Do Somalis have good muscle genetics?

[Duke]

Twenty

Whatsapp is for fobs and 35 +

 

[Yami]

drop it let us see.

5 days weight workouts, 2 days cardio.

Monday: Chest/Triceps/Core
Tueday: Back/Bicep/Legs
Wednesday: Chest/Tricep/Core
Thursday: Back/Bicep/Legs
Friday: Chest/Tricep/Core
Saturday/Sunday: Cardio on treadmill and stair climber machine

The moment I wake up I do some stretches, 10 push ups and 10 sit ups. I make sure to get at least 50 of both in everyday including the cardio days.


I then go for my early morning runs to a nearby park. I do 3 sets of 10 pull ups and dips. I jog back home. & finally eat breakfast. By the time I’m done I got 6k+ steps in just the first hour of the day.

I’m cutting right now but I usually eat between 2100 - 3000 calories depending on how active I was during the day.

smartwatches & food scale changes the game. Aspiring gym Somalis I highly recommend you get some. I got my watch for cheap on Amazon & food scales are easy to find anywhere.

 

[Rayaale]

Men talking about bad muscles when all they eat is pasta and malawax

It’s like filling a bucket with holes

 

[Rayaale]

Exactly you have to be very strict. I workout everyday my workout regime is pretty cursed but if anyone is interested I can drop it before I head to bed

Should make a thread about it can be helpful

 

[Yami]

Should make a thread about it can be helpful

I made a TikTok account dedicated to gym content for Somalis and other East Africans who think they can’t build muscle.

I’ll drop some videos on it & link it here in the coming days inshallah be on the lookout

 

[Rayaale]

5 days weight workouts, 2 days cardio.

Monday: Chest/Triceps/Core
Tueday: Back/Bicep/Legs
Wednesday: Chest/Tricep/Core
Thursday: Back/Bicep/Legs
Friday: Chest/Tricep/Core
Saturday/Sunday: Cardio on treadmill and stair climber machine

The moment I wake up I do some stretches, 10 push ups and 10 sit ups. I make sure to get at least 50 of both in everyday including the cardio days.


I then go for my early morning runs to a nearby park. I do 3 sets of 10 pull ups and dips. I jog back home. & finally eat breakfast. By the time I’m done I got 6k+ steps in just the first hour of the day.

I’m cutting right now but I usually eat between 2100 - 3000 calories depending on how active I was during the day.

View attachment 338291
View attachment 338292


View attachment 338293
View attachment 338294

smartwatches & food scale changes the game. Aspiring gym Somalis I highly recommend you get some. I got my watch for cheap on Amazon & food scales are easy to find anywhere.

What’s your diet like

 

[Yami]

What’s your diet like

Whole wheat naan bread, injera, and whole wheat bariis with either suqaar digaag or regular suqaar and vegetables on the side. I have Greek yogurt for breakfast.

Only liquids I consume regularly are water, milk, and coffee.

Tbh the bread here wasn’t whole wheat but you get the picture

 

[Rayaale]

Whole wheat naan bread, injera, and whole wheat bariis with either suqaar digaag or regular suqaar and vegetables on the side. I have Greek yogurt for breakfast.

Only liquids I consume regularly are water, milk, and coffee.

Tbh the bread here wasn’t whole wheat but you get the picture

Whole wheat naan bread, injera, and whole wheat bariis with either suqaar digaag or regular suqaar and vegetables on the side. I have Greek yogurt for breakfast.

Only liquids I consume regularly are water, milk, and coffee.

Tbh the bread here wasn’t whole wheat but you get the picture

That’s a solid diet g

 

[Aseer]

Whole wheat naan bread, injera, and whole wheat bariis with either suqaar digaag or regular suqaar and vegetables on the side. I have Greek yogurt for breakfast.

Only liquids I consume regularly are water, milk, and coffee.

Tbh the bread here wasn’t whole wheat but you get the picture

I heard your hooyo in the background

 

[Yami]

I heard your hooyo in the background

LOL at least now I beat those rétarded Oromo allegations

 

[Throughbred]

5 days weight workouts, 2 days cardio.

Monday: Chest/Triceps/Core
Tueday: Back/Bicep/Legs
Wednesday: Chest/Tricep/Core
Thursday: Back/Bicep/Legs
Friday: Chest/Tricep/Core
Saturday/Sunday: Cardio on treadmill and stair climber machine

The moment I wake up I do some stretches, 10 push ups and 10 sit ups. I make sure to get at least 50 of both in everyday including the cardio days.


I then go for my early morning runs to a nearby park. I do 3 sets of 10 pull ups and dips. I jog back home. & finally eat breakfast. By the time I’m done I got 6k+ steps in just the first hour of the day.

I’m cutting right now but I usually eat between 2100 - 3000 calories depending on how active I was during the day.

View attachment 338291
View attachment 338292


View attachment 338293
View attachment 338294

smartwatches & food scale changes the game. Aspiring gym Somalis I highly recommend you get some. I got my watch for cheap on Amazon & food scales are easy to find anywhere.

Good plan but don't forget rest/recovery . Recovery is very important
Add bit of shoulder work atleast one of your push days (chest ,shoulders,tricep).

 

[enda_el]

What is then? Flies?

anything with more humeral adduction. dumbell flies are great. you need to be bringing something in

 

[Shakespeare_aabihiis]

5 days weight workouts, 2 days cardio.

Monday: Chest/Triceps/Core
Tueday: Back/Bicep/Legs
Wednesday: Chest/Tricep/Core
Thursday: Back/Bicep/Legs
Friday: Chest/Tricep/Core
Saturday/Sunday: Cardio on treadmill and stair climber machine

The moment I wake up I do some stretches, 10 push ups and 10 sit ups. I make sure to get at least 50 of both in everyday including the cardio days.


I then go for my early morning runs to a nearby park. I do 3 sets of 10 pull ups and dips. I jog back home. & finally eat breakfast. By the time I’m done I got 6k+ steps in just the first hour of the day.

I’m cutting right now but I usually eat between 2100 - 3000 calories depending on how active I was during the day.

View attachment 338291
View attachment 338292


View attachment 338293
View attachment 338294

smartwatches & food scale changes the game. Aspiring gym Somalis I highly recommend you get some. I got my watch for cheap on Amazon & food scales are easy to find anywhere.

I started doing 10 pushups every hour for the past month and I'm already noticing changes. It's great seeing someone else do it.