. Gained 5 lbs LBM in 3 months. Easy game. Calories now at 3,450 doin 10k steps/d. I’m thinking about doin a bulk for a year straight. im seriously over this. Im tryin to get some serious gains. Being lean is cool but lets face it having an average physique for so many hours in the gym is for the birds. Heaviest I’ve ever been was a decade ago at 179.8 lbs. We going to hit 185 lbs minimum. Stay tuned.

In before fattiesville

How fat was Lee Priest during his bulk before he looked incredible at 21 bro? Mark my words by the time i hit my genetic potential which will be 1 long cycle of bulk/cut I’ll be 170 12% aka 170 15% Dexa (+3% headfat). Time to make the juice worth the squeeze and we gonna drain this kitty kat. I legit just broke off a relationship for the gym, I know rich is looking down saying dat a boi and now the sky is the limit. As a matter of fact for the non believers go ahead arrange a prop bet BUT they WON’T bc the force is too strong wit me. They want to bet against the some weak minded lib yuppie not against somebody who will never throw in the towel. The best part is I’ll be doing this without doing the overrated exercises such as squatting or deadlifting.

We at 167 steady. Slow and steady while grinding hard. 3 hr leg workout. Don’t care if I get phat as long as I follow the plan I’ll b aight.. about 20 lbs to go

Spoiler

Show

Reload on carbs. On dat dere sugar gainz

Spoiler

Show

[url=https://ibb.co/5gjYrZJ7]

[/url]
[url=https://ibb.co/k65MqTw5]

[/url]
[url=https://ibb.co/b5dN93XP]

[/url]

One of the things I’ve discovered was how important time under tension is and there’s something about doing a lot of reps that creates a hypertrophy imo. So for me anything under 10 reps is a rare entity.

In the past I’ve made the mistake of overcompensating on form/technique and underestimating the value of progressive overload creating the reverse result of my goals. I’ve come to the realization that in order to create decent muscle mass I needed to create muscle stimulus for longer periods. What I mean by this is even if I am stuck at a weight let’s say bench press I normally do 270x12 which is done at failure then 270x10 followed by 270x7 for 90s rest period. I use this example bc it was a recent plateau. I’ll either do 1 of 2 things either drop down to 230x20 for 3 sets and push it to my absolute limit OR do the same 270x12/10/7 followed by 30 second intervals of hitting failure so normally that will add 2-4 reps to the total bench volume per set. This is the system I’ve been accustomed to as of recently. I don’t know what science says but I know for a fact this **** works.

Now what I’ve been wondering was how much does a pump matter in a workout. Let’s say you are being lazy and take the total amount of volume of bench but are doing 3 min rest of every exercise meanwhile subject 2 is doing the same thing with 90 sec rest time. In turn the total amount of volume decreases for subject 2 due to fatigue however the muscle stimulus has increased from hitting failure every set or 85% of sets. Subject 1 has so much rest time that the total volume has increased slightly while breaking no sweat. Over let’s say a period of 6 months which subject will have better strength results and why?

Aighttt amigos we making sum progress

Left- 162 lbs roughly 10% body fat (year 2015/ eating 2300 calories)
Right- 167.5 lbs roughly 10% body fat (year 2025/ eating 3364 calories)

Spoiler

Show

[url=https://ibb.co/5XpqcnWf]

[/url]

I decided to ditch my workout partner. I told him if he would only workout as much as he yaps he would be a force to reckon with. He has enormous potential and when he’s in the moment he pushes me to my full potential and even yells at me to go past failure which is what I valued so much in him. However time has shown hes more concerned with the pussi kats in the gym and talking wit gym bros than harnessing his energy and it’s a damn shame. Our last leg workout he told me that’s the hardest workout of his entire life and he never felt like he had the sensation to puke during a workout. I told him I was proud of him (he’s a young kid without much parent guidance). These young kids doe, they are too focused on quick results and they demotivate themselves. I can’t be around that energy. Back by myself and it’s been stellar workouts since then.

Bulk continues..
weight 168.2
cals 3,562
macros 222p/376c/130f (50 fiber)
Steps 10k but avg 11k (gonna try to lower this down a bit)
Cardio 5m/wk

I’ve been doing legs 2x/week for the past 4 months or so and it’s the first time in my life I’ve seen gud results but now that I love doin legs I’m killing the sessions and my upper body is losing intensity. Back has been gud but now I absolutely hate doing chest bc it’s so tough for me to increase the load/volume bc I’ve been tapped tf out. I’m just gonna have to hit 4k calories and get over that hump or sum sht to gain some motivation. Feel like my shoulders are lit but my arms are fkn noodles I need some size. Sht has been bothering me lately but I still have a lot of my bulk left but if I go another 4 weeks and don’t get stronger for chest it’s gonna worry me.

Gotta take the week off following post tat took around 12-13 hrs

Prob will just hit 3k cals a day as long as I have my protein shake (35p), beef meal (70g protein) + chicken meal (30p) i can eat whatever I want to fill the rest of the calories. Just bought sugar free ice cream around 100 calories per serving and Costco cheesecake to fill around 900 calories end of the day (if I have 1s ice cream and 2s cheesecake).

I’ll try to hit 10k steps a day but at min 7500. I will do legs everyday for a week since I can’t use my arm at all. I switch off on my legs so I can train them everyday. Today was right quad/right hams and tomorrow left side etc etc. Some of the girls at the gym talk to me and tell me I’m one of the only guys at the gym who religiously train their legs lmao.

Since when did health and fitness get so soft on here. Bunch of delusional old farts who are as sensitive as gen z with purple hair wit the name tag of Karen’s up in this bish. Pitiful.

2 days 15hrs with everything under the gun prob 12h. I asked if we could do 9-10 hrs the first day and he said he normally doesn’t do that. Wud I be able to take the heat? I said absolutely. The end of day 1 the pain was brutal lmao but I used the gym breathing technique and pretended I was about to hit last few reps of a heavy leg day. This technique got me past the worst parts which wud of made guys like the gen z old fart cry in agony you wud think loco was clowning his 2-5 game again.

Here’s the piece. You can’t see the whole piece but good enough.

Spoiler

Show

[url=https://ibb.co/206WPyTm]

[/url]

Nah bro this guy can’t talk sht about my legs until he breaks 20 mins 5k. Even I did that in high school at Holmdel park one of the toughest courses in Nj. Guy is straight weak sauce lol.

Phuck him. Guy would be less miserable if he knew how to eat on a deficit. He thinks eating like 1k cals over a long term period is going to yield the best results cause a fitness app told him so.. it’s as ridiculous as Shaniqua telling the gov she is going to use her EBT funds properly this go around.

I forgot how miserable this process of tattoo healing is. Sheeeeshhhh if you think you got strong will power try getting a tat and overnight fight ur inner demons to make u itch the facker.

Regardless I knew this was part of the process and the sooner it peels the sooner we get thru it. I’m hoping by Thursday the bulk of the scabbing comes off naturally.

I’ve been doing a good job at keeping active and maintaining as much of my frame as possible. I’m working my left arm out and both legs everyday and maintaining 10k steps. Some of the 19/20 year olds that are ignorant think it’s cool to clown me when they don’t realize I can’t use my right arm at all. I know it looks crazy doing BB RDLs with one arm but I still feel it on my hams and since I can’t do prone leg curls it is what it is. One more time they play around I’m stepping to them. **** is just childish. I guarantee once I step to them like I did with the others their age they get that look on their face and all of a sudden their joke becomes the most unfunny joke alive. Haha funny how that works. In other news I’m excited to workout again once this clears up and my back is finally feeling a bit better. So far it’s been day 7 off from “working out” and day 5 post tat. Calories are at 3000 and it feels like I’m barely eating, crazy how fast my body got used to eating 3600. Weight spiked up to 172 after day 2 and now it’s back where it should be 167.2. Eating Ellios pizza at 1am following 210 grams Costco cheesecake and 3 shots of Tito’s every single night has been fkn mint.

Why wouldn’t you do KB or DB RDLs? Is that an availability thing or do you think BB hits different?

I’ve always felt the most tension using smith machine also with my disc hern the assisted movements have helped a ton with injury prevention while keeping the tension in the right areas.

This was day 9 of the healing process. Finally back at it. I got weak but it will come back quick.

Tat healed and we bak on the grind. Did a good job maintaining my weight at 167 lbs having 2900-3100 cals per day min activity. Now back at 3500 hovering 167-168.

NSFW.. Tryin to get bigger wheels. Pic taken at 1am so no pump.

Spoiler

Show