Adarq.org

Whats the squat plan after june?

RDL at 405x7 now. Did not expect to be gaining strength tbis ramadan. Not even getting much protein. Weight is around 194lbs fasted. Looking to cut afterward. Hard cut, get down to a fasted 187 or so and go back to my clean bulk

I remember at some point the name of this thread was corrected to Kingfish. But then this site had some issue and adarqui rolled it back some days/weeks/idn what, and it reverted to Kingfush again. Been that way ever since.

Correct it again 

Inclined 100x7 last upper bodynworkout
Today is upper body again, I dont know if ill hit 8 but i better because i havent been able to hold back on the sweets 

Edit: wasnt feeling too good, still hit 7 though!

Fasting probably shrinks your stomach or something. But yeah man just eat 3 dates drink water and pray maghrib in congregation, make dhikr, and then 2 sunnah rakats. Should be like ~12min time total. Enough for the dates to settle in a bit and so it should curb going all out after that for the main meal lol

Quote from: Dreyth on April 18, 2019, 05:38:37 pm

Guys how do i stop binge eating
This is ridiculous
Pretty much un-did my cut

missed this. when did you start binge-eating? you don't have a history of it that i recall.

I never posted about it before but lots of times when cutting i’ll give in for a day and go all out on processed carbs. This time indid it for like a week straight, maybe more? Jumped up to 200lbs FAST but that includes glyogen and watee weight. I was a dry fasted, glycogen depleted 182lbs at the end of my cut a few weeks ago.

Do you IF?

Kind of allows me to enjoy binges and still stay lean lol. I do always feel not so great after a junk binge though.

Yeah i do IF. Without IF i would never be able to cut lol

Ramadan is coming soon. That should help with that soon. Unless you start binge eating once you break your fast.

I already do nafl fasts here and there. Also helps that we eat 3 dates and then go into magrib prayer - gives the dates some time to settle in the stomach before having the real meal so you end up eating less overall. Also eating the sunnah way when possible seems to help: sitting on floor, using three fingers to eat instead of silverware, and eating small morsels at a time

some more food pr0n for adarqui:

greek yogurt, dates, black seed, honey:


Greek yogurt, toasted oats, black seed, honey:


panini made with a roll, chicken salami, bulgarian kashkaval (cheese), provolone, spinach, mushroom, vegeta seasoning, and some ajvar on the side:


keto pizza with ground beef and spinach:


cauliflower rice with veggies:


balkan desserts:






the greek yogurt and oats combo is unreal for appetite suppression. dat fiber, dat casien protein... and tastes great! easy to toast the oats in the oven
the cauliflower rice is like 250cal for that full piece of tupperware. also great for being full on less cals.
could have gotten a much cheesier  pic of the panini but whatever

Incline DB press back up to 95 x 5
PR was 95 x 8 (or was it 10?) and 100 x 6

switched to chin ups from doing pull ups for years. Ever since i started training i was doing chin ups. switched to pull ups thinking it would help my posture more. but you know what, i keep cheating on my form anyway by making my elbows point forward instead of the sides. so i switched back to chin ups for consistency. and they feel much better anyway. currently at 70x4 ish

RDL at 375x5. now that i'm bulking and eating a lot of carbs (but more healthy ones, oats, dates, honey, not too much junk food) i'm having crazy fast recovery. i do an upper lower split and i'm thinking of working out 3 days in a row lol. i've never done an actual proper bulk before - usually i get more protein on a cut than a bulk lol because i eat like a fool when "bulking" in the past. this time i'm trying to bulk with 200g protein per day minimum, and be at a 500cal surplus on lifting days but 0cal on rest days.

kind of want to start focusing on incline BB bench. reasons: eventually DB is just going to get very inconvenient. the first rep gets near impossible to do without a spotter. and the dumbells can very so much from gym to gym that sometimes i have to use DB's 10lbs lighter than at another gym to get all my reps in. problem with BB incline is that i prefer a lower incline than what most gyms already have set up - and they're usually set up on non adjustable benches like my local gym. whatever, i'll aim for the 100x10 first before worrying too much about what to do

might start RDLing twice a week. right now i squat on on day and RDL on the other. but i may add RDLs after squats on squat day instead of doing back extensions. then i can do prone leg curls, abs, calves