This is going to be a THREAD where I blog some of my fitness related stuff, training / nutrition - thoughts and some progress pics. I'm no guru and I look like shit atm, it's just me expressing personal progress. I want to be healthier and look better, done being undisciplined.

GOALS this year

-Improve health all around
-EAT MORE but also better
-Gain around 8-9kg
-Fix some shit habits and regain discipline
-Gain 3-4 inches on legs
-Injury free
-Stay consistent
-Look decent

Nutrition & Diet

Eating is the hardest part by far for me, but also the most important. The gist of it will of course be a moderate calorie surplus and eating about 90% clean; for health and skin reasons. I'm not sticking to a complete meal plan, but a solid structure/guideline.

BULKING - My calories will be on average around 2500-2600, sometimes I might have an off-day at roughly 2100-2200 (around maintenance) and other days if I feel like it will eat upwards of 3k. I'm not weighing everything etc but I have a good idea and have ran some calculations.

Right now I'm at around 7% give or take which is pretty much the leanest I've been, as I used to hover around 9-13%. So I don't mind gaining fat, if anything it'll be good to gain like 2kgs of fat if possible. I'm expecting my weight to go up about a kilo per month

Staples of my diet / things I will eat daily or nearly so
-Eggs
-Oats
-Rye Bread
-Rice
-Chicken
-Pasta
-Minced Meat
-Bananas
-Carrots
-Greek Yogurt
-Cashews
-Cheese

*Milk only with smoothies/shakes
Gonna add Spinach, Blueberries, Raspberries w/ smoothies

Luckily for me these are most of my favorite foods as well and most of them are very convenient to make, there's lots of other foods. I have some other stuff as well but rarely / only when it's made / eating somewhere else.
Unfortunately I don't really eat fish or vegetables much

FUCK IT
Gonna expand more upon the past. I first started lifting the day I turned 14, I did situps before that but nothing more really.

2-3~ month transformation from that time, all I have is shit quality pics and most have filters but I'm making a starting point for reference.

I went for 9 months hard and put on about 8kgs (although I also grew in height ofc). I wasn't big, but gained a good amount and had decent shape. But then ran into injuries & hereditary hip condition really peeked it's head which really fucked me over. I quit lifting for 1+ yr

Something I wanted to bring up is mobility work and stretching. It's extremely crucial in the long run and especially if u have the natural flexibility of an 80 year old man like me. If you are skipping it altogether, ur just taking a shortcut which you'll pay for later.

Aids flexibility obviously = you move better, larger ROM. More bloodflow = better pump and recovery, lesser soreness etc.

Also dynamic stretches + warmup sets will make your actual sets so much better

Foam rolling is cncer but also worth it.

Stretching should always be personal - and there is such a thing as too mobile if you lack the strength and stability.

Most joint problems stem from bad movement patterns and lack of warmups, disrespecting your body (other than inflammation itself and dietary + genetic factors)