>pull ups
>push ups
>dips
>squats
>running

Why do you need more?

cuz I was tired of weighing 60 kg

I like to look and be strong

>>76301249 (OP)
Bench, ohps, rows and curls.

>>76301263
that's my goal

>>76301263
60 65 kg is the ideal weight for health and aesthetics if you're short (170-175 cm) and do sports.

But gymbros and americans aren't ready for this conversation.

I bench 95kg, do 20 pull ups, run a 40 minutes 10 k at the same time and it's the best balance between fitness, health, and aestetics I ever had.
I used to be 10 kg heavier and it sucked. Bulking is intuitively wrong because it makes no fucking sense.

I feel very good, I sleep well, I have endurance when I play sports. I'm lean all year long

>>76301449
Facts. This place has been induced with terminal body dysmorphia and if you don't have bulging traps and varicose roid veins then you're a twink.

>>76301449
>>76301263
>>76301469
Bro, just go by the Broca Index like everyone did before the WHO pushed BMI and all that bullshit in the 00s.

It's
>Height in cm minus 100 for your normal weight +/- 10% for the limit towards too fat or too skinny
>So for 170 cm height, it means you should weigh 70 kg. 77kg at most, 63 kg at least.
Why does it work so well (Notice it almost perfectly aligns with your natural instincts)? because it wasn't developed by communists who played doctors, it was developed by an actual scientist for the army.

https://en.wikipedia.org/wiki/Paul_Broca

Problem is that guy wasn't exactly politically correct:
>As a proponent of polygenism, Broca rejected the monogenistic approach that all humans have a common ancestor. Instead he viewed human racial groups as coming from different origins. Like most of the proponents on either side, he viewed each racial group as having a place on a 'barbarism' to 'civilization' progression. He saw European colonization of other territories as justified by its being an attempt to civilize the barbaric populations.[n 4] In his 1859 work On the Phenomenon of Hybridity in the Genus Homo, he argued that it was reasonable to view humanity as composed of independent racial groups – such as Australian, Caucasian, Mongolian, Malayan, Ethiopian, and American. He saw each racial group as its own species, connected to a geographic location. All together, these different species were part of the single genus homo.[42] Per the standard of the time, Broca would also refer to the Caucasian racial group as white, and to the Ethiopian racial group as Negro. In his writings, Broca's use of the word race was narrower than how it is used today. Broca considered Celts, Gauls, Greeks, Persians and Arabs to be distinct races that were part of the Caucasian racial group.[43][n 5] Races within each group had specific physical characteristics that distinguished them from other racial groups.

>>76301449
What's your squat and deadlift

>>76301449
>60-65kg
>170-175cm
if you have a tiny frame ig

>>76301263
how do you even get to 60kg if you're not 12?

>>76301504
listen to this guy
170 70
180 80
190 90

>>76301249 (OP)
>no ab exercises

>>76303065
That's monstrous for an Indian/Chinese

>>76301263
Say no to victim weight.

>>76301449
You're built like twiggy bitch my guy. Im 174cm and 80kg and would murder you. I have great definition. I bench 130kg natty. Get a grip and bulk cleanly you won't feel fat.

>>76301449
Im not even making best gains possible or even bulked 100% but you gotta try overdoing freq so on a +500(i do like +800 so i dont get near maintenance) youre just building muscle every day, almost works too well with powerlifting blocks if you are less strict on monday bench day and do more of a 5-10 day split and reap the rewards of building up high amounts of fatigue/proton syntheses with a long rest weekend is how im periodizing lately.

Oh you might be torqued off all that cardio and not have proper rest periods or even warrant them in the case of calisthenics, pushups/dips give basically 0 gains compared to a full weight routine. You feel healthy because you arent fatigued/fucked up tendons. I have only felt more athletic as i get more muscle, albeit i am pretty good with minimizing fat gain while putting on the same anount of muscle.

>>76305035
177cm and 75kg here trying to reach 80kg, really the mass and strength i'm gaining trumps over the leaness i'm losing, i'm way more intimidating now

>>76305061
So you train x5 and rest on weekends?

>>76305065
Instead of lazy gaybo bulking you legit can time fat loss hourly, and just otherwise stay on top of lifting/bulking and micromanage to a high degree(insulin high for a bunch of snacks a few hours beforw lifting). If i were wrong i wouldnt have lost weight and gained muscle without any extended period of bulking or cutting.

>>76305073
Would you consider me fat tho? I'm not eating like a pig i just eat more especially the days i'm lifting

>>76305071
>powerliftong block plus accessory days
>sometimes doing say delt biased presses or another light wide grip bench shit on 2nd day(of bench pl program) and now day 3 is on the 4th day
>super long rests to add lbs to working sets unless burning out to be done lifting
>super high weight less often is still important
>legs like 1x1-2wks, cardio also minimal to minimize faigue(destroys gains past a threshold)

And yeah i just avoided cramming sets and came up with this, now if you dont sleep good you wont reciver as fast. But leaving the gym when you just wont lift as much weight and returning later/doing sets throughout the day/15 min rest kinda work gets you just a harder pump even if you dropset to baby weight and get the superficial 'hypertrophy pump' that you can get easily without being fresh.

>>76305098
>cardio also minimal to minimize faigue
Thats not true, you can do at least 1h a day of cardio and see benefits, only fools avoid it. Also it sets your surplus in a good balance so you don't get fat

>>76305098
And to extrapolate on recovery, you wont be (optimally)building muscle is what i mean if you just lift every day super hard same muscle, high freq works better with bulking.

>>76305103
>high freq works better with bulking.
Agreed and the finalpill for this is Full Body every other day. It just works. You have to autoregulate to find your sweet spots but for me it's 2 sets max per coumpound usually one, but 2 for accesories

>>76305083
Haha im being facetious, i just learned to lower fat gain by timing cuts to not be in the middle of recovery after Tuesday in the lifting week and i hit bench then upper chest and delts the next day so it doeant lag etc.

Id assume youre tryharding at diet, i just go for 10-15lbs either way. The oddest thing i learned about diet is that preworkout can be up to a day or 2 before to perform 100%.

Whatve you been doing for delts? I cant imagine your program or diet could really be tweaked much and get you better results, besides your delts are way bigger than anything else somehow, im basically the opposite build of you because i spent over 80% of my presses/shoulder health on flat bench variants last year and i need to fill out delts of which your anterior are quite developed.

>>76301249 (OP)
Wut if I do pushups chinups kettlebell swings and squats and situps?

cardio. other than that weighlifting is super gay

>>76301504
Based

>>76305101
Just do front squats or oly lifts when bulking, your cardio should already be in a good spot but thats the difference between 1 and 2 gym sessions, adds up over the week too. Let alone doing cardio vs getting to 100% muscle fatigue asap or as much as doesnt release a lot of cortisol and shit.

>>76305145
then you post on /fit/ saying
>pushups chinups kettlebell swings and squats and situps
>let me guess, you need more?

>>76305035
>174cm and 80kg and would murder you. I have great definition.
lol, perhaps lmao even

>>76305504
Okay I got it, will he back in a few months

>>76305065
177cm here and 80kg
trying to cut down to 75kg
I WANT MY ABS

>>76306453
Fuck, should I stop the bulk?

>>76306491
I would if I was you, I took my bulk too far over the winter, got up to 88kg and then realized I was fat.
It sneaks up quickly, not to discredit you but judging by the picture you posted you are probably a bit huskier than you realize, cutting fat would do a lot for your physique and even make you bigger (when the shirts off) visually.
I think the best way to do it is to bulk very slowly (like 200-300 calorie surplus) and then when you have lost your muscle definition do a fast hard cut for a month or two and then get back to slow bulking. GL