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TitleAuthorPostsLast Post
Simply Shredded FAQ - Read before posting! Frostshock Jump to first page38Jump to last page 4 yearsRyanEdward (10): Awesome post
Can you check my body shape?? (Picture O) Doo 2 3 monthsdollar786 (169): It looks like skinny fat and you need to hit the gym asap
Im A little too Skinny. AmosXD 3 1 yearYeags (1144): Food prep make it a point to eat a certain amount at a surplus each day. It’s hard but if you want to grow it’s a must
Rate my workout stefant561 4 2 yearsAnneBarron (1): Are you focusing on any one area?
im16 is cutting a good idea? WorkToBuild 4 2 yearsFiremanSi (42408): Yeah absolutely. Just focus on your program(progressive overload), nutrition and recovery !!!
Max deadlift for a 15 year old Wicmit17 9 2 yearsWorkToBuild (1): man im 15 and i deadlift 250 is that really bad?
Can I Drink Tea? evegrant 11 3 yearsobiepowlowski (1): Hi, I used to drink tea when I was younger, now I drink coffee. I am a coffee-addicted person, however, I know that drinking tea before or after sport is an okay process. It is very good and worth for your body to drink more water/drinks per day especially when you get wet and lose a bit amount of water. I consider that you have to go ahead with this moment and don't worry.
Tired of people saying I’m juicing LiftingLawyer 6 3 yearsFiremanSi (42408): Something to hide ?? Haha.
Is this a good bulk OneMind 20 3 yearsOneMind (13): @eknight that’s a great article that you have posted and have so much information on the questions that I have been having. I will adjust accordingly with all the information you have provided in that forum. I have watched countless videos on proper form, read tons of articles on routines, but everything that I have read (including your forum) pretty much tells you to adjust your routine to what you want for your goals. That is great advice on...
Right Workout Clothes for Gym Way2Buy 4 3 yearsWay2Buy (1): Thanks for your suggestion. :)
Need help.. Double butt.. yogstrong 12 3 yearsyogstrong (10): Ok understood, thank you :)
Should i Cut or bulk? 177 pounds and 6.1 santiagotermi 6 3 yearsskinnykant (1): Bulk. Always Bulk.
Want to loose 15 pounds!!!!! Angelica 15 3 yearskeylemike (13): What are you trying right now to lose weight? Are you interested in trying weight loss supplements? For me, had a great impact so far. I have stopped using other weight loss supplements and i am staying with these supplements for now.
Deadlift form? Fletch7878 7 3 yearsEricleader22 (1): Just be very careful deadlifting, you can really injure your lower back badly. I've done that before and was out a few weeks :( Just make sure you have the perfect form for the exercise.
Simple advise for a beginner? unfitweakfat 8 4 yearseknight (58109): No problem. We all start somewhere. I was legit 93 pounds the first time I walked into a gym to work out. -3X
Diet and Exercise Awp314 3 4 yearsEricleader22 (1): Sure I'd love to help Eric leader Owner
Who's stronger, me or my little brother? throwawayaccount 24 4 yearswannabemuscular (33219): @throwawayaccount It's been recommended you read the FAQ like 5 or 6 times already. Please do. You need a plan to set out on this journey. You can just walk into the gym with the intent of getting used to the equipment first. Understand the basic concepts of Push/Pull and Upper/Lower before you do anything. You'd probably do well with a basic Upper/Lower split. Here, I'll make it easy for you. Click here FAQ & here Routine Design...
Bulk or Cut? new2lift123 7 4 yearswannabemuscular (33219): Read the 2 sticky threads at the top of forum. But you don't look anything beyond novice.
6 years of lifting and not much to show LBC47 13 4 yearsforgottenpass (382): @LBC47 Bro you look solid in your pictures! ...But it may also be that you're just a genetic outlier, in that you just gain strength a lot more relative to your muscle size.
Two year natural transformation 16 to 18 MattO1999 10 4 yearsMattO1999 (34): @wannabemuscular only like a 250 calorie surplus, but like I said want to keep the bulk lean without putting on any excess fat
Abs Humblelifts 8 4 yearsNorIda (46958): Life is hard It's harder when you're stupid. Lol. You must have a fat head, cause that brain muscle of yours isn't burning anything.
HELP. my right side is uneven zzz10 1 4 yearszzz10 (1): I injured my right shoulder months ago and its now lower than the left one. whenever I do a lat spread as you can see in the second picture it makes my back look uneven too. please help what should I do. I'm 8 months into lifting.
How to be 7%BF and under naturally anteis99 7 4 yearsJsn3004 (3265): Of course you'll feel small. You're a natural trying to get to 7 percent bodyfat and below. Not only is that very unhealthy, and not only will you look flat and like you don't even lift especially with a shirt on, but it's not sustainable. For all I know your estimates are accurate or wrong. You'd be surprised by how many people overestimate how lean they are in terms of bodyfat percentage. But if you really are 5'11, 173lbs and have a bodyfat...
6 Months Bulking....should I cut back? bflare 5 4 yearsKellyKapoor (1): I would try cutting a little bit and building back up from there. a great supplement to try that will help you with fat loss is lipodrene dmaa, a friend of mine used it and saw results at about the two week mark
what not to do? MAD_HOLUB 9 4 yearsoceanair (18020): Do nothing.
Won't grow if I don't eat enough?! Kev521 7 4 yearsKellyKapoor (1): supplements aren't going to be the key factor in building muscle. you gotta go to the gym, push yourself, and eat healthy foods like a monster
Bananas,Whey protein, Crumpets and cereal Apple04 5 4 yearsjamiee321 (4): Bananas! Crumpets and cereal are highly processed foods. Would go for the banana if your decision is based off which is the least processed.
Newbie Need Advice End14 5 4 yearsjamiee321 (4): This totally depends on your goals. If you're still wanting to put on some more size but you're worried about gaining fat, maybe do a mini cut. After a short period of cutting, bring your calories back up into a surplus and continue bulking :)
Eat less on Non traing days? RyanMorgans 7 4 yearsjamiee321 (4): Up to personal preference. I personally reduce my carbs and increase my fats so there isn't really a drop in overall energy intake.
Couple of questions, as a noobie CasuallyLiftin 6 4 yearseknight (58109): This is inaccurate at best and a total myth at worst. -3X
hi harvey98 3 4 yearsKellyKapoor (1): hi
Need some advice for cutting Wannabelean 8 4 yearsWannabelean (1): Thank! I'll progressively increase my Calorie intake to have at most 500 cal deficit.
6 months GreekOlympian 15 4 yearsGreekOlympian (1): @Cannonball apostle dude
A newbie log Ahmed96d 13 4 yearsAhmed96d (28): 4/7/2017 legs Squats on smith machine 80kg Leg press 120kg Romanian deadlift 50kg, does this exercise put a strain on lower back? Hope someone tells me, would be thankful. Was a good workout overall.
Newbie needs help/advice cutting Drizzy 8 4 yearseknight (58109): You could leave it alone based on your personal tastes or split the calories evenly between fat and carbs. The extra protein won't hurt you, it's just more than you need. -3X
Full Guide To Building Bigger Delts GinoBB 1 4 yearsGinoBB (22): Hey everyone! I made a full guide on how to build bigger delts, covering the basics fully and going in depth on movement patterns, and why that plays a huge role in training. I hope it helps some of you out! :)
I need help RyanMorgans 4 4 yearsrobinxchrom (22): u need to bulk for 1-2 years. eat in a surplus, find a good training program, progressively get stronger month to month, aim to gain 2-4lbs a month and dont sweat it. ur too young and inexperienced to have to worry about micromanaging this stuff. just learn to enjoy the gym etc.
Nutrition and traning Journal Apple04 23 4 yearsApple04 (1): Sorry guys, I was gone because I was sick from Monday from saturday. Anyway I went to the gym today, felt good didn't add in any extra sets or reps. My weights have up on the squat and the bench press and 2.5kg I'm very happy about this. My breakfast was 6 weetabix with banana and 400ml of semi skimmed milk, for lunch I had chicken with sweed and carrot mash and brussel sprouts for dinner i'm having cottage cheese with lentils I love coming...
BEST for FAT LOSS:CARDIO VS WEIGHT TRAINING? MoAmiri 4 4 yearsKyleMurphree (1): Nice. Thanks for sharing
Insulin and fat storage Apple04 7 4 yearsKansas___Boyyyyy (3361): See young lad. When you act like a douche people don't want to answer you. It's magic.
Unknown bruising on inner thigh mrotto 2 4 yearsYeags (1144): Probably hamstring pull or tear is it swollen? Need to get it checked out by dr.
I'm doing 40+ sets per workout Apple04 11 4 yearsApple04 (1): Random question. Is cutting easy? Or hard? Because I was overweight at one point and have a fear of getting fat.
Extra Cardio when Cutting? CaptainKanter 2 4 yearsFiremanSi (42408): Ur goal when dieting is tonne eating as much as U can while doing as little cardio initially as U can. Ur paying to much attention to ur peri nutrition which won't matter too much in the long term for u. Drop back to maintenance calls for a week see how u are. Too much cardio can increase ur chance of loosing muscle while in the deficit. I wouldn't be worry about cardio just yet. What u can do though is increase ur NEAT which won't have too many...
Extra sets and reps Apple04 8 4 yearsApple04 (1): Thank you so much. I can really enjoy my workouts now that I don't have to add extra sets.
Awesome Apartment Workouts ApartmentWorkouts 4 4 yearsSOLARSUPLEX (8314): Spell check your site. The first link I clicked on had spelling errors.
Hey new here drskyler 1 4 yearsdrskyler (1): My name is skyler I know a lot of sports nutrition tricks. Studying sports nutrition and herbs for years. I currently do a lot of iron yoga and muscle change classic with weights. I plan to get back to the gym after a big set back in life. Basically I got into a fight years ago because of steroids got taken to the mental hospital by the cops and been over medicated for some years. They can take away my juice but not my chi and prana
what to eat tonight 360 calories? konner05 16 4 yearsSOLARSUPLEX (8314): How was your meal?
*HELP! BODYBUILDING SURVEY* MALE&FEMALE Dane_Q 2 4 yearswannabemuscular (33219): @Dane_Q I don't believe there are any active competitors on this forum currently.
Quitting my job MarcoMacias 4 4 yearsJsn3004 (3265): If it's the same franchise you should have asked if they could move you there. Either way it couldn't hurt just to put in an application
Need posture advice justanotherskinny 23 4 yearseknight (58109): Still too deep. There's ZERO need or benefit in going beyond 100 degree bend at the knee. -3X
Do they work/help? sjfit 5 4 yearsgetfit24 (43): I took thermogenic pills a while back - I did sweat like crazy, but it gave me really bad allergies too (idk why!) plus I think all the sweat was just water retention and not really fat... So I guess you're better off without one.
Workout for chest gainz AnthonyDee 7 4 yearsAnthonyDee (1): Thanks dude!
First Cycle. Tom66Hardy 13 4 yearsRawn (1339): Use the AS forums in SA.
Bulking - 2 month progress djo7 10 4 yearsEagleRare10 (838): Yeah, visually and logically there's no SIGNIFICANT change, but subtly, you look a bit leaner, so if you're actually heavier that's great. Just train hard and don't worry about progress comparisons for like 6 months at least... just my opinion
An interesting what if William_Pompey 3 4 yearskickinchicken (8717): Shit, I have that beat at 35 y/o. :cool:
Do I curl enough? William_Pompey 11 4 yearsWilliam_Pompey (1): Maybe they were
Squatting help Katielou87 10 4 yearsJesus (166): Do not assume i pretend to be Jesus. K thanxxx.
Older Newb, Dumbbells only FattyMcFat 7 4 yearsFattyMcFat (13): LOL I try to stay away from mirrors and cameras. Down another 10lbs since this post, gotta increase caloriesales to lose only 2lbs a week. Yeah, I gotta read the FAQ, heading that way. Thanks for the responses.
Newbie Guide to Body Building Step By Step BodyB123 2 4 yearsSOLARSUPLEX (8314): Then why aren't you big bruh
Back and Leg day 1 or 2 a week? Spencer1104 3 4 yearsframe (73): everything works, do whatever you like more. you can hit body part to failure so it will recover in one week - you will grow, if you like more half-ass workouts not going to failure on one of your gym sessions - you can hit larger body parts twice per week and you still will grow ( you must be able to know your body possibilities perfectly in this case). It all depends on how you like to train, muscle growth occurs if you give muscle enough work...
Doing back workout with back issues... Spencer1104 2 4 yearseknight (58109): I would seek physical therapy through your GP or ortho doc, which will be covered by insurance, not chiro care. -3X
Why fat loss diets fail AnthonyDee 4 4 yearsAnthonyDee (1): rekt
What can i take to get shreeded J0rg3l 8 4 yearsTedDansen (10): What peptide are you looking at? I've taken a lot of different peptides and never saw any fat loss benefits. I wasn't looking specifically for that purpose though, it's always been joint recovery for me. Running a cycle will help, but honestly if that's the best you can do on just a diet, your diet probably sucks and you should fix that first.
Getting back into it!!!! fit66chevy 11 4 yearsfit66chevy (13): Upped my diet to 3000 calories a day and swapped to this workout by Eknight. Bench is up around 260ish SLOWLY gaining muscle I will stick to this for 8 weeks and monitor my weight If I still weigh around 207 and have not gained much muscle I will up my calories another 250.....BUT that being said I should be at a surplus now. I log my weight and what I eat everyday. Im seeing good gains and im really enjoying the workouts. ...
17, 5'5", 110 lbs. Help? Chandler 10 4 yearsWest165 (574): Have you considered buying a souped up lifted ford truck? Jokes aside, I know where you're coming from. Sophomore year in high school I weighed 135 lbs soaking wet.. I had little self confidence too. Just weighed myself yesterday and I'm at 188 lbs (I'm just coming off a bulk so a lot of that is fat) but when I'm cut i typically weigh 165-170. Just gotta eat, lift, repeat.
Is this a good routine? Calluz 4 4 yearsSalokin (877): What's your goal? Gain muscle, lose fat, build endurance? Your "routine" looks to be geared toward burning calories and general health and well-being. If you're trying to get into "body building", this is not going to do it.
Do i have scoliosis? NeluBrinzila 4 4 yearsSOLARSUPLEX (8314): Yeah you should ask your parents to take you to the doctor. A diagnosis from a real physician is the only way to really know.
Do you know these coaches? BroLifter 5 4 yearsBroLifter (1): Yup, there was an idea to train on own but there are a lot of things that can be done bad if you don't have any advices or just little knowledge on the topic. All mistakes with for ex. exercises and nutrition/diet can be avoided with good advices from a trainer.
Workout plan? youngalpha22 8 4 yearsYeags (1144): Read the stickies at top of forum to get a better idea of what you need to do to achieve your goals...
How to lose belly fat and keep it off Benzenunovic 28 4 yearsstellabell (4): think you can add avocados into your diet. A research devided participants into two groups. The first consumed a meal with avocados while in the meal of the other group, there was no avocado. Researchers started to pose questions about satiety and hunger to both groups. The first group who consumed avocados was less eager for foods by 28 percent in the 5-hour period. Moreover, the high content of fiber and low amount of carbs in avocados...
Need help choosing a mr shake Huntedtiger86 3 5 yearsLiftamusprime (364): Why don't you read the faqs and eat real food? Shakes are to supplement your diet to ensure you are getting enough protein etc. Not to replace a meal. Figure out your macros and if you need to get extra protein.. buy a protein'll not really make any difference what brand. All this information is in the FAQs.
New clothing brand Rapture 6 5 yearsTucane (172): Send me one of those black/gold caps. I promise i'll wear it in public:-)
Using Clen kato9 8 5 yearskato9 (7): Thanks for the responses..... the reason why I started with this was so (bad) advice from a trainer. Anyways I guess it's time to regroup and refocus on diet. Thanks
Transformation thoughts ? MattO1999 8 5 yearsgetfit24 (43): Wow, great progress! And you do have long arms!
First Test Cycle cb620 5 5 yearsSOLARSUPLEX (8314): @TedDansen Yeah estrogen is helpful, when its at the normal level. Its production is increased when introducing external test to the system. If you plan to go ahead you should make sure to get bloods done beforehand so you know what your natural level are incase anything is to come up. But you also aren't ready.
Please critiq/help w 1st official lean bulk anteis99 9 5 yearseknight (58109): If you don't believe in IIFYM, why are you bothering with macros at all? That doesn't make sense. Honestly, if you feel like you need *that* much structure with your diet, you seem to have an unhealthy relationship with food. Good luck though! -3X
Casual Lifting youtube channel Casuallifting 1 5 yearsCasuallifting (1): To all the casual lifters out there, you now have a guidance. There is a new channel trying to reach every casual out there. Check it out . We are two average joes who strive to get better, and maybe help other people start their lifting journey. Warning: if you're not a casual and watch our videos, you might realize you are one or even become one. Also, waiting for casual opinions. ...
Cincinnatus Teenage Bulk Cincinnatus 24 5 yearsCincinnatus (37): no like how i said when i say "arms" it could mean either triceps, biceps or forearms. But when I say "legs" it means the entirety of the legs like calves and quads and hams
SHOCKING timing for post workout protein!! MoAmiri 7 5 yearsATN_Coaching (1582): Great video quality, great presentation, and overall great effort I just fear that the biggest thing here is though great intent with delivering knowledge you just have to be careful when trying to get in depth using big scientific words and terms. To be 1005 honest when I talk and speak I avoid big scientific words as much as possible and you will notice I avoid big terms. Meaning I really just try to avoid sounding crazy smart and just...
Camping Gear: What is the best sleeping bag didi23 4 5 yearsTucane (172): I'm torn, after doing a full workout in it, so is the bag. Refund please!
new to macro's..advice sought alibongo78 4 5 yearseknight (58109): Well part of the issue is that your overall kcals are too low. At your current weight, attempting to lose 2 pounds per week is not reasonable, optimal, or likely healthy. I'd revisit the BMR calculator from MuscleandStrength in the FAQ, use moderately active as your activity level, and start with a deficit of only 300-400 kcals. As it is, you're starting so low, you have nowhere to go, and you're not consuming enough carbs to function. In the...
Any ladies cutting after reverse diet? Aussie_gal 6 5 yearsAussie_gal (1): Oh no that's bad!!!! This approach to weight and health (reverse dieting and being more balanced and not living in the gym) is new to me and I guess I need someone to hang my faith on that it works..... I hated the diet change but there is stuff online about body types and Layne Norton talks about it too.... Don't u guys rate him at all? Maybe I am a sucker that's paying big bucks for crap coaching. Yeah I think I'm going to quit...
am I doing this right? Weight / tracking MusicThings 3 5 yearsMusicThings (13): @eknight even if I had previously been at >2200? Was under eating by accident. Work/ stress/ wasn't tracking, always felt miserable. I've been upping them over the course of 2 weeks adding 100 or so every few days Trying to get my nutrition on point and feed my body. Haha Is that something that will even itself out? I'm not used to eating this much, but damn do I feel better already 😌
New to Lifting Worried about Cutting Help? blakeelizabeth 6 5 yearsblakeelizabeth (4): Thank you eknight. Appreciate the input and guidance.
Hello! fitnurse_onthego 2 5 yearsFiremanSi (42408): THeres a few sticky threads like the FAW and programming for dummies that u should definately read to start with. Welcome otherwise.
bulking plan help please nightwingbot 6 5 yearsMusicThings (13): Which is why my fats and carbs are exclusively Cool Ranch Doritos :) Jk
What is your Favorite detox..Mine is bri1212 12 5 yearsjamesjben (1): Hahaha what?! Best detox? Water, man. Or maybe even Green Tea as its good for many reasons, but hey, Water.
Survived Seeking refuge and wisdom MusicThings 19 5 yearsMusicThings (13): The truth has been spoken :(
good so far or not so impressive ? nightwingbot 6 5 yearseknight (58109): Minimum 2x body weight bench press and 3x body weight squat. -3X
Tren E and test E cycle + clen Juicywog 2 5 yearsHamb0 (2893): Sounds swell man. Add in some Carb Blocker from for helping leaning out and not have carbs turn into fat.
Im skinny and want to bodybuild shameless23 1 5 yearsshameless23 (1): Im 18 years old, 6'0 and weigh 127 pounds, 183 cm and 58 kilos. I want to have a good looking body( shoulders, abs, back, biceps and triceps). I started doing this exercise 5 days ago and its really hard i cant do it without resting. I am using 3kg(6,6 lb). I am not sure if this exercise would work on me. I am...
Training Frequency? Opinions? Benzenunovic 11 5 yearseknight (58109): I would propose that since MPS is at least in part affected by both the endocrine and nervous systems, using data that shows MPS elevations as a reference point de facto takes into account limitations on those systems' recovery times. -3X
Macros MattO1999 8 5 yearsMattO1999 (34): @Hamb0 I didn't mean it like I'm lifting super heavy or ego lifting I just mean I like to get a good contraction and squeeze after every set and thanks for the advice much appreciated.
Need help! Contiue bulk or cut?? Thenorthremebers15 9 5 yearsFiremanSi (42408): BUT BUT... the viles look so shiny and full of gainz. :(
Bulking or cutting or is recomp possible Oslo1234 18 5 yearsHamb0 (2893): Yea i think that should be fine
16 year old needs HELP.... Kev521 5 5 yearsKev521 (4): Thanks hghani13,West165 and Benzenunovic for the help, I really appreciate it! I think that mpstly I would like to cut instead of bulk and then maybe I will focus on muscle building. I also would like to thank hghani13 for the protein choice, this will really help me. Thanks once again :)
Best full body routine 3 times/week Bous123 23 5 yearsArimac44 (451):, lol..... You were given advice from two knowledgeable people on this forum but you turn to for advices ..... lol
Bulking macro 45 25 30? ArnoldSkinner 7 5 yearsSOLARSUPLEX (8314): Take that bench bar. Put it on your back. Squat. Repeat x 30
How to build muscle and lose fat same time Benzenunovic 3 5 yearsHamb0 (2893): @Benzenunovic while some people could probably benefit from the information you have to share, the average member of this forum probably isn't within your target group
If you're skinny fat and need advice!! Benzenunovic 6 5 yearsBenzenunovic (22): @Hamb0 no haha I didn't it was my first video, so I found a generic picture online. There are some strong ass skinny dudes out there
Progress Mpff5 3 5 yearsMpff5 (4): Thanks!
Help, Extremely Underweight Male Teen Advice KingVanilla 3 5 yearslowyj (10): Why not you just save up your time read the faq thread instead of writing this 'essay'?
belt advice please! altarego 12 5 yearseknight (58109): Very nice. Carry on! -3X
Bulk Macros nevermore81 4 5 yearsFiremanSi (42408): @nevermore81 ur 205 and were eating 110protein... probably lost a bit of muscle there in those 50lbs. Personally i like meat in my diet so i tend to stick to the old reliable of 1g/lb of protein 205g in ur case. U shouldn't need much more than 400g carbs unless ur very active during the day. Ur also gonna want to moderately ramp in eating 3500 from 2100, so add 250-400cals every 4-7days and monitor weight gain.
Noob supp advice nevermore81 7 5 yearsNaturalBrawn (199): Solid advice above, I cant really add much to that other than that I take caff in the pill format (convenience), creatine mono (cheap) and Whey (convenience). I may go as far as add Omega 3 if your not a big fish eater, if your going to be fancy you could stretch to a pump agent like Betaine for a PreWo, budget permitting Leucine has mixed but promising reviews/studies. I live in the permanent shade in the UK so Vit D is my other regular...
newbie help fraser1133 4 5 yearsLiftamusprime (364): Well that changes from person to person..I maintain at 3400 calories and bulk well above 3000 isn't too much. You can do cardio if you want for health reasons.. But weight training tends to be enough for many..especially when bulking. I record my weight every morning and make a weekly average to determine if I'm on track (weight changes everyday due to other factors like water retention etc). For example if I'm aiming to gain 2lbs per...
new target hightower1888 4 5 yearsFiremanSi (42408): @hightower1888 U've been dieting too long now i think u need a break.. I'd advise increasing ur calories up until u put on about 1-2lbs in a week. Hold at maintenance for about a month and go again. Ur body needs this and u mentally need the break dude.
Can't seem to cut the belly weight? nevermore81 3 5 yearsnevermore81 (13): I'm on a 2100 calorie a day plan. I eat very clean. I've lost all the weight I have mostly by just eating better and being more active - most of the weight loss came before I started going to the gym regularly. I didn't crash diet or deprive myself during the weight loss. I have still been dropped lbs here and there but mainly have hit a wall. I just recently dropped my calories to 2100, I was at 2300. I am strength training. Mon/Thurs - chest...
Bulk Betin135 14 5 yearsBetin135 (10): Ok thaks for all of the help
Cutting? Advises needed. Thanks! lowyj 5 5 yearslowyj (10): Thanks for the advice fireman. After doing some research I will stick to one good program start from next week. Will be trying PHAT to improve my strength.
hey guys? noob here .. bf % estimation? Prog 12 5 yearsLiftamusprime (364): That should give you a rough estimate
hernia....need help? alicia 3 5 yearsalicia (4): Don't know whether it would be good and effective to undergo that treatment. Anyone here, ever underwent those treatments? which would be the best one? how far is it safe?
Cut or Bulk? Also advice. Acclaim927 16 5 yearsAcclaim927 (7): Hey everyone. I have been on a cut for the past 2 months and have lost 8 pounds. I want to complete the cut of 3 months but I see my rib cage protruding. I am scared that if I cut any further I would look malnuritioned (i already do sort of). These are my pictures from May 1st 2016. I have stayed consistent with eating about 2100-2300 calories per day and raised my carbs to about 230-260 per day (Current protein: 150g, fat: 60-80g). Do you think...
starting out strong hightower1888 5 5 yearswannabemuscular (33219): @hightower1888 Check out the FAQ thread. There is lots of useful information in there to figure out your calorie requirements. Then do as @FiremanSi said and start tracking. Sounds to me like you're not eating enough and you're stalled. Your metabolism may have down-regulated.
Opinions? dserious111 2 5 yearseknight (58109): Find a trainer for her. She gets in shape and you keep your gf. -3X
Condition check guys, what do you think? Gideon 13 5 yearsGideon (4): Thx guys! Nice to Get some advice and help!
Upper/lower advice Savageguru 3 5 yearsHamb0 (2893): All of the above. The setup you have is a train wreck
Starting Log kmac 8 5 yearsLiftamusprime (364): What about lower body? Deadlifts won't just cut it for legs! you'll look out of proportion. Find a routine thats been properly designed and run it for a fair amount of time. You could try an upper/ lower split, theres a template in the routine for dummies thread but you might need less volume for your experience level. You also need to eat to'll find all the information you need in the faqs.
Anavar Cycles for females Angiekillerz 2 5 yearsAoverto7 (310): I could be wrong, but i don't think this is the correct forum for your question.
Weighted Calisthenics moke912 14 5 yearseknight (58109): CNS= chicken noodle soup. See... What you do is eat 3-5 spoonfuls, then rest 3-5 minutes while you chew and swallow. Then you repeat until the bowl is done. -3X
New to the Game & Cuttin Bando416 2 5 yearseknight (58109): Check out the FAQ thread. It will give you all the info you need. -3X
8 Weeks To My First Meet. JamesM 4 5 yearsJamesM (22): Sorry for not updating this recently... This weeks training so far Day 1 Deadlift 96kg 5x10 Squat 102kg 1x5 | 92 3x5 Box Jumps 3x5 explosive Prone Rows 27.5kg 4x12 (5x0) Hamstring Curls 77kg 4x12 (5x0) Day 2 missed training due to work Day 3 Floor Press 1x5 60kg 1x3 67kg 1x1 70kg 1x3 67kg 1x5 60kg 1x10 60kg with chains. Day 5 Squats 90kg 7x3 Deadlift 136kg 1x3, 122 3x3 Lat...
Summer body help Lovre 9 5 yearsSOLARSUPLEX (8314): You should try fork downs and table push aways. Killer core workout.
Holy Crap! You have to read this! vonte21 5 5 yearsUptonG (1): If you buy a real book, you could try lifting it a bunch until you get a 6 pack! Amazing!
Cant squat deadlift bench Mrstrenght123 3 5 yearsWest165 (574): I have skolliosis similar to yours and a nerve root impingement in my lower back. I can't squat, but that's only due to my impingement. I wouldn't try to force squats. You could try sumo squats or leg press. But I hear you, it's frustrating not being able to do some of the best compound lifts. I've been slowly getting back into deads though, but I've been too afraid to get back into the heavy weights.
Is this a good back/bicep workout for mass? Oslo1234 29 5 yearsBeans (4204): Did you ask your trainer any of these questions? I'd like to know his answers, because that routine is all kinds of messed up.
Newbie Question erintank 9 5 yearserintank (1): Thanks for the great input! Exactly what I needed :)
Calorie Deficit? Jgoogoo88 Jump to first page34Jump to last page 5 yearsJgoogoo88 (4): Okay thanks @Hamb0, wasn't sure if it was something to pay attention to., lol this other dude should just cool out bro take your "roid rage" elsewhere,,yeah I'm a noob just trying to learn, you don't have pay any attention to me
Bodybuilding the Natural Way Cwj304 15 5 yearskickinchicken (8717): If you really want to go natural don't bother with supplemental protein shakes. And Syntha 6 is overpriced and filled with additives, such are most. Optimal Nutrition has good options for decent prices. And please don't rip any muscle. Stress it via tension but please don't rip it. That would suck. ;) Check this out as well... Starting Bodyweight Routine clickable text I'm not recommending the routine but the list of...
Post Partum Body Fat Loss powerofnow 14 5 yearspowerofnow (1): hey method, yep im eating fish so that makes me a pescatarian lol. This diet is basically to heal my skin, but i have just taken out dairy and gluten, not sugar yet as i did not want to overload my body. Yep thank you for the advice, i am watching my diet using the myfitnesspal app to make sure im getting all the right nutrients. Thank you
45 minute workout for gains? FrostbiteFitness 4 5 yearsBeans (4204): Jay Cutler says his workouts are 45 minutes or less, nuff said.
SOS can't get gains jackbenimble 8 5 yearsFrostbiteFitness (1): here bro check this out. keep it simple
16 year old lifting stats Greenylg19 5 5 yearsSOLARSUPLEX (8314): Yeah they are okay. Thanks for asking.
I'm a beginner rockonadkins 11 5 yearsTrev182 (14986): Not been on here in a year, and people still dont see the FAQ....
How do my trap look? dayrone150 6 5 yearskickinchicken (8717):
Hey Everyone ! :D NEED HELP JackFortress 6 5 yearsA_em (2424): Jesus agrees with me. Feeling blessed :angel:
Helping my dad West165 2 5 yearshaole (2109): Sounds like you are being too specific unless your dad has problem eating bad food all the time. I would recommend you try to keep it simple for him. First just hit his daily calorie goal and then try to eat 170g of protein and fill in the rest of the calories with anything for now. If he can do that then you can get more specific about carbs and fats but you don't want to over complicate things.
How does my body look so far? dayrone150 3 5 yearsdayrone150 (1): Thank you.
Question Jgoogoo88 14 5 yearsSOLARSUPLEX (8314): @albertomateos okay thanks
How often do you increase your curls? Oslo1234 8 5 yearsTonyc18 (10): In follow the same split and it seems to be ideal. I agree with @jsn3004. Biceps will grow with your compound routines.
Abs? Bella Jump to first page57Jump to last page 5 yearsSOLARSUPLEX (8314): @Jsn3004 yeah beta bitch
I could help grow my biceps please advice Sirdragon 5 5 yearsmikew (11494): The opposite of whatever it is you're doing right now. ;) In all seriousness you need to get on a caloric surplus (bulk) and a split that works your entire body.
What sports tracker Lazar prefers? Roana 8 5 yearsSOLARSUPLEX (8314): What. The. Hell
Salute from Spain! (video) el_gato 1 5 yearsel_gato (7): Hi, long time lurker here. I´ve been working out for 9 months now (with another 6 months of conditioning and prehab in the gym). I've done a lot of sports before, most of them related to calisthenics) and I'm almost 40 so the progress has been very fast here. I'm a vegetarian for 20+ years. I signed up now I got some results to show and maybe some advice to give. Check it out. Feedback is appreciated. Music recorded and mixed by...
Grip Strength Lizzy 16 5 yearsLizzy (4): @chloekypps it's gotten a lot better actually. I've tried a lot of the suggestions (not pole dancing unfortunately) and think I like the plate pinches the most. I also got a set of the "crush grips" and keep one in the car so when traffic/other drivers get frustrating its like a productive stress reliever. Most of the time on pull days it still just hurts but Im sure if I keep at it it'll get better eventually. Building muscle is...
arm size fittness4life420 15 5 yearsfittness4life420 (1): Natural brawn i tryed that witha shoe string and i like it i can only do half the reps when doing it tho is 8 reps good with a 30lb?
Teenager Flexing Biceps Outthetics 7 5 yearsErickFromOmaha (4195): It's in humane and unfair to the nattys
A little advice - newbie to site CHAPP785 3 5 yearsmikew (11494): No need to eat 6 meals per day. I would use My Fitness Pal to track your calories. Set the macros to 50c/30p/20f. Start by hitting your goal of protein goal for the day. I think a legitimate weight lifting program like Strong Lifts and responsible dieting will be easier than following a video program like Insanity.... not my idea of fun. As @SOLARSUPLEX lots more info in the FAQ to help you get started.
Help! Lol Trhome 2 5 yearsSOLARSUPLEX (8314): yeah i tried it, it works great for men. and read this entire thread and all of its links before you continue posting. This has the answer to guaranteed 90% of the questions you are about to ask. Sorry for being blunt. We get this type of question pretty much every day. Feel free to post questions you have about anything in this thread, but...
19 year old girl wanting to lose weight Babynicci 5 5 yearsmikew (11494): From the FAQ:
Methyl Synepherine HCL Duncan88 1 5 yearsDuncan88 (13): I've taken a scoop of Outlast Nutrition - Outrage. It contains Methyl Synepherine HCL which is a banned substance according to W.A.D.A. Does anyone know how long it takes to get out of your system or any other information on it? Any help is much appreciated.
New to IIFYM and decide to ask here Kievdju 9 5 yearsKievdju (1): @FiremanSi there is one gym from where i live, but it takes 1 hour to get there [only have bikes over here], so i dont think it's effective. I dont do cardio daily, only 3 times a week :) (personally, i dislike cardio). Right now im trying to cut some fat first because of reason (big fatty here), then bulk after i get to reasonable bodyfat. Thanks for the suggestion, appreciate it :)
Calories to macros inaccuracy YM97 5 5 yearsSOLARSUPLEX (8314): Food labels are allowed to be within 20% from their actual contents iirc. So often times your bag of chips was actually 13.3 ounces instead of 12.8. Also some companies like to say NO CARB but not mention that there is 12 sugar alcohols and 3G of fiber
Some help on workouts, what to eat, etc ghinobrah Jump to first page32Jump to last page 5 yearsghinobrah (7): @SOLARSUPLEX Been sticking to a gym sched that I'll post soon. Also been minimizing cardio, not stopping, minimizing.
What program to run?! Illusional 8 5 yearsIllusional (1): The thing is even if I'm a beginner that push pull legs routine on the thread you gave me doesn't look too bad, my main goal is obviously a strong relative strength for my weight but to be pretty lean and muscular as well. I have been training in a heavy and Hypertropy split where I divide the week up and have 2 of each, I am currently doing phat just with a few changes but with the upper lower I feel like I can't get strong at every lift at a...
Help Needed mayur392 14 5 yearsmayur392 (1): @hghani13 I have read to the faq's but thay were a quick reads in bits so looks that i must really spend some serious time reading!!! :) and thanks again i really appreciate ypur help here. @RobotEars Bruhhhhh !! LOL!!! Thanks mate will surely work on your suggestions :) Thanls all !!!
BF Estimate and Skinny Fat Help CoonKing 14 5 yearswannabemuscular (33219): @CoonKing I like your screen-name. When I was young I was known as PoonKing.
could use some advice max12480 21 5 yearsErickFromOmaha (4195): Because it's not crazy difficult and confusing you're just making it that way. It's laid out for you already just do it.
Can I get lean and abs doing this? Psychman7 14 5 yearsErickFromOmaha (4195): Welp RIP troll effort. But still your food sucks.
Simple question Wvckvd 4 5 yearsRobotEars (1174): Yes. Sounds legit.
Ab and oblique exercises max12480 9 5 yearsRawsteel (940): If you value your back health, primarily stick to ab exercises where you don't flex your spine, i.e. isometric exercises like roll outs, ball pikes, stir the pot, planks etc. The last thing you want to do is crunches and sit-ups, especially with a twist (rotation). Why? Because according to Stuart Mcgills research, a crunch or sit-up generates at least 3,350 newtons (equivalent of 340 kg) of compressive force on the spine, and according to...
Lil help. Jace76 6 5 yearsmax12480 (1): . Yes I agree read the links posted. Then I suggest starting with strong lifts. I lifted for years and just getting back into things again. These guys recommended me to start there and I love the program so far, it's fun and fast and I keep adding weight every week
Hardcore weightdrop programs? Marvin 8 5 yearsJsn3004 (3265): Hahahaha
Weight Issues CaptainKanter 3 5 yearsJsn3004 (3265): Like @Beans said, you might not be in much of a caloric surplus then. But I would recommend weighing yourself everyday when you wake up and taking and calculating the average weight each week because weight fluctuates so much. You might weigh more but you could have been holding less water on that day. For all I know you might have to take a dump and that's making you weigh more.
What to do now? (Skinny fat needs help) Abe 9 5 yearshghani13 (163): @Abe Yes bulk for at least good 6 months. Don't go overboard with the surplus though. 300-500kcal surplus. You will look much better when you finish the bulk.
Need training/diet advice please!! ErikFromAus 5 5 yearsErickFromOmaha (4195):
When to cut down protein. Olympian_Andy 5 5 yearsFiremanSi (42408): @Olympian_Andy 270 is overkill IMO. And it also depends on how much of a Lean 190lb u are... are you 10% @190lb which means u have more muscle to lose while continuing ur dieting phase.. if ur 20% 190lb then u dont necessarily have to be consuming anything near 270 even 190g is PLENTY.
new to the forum looking for good help max12480 Jump to first page52Jump to last page 5 yearsdarklight79 (3088): Also, to add to what @Beans and @Jsn3004 are saying, it's better to start off at a conservative poundage so that you have more space to progress. Doesn't matter if you think the weight feels too and and that you feel you can do more. You're still depositing into your "muscle account". The gains add up. Don't overthink. Beginner programs are set up that way for a good linear progress.
A few things before I start my journey max12480 7 5 yearsmax12480 (1): thanks man, i really love all the motivation and positive feedback here. i will rest up and hit it hard Monday and i will check back with how my progress is going
5/3/1 for female? MizAlmie 5 5 yearsMizAlmie (4): "Progress not perfection" thanks for the reminder. @RobotEars @Dem41 @Jsn3004 Super encouraging words. Glad to hear some of your positive experiences with the program and input. Thank you!
12 week female fitness program - what's next l0nepinemall 10 5 yearseknight (58109): HIIT after a training session is actually better than fasted AM cardio for natural athletes. Stay the course you're on! -3X
Attempting to loose that last stone Claire 3 5 yearseknight (58109): Can't spot reduce. How many total kcals are you eating? How much protein are you consuming as a vegetarian? -3X
Cut or Bulk? Any help would be appreciated Jonnym126 7 5 yearsLoxtonAxiosFoods (34): I would suggest a lean gain diet. Hard to properly suggest anything without having details about your nutrition. But your BF% is average. Probably place it between 17-20% Which can help with muscular development. Focus on large compound exercises. 3-6 sets per exercise, 6-10 reps per set. No more than 60 mins in the gym at a time. I don't know lbs... But I'd be pointing at around 140g protein a day to help. Have a glance through my...
Hello Parrothead 3 5 yearsParrothead (4): Thank you @silversshredded
My Questions Parrothead 7 5 yearsParrothead (4): Thank you all for your help. I do appreciate it. @FiremanSi - yes, I can deadlift the bar, but I have hideous form. It is something I'm working on.
New to weights - Bought dumbbells FateFDZ 5 5 yearsAndyCap (118): i feel your pain on the no money thing. I also started off with a 25kg dumbbell set and kept adding equipment whenever i had funds. There are tonnes of routines and exercises you can do with just dumbbells. Read the faq and get on google for those. If you cant afford a gym membership then look at bodyweight routines as a start and maybe even some beginner calisthenics. I have some mates who do mostly calisthenics and they are pretty ripped and...
Max weight for being 15 Masonh032 4 5 yearsforgottenpass (382): d
Bulking? Gottagetbig10 12 5 yearsFiremanSi (42408): @NorIda Hahaha... Dammit.. I mean.... Tell us more of this Wise No carb breakfasts ??
Bulk or cut guys? Please help :( shalltear97 5 5 yearsFiremanSi (42408): @shalltear97 Happybirthday pal, ur 18 still growing.. BULK and enjoy and take advantage of all that sweet natural test flying around ur body.... BUT promise me to pick up Heavy things and put them down again.
Nutrition Help Aedan 16 5 yearsFiremanSi (42408): @Aedan Something wont LEAN OUT while ur bulking, fatcomes with the territory but the rest of you will fill out nicely. Just accept that and you'll be fine.
Any Slovenians on here or people in Slovenia Ljublyjubly 1 5 yearsLjublyjubly (1): I just moved here and would like to chat with people in Slovenia for advice etc
I Need Help Guys BigCam518 3 6 yearsmikew (11494): Impossible - need to lose fat via calorie deficit then build muscle @A_em pointed you in the right direction. - Meal timing is irrelevant - Count cals with smart phone app like My Fitness Pal - Water instead of pop Hard to lose 90 pounds in a span of a few months. Better to set a weekly goal of losing 1-2 pounds and hit that each week. Normally, it's not recommended to lose more than 1 lb. per week but you're a big guy so you might be...
15yrs looking for some help rowkid 10 6 yearsKansas___Boyyyyy (3361): if you can lift and row and be active and gain fat from eating everything in sight at 15 years old you are a god damn freak.
HGH and test E cycle 💉 Juicywog Jump to first page40Jump to last page 6 yearsJuicywog (25): @Bucky thanks for the info, yeah I'm planning on running phyzer 2iu ED, and also add the test in for roughly 3-5 months
Would Anavar work for me? (pic) Guadalajara Jump to first page35Jump to last page 6 yearsErickFromOmaha (4195): Open thread to view post.
Girl Trying to get stronger!!! 💪 Charlatte987 6 6 yearsErickFromOmaha (4195): @Bucky she showed you. Lol
Advise on Anavar? shybearfit 11 6 yearsCross (7): But you really need to be careful with a coach beacuse some of them are just idiots,if I were you I would train without him,if you need some form check just ask someone for advice,there are a lot of coaches who just fckd up someone Find good program,get your nutrition done and you should be just fine
Am i going to get taller??? Jxsx2015 12 6 yearsFiremanSi (42408): @forgottenpass Yeah its cause everywhere ur looking down not much is ever in line of sight. It also comes from alot of time spent in front of a computer lie ps4's and xbox because u tend to extend ur head forward and also on desks thats arent ergonomic for tall people. Solution is just continuous posture correction drills and Tonnes and tonnes of Chin tucks.
exercise through injury Runner 3 6 yearsgoldiejohnson26 (1): Hi Runner, I hope you are not experiencing any pain with your routines, but if you do, consult an orthopedic surgeon immediately. Here’s a quick link:
A noobs quest from 15% to 5% in 14 weeks Flaime99 15 6 yearsthe1 (33861): Open thread to view post.
Is this good? Jxsx2015 4 6 yearsJsn3004 (3265): If you really are new to bodybuilding just stay consistent. Being a newbie, all your lifts will go up with a good diet and being consistent in the gym
Newbie Jxsx2015 7 6 yearsJxsx2015 (1): I want to but the coaches dont let me cx
After 4 years in Omaha... active_alli 6 6 yearsJsn3004 (3265): I'm from the Fort Lauderdale area and it is definitely different than when I'm in North Carolina, Connecticut, etc. I think people are more into fitness here. A lot more gyms, that's for sure. But I think being in places like that really tests your will power and if you really want to reach your goals, you can.
Idk what to do!need help! SalimK 9 6 yearsFiremanSi (42408): @SalimK Ur friends a moron make sure ur diet is in check and ur eating in a surplus and keep going buddy.
15 year old help with nutrition and workout bobbyb14 5 6 yearsZepa (730): @Beans thanks for new link bro!
Parallel and width Hambo 4 6 yearsFiremanSi (42408): @Hambo I like shoulder width neutral grip... feels the best !!
bulking gaining weight but not looking big Andropolis 13 6 yearsAndropolis (1): Okay thanks guys. I work out 5 times a week and I do each muscle twice a week without around 9-12 sets each muscle. I've been doing this and I've build decent muscle but is this a good routine?
belly fat alikhan1234 4 6 yearsA_em (2424): + you can't LOSE fat from only one particular part of your body. You just lose it all over your body. And belly can be the one, which is the most "stubborn".
Lost 5% BF in 4.5 months. Critique Gustoftw 22 6 yearsZyzzst (4486): @Beans my body is very sensitive when it comes to carbs. Yes, I do listen to my coach, but I believe everyone reacts to carbs different and has different insulin sensitivity responses. I myself will not lose any fat when eating over 200g of carbs. My body soaks and stores that shit up.
Thoughts on box squats and Spoto press? Robinson252 11 6 yearsFiremanSi (42408): @Robinson252 I have SPoto presses built into my program and I do them twice a week and always 5reps and above. Shoulders are fine after 5weeks. But great alternatives are floor press, board press or pin presses !!
Working out on the road or at hotels? MarcusB86 6 6 yearsYouBetcha (1): If you have a kindle I highly recommend the book "Hotel Fitness: Workouts for the Road Warrior". I was in almost your exact situation with traveling a while ago and it really helped with me getting at least a decent workout while on the road. It has a lot of cool workout techniques that you can do in your room or hotel gym! Check it out:
6 week prgoress so far! ski870 13 6 yearsski870 (7): @ErickFromOmaha gotcha! im not into any of that
Time Warp Geo 7 6 yearsFiremanSi (42408): @Geo WHY do u want to or need to lift ?? how much time is not alot ??
Shred transformation log JAllanRE 9 6 yearsJAllanRE (4): Week one- down to 255 so 5 pound loss. Not to bad but I could have done better. Stayed on track workout wise all week and felt pretty good. I went off track one day and drank a little bit to much. Always good to drop weight but wish it would have been a bit more! Hoping to be in the 240 club after this week.
Dropped 30lbs in 7 weeks Cjb 3 6 yearsCjb (1): Cool, thanks, I have spent some time on the sticky. I think I understand mostly what it's saying. I lost the weight from not eating (I couldn't eat). It sucked knowing that I was losing everything I worked for. My question is...where do I go from here? Where is the best place to focus my efforts as I'm starting all over again?
How to prep? Men's Physique alkudari23 9 6 yearsalkudari23 (52): Lol btw whats aas? 😂@Zyzzst
Weight Gain concern ArchT 5 6 yearssdmusev (1): Hello ArchT! You can be sure that it was not the creatine which made you gain excess weight but the food that you were consuming each day. Tell us what do you eat for breakfast, lunch and dinner. You are definitely eating more than you are burning. As eknight said, if you are concerned about weight gain and you want to achieve some personal goals, you should start weighing your food with a kitchen scale and counting calories.
Own Push/Pull/Legs Plan. Some help needed Kopingston 7 6 yearsZepa (730): Thats shitload of volume
Advice needed - bulk? Edin11 Jump to first page31Jump to last page 6 yearsEdin11 (10): @Beans thanks for that. You're right about the diet, spent the best part of that year not really doing anything in terms of bulking, cutting etc. Was interested to see how yours looked as I know you are also running a routine with twice a week frequency. Thanks for the swift reply as always.
Split / Program Help harriez95 5 6 yearsdarklight79 (3088): Don't fix what is not broken.
Beginner/Intermediate/Advance vag19 5 6 yearsvag19 (1): Maybe a bit :D thanks
Pancakes for refeed??? anteis99 17 6 yearsanteis99 (37): @ErickFromOmaha yeah I plan on hoping back to my original cut which consisted of around 300grams of carbs. Right now I'm not dieting for any show but I'm going to Olympia so I'm officially cutting as if I was getting ready for a show. Thats why I'm playing around with different foods or techniques to re-amp my glycogen stores. I only taper my carbs down when I'm doing a show, any tips of foods to fill out thanks for the comment
Idk what to do anymore User7787 16 6 yearseknight (58109): Read the 2 sticky threads. All you need to know is there. -3X
Feedback on my setup for a cut adale 16 6 yearseknight (58109): It's not for everyone, I'll grant you that, but after about 2 weeks of fasted training first thing in the morning, I no longer felt "off" about it. That was 10+ years ago and I've never looked back. -3X
Bulking routine - help/advice needed rickyloot 3 6 yearseknight (58109): Just... No. -3X
Should I bulk or cut?!? MattShowtime 16 6 yearsMattShowtime (1): I didn't realize that haha I definitely don't want to be that light. I compete in 155-170. I guess I'm going on a bulk lol I just need a good routine since right now I'm only training jits 3 days a week
Opinion on my refeed anteis99 4 6 yearsZyzzst (4486): Ok, I only refeed every 5-6 weeks. A lot of people on here do it every other week. I honestly think it's body dependent and what works for you. If I did regress all the time I would gain weight because it's very easy for me.
trying to get shredded and get hench TRYINGTOGETHENCH 4 6 yearsFiremanSi (42408): @TRYINGTOGETHENCH U wont get abs cause u dont HAVE abs u got to grow them first buddy. Just eat lift sleep repeat.
Cutting progress (first attempt ever) wxfreekj 1 6 yearswxfreekj (157): Hello SS. I'm a little more than enough weeks into my cut and seem to be doing OK. I'm at 2200c 160p 250c 60f and have been seeing progress while maintaining strength as best I can. I'm currently utilizing a 6 day Ppl routine. I was wondering if I could get some advice. So in addition to lifting, I am training for a marathon in early October. The 2200 cals is based on my estimated TDEE, but on the weekends, I'm now running at least 15 miles...
Home dumbbell workout vag19 9 6 yearsvag19 (1): Okay, thanks!
back to the gym log Southeastbrah Jump to first page35Jump to last page 6 yearsSoutheastbrah (16): will update the log later
I need professional help... Tryingtomakegains 13 6 yearsTryingtomakegains (1): I dont have budjet for that...
2 year progress TootCRoll 10 6 yearsMMB (3616): Good job dude
Online training + diet plans Hamer93 8 6 yearsBucky (3871): yea it really depends how serious of a business you make this. if you go legit LLC and all that, liability insurances, medical waivers, etc are a must. selling general nutrition, diet and workout plans like all the other instagram "coaches"? you can do whatever pretty much
Want to quit SL but don't know what to do rickyloot 9 6 yearsrickyloot (1): Could you send me that version please? All I can find is that Phraks version.. But when squatting 2 times a week, wouldn't it be better to do some kind of upper/lower?? Sorry for bombing you with questions but I feel like the more I started to learn about training, the more confused I am.. lol :D
Workout vag19 5 6 yearsvag19 (1): Oh, okay. I will have that in mind
6-pack struggle and bf calculation vag19 5 6 yearsvag19 (1): @FiremanSi Thanks!
Cheat meal when cutting? Zeus 29 6 yearsnine0seven (2569): When did you talk to Jay Cutlers gf ;)?
Thoughts on this full body drew7 2 6 yearseknight (58109): Feel like I should just continuously copy and paste this: Too much push, not enough pull. Too much quad, not enough hamstring. -3X
Unsure what to do? sam141414 8 6 yearsmikew (11494): @sam141414 here ya go That sucks about the food intolerance but hopefully there are some carbs that you're okay with because carbs will give you the boost you need. Many successful members of this forum are living proof.
Smith machine for SS?? chibulls21 11 6 yearsRawsteel (940): As said, just ask someone around you to help you unrack/spot. And i'm curious, don't you have a safety rack at your gym? If you don't, drag a bench in to the squat rack and set up the safety bars if you're worried. I personally have been benching twice a week for 7 years without a spotter or safety rack/bars and i'm still alive :p
Help for a Beginner skippy333 5 6 yearsBeans (4204): 1. Don't just work out your upper body. 2. Just because you can only press a barbell 5 times, doesn't mean you shouldn't. That's how you get stronger. 3. You need to eat to grow. Read that FAQ thread others have pointed out. Figure out your caloric needs. 4. Keep asking any questions you have after reading that FAQ.
Help/tips/advice Gideon 4 6 yearsGideon (4): Thanks for the advice guys! I appreciate it
Starting strength? chibulls21 10 6 yearschibulls21 (1): Thanks I appreciate it. It just seems like 3 workouts 3 times a week is not enough but I am a novice so I could very well be wrong.
Are my calories too high for cutting? Zeus 24 6 yearsBeans (4204): Gotcha. Yeah, the way I see it, OP dropping to 2600 off the bat would be like you starting that 8 month cut at your lowest calorie intake you reached. Better to start high and drop it rather than start at the absolute minimum you'd want to eat in a day.
bulking problems skippy333 2 6 yearsXxlean (1990): Oh lord...
My little Transformation (Newbie) Kingstone 4 6 yearsblackbull (22): I am very well @Kingstone Looking forward to your updates.
madarasvike_fit log madarasvike_fit 14 6 yearsblackbull (22): @madarasvike_fit &
12 week female fitness program tb92 10 6 yearskkautz (13): Thanks
Can anyone estimate my Bodyfat Percentage? iLoveKateB 15 6 yearsdarex (67): Dudeeee. You special 👍. In a good way 😘
Cutting advice Zeus 3 6 yearsZeus (1): Cheers mate thanks a lot :-)
Back at it... Thatguy81 8 6 yearsThatguy81 (541): Rack pulls for 385lbs tonight, felt great, new goals for this year: Dead: 405 Squats: 315 Bench: 225 I feel like I can hit these numbers with some/smart workouts! I still look like I don't workout, lol...
Transformation advice tyler1746 15 6 yearstyler1746 (1): Yeah it seems best to ignore all the myths about cutting and bulking in a few months .. Unfortunately it takes years
Help with HIIT spider07 10 6 yearskozzletoff (379): agreed. I think you're better off doing HIIT with some kind of sprint. A lot less complicated than your routine and probably more effective
Workout advice for slow bulk and hypertrophy Pdv92 7 6 yearsPdv92 (10): So you would suggest PHAT for a hypertrophy/aesthetic goal? I'm checking around to see what people have experienced with it. They all seem pretty much satisfied.
rach_smith2006 workout log rach_smith2006 9 6 yearsFiremanSi (42408): @rach_smith2006 Cardio is Definately best done seperate from workouts but if u haven't the time then keep going as u are but I would mention LISS sessions should be done for at least 30-40mins to actually burn some cals.. 10-20moms won't burn much. That's considering ur doing it for caloric deficit purposes !! Hahaha... Straight to the point !!
Advice required rach_smith2006 12 6 yearshollyhopeful5678 (1693): I'm afraid I don't know enough to advise of these champs will help you with that question. For me, personally, when I ran SS I just kept the weight and reps the same until such time as I felt ready to increase the weight, based on keeping good form. My form goes to garbage on OHP when I go to heavy...
Help and Advice for Beginner Please skippy333 2 6 yearsBeans (4204): Holy cow, this is all over the place. Don't go to the gym and just lift random shit. Pick a routine. Start with low weights that you can do easily, and try to progress a little every time you go. Don't do cardio every time you lift. And I personally wouldn't do it BEFORE you lift. The kickboxing is enough. Find out your maintenance calories. Track what you eat. As you fall into your routine, adjust so that you are in a slight caloric...
Four months into cutting, losing motivation Pdv92 11 6 yearsPdv92 (10): Okay guys, thank you very much! So I'll do like this: 1. Stick to the cutting for some more weeks, stop worrying about the never-appearing abs (guess I'll have to train them better for the next bulk cycle :P). Adding some HIIT in my schedule 2. From the half of July/August start adding some calories back 3. Slow bulk from august/september, aiming in gaining like... 2 lbs per month? Did I get it right? Thank you all again :) I'll be back...
female gaining weight and not comfortable!! belly01 9 6 yearseknight (58109): Your GP really isn't qualified for this- that's why she's a GP, not a specialist. Have her give you a referral to a dietician and you'll be more likely to get some guidance. -3X
Can I still make gains like this? newguy278 6 6 yearseknight (58109): Open thread to view post.
Im a Teen and should I go on a cut? wannagetswole 19 6 yearsLloyd (25): You get more insight into how your body works with whatever you do. Personally, I would cut as I enjoy being lean. You'd look awesome if you cut down, but do whatever you feel like. /nohomo
how am i doing? wannabeebig 9 6 yearswannabeebig (4): theres a leg pic. i know i definately need to work on them. and as for my squat goal, i guess i should max it out for one rep and see where im at currently, then make a goal. i think that if my bench is up to 240 or so at least in a year then i should be able to squat 280 ish at least if i keep it up maybe even more. thanks
Heavy Duty (High Intensity Training) Hambo 3 6 yearsGrizzlyBerg (9214): Mark Dugdale just wrote an article about it over on elitefts
Low volume push pull legs Champ3185 12 6 yearsChamp3185 (4): Thanks!looks like a v solid routine
Finding a Dependable Workout Partner Jameyson72 17 6 yearsqtdreams92 (1630): I wish my friends w/o as well so I can have a training partner to make sure I am doing everything safely, and for a lil motivation I guess! Its more fun than training alone. the next best thing is hiring good PT which is what i do 2x week.
Deadlift tips dserious111 5 6 yearsqtdreams92 (1630): I like his video on how to squat. the overhead press one is good too.
looking for advice from someone with experie IronBryant1495 13 6 yearsLVjack (2749): @IronBryant1495 No pic came through
Looking for bf % estimate Jdog18 14 6 yearsLVjack (2749): ^ oh are we still guessing...
New here, just an intro. BostonStrong 7 6 yearsthe1 (33861): welcome to the forums, 1700 cals sounds okay.. try it out for a couple of weeks and if nothing is changing then change your calories/macros.
My bulking log ,"From launching pad to moon" Sharkoon1 Jump to first page137Jump to last page 6 yearsSharkoon1 (565): After that day I had an upper hypertrophy day. Was busy with helping friends, doing pr for a developed game they did. And my mom had birthday, so I just put this as a religious deload week. Today I will be back in the gym!
does pilates help with back pain & abs queenquebec 7 6 yearsqueenquebec (25): Thanks! I've been doing pilates core exercise 2 or 3 weekly and I feel so much better. Mainly planks, bir-dogs, glute bridges, bicycles etc. I am also doing weighted cable crunches,bench reverse crunches and core twist but ok only 2 a week.
Natural Transformation video production RobertoP 5 6 yearsRobertoP (1): Didnt wanna make a video on wmm and throw a bunch of pictures there with a boring ass song.. wanted to make a video that showed my transformation and one that people would enjoy too.
Strength Imbalance CaptainKanter 4 6 yearsLVjack (2749): Nothing else to say besides this.
Ice Cream Fitness and Rest Days amberxnicole 14 6 yearsqtdreams92 (1630): @amberxnicole hey welcome! you're starting out with heaps of good knowledge so is just a matter of putting into practice. And once you start seeing the results which will certainly come, you will feel like you want to progress even more! :) Take that from someone who has been through it, it is well worth the effort thats for sure. and NEVER be too hard on yourself, because we are our worst enemies sometimes.
cutting questions chanman 6 6 yearsRawsteel (940): No need to count your macros, or not all of them, count your calories and protein and simply spend the rest of your calories on fat/carbs (more carbs).
Need help reaching my Macros... megz425 5 6 yearsBeans (4204): Skim milk, fruit, some breads, cereal, rice cakes, all some things I eat to hit left over carbs or protein to avoid fat. Rice cakes in particular are great. Store brand that I buy are 315 cals per 7 cakes, fills you up and almost no fat.
low carbs and muscle Sheila 5 6 yearsSheila (1): thanks folks, still figuring it out, got great info from this site so looking in to it :) I don't want to lose what muscle I've gained, I've worked hard for it :)
Belly Fat Diet-work out plan. bonecrusher007 11 6 yearsbonecrusher007 (1): Lmao.. ok. Not perfect but not bad.. lolI'm not talking hulk Hogan.... lol
Imagination. What beast are you at the gym? RabelAracena 26 6 yearsGetBigDieMirin (46): Personally I feel like I can lift with a lot more intensity when I think that i'm the biggest, cockiest dude in the gym and everyone is looking at me... So i never leave my ego at the door :)
Couple questions slowurroll 9 6 yearsslowurroll (25): I have a belt that I used for the first time the other day. I am honestly not a fan of wearing them. Maybe I will change my mind when I get to heavier weight. But for now, I would rather lift without.
Advice needed MarcoR 4 6 yearsSOLARSUPLEX (8314): @LVjack solid solid post. You're comin through with some high quality stuff lately! @op. Looks like it's time to A. Bulk B. Bulk
Carb Timing When Cutting barristanselmy 12 6 yearsHamer93 (9553): Yes like said, worry about what to do when you actually come to the problem
carb cycling help! macydawn Jump to first page34Jump to last page 6 yearsthe1 (33861): ^^ great way to be @macydawn
When the weight stalls... Hamer93 23 6 yearsFiremanSi (42408): @Hamer93 Think about it for a second man apart from less carbs there will be less retained water in the body and girls are generally NOTORIOUS for not drinking enough water. Great quote from Silent Mike recently: I drink water like its my Job !! 😁
Can I combine Lipo 6 Black and quadraLean AutumnDawn 5 6 yearsqtdreams92 (1630): I don't think putting makeup on will help you with weight loss much at all lol.
175cm 71kg Cut Or Bulk? Sharpy412 18 6 yearsTimmothyGen (1780): Yes it is possible. BUT Don't limit yourself to food. If you already meet the macros for the day but want to eat something again like a slice of pizza or cake EAT it dude. Make sure to get stronger on those lifts and the size will come. If you think you are getting to fat come check in on the forum and post a picture and we can help you with that. Good Luck breh!
Bulk or Cut? CaptainKanter 12 6 yearsqtdreams92 (1630): Lean bulk would be what I recommend as well. I think your arms would look much better if there was more muscle on it. And also can you empty the bin when you are done cleaning the mirror? That is like a germ haven..
Cutting phase :) MeganRosehart 15 6 yearsFiremanSi (42408): @qtdreams92 I'm sure @OP will be able to take alot from our conversation... The reason i suggest LISS is its easier on the joints, easier to recover from and doesnt effect ur strength as much as HIIT does.. If i'm doing LISS i respond to emails, come on SS and respond to new thread and comment, watch youtube videos on lifting or Podcasts on lifting and nutrition... Easy way to make it productive and less taxing on the body.
Recuperation from a starvation diet SkinnyJames 2 6 yearsqtdreams92 (1630): Hi @SkinnyJames have you looked at the FAQ? Can you work out your maintenance calorie TDEE to understand how much you need to eat. Also start a food diary. On the training side the FAQ will show you some really good programs to follow. Log your progress and have fun. :) Oh btw I don't get what 'damaged metabolism' means.
Protein causing stomach upset! jamiierees 16 6 yearsErickFromOmaha (4195): The only issue I have is having bad gas after a protein shake. It comes in handy to keep people away from me at work....
Sup Alby_Josh 5 6 yearsmikew (11494): Probably... there are some beginner workouts linked in the FAQ that would put you on a 5x5 type of routine. Those routines will probably have you back off a tiny bit on the weight but think of it like this - gotta jog to get into a sprint and that's what will happen with a 5x5 program. Just takes a little time to gather momentum. PS- You want to be close to your fail point but I believe failing too often harms progress.. usually means you bit...
Getting Started Paigeegee 2 6 yearsqtdreams92 (1630): Of course it is possible, as they say where there is a will there is a way. Have you trained before in the past? Do you know you what your BF% is, what is your weight currently and what weight are you aiming for? To be ready for a bikini competition takes commitment, discipline and it is a lifestyle there is no instant result. It is a lot of hard work but that is no issue if you ENJOY it and LOVE it, and you are MOTIVATED by results. Hmm,...
Wasting N00b gainz,by cutting as a beginner? forgottenpass 22 6 yearseknight (58109): Care to elaborate? Your stomach and intestines break down whatever you eat and absorb it all the same way. Doesn't matter if it's a potato, a pixie stick, or something in between. It's all glucose when it's absorbed. -3X
How this place works Southeastbrah 6 6 yearsSoutheastbrah (16): I'll get a starbuck for you Thanks. I will start tracking my workout when I'm fully recovered from my injuries :)
Bulk or Cut? relevant 29 6 years3six9 (220): BASICALLY YOU ARE FAT OP.
Train and Cut Log calexrose 27 6 yearscalexrose (46): I'm still here! Its been a while since I've written here, but I'm still at it. I just updated my workout journal in my profile to update the past few weeks I haven't been here. I am seeing gains in the strength department and some fat reduced on my body. I think the thyroid medication is working for me. My feet is not freezing cold as it was and I have more energy. My skin isn't as dry as it was. I am laying off the HIIT since my cortisol...
progress and diet question tman87 3 6 yearstman87 (4): Thanks for the info mike. With me at a 500 cal deficit that would put me at 1900 calories. I don't want to look like a marathon runner neither. 150lbs will only put me at 5lbs less in than I am in the photo. P90x has Cardio days also with Some HIIT training in there as well so that's why I will be choosing to do another round with it it April. With 1900 calories and 35p/45c/20f would that help in lowering fat while retaing muscle? I'm hoping to...
Bulking richardjg 6 6 years3six9 (220): All the above is chit.
URGENT help needed Plz PICS Greekyogurtgoddess 12 6 yearsGreekyogurtgoddess (1): You sure did, thanks :) I feared someone would say this, but I'll stick with it for at least a week just to see what happens. I know I gain muscle easily, but I can't expect miracles. If nothing happens I'll lower to 1600
Sup? Hutch Jump to first page36Jump to last page 6 years3six9 (220): Hope you enjoyed feeding the troll LOL.
cut/bulk opinions Jenkins123 7 6 yearsFiremanSi (42408): @Jenkins123 If ur not lifting long and u aren't then i would worry about bulking and cutting just yet... get on a solid program.. track ur foods eat until ur full at days end and see how much cals that it over the course of a week...
need to get some weight prince727 11 6 yearsprince727 (7): ezvmoneybeast: you being serious now? ok see if it works for me
need help for carb cycling macro ratio anteis99 1 6 yearsanteis99 (37): Hey guys so im starting to carb cycle but im a little confused on the macros. im currently 182lbs standing at 5 foot 11 inches 10.4% body fat. im aiming for 150 carbs on moderate days 40g's on low days and 300 to 350g's on high days. my question is do i keep my protein the same or would i increase it? would i also adjust the fats on the low and high days. I'm currently having 2400 cals per day. up until i start my carb cycling im having 190g's...
Losing fat but maintaining weight? jc3717 4 6 yearsfuba141 (10): If you've been doing this for awhile, then you'll come to know what's best for your body, it's a never ending process. Everybody is different too. For those stubborn thighs try adding bodyweight squat to your routine. It worked for a lot of people.
Clean Bulk, first time bulking. Newb BayRaider510 3 6 yearsSharkoon1 (565): Check out our faq. If you have any specific question after you read it, you can ask us here.
Ideal macro ratio for carb cycling anteis99 3 6 yearsWilliamjacksonxo (1): Also, there are 5 tricks to double your muscle for fast body building: The FIRST muscle to engage in ANY movement must be the muscle you are trying to target. If you are working your biceps, to most effectively stimulate the bicep, it must be the muscle to initiate the movement. As mentioned, muscles are weakest at those extremes and that makes it LEAST likely to contract. This is where your ..... keep reading article at...
what are forearms? GetBigDieMirin 16 6 years3six9 (220): We seemed to be advocating the same grip but using different terms LOL
5x5 workout dmiller77 19 6 yearsryanlh4567 (1): I've just started the same program, how's it going for you so far?
asking for help Vojtek93 4 6 yearswannabemuscular (33219): Another Swede. Damn they're taking over ...
Equally divide carbs or revolve around worko anteis99 6 6 yearsEat2Trainn247 (2557): @anteis99 I second @GetFitGoFigure in that as carbs drop, I place them around my client's training schedule in order to appropriately fuel the training session and then to promote optimal carb replenishment following so that the subsequent workouts are able to be performed well. I believe that in general, whether cutting/bulking, distributing a larger percentage of carbs around training is optimal for performance/body comp
diet over look please advise!? serge09 8 6 yearsBeans (4204): I would suggest eating what you want when you want, and just worry about hitting close to your macros.
On the right track? Leone1013 4 6 yearsEat2Trainn247 (2557): @Leone1013 I think this question of carb intake depends on a few factors: a) How has your weight changed in relation to your macros? -track your weight for 7-10 dayswhile consistently hitting those macros, average it, and observe the change in your weight. Then, adjust accordingly. b) do you prefer higher carbs or higher fats? Personal preference here. Some have a sweet tooth and enjoy a higher % of carbs while others crave fatty/savory and...
macro help! brentonac 3 6 yearsmikew (11494): Came in to say this... key is a caloric deficit of -500 calories as explained in the FAQ. Use My Fitness Pal or Lose It to track food intake on your phone. Also, in b4 read the FAQ
Newbie and clueless to everything. ZestyZoe 3 6 yearsGetFitGoFigure (121): The forum faq is a great place to start. Get your diet in check and strength train to increase your lean body mass. the more muscle yo have, the more calories you burn. :)
Nasty Plateau after an all protein diet trober1010 9 6 yearsBeans (4204): @trober1010 I think you have more to think about than continuing to lose weight. You've already lost a ton of weight, and people aren't really meant to be on a caloric deficit forever. I'd what @eknight said. Learn how to reverse diet, get up to a healthy amount of food, get your shit figured out, then continue to diet. I don't see any reason why you need to lose weight while on vacation.
How to calculate how many calories to eat? calexrose 5 6 yearscalexrose (46): @JHughes thanks for your suggestions! I found out yesterday afternoon from my doctor that my thyroid function is low, so that's probably been playing a factor. I will work on getting that under control and keep measuring and tracking my food intake.
Calories Jjg886 5 6 yearsKecaldesian (7): @eknight I knew about the beginner and chemical help in order to achieve muscle gain and fat loss at the same time. Didn't know it was possible for everyone els tho, even if it's at such a slow rate. Learn something new every day!
New cut plan please critique anteis99 5 6 yearsGetFitGoFigure (121): glad you found it helpful @anteis99 :)
Need advice.. Prog 6 6 yearsGetFitGoFigure (121): I agree, you do have a nice frame to work with. Building muscle and leaning out will get you that physique you want. Lift all muscle groups.... You can start with a 3 day split, hitting all muscle groups building up to 5 days per week- lifting volumes such as hitting each muscle 2x per week (heavy day, high rep day) or hit each muscle group 1x per week and really work it. In general, lifting in the 8-12 rep range gets you size. 3-5 sets per...
newbie not sure where to go now. LordOtakuSenpai 8 6 yearsBucky (3871): no no no, that's okay. you're beautiful <3
15 years old: Tracking Progress _peterbrah Jump to first page177Jump to last page 6 years_peterbrah (91): :O tomorrow is my 1 year anniversary of joining SimplyShredded!!
belly fat jab 3 6 yearsAs4do6 (37): In the FAQ you can find how much calories you should have each day. Deficit between 200-1000 from that to lose fat ( each 3500 calories is a pound ). That's what called cutting. That should do it
Help please. imran93ree Jump to first page35Jump to last page 6 yearsBucky (3871): no u. dyel?
New to Simply Shredded program - questions Pagrandma59 5 6 yearsPagrandma59 (1): Thanks for the reply. I guess because the program is featured on this site that I might find other's who've done it and could give me direction. As to your questions, I have 2 rest days a week (weekends) because that is what fit's my schedule of getting to the gym. I am cutting and have seen progress in the short time I've been working on it so I am happy with my numbers and I am overloading (for me at least) I'm not lifting heavy according to...
Newb with questions Liz_ZX6R 14 6 yearsLiz_ZX6R (1): @wannabemuscular Barbell squats Leg extension Leg Curl Calf Raises Lying leg curls Leg Press
Questions about HST Shota34 3 6 yearsShota34 (4): @nine0seven I was wondering for finding the RMs do I just keep adding weight until I can only do 15 reps of a certain exercise? Thanks!
Greetings all, Supplement Comparison MJRydsFast 1 6 yearsMJRydsFast (1): Endorush by BSN was recently discontinued (again). I'd buy bottles by the case, mixing it with water during my workout as much for flavoring as any real effect. Could anyone who's experienced Endorush let me know if you have made the switch to an alternative product and if so, let me know what that product is? I prefer ready made drinks. I tried BSN's NO Explode, also in fruit punch (my flavor of choice) but I didn't like it as much. The...
Flexing my back [video] kristaps1239 13 6 yearsleanr0x (4183): lol my bones are bigger than your arms
help I wanna get shredded where do I start wbjm2012 8 6 yearswbjm2012 (1): Thanks the nice replies boys, ill admit its a lot to take in and I know it wont hapen over night but ill take on board what you peeps say its nice to get the info off the people who have gone through the pain and dietjng cheers fingers crossed in a month or so ill have some positve pics to put on here thanks again
Newbie Wants to Bulk Up TheTagas 3 6 yearswannabemuscular (33219): Welcome to SS. Start by reading our FAQ thread and figure out the calories you'll require to bulk. There are references to some programs in there too. Come back with questions after you've checked that out.
MFT28 vs. Shortcut to Size alexhager 11 6 yearsLVjack (2749): @alexhager I stay competition lean year round at 2% BF and I am always gaining size and raw power. If you are interesting in my underground training style and secret diet plan let me know.
Push pull ratio has me confused! letsgetlean 3 6 yearsletsgetlean (91): @eknight thanks dude! Yeah I just wasn't sure because I built it off your ppl logs as well as a couple of others and I was worried it may be a little out of whack. I'm really loving training with a ppl over the other shit I've done! Thanks to you again!
Where do I begin? kirchekai25 5 6 yearshollyhopeful5678 (1693): Tilted Kilt?? That's my guess. Great tips already posted, so I'll just add this from my own personal experience. I would separate your plans from your husband. He isn't going to lose his job, so he likely isn't going go give up the wings and pizza. But everywhere that sells wings and pizza also sells salad so don't give him the power to drag you down, you can make your own choices to eat well and exercise even if he doesn't.
I need help with anabolic diet. dannyboy0526 25 6 yearsdannyboy0526 (1): I will be printing the to read tonight
Canditio - Linear or 6 week program SnackIt 12 6 yearsFiremanSi (42408): @SnackIt Strength yes, size a tiny bit. But it's a STRENGTH based program. But ur like what 17 or something u'll grow just looking at weights.
Saving time on dieting Arthur_steel 2 6 yearscsizemore21 (799): Lol
Lifting gear necessary? dserious111 8 6 yearsParkerHenry (94): Only lifting gear I currently use is a belt.
Stronglifts Or Starting Strength ThatTeenThatLifts 13 6 yearsSOLARSUPLEX (8314): Bob does stronglifts because the app is super helpful on bobs ios or android device. Bob also reps your maxes.
Macros and calories correct? getfitquick 19 6 yearseknight (58109): That sounds low. Like really low. Like I'm 30 pounds lighter than you and I don't diet that low. My comment was more directed at your macro breakdown. 40/40/20 is too much protein and not enough carbs, which you found out trying to meet your protein goal the other day. And as I said, it isn't going to be "better" than 30/50/20. -3X
Cutting the right way? stranger 4 6 yearsGetFitGoFigure (121): If you cut properly you can maintain that muscle. Cutting slowly is key for a natural bodybuilder! 1 pound per week or so with a higher carb, lower fat diet eventually. the calculator is helpful as well. I use it all the time.
16year old training for 2week. Kylecloud 7 6 yearsAndyCap (118): Very good so far, are those max lifts or for working sets?
Wich program would i benefit the most of? Sharkoon1 17 6 yearsSharkoon1 (565): Okay, thank you. You too.
Gaining around 4Kg a day, 16yrs old Kylecloud 8 6 yearsAndyCap (118): 4kg in one day? Did you use the same scale to weigh yourself? Perhaps you need a new one?
older gents advice csizemore21 12 6 yearsDem41 (586): ^^^^ awesome advice here, comming from an older guy that spent years infront of the computer 6-18 hours a day and living on fast food/soda. i know tons of " studys" nowdays say diet soda is worse then normal soda for you, it can be used as a stepping stone to get off soda. worked for me, the key really is finding something that he likes to keep himself motivated. walking is great, as is bicycling and its not as stressful on the...
U wot m8?????? _RudeCrew 21 6 yearsPhil_Babitsky (10): I agree, larger people do indeed have a much higher metabolic rate....Agreed, like I said, I think I should have been clearer.
Help For a Newbie Riksey84 6 6 yearsGetFitGoFigure (121): Def. up the carbs! You need more calories. You can find a helpful macro calculator at I use it all the time and find it to be the best one. Do you have a refeed or cheat meal day? You may find that very helpful. It will keep you from looking flat as well as keeping your metabolism up. You can also cycle your carbs where you have a low, medium and high carb day. Good luck.
trying to figure out muscle gains & weight! queenquebec 7 6 yearsGetFitGoFigure (121): hey girl! so, it is very helpful to track progress by body compsition... knowing your body fat. Then you can calculate your lean body mass so you know how much fat you actually have. From there, you can figure out how much you would like to lose to reach your desired body fat percent or desired leanness. There is also a great calculator to figure otu macro ratios for your goals at clickable text Also, I am very sure you gained a lot...
Need help with steroid advice! Juicywog Jump to first page84Jump to last page 6 yearsSOLARSUPLEX (8314): Go buy beef and onion and make some meat balls.
Spinning my wheels Snowboard901 2 6 yearsBucky (3871): research programs, set up your macros correctly, lift heavy weights, and stick to the program. rinse and repeat.
Bodypart volume OHPloser 2 6 yearsRawsteel (940): The guy over at "" has a good article on this. From the meta-analysis i've read that's pretty accurate and that's the volume most proven routines uses. One can't only look at the volume though, there's also failure, frequency, intensity and so on.
Help from the more experienced crowd? wxfreekj 8 6 yearsBeastmode1607 (88): @wxfreekj push pull legs. I hope you can double your time, even if it means taking 1 hour out of sleep or sitting on the couch. My Marine Corps recruiter taught me to make time by beating my ass till I got it right lol but he was right, you just gotta want it bad enough then force yourself to want it even more.
12 reps heavy weight vs 20 reps light weight thephenomenon 8 6 yearsSalokin (877): Paul Carter wrote an interesting training article that worked under the following concept: A lifter with an everyday one-rep max (this is a max you could get on any given day of the week, not you're all time best) is typically able to lift around 63-65% of that weight 20 times. For instance, 300lb max bench, you can typically lift about 195lbs 20 times. He then recommended a training program where you pick a weight that is 10-20lbs above your...
Need to get back into lifting ThatTeenThatLifts 8 6 yearsOatsandHoes (1): STRONGLIFTS!!!!!!!!!! ...and this --> 5 cups oats 4 cups milk 4 protein scoops = 2700 calories 470 carbs 180+protein & all the fat you need. When you wake up and your blender is dry, throw in the oats Blend them to a powder, throw in milk and protein. Divide into 3 or 4 small cups and chug thru the day. Then just eat whatever you want, which won't be much. We have the same body type. With oats you will grow fast but...
LOST MY MOTIVATION!!! ashvinmuthumala 3 6 yearsSOLARSUPLEX (8314): Rule #4 Quit being a bitch.
WS4SB for size? frui2 9 6 yearsfrui2 (1): i don't know how i missed that lol, but wanted to hear some more opinions, thanks guys,
Intro, progress pics, gen advice, & Est BF% wxfreekj 8 6 yearswxfreekj (157): Thanks @ParkerHenry! I'm working hard!
Macro Cutting Lythy89 3 6 yearsLVjack (2749): Just give it a try for a few weeks and take progress pics. If you lose weight and look better then your question will be anwsered. If you don't make progress you will need to make a change. Don't worry about if it's perfect. Consistancy and longevity (kinda the same thing) is what matters most.
Tattoos & Fitness Modeling??? runnernae11 16 6 yearsMMB (3616): Aie aie aie
5x5 weird lost of strength tuco 5 6 yearsCannonball (6283): 10 days is too much to think of it as some sort of rest that gives you additional strength. 5 days MAX.
PLEASE READ..NEED SERIOUS HELP Osurocks32 Jump to first page31Jump to last page 6 yearsNorIda (46958): Any structured routine is prerty sufficient. Your diet, like others have mentioned, Is what is going to get you results. So quit trying to look for a miracle routine, and fix your diet!
ABout PhAT BarbellBOB 13 6 yearsstopmiring (37): @Barbellbob Wouldn't worry too much about the rest, since you will generally be more fatigued already If you hit more reps on your compound movements, but yes I try to increase with a rep or so aswell.
emberessed of my legs :( pics BGM990 19 6 yearsdarklight79 (3088): Teens + first year training = Free steroid cycle. Growth response so huge it's not even funny.
Push Pull Split shredm 9 6 yearsshredm (10): Ok thats what im planning to do, A Squats 5 x 5 Bench 5 x 5 Rows 5 x 5 Superset Ring Dips/Ez Curls 2 x 8-10 B Squats 5 x 5 Overhead Press 5 x 5 Chins Ups 5 x 5 Deadlifts 1 x 5 Thoughts?
Introducing Myself Shota34 18 6 yearsShota34 (4): @TimmothyGen thanks!
Hi I would like some advice about diet nemexs 3 6 yearsnemexs (1): thanks man!!!!!
Road to aesthetics goHARD 8 6 yearsTrev182 (14986): I see a very LOOOOOOONNNNNNNGGGGGGG road infront of you young padawan.
My journey to getting "The Look" Alan208 8 6 yearskickinchicken (8717): Open thread to view post.
Noob! dreamopolis 9 6 yearsBeans (4204): @dreamopolis 5x5 is great for a cut, since you can still get stronger while in a deficit. And the volume won't burn you out too fast. Just be sure to follow the protocol on the site and don't start too heavy. It might seem silly to start so light, but it's worth it in the end.
My progress: 16-17 months stranger 7 6 yearsTrev182 (14986): Good work
Help with 3 day split Karlos 8 6 yearsRawsteel (940): First learn the exercises then use the same weight in all sets and a weight that allows you to hit 5 reps in atleast 4 of the 5 sets, when you can do 5 reps in the last set up the weight with the smallest amount possible. Use the same progression method in the other exercises that uses a different rep scheme. And do calves every workout if you want to, i personally prefer to alternate calves this way -> Workout 1 Standing calf raise:...
PHAT LOG Time To Get Serious BarbellBOB 27 6 yearsBarbellBOB (31): Demotivating that no one follows my log Lol. Will transfer log to phone.
Hello, simplyshredded, help me out. livelovelaugh 22 6 yearsFrostshock (13324): If you know where your true maintenance is, go into a 100 cal surplus from that for a week. If you still gain greater than or equal to (>=) 0.5 lbs, keep that surplus for another week- if you you gain less than or equal to (<=) 0.4lbs then you could safely add another 100 cal surplus. Wait another week. Rinse. Wash. Repeat. Lean bulking made easy, just have to be consistent and track reasonably accurately.
4 month first bulkin ever, Evolution.. TaylerD 10 6 yearstwreck7 (19): you need to track your diet brother. at least count total calories and total protein. thats what i recommend to beginners. telling them to count all macros could be overwhelming i definitely understand that.
where do i start? shantell 30 6 yearseknight (58109): Absolutely. Neuromuscular adaption to weight training- and thus, hypertrophy gains- take about 6-8 weeks to reach full potential. If you change every workout, that will never happen. -3X
Calories+Macros Shota34 8 6 yearsSOLARSUPLEX (8314): This title should be calories = macros
Newbie just joined! Shota34 24 6 yearsShota34 (4): @TimmothyGen Lol thank you :)
Advice on Anabolic steroids jillianrae Jump to first page71Jump to last page 6 yearsbslo (262): @_RudeCrew Most definately will.
started lifting critique Minimalist routine Zahl 22 6 yearspandasashi (3859): ur overthinking the shit out of everything. you haven't been lifting long enough to develop any significant imbalances. stop trying to find all these little 'injuries' you think you have and why you have them and just lift. that's a terrible routine, look up 5X5 and follow that
Noobie Question! Sorry! mroyal1999 2 6 yearsFrostshock (13324): I'll just place this here: What are your goals? What are the numbers for your big 3?(squat/Deadlift/bench) Cut based on your goals IMO; eating like shit for a few days isn't irreversible. Just get on track, figure out your macros, find your true maintenance and stick there for 1-2 weeks. Reassess as needed from that point.
Read the faq, still in need of some answers BarbellBOB 22 6 yearsBarbellBOB (31): @Beans @Frostshock my log if ya wanna follow :)
Help, feel sore right after "pull" :O Sandrablabla 16 7 yearsSandrablabla (1): Thank you for all the help! I will follow your advice, going to do legs today and core tomorrow. The pull day will probably be tuesday so I'll upload an other vid where I try doing the deadlift right, I could film my row as well I need feedback on that because it feels like I'm doing it wrong since I can do 52.5 kg on that, feels like it's too much considering my weak biceps. I forgot to mention that I also do leg raises with my forearms resting...
deadlifts jab 4 7 yearseknight (58109): Deadlifts do not harm you or deteriorate your discs. -3X
I present my self godbluffxx 3 7 yearsmikew (11494): @darklight79 that's my bad. Sorry bro. Will fix that title like we talked about. @godbluffxx check the FAQ homie. SL 5x5, track cals for a modest surplus, and das it mane!
Olympus Training Log OlympusSculpted Jump to first page53Jump to last page 7 yearssimply_michael (424): Listen to the bros on this board they do wonders for free I am in debt to them
Beginning of lean muscle build (hopefully) CorrinaC Jump to first page42Jump to last page 7 yearsFiremanSi (42408): Hard to judge when the photos arent side by side.. but ur obviously working hard.
How much time to have a body like this TheJayyBe Jump to first page43Jump to last page 7 yearsTheJayyBe (4): No man, I was talking about nutella.
photo added. need your advice mates. GhussTheOne 13 7 yearsFrostshock (13324): Because anything you buy could easily be fit into your diet via food - it will also be MUCH cheaper and save your wallet some grief. If you're fine with spending loads of money on useless things then that's fine and we can suggest brands but at a logical stand point we are just telling you what will for sure work. If you want to bulk and gain muscle, you simply need a caloric surplus - science at its best. If you want to gain muscle AND lose...
172cm 70kg, what to take GhussTheOne 15 7 yearscbondy (58): i thought it would be even cheaper in the US compared to UK. I agree with @darklight79 @Frostshock @Bucky these guys know what they are talking about
Intermittent Fasting Build Muscle/Lose Fat? musclesbrah24 9 7 yearscardinal (6175): Agree with all of this as an IFer. I'm among the few that trains fasted too. My day normally looks like this. Wake up, BCAAs + water, a lot of it too around my workout. About 3-4 hours later break my fast. Usually a low kcal high protein meal. Biggest meal I have during the day is probably before bed, ranging from 1000-1500 kcals. I'm on roughly 3200 kcals per day. Alan Aragon has written a lot on post-workout nutrition. Generally speaking if...
15 Years Old alwayscurved 21 7 yearsCorkey (291): If the program you start doesnt include squats, deads, bench and military presses you may aswell be throwing hay bails around.. i regret not listening to older guys at first saying i should be squatting instead of doing leg extensions and should be benching instead of doing cable crosses, i would be a fucking machine now if i had skipped the complex stuff and stuck to the basic compounds for the first while.. look for a 5x5 style program of...
My son seeking advice - he wanna get fit! Xandre 11 7 yearsSOLARSUPLEX (8314): Well congratulations on your connection with your son! Welcome to the forums. I like you because English is not your native language, though you can use your and you're correctly. When researching keep in mind that there is a lot of 'fake' information floating around. We refer to this as broscience. This forum is 90% based on scientific evidence and actual proven methods. No guessing. If your sons goal is to lose weight. The most important...
Not very shredded. At all. Yerman 15 7 yearsJelet (2190): this calculator is pretty accurate compared to most calcs that i came across online. Bookmarking it for future use. thanks.
Get rid of gap between pecs? Pimptastic 2 7 yearswannabemuscular (33219): Genetics dude. It's just where your muscles connect. Can't change that. All you can try to do is just fill your chest out as much as possible so it's not as noticeable, maybe.
my chest is going wrong need advice versus222 15 7 yearsbslo (262): @Hamersmash Lol this actually a forum dominated by mostly powerlifting/strength routines so you obviously have no idea wtf your talking about.
Female starting at a high BMI persianbootysquats 10 7 yearsSRorhrbac0808 (47098): Just sayin... Seems like because your friends are competing you feel the need to as well. But, hey, maybe it's something you really want to do... Only reason I say this is because I tried to prep for a show earlier this year and shit went sour fast (I was a little bish). Obviously you know it's something difficult to do. So just saying... It's difficult to come in with proper conditioning. Haha. But good luck with your goals and stick around....
Is my foot normal looking or not? Blobs5 20 7 yearsSOLARSUPLEX (8314): Figured it out. Op uses soap. Thats why his foot is half natty. /thread
HELP. Female bulking MeganRosehart 30 7 yearsTyrannosaurusFlex (2641): It also lacks direct hamstring work, add something like lying leg curls too imo.
Can a beginner run this routine ? Alwaystrying 26 7 yearsAlwaystrying (7): ^ and when I build a solid foundation while eating at maintenance (eating so that I don't lose weight and enough for recovery) I might do a not so long cut after that to do get down to some lower double digits bf percentage....which will make me look like a fitness model. Sweet Btw, it all makes sense know. If I am a beginner and have the greatest ability to recover, what will make me get more gains, hitting my muscle 2x a week or hitting...
Scrawny and weak, time to grow! AndyCap 18 7 yearsAndyCap (118): Hey Rawn, train at home, cant be bothered with gyms at the moment, would rather invest all my money in my own gym. Makes it easier as i can train and cook for my misses at the same time ;) Also there is no queue for the weights.
Frustrated Soldier GreenStr33t 9 7 yearsimcca001 (7): Haha "Why do cardio"....? PT Hours Bro. Alright, in the military you will be doing a 3-6 mile run or some combination of calesthenics or group PT on most mornings. What you want to do is balance that with some very different types of stimulus. I would definitely not restrict yourself to a normal 4-5 day split. Some days you will come in having done a calesthenics day and having some guy tell you to do push up circuts or something...
Hello, please help me out getmynameright Jump to first page34Jump to last page 7 yearsTrev182 (14986): @eknight What type of wall do you use to bang your head off of?
need your help - please Fighting141 4 7 yearsFighting141 (1): thank you a lot man ;)
Pro Hormones and Steroids DamianOxley 11 7 yearsUmirinmegainzmate (61): yea u mad now huh ph*ggot
TimothyGenz Physique LOG ~RELENTLESS~ TimmothyGen Jump to first page201Jump to last page 7 yearsTimmothyGen (1780): Just finishe my last meal. Total calories are 6735 690 carbs 213 protein 140 fat LOL Taco Bell an. Mcdonalds dollar menus! Still sorta hungry
New here, just saying hello. Staygolden 11 7 yearsGrizzlyBerg (9214): bitches love sosa
Should This Work? Charl 6 7 years_RudeCrew (15100): Open thread to view post.
Rate My Cut Plan SliqDiqRick 15 7 yearsSliqDiqRick (1): @wannabemuscular will do. I think Im also gonna drop one or two doses of the Super HD on cardio days (Im in the military so not running isn't exactly an option). It definitely made me sweat a lot more lifting today so I think my heart might explode doing cardio. lols
Need honest critique on new plan anteis99 9 7 yearsFiremanSi (42408): MORE CARBS.
SnackIt - Bulking Log SnackIt Jump to first page66Jump to last page 7 yearsmpalk92 (22): I think some people forget this philosophy, I for one always tend to worry but then the results come when least expected....kind of like most good things in life :P
A simple article every noob MUST read swollenscott 1 7 yearsswollenscott (571): Everyone already knows this stuff or at least should! I think we all wanted to find that sexy routine that would make us more tanked, swole and shredded then Arnold in Conan the Barbarian back in the day. I wish someone had shown me this a while back when I started lifting. clickable text
Please help me in my journey alexisifnot 12 7 yearsmikew (11494): @wannabemuscular looks like the same guy made multiple accounts and "newbie" threads in the last two weeks. @alexisifnot please do not create multiple accounts. The rule is one per person. Not one per personality. ;)
Strengthen the wrist? Hamer93 15 7 yearskickinchicken (8717): @Hamer93 are you talking about yr wrists or yr forearms? Because you really can't get bigger wrists. Wrists are skinny because a there almost no muscle there, just tendons and bone.
What am i doing wrong? Kyles247 Jump to first page32Jump to last page 7 yearsbslo (262): I wouldnt even worry about trracking macros or even eating clean at this point. If I were you I would eat everything inside. All the carbs and all the protiens and lift 4-5 times a week on a Push pull routine.
Is there a certain program/routine for lifti asddsa 4 7 yearsmikew (11494): @asddsa most routines will work if you work the routine but the beginner routines are ideal places to start. Lots of people on this board (including me) learned the hard way. Don't be dumb like me. ^this Build foundation. Then build house.
Modified Layne Norton Power/Hypertrophy smooge 10 7 yearseknight (58109): Layne advises not doing deads and squats in the same workout at all. Re. lunges (or leg exercises in general), when you are considering what muscle is doing the primary amount of work, just consider the joint movements. During the concentric portion of the movement, the knees and extending. The hamstrings flex the knee, while the quads extend it. -3X
macros ghay 3 7 yearsSRorhrbac0808 (47098): Hahahahaah
Plz help a confused lifter ashvinmuthumala 12 7 yearsashvinmuthumala (4): Correct @eknight . I assume it would be wiser to hit my lats 2x harder on my next back day
Few questions smith96 13 7 yearseknight (58109): This is the original version, and I would highly recommend it: -3X
Should I 5x5? cbondy 10 7 yearsmikew (11494): Yep 5x5 with cal surplus and you will make gainzzz. Get that log going so we can follow your progress!
What to do exactly with this body... ? jasson333 Jump to first page39Jump to last page 7 yearsezvmoneybeast (1348): Check out jason genova on youtube.. outstanding bodybuilder
Is my friend going the wrong way ? Trivial3 16 7 yearsTrivial3 (1): Aha, thanks , you helped a lot. It's just when I read the FAQ here all suggested doing the programs where there are a few or no isolation exercises and my friend has NO compounds excluding bench and I thought he would go no where but if he is actually going to achieve great results I am going to smile when I see him in the gym despite he is there everyday and I will be seeing him on 3 days :D
Completely new to weights/gym luky7189 4 7 yearsSOLARSUPLEX (8314): I agree.
Am I a beginner or intermediate lifter? ParkerHenry 11 7 yearsWinnersNeverQuit (10311): Maybe more like a 5X5 routine, 531 could also benefit you as well
I need help guys, I beg of you. jaketheguy Jump to first page34Jump to last page 7 yearsDeneii (247): Yea, thats what i mean. As far as i'm concerned you just need to do some quality training, keep a reasonable diet and be patient, and you will see great results in time.
Hi all, advice on training program pls chrism 21 7 yearschrism (1): dark, I have read the FAQ and took it all on board :) and my diet was shit(lots of take aways/sweets) but now its far better lol and after taking in the advice from the FAQ and members on this post I am no longer eating 1500 :) much higher!
Rack chins? (PHAT) SnackIt 16 7 yearseknight (58109): A pull-up is a pull-up, not a rack chin. If you were supposed to do it like a pull-up it would just be called a pull-up, lol. -3X
Need a lift from my fellow Shredders.. Aspire2Inspire 9 7 yearsjja0016 (829): Only 5 years?! What were your lifts like when you first started?
under devloped lower pectoral? KD310 10 7 yearsAarronStenner (10990): @KD310 it's most likely the same as me, I just store fat more on my 'lower chest' I can gurantee if you've trained a while and cut down to around 10% body fat you would see your chest is quite even
Whats possible in 20 weeks for untrained guy TP33 6 7 yearshaole (2109): If your body fat is really 20-25% then I would recommend cutting. Your diet needs to be your main focus though. I would also recommend adding a few accessory work to the SL5x5 routine until you start lifting heavier weight. Save the accessory sets for after the main 5x5 lifts and pick two or three that you can do in a circuit/superset with minimal rest times to keep your hear rate up. Once you get to heavier weight on the 5x5 program you might...
Directioning needed for "shredded" look! Aerosys 7 7 yearsTimmothyGen (1780): I use to think people could get shredded like that but people spend years bulking cutting repeating. Gl
Carbs and protein before and after/CUTTING G23 23 7 yearsRawn (1339): Pretty sure OP is female. Other thread by same user focuses on best ASS exercises
Push/Pull/legs SnackIt Jump to first page38Jump to last page 7 yearsillwill (331): Actually @eknight i know you posted what you think is an optimal ppl routine before but I haven't been able to find it. Do you have a link if it hasn't changed?
Is it really necessary to use supplements ? mytolocia 5 7 yearsmytolocia (1): Ty guys all
New to this 14 y/o. Dimitrius 13 7 yearsambitiongainer (391): @Dimitrius anything mikew and frost says infact must of everybody here has great advices so follow what they say carefully, they're very helpful if you cant manage the 5x5 then you can do low weights and high reps like 15-20 reps to get your body use to pushing the weights and also burn fat while you incorporate cardio weekly, just take it slow and take in your macros and you just fine
7% body fat but abs not showing completely KingFlippo 19 7 yearsBeans (4204): @PowerLevel9000 I don't think anyone tried to "change" his mind, but to increase his understanding about how to get them. Based on his age, assumed experience, and description of how he doesn't even really have big abs, there are more things to it than just going on a diet. Everyone here made good points. You're advice is fine for someone who trains and eats in a surplus. Doing weighted ab exercises won't give him abs if he doesn't...
Achieving desired body gymnoob 10 7 yearsswollenscott (571): Train, eat, rest, repeat...(years of consistancy)...train, eat... Progress training, manage the diet side of things and your body will develop. Don't think that some of the "desired" bodies, although smaller, couldn't lift a fair bit of weight so don't be afraid to progress. You won't become a fridge shape all of a sudden. I love pull/push/leg routines but that's just me. Have a check of the highlighted threads
Help me learn... Aspire2Inspire 20 7 yearsAspire2Inspire (61): SL 5x5 - Squats, Bench Press and Barbell Rows today. BP @ 50kg 5x5 - 5th set 5th rep and I fail. Even had to do the dignity roll, because the catches were too low. GRRRR. :-( Depressing enough that Bench Press is the weakest of my Big 3. Oh well, try again next workout.
Squat form check & critique Ravenfraust 17 7 yearsRavenfraust (7): I know I need to fix that. But would goblet squats help with improving my form? I don't really know the idea position for high bar squat to be honest. I don't really have decent muscle development at the moment so I can't really figure out where to place my bar. On my traps or between my traps and shoulders. Just read strongliftf 5x5 squat technique. I'm suppose to be doing a low bar instead of a high bar squat -.-"
Cutting for a wedding, need advice urgently! mpalk92 4 7 yearsFrostshock (13324): @mpalk92 hopefully it isn't the Red Wedding you're cutting for :/ +1
Obby's slow bulk log obby1g 18 7 yearsobby1g (16): Haha thanks bro. 1.6 is still where it's at despite it being pretty dead in terms of competiticness. You can always find pugs on esea no problem haha :)
My transformation from fat to fit! puimuri 2 7 yearsRawn (1339): i like your shorts. they remind me of goku
New Log Advice needed JesseJames 29 7 yearsPerfidy (3094): You're cutting correct? I've always noticed that my bench goes down when I lose weight. I guess this isn't uncommon, and probably what you're experiencing. Don't let it get you down.
Macros seansaeed12 2 7 yearsPerfidy (3094): There's this really conveniently placed thread at the top of the forums:
Should a Do Powerlifting After Cut? ezvmoneybeast 6 7 yearsezvmoneybeast (1348): Ye thanks man
Do you guys still go to the gym if..... TimmothyGen 26 7 yearsErickFromOmaha (4195): Why did I view this thread.
Bulking. Junior300_ 8 7 yearsSOLARSUPLEX (8314): You also mentioned cardio. If you are doing that while bulking then you need to eat extra to compensate for that.
NEED HELP FOR BACK DEVELOPMENT alkudari23 7 7 yearsfuba141 (10): For advance level in lower back hyperextensions try holding some weights.
Calorie deficit enough to get ripped?? SnackIt 9 7 yearsbrian12 (9495): Yes. It's all about being in a calorie deficit. The calorie deficit can be created from diet alone or with sone added cardio. Try lose around 0.5% of your bodyweight per week. If you lose more, increase calories, if u lose less, drop calories ;)
15 Year old Newbie Training Log Hudson64 19 7 yearsFrostshock (13324): @Hudson64 already laid out what I thought would benefit you.
How does my intake look? natiann123 4 7 yearseknight (58109): Looks like there's not enough calories or carbs, but without you listing that I can't be certain. How many total kcals and grams of protein, carbs, and fats do you consume daily? -3X
brachialis and Arms TimmothyGen 21 7 yearsFredsell17 (43): I haven't trained arms in over a year and my arms are 18 inches just from doing heavy compound movements.
15yr old Bulk! Hudson64 28 7 yearsHudson64 (1): yeah, I'm going to start my training log today after my first workout with my new weights!
Is this what bulking is doing to me? Srs TimmothyGen 3 7 yearsTimmothyGen (1780): THANK GOD I thought I was just losing but im gaining phhhhhhhewwwwwww. yeah I need a new camera ffs anyways im glad im on the right track then. I tried those tricep extensions with the db's it still hurts even more so i did some tricep pull downs with the V-bar and then worked my long head of tricep. Still feeling the pain in my left elbow.
bit of advice needed. Gekoooo 7 7 yearsGekoooo (1): Thanks for all the replies guys :) massively appreciated. Will take all advice on board :)
Help.. Loose skin or fat? XHC 26 7 yearsXHC (7): Thanks a lot you guys :D
How to get lean and increase strenth. sidshar1241 3 7 yearsFrostshock (13324): The guy in the picture looks unhealthily skinny, no delts traps or pecs, just a sad looking 2 pack. If you want an admirable physique then heavy compounds are your best friend, if you just started then starting strength or any kind of 5x5 program will tear your shit up, just be sure not to cheat on any exercise and go as heavy as you can WITH GOOD FORM If you really want THAT physique just work your abs all 3x a week, go on an extreme diet and...
Cut Log, I guess. Clutchwork Jump to first page34Jump to last page 7 yearsClutchwork (7): Why is this nutrition thing so hard for me lol ugghhh anyways i cut out my HIIT today, but i feel lazy because of it and not as "tight" [best way i can describe] but gym is tomorrow. So, excited about that. Anyways I had my protein shake which estimates to like 500 cals there was pizza sitting on the stove asking to be eaten and i was rushing for work >.> so i grabbed 4 slices and took it work with me. You guys did say get...
Dropping 50 kilos metal 14 7 yearswannabemuscular (33219): Sounds good man. Good to hear the lifts weren't disappointing. You're starting off with some positive vibes. The walking in the AM is a great idea. Do that fasted before you start your day. It would be great if you could do that like 5x per week and keep the pace pretty brisk. For you diet, are you tracking everything you eat and aiming for a specific macro ratio? Most here recommend 30p/50c/20f.
Upper/Lower Split critique DanielNova 5 7 yearsmattd534 (3208): Why not run a tested upper lower split like westside or Lyle McDonalds Generic bulk clickable text clickable text
Newbie Nimin 6 7 yearsFrostshock (13324): Welcome sir, read the FAQ and proceed to unload every question that hasn't already been answered lol
What should i eat on a clean bulk ? Audo 9 7 yearsErickFromOmaha (4195): @eventheodds1 I thought I was the only one. Except pine sol. Lots of pine sol.
Newbie, ICF 5x5 and Cutting bif24701 9 7 yearsbif24701 (1): At this point I will go back to the 5x5, while I research the 5/3/1. If I hit a wall then that would be a good time to switch it up. For now new few weeks I'll work on getting my strength back and diet. I was surprised that my strength gains where so quick. I'll admit that I did power lifting in high school for football but that was 15 years ago. I think my eating and rest allowed me to gain so well. Let's see how long it takes to get back...
Big boy need help getting lean 😄 Barbus098 18 7 yearsnwt521 (217): Open thread to view post.
Fat loss - questions geta 1 7 yearsgeta (1): Hi, im 17 yrs old, last year i was 125 kgs, I started some better foods stuff blah blah now Im 86 kgs. I know i gotta count cals etc but 1) Im little bit afraif of carbs especially grains. When i eat for week paleo, then eventually cheat and have some grains, i feel bloated, my face and body is bloatef, so, its ok for me ocasionally eat some bagel or what? 2) lifting - im pretty weak, about 70 kg bench , two 26 kg dumbbels for chest, 200 kg...
confused about the diet thing. pls help me! pudgevillarosa 4 7 yearspudgevillarosa (1): alright man, thank you so much for a comment!
Should I Bulk or Cut First? Junior300 9 7 yearsTrev182 (14986): Read the FAQ.
Cutting - var and clen Sublic Jump to first page44Jump to last page 7 yearsRawn (1339): cool beans, do you stack with clen?
Need help on bulking and cutting Audo 3 7 yearsAudo (1): Haha nice one but really i need some help on this lets set the jokes aside bro lols
Taking the train to shredville choo choo Treg 11 7 yearscassious (2926): 5/3/1 is great! I ran a PPL x 8/6/3. Was great for extra volume. I dropped overhead press though because of my dodgy shoulder.
Post the worst/funniest advice you've gotten T1no1 Jump to first page124Jump to last page 7 yearsrememberthis (556): A trainer came up to me once with the most serious look on his face and told me that Squatting would hurt my knees... Same dude told me that dead lifting hurts your back. ... That must of been the worst. I'm pretty big mouthed but I kept it shut and just kept doing my shit.
diet that makes u grow but stay lean ambitiongainer 24 7 yearsambitiongainer (391): @Xxlean ok thanks
Why you started? alkudari23 Jump to first page31Jump to last page 7 yearsBeans (4204): On a related note, I always loved this story from Henry Rollins about weightlifting. It doesn't really apply to how I started training, but I can relate to his outlook on the hobby in general.
First official cut! help Sedlo18 7 7 yearsSedlo18 (25): @FiremanSi @eknight @Perfidy Thanks for the info guys!! Im excited to see what happens. I might possily do a before and after thread with pics and such at the end of the summer so keep an eye out if your interested
Split thoughts? OlympusSculpted 4 7 yearsOlympusSculpted (571): fuark alright brahs
First time cutting please help. munneor 15 7 yearsErickFromOmaha (4195): agreed.
harii13's bulking log harii13 3 7 yearscardinal (6175): Welcome. Glad you read the FAQ. Your macros seem spot on and the programme looks like an interesting periodisation programme. I assume you're more interested in the bodybuilding side so adding mass? In for the log I guess!
New at calisthenics lostrelos 1 7 yearslostrelos (1): hello guys...i 've been working out with at the gym but it get boring to me so i started with calisthenics.. i can do 10 to 12 pull ups (perfect form) and i made a program that i think suits me... 1day horizontal bar exercises(total 170 reps with 5 exercises) 2day dips/push ups and abs 3day leg day 4day rest is this a good program? and if you have a program that will help me increase my reps at i would appreciate it..SRY for...
Cutting diet anyone? dazzler95 2 7 yearsPerfidy (3094): Read through this FAQ, there's a ton of good info. A majority of people on here stick with macros, not so much a specific "diet". Much better results / consistency.
need advice on training and diet. talya 3 7 yearstalya (1): Thanks!
What did the lifters do in their beginning? TimmothyGen 7 7 yearsSOLARSUPLEX (8314): Happy birthday bro
Can someone make a workout for me? nathan98 27 7 yearsjonrivs49 (3001): how about no!.
Arnolds Logic of Shocking your muscles TimmothyGen 6 7 yearsBaiTu (3096): In my view, a simpler approach would be that your body knows you are going to bench 135 pounds. Then you bench 145 pounds. Boom. Muscles schooled. This is the way I understand progressive overload. Obviously something worked for Arnold, but drugs were clearly part of that equation.
Is this a good workout for a 16 year old? nathan98 9 7 yearsjonrivs49 (3001): @nathan98. You want to workout because you want to look good and people here are suggesting 5x5 and you may ask yourself why strength workout. If you are just new to lifting no matter what you do you will gain strength and muscle fast for a couple of months and if your lucky it goes for a year. Its called newbie gains and its better to make the most of it while your body is still adapting. Starting a strength routine will help you gain strength,...
P/P/L 2:1 Ratio Question TrustMeImLying 5 7 yearseknight (58109): The reason is because when your scapula is pinned to a bench while you're pressing either horizontally or vertically, you have a LOT of extra leverage and consequently can handle a lot more weight. Think about what you can bench vs what you can barbell row. That extra resistance used creates an imbalance that is particularly stressful to three of the rotator cuff muscles (all but the subscapularis). The only way to offset that is to do more...
Is this a balanced P/P/L? r1ch37 20 7 yearskickinchicken (8717): Not a 2:1 exercise ratio but more a 2:1 sets ratio. Say, Back (pull): Bent Over Rows 3 sets Pull Ups 3 sets @ body weight Chest (push): Bench press 3 sets ^This could be considered a 2:1. Some even try to balance reps as well.
Two A Day Workouts Chicubbies2 6 7 yearsleanr0x (4183): While doing cluster hst it is very useful to split the daily training (full body) for me You must use fatique management to dont kill your cns
Burning fat without losing muscle Xelanor 3 7 yearsXxlean (1990): What Konstantinov said....At 155 17% body fat I guesing you will have to get down to 130 in order to be at 10% bf, and at 130 your not going to have squat for muscle. My suggestion for you would be to lift as heavy as you can and build some muscle. 155 is pretty small to cut. Lifting heavy also burn fat on its own and keeps your metabolism going...Also instead of jogging type cardio, try hiit..More explosion type training....If you dont know...
New skinny kid needs help to get jacked!!!!! mattd534 Jump to first page500Jump to last page 7 yearsFrostshock (13324): THIS THREAD'S OVAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!!!!!!!!!!!!!!!
So, I've taken the plunge... GazzyK 19 7 yearsIrishGymSheep (10554): Never been a fan of 5x5, it can definitely get good results in the big three but for me it is ridiculously boring and tedious. I think you need something you enjoy doing. I would look into a program that looks like fun to you and is challenging but not overwhelming. Stick with what you are doing now for a month or so get yourself use to training and then switch. Just don't go overboard! As for having a sweet tooth if you like jello there are a...
bulking tips/what to eat...ect. W0gsLife 4 7 yearsSOLARSUPLEX (8314): If I remember correctly. Just in terms of fiber. People have been saying 15g for every 1000 calories.
Need help with bulking TimmothyGen 4 7 yearsstingray72 (109): Now this is the right kind of advice. And its nice to see that this place isnt all about protein like
Upper Chest or lower? TimmothyGen 7 7 yearsTyrannosaurusFlex (2641): Open thread to view post.
Are there any dieting professionals online? gwilson2 4 7 yearseknight (58109): It's cool. We get a fair number of weirdos and spammers, so just weeding out the junk. Try Paul at the link I gave you. He posts here regularly and is super knowledgeable. -3X
Anyone know good online diet help? gwilson2 2 7 yearseknight (58109): -3X
Just starting - Confused about weights? cuppednoodles 7 7 yearskickinchicken (8717): Screw giving it a "try!" Take that shit and make it your bitch! Change the attitude and tell yourself you WILL achieve your goal. Being fit is not a like buying a pair of jeans. You don't just give it a try. This is THE BIGGEST and most important, single thing you can do for yourself. Now, 22% is not obese. But if you really want to make a change and hit your goal, then take that word out of your vocabulary. ...
Avoid looking newbie! Weight Training Tips f GabrielAllstar282 8 7 yearsElminister (3412): Guys, he's name if Gabe.
Gym Cloths TimmothyGen 10 7 yearsHamer93 (9553): Gymshark is worth the money IMO. I like gymshark, under armour, nike, supplement t shirts, machine fitness and bigballs
Advise cut dontevenliftbra 4 7 yearsT1no1 (478): @dontevenliftbra I would not make it more agressive just keep the 1-2lbs other than that I can't answer on your bf and weight lol
Food that contain the highest amount of prot Hyzz 7 7 yearsnwt521 (217): Exactly My thought
Intermittent fasting Jezze 16 7 yearsHighdeas (1635): shit, school is in session again EK be laying down the science!!
getting started...i know what i want typershark300 4 7 yearsFrostshock (13324): Pictures? Granted you're kinda short but at the same time I highly doubt you're as out of shape as you think. If anything you could look great on a surplus if you take advantage of your newbie gains as @eknight stated.
High Vs Low Reps on MASS oliv3rhm Jump to first page47Jump to last page 7 yearsjonrivs49 (3001): @eknight. You just cant save everybody. There will always be 1 person who dont want to be saved.
Fitness DVD MissEmily Jump to first page394Jump to last page 7 yearsMissEmily (136): If any of you guys have a sweet tooth you have to get yourself this! My sis bought it in her gym but it tastes amazing! It has no fat, no carbs, no sugar and very little calories but still tastes so sweet and yummy :) you get other flavours e.g chocolate
my journey to a better me! pudgevillarosa 4 7 yearsFrostshock (13324): You cheeky bastard... I'm Frostshock and I approve this message
I need help fellows :P Feroo Jump to first page44Jump to last page 7 yearsFeroo (1): Thanks Frostshock - It's hard for me to figure this micro with diet I think this is the biggest issue .
My Weightloss Journey ntorin 11 7 yearsntorin (28): Thank you, guys! :) I will! This is a lifelong commitment. When I see how rewarding it is it's absolutely worth it! I can't wait to see where I'm at one year from now. :) Have a nice weekend!
Need some cutting advice. ErickFromOmaha 14 7 yearsFrostshock (13324): @ErickFromOmaha Makes complete sense, look up some form videos, invest in a belt and possibly add some Core work to your routine to prevent any further injury, otherwise there's a bunch of dudes with jacked up backs deadlifting like pros. Did you slowly decrease to a deficit or drop right down to it? If you only ate 1200 you definitely need to get more in - Even if you're not hungry. At least before you go to sleep that is. Also remember that...
Good Weight to begin Cut? DaveCL9 3 7 yearsT1no1 (478): Isnt he like 5ft? I think you should go by looks. I see some guys 160lbs at his height but are huge as fuck. Well i am around 160 and dont look anywhere like them
Age to join a gym iwillmakeit 12 7 yearsTrev182 (14986): Depends on the gym. My gym is 18 because its 24hr. Other gyms are 16.
Macro suggestions! AMSisme92 23 7 yearsAMSisme92 (1): Cool thankyou! I'll post some results in a few weeks!
How much protein hlr70 4 7 yearsFrostshock (13324): This as well
Hi, I'm starting a... l0zar 8 7 yearsl0zar (1): Guys TY for the replies, when I have a little time I'll reply one by one... :)
Give me Cutting Advice and Meal Advice Plees ezvmoneybeast 2 7 yearsNorIda (46958): Read the sticky and ask questions. If you're too lazy to do any research your diet will fail. Put forth some effort, and you'll likely get some responses. Perhaps if you did more than just troll the forums, you could have learned how to properly cut :)
Cut Questions DanMmmFood 8 7 yearsDanMmmFood (13): Its usually pretty consistent with the tape. Its purely because whenever i measure my arms they arms fluctuate in size where as everything else doesnt as much and i bulked or cut for a while and i was concerened at them shrivelling up as they are already a bit small for the rest of me. Just trying to keep track of them and everything else to make adjustments to training/volume if needed
Increasing calories slowly while cutting? Unreachable 18 7 yearsT1no1 (478): Jelly af thats close to my bulk lmfao
Darren Plotkin training abeguelestrada 3 7 yearsTrev182 (14986): Horrendous link.
SOS!!! cutting help: am i doing it right???? BigBerry Jump to first page31Jump to last page 7 yearsBigBerry (10): @mpalk92 @Frostshock that Insanity and PX90 stuff is ass, i'd take a nice weight training regiment over that bodyweight stuff. don't get me wrong it is intense as hell but i agree with @Frostshock i don't think it contributes to cutting weight any quicker.
How can I get a 6 pack? markstopher Jump to first page31Jump to last page 7 yearsKansas___Boyyyyy (3361): its in the arms thread now mike Thor that broseidon
I need your help guys lost size bulking Rentonan Jump to first page31Jump to last page 7 yearsLVjack (2749): My comment was purely bc you come on here sounding so beta about losing your gains. Man up. And thanks for the "tren and clen" comment, no better complement out there my friend (I compete at a stage weight of 161lbs and I'm 5'8" lol about gear). With thinking everyone in better shape than you is using is gonna get you really far. And the face comment too lol ok little man sure hahahaha.
Beginner CaliDreams 4 7 yearsTimmothyGen (1780): Well since you got the advice. Words of Wisdom. Stay motivated Have Fun Always be Consistent Dont give up if results are not showing
I wanna get jacked. Tips? markstopher Jump to first page31Jump to last page 7 yearsGrizzlyBerg (9214):
Newbie to lifting reedy 5 7 yearsreedy (1): Thanks guys. When I get a spare moment tomorrow I will get a response up as i have a few questions/replies as to what you all have said so far.
Recieving Any General Advise For my 1st Cut ezvmoneybeast 3 7 yearsFrostshock (13324): Pretty damn good bulk if you're only 17% bf dude This, I generally don't do cardio at all unless I'm feeling hungry and don't dip below a 500 cal deficit. Can probably play it safe and bump protein up to no more than 1g/lb as well on a cut
New To Macros Bulking23217 8 7 yearsBulking23217 (1): @mikew Ok yes it does help. Do you own this site?
Weight lifting Sam98 7 7 yearsSam98 (7): I'm 74kg's , I bulked to 80kg's for half a year then shredded. I'm also 5,9" :)
Really want to see how shredded I can become Johanna Jump to first page35Jump to last page 7 yearsEat2Trainn247 (2557): definitely agree...forgot to mention that. Would look into a coach too if $$ isn't a hassle
Losing fat while gaining muscle Cubb 4 7 yearsFatBoy (88): @Cubb I think it is possible, but veeeeeeeeeeeeery slowly and after all it would not be very productive.
should i bulk? Rollins7 22 7 yearseknight (58109): 100% agree. Your body is still developing and it needs normal and appropriate foods. -3X
How much do i need to lose?? fitnessz2 9 7 yearsTrev182 (14986): Do all use even math?
Stripping fat Bulking23217 11 7 yearsEat2Trainn247 (2557): @Bulking23217 Essentially you want to optimize body composition. As previously mentioned, you cannot "spot-reduce" fat; but employing the proper training regimen and developing a healthy relationship with food and understanding the role of food as fuel will definitely help you achieve the physique and performance you desire
Skinnyfat cutting need advice. Help brahs! abbehardy 20 7 yearsT1no1 (478): thanks haha :p Hate to break it to you, but by the way you look right now and the current calories you're on (1950) you are going to starve yourself just to get a sixpack. This will fuck up your metabolism big time, because just like @Frostshock said you'll stop tweaking your macro's but will start doing cardio and have to increase it in order to keep losing weight. This will put you back to an unhealthy deficit probably even lower than...
Solarsuplex ** Cutting log ** SOLARSUPLEX Jump to first page324Jump to last page 7 yearsmattd534 (3208): I'm sad for you: (
New Simply Shredded whitey710 Jump to first page52Jump to last page 7 yearswhitey710 (4): well, I screwed up pretty bad. Went out for some cardio/fun to an indoor trampoline warehouse and 3 weeks later, find myself at the Dr's office with left leg pain. Got myself a stress fracture on the top of my fibula. Doc says no legs for at least 6 weeks :( this is killing me because i just got into the strong lifts 5x5 workouts. Everyday you need to work legs. Any ideas on what to do? abandon the plan and do something different? or should i...
i did a 3x Full body routine alexgetsstrong 28 7 yearsFrostshock (13324): Reps for you sir
leaning/shredding diet advice needed! DaveCL9 6 7 yearsNorIda (46958): Your poss are full of misconceptions. You aren't looking shredded because you don't have much muscle mass to utilize I would bulk. Get some mass, the worry about getting diced. You need to read up on macros and focus in your diet, as it is what's going to give you the results you desire.
Clarification correra911 18 7 yearsnine0seven (2569): A can of tuna in Alaska is one dollar for 4oz.
diet seansaeed12 11 7 yearsFrostshock (13324): Find your new maintenance for your CURRENT weight Reverse diet up to maintenance, stay there /thread Also, the answers from your previous thread.
cutting to clean bulking seansaeed12 4 7 yearsGrizzlyBerg (9214): refer to what we just told you
Keep getting fatter and fatter and fatter Ryanharvey 25 7 yearsteewhat (1972):
Do I have good body genetics? oliv3rhm 28 7 yearsKansas___Boyyyyy (3361): that would depend on if he had good technique or not
Building muscle jamieboy22 13 7 yearsOutwork_08 (25): Aside from the occasional genetic freak, ^^^ This
can you make gains on a cut? CrustySock 8 7 yearsoceanair (18020): yes you can. i made hella gainz on my last cut. broke a shit ton of PR's.
5x5 jason Blaha TimmothyGen 8 7 yearsTimmothyGen (1780): oh god damn kansas thank you brah. The game's i've played were MW2 on pc, Runescape (clanning PK) (SUCH A NERD lmfao) and Combat arms.
Body Physique HELP TimmothyGen 17 7 yearsFrostshock (13324): Honestly if I were you I'd run starting strength until I stop seeing gains completely. You could safely run it well over 13 weeks without having to introduce accessory work. As for supplements - at 15 you're producing the best supplement of all... Raging hormones. You'll grow dude, just eat, train, and SLEEP (very important)
Losing body fat MissEmily Jump to first page38Jump to last page 7 yearsJohanna (892): Hahaha
Gained 10kgs and need to lose- HELP misslulu 14 7 yearsSOLARSUPLEX (8314): Bumping this because its dead on here this morning and I have time to kill. It was this or the fitness dvd one. Hope we all prefer the latter.
routine for my brother (fbw) golagola 6 7 yearsElminister (3412): And since this is golagola, he probably won't be able to find it on Google so here's the link: Stronglifts 5x5
Vegetarian Cutting SarahDee Jump to first page35Jump to last page 7 yearsFrostshock (13324): I was going to go into a whole spheal about "humane" slaughtering processes but now its just turning into a pissing match of opinions. I'll agree to disagree but believe in the facts provided. If you can show me scientific articles proving otherwise rather than hypothetical and frankly impractical situations I would definitely suggest what you have to offer in the next vegetarian diet thread.
Gaining muscle and loosing fat ? cameron_grier_uk 5 7 yearseknight (58109): OP gets a rep for effort, but you can't gain muscle on a calorie deficit, no matter how much protein you're eating. Your body will convert protein to glucose to fuel itself before it uses it for growth, so it ain't gonna happen. -3X
New member to simply shredded family =) allasiam 26 7 yearsallasiam (22): and yes I'm compensating it with my food, I have 3k calories / day , 50% carbohydrates.
Combining cardio with gym training David94 17 7 yearsFrostshock (13324): @eknight Ahhh, I was right at least! :D
New guy, need some advice djg08 10 7 yearsFrostshock (13324): Definitely not unless you're fine with gaining more fat than you have to. Refer to this example ---> So using your ACTUAL numbers, I would go back down to 2300 calories and track for a week. If I'm still gaining greater than or equal to .5lbs per week, I would stay at 2300, if NOT I would raise it up to 2400. Sometimes this can take 1 week, sometimes 3, but gaining is gaining and as you stated you don't want to gain any...
Nutrition plan??? Wilson 2 7 yearsGunther (1285): no
Diet Espen 21 7 yearscardinal (6175): Also afraid to say you're probably much higher than 13% body fat. More around the 16% region.
Bodybuilding how would you have started smith96 14 7 yearssmith96 (16): Anybody else have any recommendations on a good upper lower
progressing with dumbells CrustySock 4 7 yearsSOLARSUPLEX (8314): The bro gym i used to go too had Db's up to 60 by 2.5's. fucking hated them because i would always use the 17.5's when 20's were to heavy and i felt like the biggest dipshit ever.
Lean body for thin females! lean 5 7 yearsFrostshock (13324): As a newbie I'd say to stay away from machines as much as possible. Compound movements will benefit you much more by building technique and functional strength. (Opinion, but pretty sure it's correct)
Ghandis Cutting Log Ghandi 2 7 yearsFiremanSi (42408): I would always prescribe more protein on a cut starting at 1g/lb.
Push / Pull Split, thoughts please! montana84 6 7 yearsmontana84 (1): its weighted dips and pull ups 5 is failure for me. but get the point, stick to the programme and add from there on. still recovering from this workout from 4 days ago!!
new to bodybuilding shredz8888 3 7 yearsFrostshock (13324):
BMR-RMR-TDEE HELP!! jjpaul13 6 7 yearsteewhat (1972): couldnt this have been googled? just saying.
squats Vtimez 16 7 yearscassious (2926): I haven't done back squat for 6 months, I've been doing front squat and I just tried box squats like in the video AND I just hit what my front squat max is with ease! Definitely enjoying this!
** HELP**to keep cutting or start a bulk JAndrews 12 7 yearsJAndrews (1): Bump
Getting serious allasiam Jump to first page32Jump to last page 7 yearsallasiam (22): Thank u all for the advices, I made a new thread to keep on learning and tracking my progress. Cheers !
Westside4skinnybastards question cassious 10 7 yearscassious (2926): Cool thank you sir
Teenager progress - 74kg - Less than a year jordancook 5 7 yearseingold (1291): It's hard tO gain weight when your only eating maintanence calories :s
Bread when clean bulking?? montana84 24 7 yearseknight (58109): Really? I post that and you're worried about clean bulking? -3X
LitlleMans LOG littlemanbigdreams 28 7 yearslittlemanbigdreams (13): Thank You.
Is this how it should look like? (Pasta) OldKnight 11 7 yearswannabemuscular (33219): I always cook the entire box of pasta then split it equally into either 4 or 8 ziplock bags. Then I just grab and go when needed.
SOMEONE HELP ME PEASE. vtreaatz 10 7 yearsSOLARSUPLEX (8314): I bet if yo worked up to maintenance for and took 3 weeks to do it you would gain 3-7lb of water weight. Your body is just hanging onto anything that you eat because you eat so little. And dude, imagine if every time somebody texted you, they only typed in caps. That'd be annoying right? So is your title. May want to take the time to figure out if there is an "L" in please or if its a silent letter not needed.
progress Daz 8 7 yearsJophe (64): Football and bodybuilding train your legs in a completely different way. You're doing them once a week so all is good. But do not mistake football as a substitute for squats or any leg exercise.
New to "Macros" HamdanMerchant 29 7 yearsraquelcrvg (10): Hello, you have an article that explains about IIFYM not know much about it thanks!
Getting back to the gym. fitnessz2 6 7 yearsnine0seven (2569): @fitnessz2 you're going to gain size no matter if you train for strength, endurance, ect. Here is a thread by firemansi that has a vid about what I mean. clickable text Also, a 4 day split I would recommend is PHUL. It's strength & higher rep training. Take a look.
Is this a sign of not enought calories? OldKnight 8 7 yearsOldKnight (1): Definetaly,i just bought some fish and peanut butter.
SS OR...... littlemanbigdreams 7 7 yearsBaggy (925): Not stupid. Good to have a goal!
Taking the plunge littlemanbigdreams 15 7 yearslittlemanbigdreams (13): Ok thank you, im glad we have sorted that out
First cut - Diet fitnessz2 5 7 yearsfitnessz2 (1): Really i just enjoy being on a diet, also i find cottage cheese to be a easy source of protein before i go to sleep.
Current Progress and Body Fat Percentage SSJ3FinalFlash 23 7 yearsSSJ3FinalFlash (283): Awesome man! I should have an official log up by Sunday. Been really busy with midterms and studying so didnt have time but Ill get it up. Also 2 questions, what does the voting system mean for a thread? When people say they are in for a log does that mean they subscribe to updates on it or what? New to this never seen it before haha
Is it possible?? fitnessz2 16 7 yearsfitnessz2 (1): Bumped the calories up to 2050-2100, will see how it goes from there.
Your opinion on ectomorph workout routine Kuchiki 16 7 yearsThedude67 (3088): @eknight Yeah I get you bro. I don't agree with all of this theory, but I do believe there's something to it. It's not just a matter of tall or red hair, there are certain characteristics of each "body type", for example the "P" type, you can spot one easily from their larger than should be head, small shoulders and fat little fingers, yup, it may sound stupid but if pay attention it's there, trust me. As far as every body...
Strong Lifts 5x5 3 months Progress Log 6Rocky9 Jump to first page38Jump to last page 7 yearsteewhat (1972): hey mate, little late to the party but in for strength log. good progress so far, gotta love the noobie gainzzzz! def get to a proper squat rack, will make a world of difference. also, for injury prevention and general body maintanence, start to look into doing some mobility works on your off days as well. better form will make all the lifts easier, as well as making it easier to cintinually increase your weights week to week, less...
Starting strength question smith96 6 7 yearsAarronStenner (10990): @smith96 I done starting strength and its a good program. Helped my squat a shit ton
Should i wait or? Pearce_Bolton 14 7 yearsScotian (9922): If you can lift it, lift it!!
protein MissEmily 5 7 yearsjonrivs49 (3001): @MissEmily. To help you start. Search about Macro Calculations for you to understand what we are trying to say. Basically a person have his/her maintenance calorie. if you eat above your maintenance you get fat and if you eat below your maintenance you loose fat. (calorie = protein, carbs and fat). Carbs and fat are alot easier to meet in your daily caloric intake since most food have higher carbs and fat. Protein supplements or whey are used to...
As far as machines go...this safe? hollyhopeful5678 10 7 yearsKonstantinov (1450): for one, the shear force on the knee joint. The only benefit to leg extensions is a nice pump.
Overwhelmed with cutting info,need guidance r1c0 20 7 yearsFrostshock (13324): @r1c0 Whole meals would definitely be more beneficial, but shakes are better than not getting anything at all. You can make these all without protein too, totally subject to personal preference of flavor and macro needs. By the way I forgot that I add 1tbs of Agave Nectar to both shakes, makes it DELICIOUS
Need some help on cutting vegancrossfit 28 7 yearsvegancrossfit (1): hhhhh
supplements colejj4 5 7 yearsteewhat (1972): is that neccessary? clearly hes uneducated and looking for help and you tell him to take lots of a bullshit supp... good work man hope it made your day!
Dividing Calories Between Meals Beginner101 3 7 yearswannabemuscular (33219): Eat more when you're really hungry and not as much when you're not that hungry. Just try to hit your target by the end of the day.
Total newbie looking for start-up advice! Princess_Of_Iron 7 7 yearsFrostshock (13324): EDIT: this Didn't want to make it seem like it was a permanent thing, that was my bad. Always forget about them damn newbie gains
New member 6Rocky9 6 7 years_RudeCrew (15100): This. I wasted a lot of time and effort constantly switching programs
Critique My Workout Routine zSlVlOKEY 9 7 yearszSlVlOKEY (4): Thanks
Journey to Myself lioness 11 7 yearslioness (1): Yesterday: Weight: 140.4 Meal 1: Vegetables (120) Tomato paste (60) Turkey slices (200) Butter (25) Milk (25) TOTAL = 420 Meal 2: Egg and Vegetable Omelette (no cheese) (275) Milk (25) TOTAL = 300 Meal 3: Butter (200) Yogurt cheesecake thing raw (200) Meat (beef from something I got for Haider) (15) Milk (15) TOTAL = 430 Meal 4: (THIS is the meal I shouldn't have eaten) PB Butter Total = 400 Meal 5: (This was my post...
post wo protein KevDjm 6 7 yearsHewy007 (2980): he's refering to a weiner, and I aint talking no run of the mill ball park frank
Split While Cutting? lVlaKaVeLi 5 7 yearsTrev182 (14986): Better but still not great. Still imbalanced. Pick a reconised programme, clearly you arent experienced enough to write a programme
Not seeing any results...(PICTURES) HELP! alexgetsstrong 14 7 yearsleanr0x (4183):
45lb vs 15lb bar helpmegetbig123 9 7 yearswannabemuscular (33219): Yes, it's all in the grip. Standard bars have a smaller diameter of the grip section compared to an oly bar. I believe most standard bars are 25mm whereas oly bars can be anywhere from 28-32mm. It may sound trivial, but's it's quite a big difference in how it feels in the hand. I have standard bar and weights in my home gym. I also have a deadlift platform out in my yard where I have oly bar and weights. I can't deadlift as much inside...
need help to cut fat....:( maniacsid 6 7 yearsFrostshock (13324): Thanks lol, now if only the new guys took this to heart :oops::
Is my Squat paralell? And how's the form? alexgetsstrong 6 7 yearsDevil82 (1240): just about to loose lumbard extension at the bottom, might need more isolation work there. Else it looks good
How To Train To Get a Fitness Model Type lVlaKaVeLi 6 7 yearsTrev182 (14986): Stopped reading here.
f*ed up bulkk aesthet1x 10 7 yearsjja0016 (829): when my diet is over ill be adding 200 cals a week (from carbs / fats only keeping protein at body weight) from my lowest deficit calories for 4 weeks and then 100 cals a week from there until i start gaining .5lb a week. then add 50-100 calories over time to hit 1 lb a week. then as I start gaining add even more to maintain that + 1 lb a week.
Getting back in the gym. fitnessz2 8 7 yearsfitnessz2 (1): But i will jump on a strength routine and start eating maintenance, then keep adding calories to i gain around 0,5 pounds a week, i think i will fill out better if i clean bulk and keep my diet clean.
Starting from "scratch", need advice DFMaster240 7 7 yearsFrostshock (13324): Being meant for beginners, the compound lifts are more than enough to activate your arms. Benching for triceps & anterior delts, OHP for Delts & tris, I'm sure one of the programs has Pullups which also activate the biceps. I know I don't really have to work my arms that hard with accessory lifts just because the compounds tax them so much. I'm also pretty sure all of these programs have an intermediate and advanced template that...
Help with Starting out to getting ripped Rory020786 6 7 yearsRory020786 (1): @SOLARSUPLEX First of all i would like to say sorry for the time between replies i was working.. 1. Bulking/Cutting. Bulking is basically providing your body with a surplus of macro-nutrients to encourage your body to build muscle. this can lead to gaining a little body fat. Macro-nutrients are things like carbs, proteins, fats Cutting is getting rid of body fat but maintaining as much muscle mass as possible in the process. 2. Counting...
Need Some of Your Knowledge knowowsley 1 7 yearsknowowsley (1): Hi guys, i'm new to the forum, actually I think this is the first forum I have ever been a part of!! Thanks for making sign-up and everything easy to follow. Anyways, Il give a little background on myself, because maybe it will help you to help me. I'm 21, i used to play basketball in high school, I think the most I could ever bench was 225 3 rep max, back when I was playing basketball senior year, which wasn't bad at the time. When i...
Starting out help moosh2014 5 7 yearsnine0seven (2569): Yeah OP has to be a girl, idk why that didn't come to mind.. But I agree with @xPerfidy, find your maintenance calories & go from there.
5X5 Good for mass not just strength? Sedlo18 8 7 yearsSOLARSUPLEX (8314): FTFY
Weight Lifted For Each Exercise - Question bkp 4 7 yearsbkp (4): Thank you! Both of you. Will look into these and try some of it out! Appreciate this so much
Macros for cutting TeenMonster 4 7 yearsFiremanSi (42408): @TeenMonster Try this calculator: I think your macros are too low and u've dropped directly into -300 off maintenance at least. You should always start a cut at Maintenance for 1week.. then slowly drop cals or add cardio. Ur fats are too low to start with aswell.. No room for variability there... No matter what ur cals are i'd start with minium of 80g of fat...Low fat...
New to the Forum (Beginner!!) StrangerDanger 14 7 yearsFrostshock (13324): @SOLARSUPLEX If I told you that, I'd have to kill you.
Looking for a routine aesthet1x 6 7 yearsaesthet1x (22): thank u frostshock, thank u guys, i'll give it a try
beginner bodybuilder adzgio 7 7 yearsG3NGHIS (8532): See if your body gains weight with those macros. I bulked up to 160 with macros about like that. I'm a big believer in not needing as much protein as you think, but do what works for you and keeps you feeling strong
Am I doing it right? scoobydoo9112 4 7 yearsbslo (262): You need more rest. Figure out a good schedule for yourself. I would lift in the mornings 3 days out of the week and then do the MMA stuff at night that way you could get a good nights sleep. I agree with scooby in that you need to pick somethign to improve upon, either use MMA to supplement your weight training use weight training to become a better fighter.
Tips before starting a training program BruzSTR 1 7 yearsBruzSTR (73): I've been training for over 4 years, have over 1200 lbs in total at age 19. These are just a couple of tips! I'll be posting more soon :) Hope ya'll like the video!
Newbie - hello TrustMeImLying 6 7 yearsFiremanSi (42408): Welcome dude, prepare to learn tonnes. Ahhhhhh the aul' bro split, i started there aswell like most new guys.. jesus i wish someone enlightened me back then. But i wasn't even eating enough to start with anyway. :)
Really need advice wittyname 5 7 yearsFiremanSi (42408): @wittyname If u want to stay on the team listen to your coach. U have PLENTY of time to do weight training.. if u must cut it down to twice a week. U will still make progress mate your doing too much as it is.. Personally in your situation i go 1-2months folllowing what the coach says and eating like a horse see how it goes. Then if i truly didnt like it i'd add 2days a week doing squat deadlifts & bench with 5x5. Key here would be limiting...
Training in the morning..few ?'s info2311 5 7 yearsATN_Coaching (1582): I do not want to take away or disrespect the thread BUT this had me in absolute ttteeeaaarrrsss!!!! Now as for tips: 1.) Track macros and establish a baseline intake and from there find your deficit number. 2.) Focus on quality foods rich in vitamins minerals and micro-nutrients but do know Its ok to have a cookie just don't make them your primary choice. 3.) Stick with basics and simokistics and establish a baseline routine you can perform...
Help me with my first official cut! Sedlo18 11 7 yearseknight (58109): I prefer Body Mortar BCAAs. Inexpensive and a good product. -3X
Advice, Tips and Stuff... Ghost Jump to first page61Jump to last page 7 yearsFrostshock (13324): Hard to suggest which you should do without a picture of your chest/legs/arms/back/tummeh Lol unless you're really genetically gifted or consider months-years "Quick", that doesn't last long :P
Bulking problem FATTT aesthet1x 11 7 yearsaesthet1x (22): I wasn't 'cutting' but my cals were lower than maintenance.. What should I do? a reset? or should I keep doin this
Decreasing BF% but gaining cellulite? Jessi_A 6 7 yearsJessi_A (16): I suppose I will just have to keep going and wait and see then, hopefully it will reduce as I drop fat :)
Correct Macros for cutting at current weight AlphaPrime52 5 7 yearseknight (58109): -3X
15 AND READY myrightarm 12 7 yearsFincheey (4): hey man, im 15 and im eating 1000 over my bmr cause 500 wasnt doing anything .
Starting competitons Danny_Boy 4 7 yearskickinchicken (8717): Look around for competitions with a Teen Division. There's no reason why you can't. It's a lot of work though and most kids your age don't have the dedication/desire to really take it seriously. But you may. Post some pics and infor about yourself so people can see where you're at and where you need to be for start.
how do i calculate my calories sennen 6 7 yearsjja0016 (829): or you could just get a account
too fast PLEASE HELP!!!! JoelStreet 16 7 yearsmattd534 (3208): @winnersneverquit @kickinchicken I never even recognized that
counting calories ? Fincheey 6 7 yearsFiremanSi (42408): @Fincheey No worries dude.
5/3/1 Jsn3004 8 7 yearskickinchicken (8717): Dave Gulledge The powerlifter... On a cut... 800 SQT 700 BP 735 DL And ripped
Bulking Meal Plan - Advice Required Sharky 6 7 yearsHamer93 (9553): Fuck carb powders, if your in the bro mindset needing them "simple sugars post workout" eat some fruit. For the rest just enjoy your food and eat some pasta, rice etc. Try and mix the fats up a bit, get some various sources in there... You wouldn't exactly want all your protein from one source. 630 might be a big jump, but if you can handle it mentally go for it
Bryce Lewis Upper Body Warm Up !! (Video) FiremanSi 5 7 yearsjonrivs49 (3001): almost similar to what i do.
Where to go from here..? Sharky 6 7 yearsFiremanSi (42408): There's still autumn in the middle mate... leaving 1month of summer so, dont worry bout being lean for summer.. start bulking up your only young bro. I dont really follow any meal plan i have my macronutrients to hit for the day and i just hit that any way possible while trying to incorporate 2fruits, 2 greens and 12g fibre/1000cals intake.
hi MissClara 5 7 yearssamirsaleh (1957): Welcome abroad, Now we need to know Who when why where
Increasing Lifting Weight Jessi_A 12 7 yearseknight (58109): @Jessi_A they mean start a log of your workouts for feedback and tracking progress. -3X
DESPERATELY NEED HELP!! graydinhotorres 14 7 yearsGStarRaw (1441): ^ my gains really started to come in (strength) from the 6th - 12th month, like some rapid increase. (maybe it was my form) Btw i tried to body recomp aswell, tried to lose fat as well as gain muscle, i feel that it was a poor approach, would have been better off cutting and bulking.
begging of changes (bulking log cleaned up) veedubdub1 3 7 yearsveedubdub1 (1): Today was pull Day DEADLIFT 5x5 50 5x5 75 5x5 90 X2 5x5 120 I felt I could of done more but I'd watched videos on form and think I was over thinking about the form so left it at That Lat Pulldown 5x5 50 5x5 60 5x5 X2 75 5x5 40 TBAR ROW Again I was concentrating on for instead of weight so carried out 5X5 40 Had to cut the workout short due to unforeseen circumstances on way put I spoke to a personal trainer regarding exercises and diet...
Let Myself Go - advice? NewToBB 5 7 yearsJezza_91 (1315): I let myself go from June last year until November last year. I guess losing my gym buddy (he moved to the states) always saying tomorrow I'll start, I lost the love of lifting, I had no fire to burn anymore. Then I realised that I'll soon be right back where I started 4 years ago, a fat weak little bitch. I found some old pictures of myself when I began lifting.. Helped me a lot. The hardest thing is to comeback after being out so long.......
Not able to increase weight on bicep curls hollyhopeful5678 6 7 yearsCannonball (6283): I'd also suggest more straight bar work, it's also very much likely better for biceps overall.
10 weeks to maximise my cut diet davbar1986 3 7 yearsBruzSTR (73): I would suggest a normal-paced cardio, or HIIT to speed up your fat burning. 20-30 minutes of normal walking or 10 minutes of HIIT. (high-intensity interval training, proven to be one of the quick fixes to burn fat, google it) Good luck!
Hi everybody Beast 12 7 yearsjja0016 (829): @Ben777 LOL
beginning of changes blog veedubdub1 13 7 yearsveedubdub1 (1): Spoke a bit to one of the members on here and decided to give ppl a go I'm. Familiar with most lifts so be good to see how I get on with the bulk I need to be hitting around 3000 kcal a day to bulk but I'm currently hitting g around 2200 but will up these by 200-300cal every 2-3 weeks toll I hit the target and try eat as clean as poss
First time calculating my caloric needs BreakingJoe Jump to first page44Jump to last page 7 yearsajm87 (409): not questioning him, just asking him questions if that makes sense? lol im following his advice and eating 2840 cals, 120g protein, 80g fat, 410 carbs.
Not trained for a while need advice cut/bulk veedubdub1 8 7 yearsveedubdub1 (1): Think I will anyway today consisted of Flat dumbell Press 3 warm up sets 16,22, and 24 kg Then did 3 working sets Of 28kg for 7 32kg for 6 Dropped down to 24 for 8 Incline Flues 2 sets to Fail 10-15 reps 14kg for 14 16kg for 8 Straight arm pullover 2 sets to fail 10 - 15 Reps 24kg for 15 28kg for 8 Tricel pulldown extension 3 sets to fail 10- 12 50kg for 20 58kg for 12 68kg for 10r Lying cable Extension 3 sets to fail 10 - 12 68kg for...
New to this shyt Cubb 21 7 yearsCubb (112): Rollout, autobot
How's my DIET LOOKING? GOOD OR BAD? alexgetsstrong 8 7 yearsGougher (208): I would lower them to 170g. Up the carbs equally. Do not need more than 1g/lbs, especially when bulking
Cutting/Reducing Fat for 42yo 1971model 7 7 yearsGunther (1285): Look for a thread by @Kansas__Boyyyy in the diet advice tab, its called A How To...Calculating your Macros. It was very well done and tells you all you need to know to get started.
Bulking nutritional tips? greg_89 5 7 yearseknight (58109): Realistic goal if you're a complete beginner is around a pound a month of LBM. If you're not a beginner, .25-.5 pounds is more realistic. -3X
What is "Bulking"? dimavish 2 7 yearsadam82a (3100): Eating a caloric surplus to build muscle? Or what are you asking?
RWall Phat log rwall89 Jump to first page39Jump to last page 7 yearsrwall89 (64): Sorry for not posting on here lately. Unfortunately, my work schedule has changed so I don't have time to run phat right now. I've moved to a 5x5 for the big three and 3x8-10 for all accessories. Since nordal advised me against running before leg day, I'll probably drop cardio to 2-3 days a week. Still running my mile for time. Thanks everybody for following this log while it was active, although it wasn't run that long. I'll post a progress pic...
Calisthenics Chest Advice bubki 17 7 yearsbubki (1): Thanks guys for the quick responses. I will follow your advice.
Fat loss for the fat guy 19fatguy76 17 7 yearseknight (58109): Not true. The more frequently you eat, the more often you're insulin levels will rise. You're aware, as well, that insulin is not rate limiting in terms of fat loss, right? It regulates lipolysis, not beta oxidation of fatty acids. Food for thought: "Effect of meal frequency on glucose and insulin excursions over the course of a day." Nutrition and Metabolism Volume 5, Issue 6, December 2010, Pages e277–e280 "The...
Workout / nutrition plan feedback :) Jonte9900 2 7 yearsFiremanSi (42408): Main thing that stands out is you think Meal timing has some place in your diet when in fact it really doesn't matter mate. Stop worrying when u have to eat and just eat when ur hungry. Next your the typical newbie relying on supplements to get you bigger... i don't know your premise behind using xtend and combat powder as ur last meal but i'd stop wasting your money. Also dextrose intra workout ?? Unless ur wokrout is last longer than...
need help MP5 5 7 yearsKansas___Boyyyyy (3361): hes at 25% or higher
need help, begging for help!!!!!!! ambitiongainer 25 7 yearsSOLARSUPLEX (8314): @bkoguy07 Thanks bro
Top 5 SUPPLEMENTS that are a waste of Time ! FiremanSi 6 7 yearsFiremanSi (42408): @databas1c I think you right there. but generally their the 'Tabs' or punchlines that most often people type in when wanting to learn about specific parts of training.. So he's more in search of more Viewers and subscribers than he's 100% right in 'this' certain belief. U get me ??
Body fat estimate Leedanatural 22 7 yearsTrev182 (14986): Thanks again, definitely have more respect for you now, than i did before.
bulking KingLeonidasXIV 4 7 yearsHamer93 (9553): Just take it slow and be consistent, also be patient when bulking
A little guidance from the experts please. Peepss 8 7 yearsPeepss (25): Thanks heaps guys!
First draft PPL, please help Hamer93 Jump to first page32Jump to last page 7 yearsHamer93 (9553): right this is what ive come up with and i think its good to go. irl be doing 3 on 1 off however some days i will not be able to train. thursday will always be rest day so some times it may be 3 rest days per week but i will always stick to P-P-L as an order. Push Day: Bench Press 5x5 Incline DB press 5x6-10 *flat DB/decline press/cable flies OHP 5x10 Latt Raise 5x12 Tricep push down 3x12 rope push down 3x12 Pull Day: deadlifts 4x5-8 T bar row...
5ft8/150lbs/21yo...need help Fulking2K14 7 7 yearsFulking2K14 (1): Thanks guys
Fact or Myth? Gaining inches to hips or glut pink 13 7 yearsjaro (1): Considering you caloric intake is in a surplus of your maintenance you will slowly start adding inches by doing squats/lunges.
help desperately needed.. 2110King 5 7 yearsshannowman (6367): Congratulations on starting to train. The three hour thing is pretty irrelevant. Have you heard of tracking your macros? If you need help on them, use the search function. There's been many threads on the topic. There's also a lot of decent YouTube vids on the topic. Channels like flexforall and 3dmj have information useful to you,
What to do? BULK OR CUT? How to do it right teendrummer871 10 7 yearsteendrummer871 (1): What foods should I stick to? I am on a cheap budget also. And I gain fat easily but putting on weight is easy as fuck for me so as of now I am doing Boring But Big my jim wendler now I just need help with diet. As in just chicken and potatoes or what? thanks for the help in advance
looking for a good workout program! jarrett1972 2 7 yearsKPFitness (34): check out layne nortans phat program. it incorporates strength training with hypertrophy. I just started the routine and i like it so far. heres a video of the back hypertrophy day.
My Upper/Lower Split,Your Critiques.. FrankCB Jump to first page47Jump to last page 7 yearsFrankCB (4): Ricky are you bot? Lol
Refeed KingLeonidasXIV 5 7 yearseknight (58109): You could always just eat a "normal" kcal deficit diet. I shudder to think what you're protein intake looks like, never mind the effect you're having on your body. -3X
Simple fullbody workout hellp d11m 5 7 yearsd11m (1): lool sorry i should have said that 1st i mainly ask as some programs don't use that movement just normal deads like 531 bbb but my legs are naturally a weak point so would sumos give more leg involvement or have i got that wrong ?
How do you lose fat instead of muscle? DomGarcia22 25 7 yearsDomGarcia22 (1): Your right. It's not so much about the weight but the quality muscle. I'll reverse out of my cutting phase to a lean bulk phase.
Building Strength Without Size alex323 9 7 yearsezvmoneybeast (1348): Idk but I doubt they're too big.. Maybe you need to increase the size of the rest of your body.. Height weight bf? GL
is it to late? tomups 13 7 yearsteewhat (1972): Tap into the fountain of youth, that is natural bodybuilding now, while you still can haha
"Best" Exercises Per Muscle Group alex323 12 7 yearsTrev182 (14986): SO MUCH YES. couldnt find the pic on my phone!!
Deeez(nutz) gets ripped LOG deez0330 Jump to first page158Jump to last page 7 yearsadam82a (3100): Thats absolutely terrible, terribly sorry for your loss @deez0330.
New to all this Woodp27 18 7 yearsFiremanSi (42408): @Woodp27 Sweet job by the way. But ye if ur gone 3-4days no prob u still have 3days in the week to get in 3 solid workouts. Listen most weight loss is done in the kitchen so if u control ur diet alone u WILL make progress i promise u this. Something as easy as going for a 30min run doing intervals is perfect for when ur on the road... U don't need a kettlebell or to be swinging out of bars and barbells like crossfit... Even go for a walk for an...
Cutting diet advice Ghandi 1 7 yearsGhandi (13): Alright guys, any chance you can let me know if you think this looks ok? Height - 6'1 Weight - Around 83Kg P - 180 F - 67 C - 270
Need help with workout iCat 3 7 yearsjmill (100): Or a simple full body workout 3 days a week focused on compound movements (deads, squats & bench)
will 15%BF alter my gains? KOKOROKO 6 7 yearsKOKOROKO (559): @eknight thank you very much,i appreciate it
Nathan , 19 years , On the Way of Aesthetics NathanLee Jump to first page77Jump to last page 7 yearsbslo (262): Nice bro looking solid.
Protein question darkmau2013 13 7 yearsFrostshock (13324): No problem man. Body building should be fun! Get a log up, learn some stuff and stuff your face! If any of the calculations confuse you just ask. The website on that guide has a pretty good maintenance calculator, then follow the math on the guide to get the rest of your macros. For example you could say mine is 20/25/55 but it usually always equals out to around 23/24/53 or something uneven like that. Don't think too hard into it, just eat...
Bulking Question. newguy298 6 7 yearsFiremanSi (42408): @Thedude67 Yeah i know that alright. It's irratation the fact u can't put in the exact numbers for everything urself.
how to bulk up? skinnyashell 8 7 yearsMethod (379): In the post above he stated that he will be running a lot. I don't think track means track & field but long distance running. If skinny is srs about the sport adn want to perform his best, more weight would be a bane not a boon. Skinny - If you want to bulk, long track is not the best sport. Additionally, long distance running has catabolic affects, which will limit muscle growth. If you want to gain muscle mass, you need to push some...
Diet Help ex offensive lineman FreddyJ63 3 7 yearsFiremanSi (42408): ^^This post would be a great help to anyone. I would suggest finding ur maintenance cals and try eating at just that amount for a week or so before jumping into a caloric deficit. Anymore probs just ask.
Need some advice [Pics included] Pfkv 24 7 yearsPfkv (10): @FiremanSi @illwill67 These are the pictures that don't open above:
Need help deciding! Javvist 10 7 yearsIrishGymSheep (10554): Google it dude, were not going to spoon feed you.
Workout plan wanted aliroli 6 7 yearsFrostshock (13324): Just worry about your diet and the basics. Machines will help later when you're more experienced for accessory work. Lol this. Well at 5'4 it might look normal but still.
Should I go on a beginner program? Jora 3 7 yearsFiremanSi (42408): Yeah i agree with @shannowman go for the full body program or an uppper lower split and MILK those newbie gains for another 6months minimum... then i start a strength program.... increase there and their will be a better foundation for you when u come back to hypertrophy.
Is it too late to have sexy results? SkyeTrinity 7 7 yearsHewy007 (2980): The flirty 30's! Don't worry the body is an amazing mechanism, if you put the work in there is no doubt in my mind you'll be happy with your results
3 1/2 months of bodybuilding. jayc0 9 7 yearsjayc0 (52): I guess it is time I start counting Macros. LOL @ jja. Never thought it would feel like a compliment for someone to call me a KUNT! TEEEEJ Diet looks like this: Meal one: cup of cottage chesse with mixed berries and drizzle of sugar free syrup + cup of black coffee. Meal 2: apple with half mixed nuts, usually almonds and walnuts Meal 3: half cup of rice, 50 ounces of chicken breast and cup of broccoli pre workout: 2 scoops of MTS protein...
need diet help dazzler95 8 7 yearsFiremanSi (42408): I've tried both way of not fat before and after and having both.... no difference for me personally. Just focused on hitting my caloric goal for the day.
Help with a routine. Kind of new dustin433 2 7 yearsFiremanSi (42408): Wanna drop body fat ?? Don't worry about ur routine (should be a full body routine if only a begginer.. but), it's ALL about diet and nutrition.... U need to be in a caloric deficit to loose body fat.
fat metabolism and carb blocker all in one s ragu2094 4 7 yearsragu2094 (1): Thanks for the info! You've saved me a lot more injury time and money!
hows this diet look? monsta 5 7 yearsMethod (379): Try 114g F - 257g C - 200g P. Two less scoops should about do it. For Fiber i Scoop my protein into bran cereal. Glorious shits.
Training program Matias1151 10 7 yearsMatias1151 (1): Okay, thank you for the help brah!
Wanna get ripped Rico863 6 7 yearsdavid12345676 (8566): so simple op.
Newbie advice ntokheim 3 7 yearsXandar (457): I absolutely LOVE this statement PRIME. Haha.
Whats the best way to get cut Dsm630 6 7 yearsjja0016 (829): you gotta run with scissors man..
Newbie calling for help SarahJabb 6 8 yearsbrian12 (9495): I agree with @FiremanSi s full nody workout is definitely the way to go as a beginner, and it will definitely fit your goals. A 5*5 program like the others suggested, is not bad, but only when you truly do know how to execute all the lifts with good form. Also, is your goal really strength? Or do you just mean that you want to add some muscle and get a fitness model look? If you are going for the fitness model look then i would suggest a simple...
Is phat too much for me skel1977 6 8 yearsFiremanSi (42408): Too advanced a program for a new lifter in my opinion. Full body program or upper lower split for first 6-12months.. LEARN how to lift first.... Then a strength based program like 5-3-1 wendler.
Amateur needs help AndrePrevin 3 8 yearsHewy007 (2980): @AndrePrevin sounds like your caught inbetween two drastically different goals. If you're a skinny fat I wouldn't recommend cutting anymore, i'd focus on a bulk and lifting heavy, try to put on a lot of mass before you actually cut down. Also members here don't think highly on test boosters, or cutting agents for that matter, it's essentially a money scam my dude. I think you got mold and shape (bulk) before you start chipping away and...
NEWBIE on L/P/P hahn 6 8 yearsFiremanSi (42408): @hahn Avatar, profile pic. :)
A Brit on his way to getting Fit! Kyle Jump to first page54Jump to last page 8 yearsKyle (205): 14/11/2013 3x5 squats 95kg - 209lbs 3x5 bench 60kg - 132lbs BW! 1x5 deadlift 97.5kg - 214.5lbs 2x15 dips 1x11 dips Today was definitely a tough workout! Glad I've got up to 60kg on the bench, curious as to what my 1RM for each lift is. Been eating a lot and getting my sleep so can't complain. @Arnoe @FiremanSi thanks for the posts guys. I'll be careful with the dips but I've never had any pain or strain in my shoulders while doing them....
Need help reaching daily calories Perfidy 29 8 yearsmattd534 (3208): Good luck bro
Best program for young sprinter? cassious 4 8 yearsFiremanSi (42408): Strength and Speed work great in tandom of each other... So most strength athletes will so a good amount of speed work and vice/versa.
New Here rwall89 Jump to first page39Jump to last page 8 yearsrwall89 (64): Thanks man
Incline degree to shallow? Sedlo18 6 8 yearsHamer93 (9553): High incline can be bad for shoulder i generally go for a click or two above flat
finding female mentor amandaplease 2 8 yearsIrishGymSheep (10554): Go to places where one would find female fitness models and try strike up a friendship with one. Gym, Competitions stuff like that. It's tough though if making friends with someone who is a fitness model and could help you a lot was easy then everyone on here would be friends with one. Meeting with a fitness model isn't your next level though, progressing is your next level. Posing and competing gives you experience but it doesn't actually...
+3000% Increase in HGH Wowzer Jump to first page32Jump to last page 8 yearsKFC (133): I like how everyone is just making fun of him, and not bothering to help him out. I would try, but I know my knowledge and explanations are pitiful compared to the more experienced members of the forum.
Diet Advice/ Over Eating HELP Chey 10 8 yearsFiremanSi (42408): @Chey Using this i can calculate my caloric goal. Then using.. Track ur cals. Chances are like alot of women i deal with that are concerned or just trying to drop bf they are eating tooo few cals in general.
Calorie Counting paulamcfree 3 8 yearsFrostshock (13324): @FiremanSi no bro, spam isn't paleo. Didn't you read the guide?!
Newbie nat3wills 6 8 yearsnat3wills (1): thanks all I haven't even been trying in terms of diet... been all depressed as an ex-runner with an injury and piling on weight by the week agghh! but pulling up my boots on Monday got myself some whey protein for next week! thanks I'll have a bash for a few weeks and see where it goes... thanks
Paleo diet Plan paulamcfree 3 8 yearspaulamcfree (1): Thank's teewhat!
What's achievable without steroids? zMatt Jump to first page38Jump to last page 8 yearszMatt (1): Open thread to view post.
I want to get tone, shredded but how? intheprocess 6 8 yearsteewhat (1972): eat lift sleep repeat
Using clenbuterol Tubbywanashred Jump to first page43Jump to last page 8 yearsScotian (9922): Don't use the S word around here. Fuck I hate the word skinny lol. There's guys on here bigger than you man don't act like you're the biggest around. Always someone bigger. Based on your avi looks like you compete, good for you. Stick around and contribute but don't be a dick. Also, the PED talk is never going to lead to anything but an argument on here so best off talking about them on pro roid forums.
New member advice on nutrition jcheath33 16 8 yearsjcheath33 (10): Re did my diet with your suggestions. Workout days will be 2898 cals, 236 protein, 302 carbs, 74.1 fats Non workout days will be 2658 cals, 224 protein, 254 carbs, 74.1 fats
New Guy teampsi 10 8 yearsteampsi (16): @Callofthehounds Thanks @Hewy007 Thanks
Confused about PPL and 2:1 Ratio hollyhopeful5678 5 8 yearsHewy007 (2980): tailor the program to meet your needs
Overcoming the Mental Complex illwill 18 8 yearsillwill (331): Ok, I just wanted to drop a little update and thank everyone for their encouraging words. Not only did I start eating a shit load more, but I feel and even look better. I feel like I'm on banes juice in the gym too. I started PHAT at the same time, and I'll let everyone know how it turns out.
New member needs advice Wraif 21 8 yearsThedude67 (3088): He's been killing it! He's been working out with me for weeks now, his diet is in check (he tracks everyday on myfitnesspal) and he lifts like a boss. He's pulling 305 on D/L (pretty easily), 225 on squat (definitely has more) and struggling a bit on bench with 135 or so, but he'll get there...
im new at this quiquiramirez 9 8 yearsTyrannosaurusFlex (2641): Haha cheers dude!
My Progress supercharged04 10 8 yearssupercharged04 (61): Thanks for the advice. I'll do HIIT sessions again. I did them for a bit, but stopped for some reason. I've never tried goblet squats, I'll have to give them a try this weekend.
Bulk or keep cutting? D_maybury 7 8 yearsD_maybury (1): @Trev182 @pandasashi @SRorhrbac0808 @kbradley88 @SwoleAnimal alright i think I'm definitely gonna go on a good bulk. Any tips or advice?
need help! Wanting to cut...and gain mass. dwheeler 21 8 yearsdwheeler (1): thank you very much
female shreeding sarascara69 12 8 yearsSwoleAnimal (5971): It will look like this
inclince,flat and decline strauss 6 8 yearsSwoleAnimal (5971): I can't stand incline, but I hit flat and sometimes decline when I feel like it. My chest day consists of more flys and dips.
HOMEGYM TRAINING RHGF 9 8 yearswannabemuscular (33219): Heres a link to a spreadsheet that you can use. It calculates all your %s automatically after you input your stats and numbers. 5/3/1 spreadsheet
Another person needs advice on cutting ;) GermanOakVolk 8 8 yearseknight (58109): For the love of God, get out of here with that garbage. He's repeatedly said in interviews "if you are hitting 1g/lb you are probably maxing out the anabolic properties of protein and if you are hitting around 1.2g/lb you definitely are." So, yeah, I guess if you weigh 120 pounds and are only consuming 900 kcals, the above would apply.... except Layne would never advise kcals that low. -3X
Newbie 3 month results CT_CALVES 6 8 yearsCT_CALVES (19): Bench is 255 max rep currently (3x) - the 290 is what it calculates my new max would be following another 3 week build up. That site was definitely good at helping me get from 225 to 255 in 3 weeks. I was doing too much warm up, etc. Now, I just do drop sets sometimes and might do 135 x20 at the end. I had lifted for a year straight 7 years ago, but wasn't as focused and just sort of freestyled a plan. I think the dead and squat are just...
Hulking up! Konstantinov 25 8 yearsKonstantinov (1450): Upper hypertrophy: BB bench: 10x50kg 10x60kg 6x70kg 10x50kg BB bent over rows: 10x60kg 8x70kg 8x70kg DB preacher curls: 10x10kg 10x12,5kg 10x10kg Hammer curls: 3x10x15kg EZ curls: 3x8x25kg 1 arm tri extensions: 3x10x18kg tricep rope extensions: 3x10x36kg Tricep pushdowns: 3x10x50kg Last week with this routine. Will start phat next week! It would be great with some tips on where to fit in deadlifts.
Advices on my diet. CaptainObvious 5 8 yearsFiremanSi (42408): Mayb lower it to 85ish bro. Love the monicor captainobvious by the way i always use that phrase. haha.
New PR. Pearce_Bolton 13 8 yearsjonrivs49 (3001): Good job mate.
Briggsy's training/workout log Briggsy 7 8 yearsBriggsy (4): Back from Germany, unfortunately the gym was mainly cardio machines so was just ticking over and only started PHAT today. Bent over rows - 60kg - 5 reps/3 sets Pull ups - 6 reps/2 sets Rack chins - 6 reps/2 sets Flat dumbbell press - 28kg - 4 reps/3 sets Dips - 6 reps/2 sets Seated dumbbell shoulder press - 16.8kg - 6 reps/3 sets Cambered bar curls - 20kg + bar - 6 reps/3 sets Skull crushers - 20kg - 6 reps/3 sets I think i could have done...
Would this work? Pearce_Bolton 17 8 yearsFiremanSi (42408): Me too bro i just find when i workout and do cardio in the same day... my appetite is RAVENOUS. So if there's no cardio and cals are in deficit and u pick high volume foods u'd be fine.
285 lbs 6"1 and 25 years old. leafs1989 6 8 yearsjja0016 (829): Actually I don't have any experience at that weight so listen to this because I'm thinking maybe because your ratio of fat to muscle is so high in comparison you dont have much muscle to lose so it really may be the fastest most effective way to lose it all without losing much muscle until a certain weight. Your reverse diet when you do get to your goal is going to be extremely slow I'd imagine though. Definitely speak to a dietitian...
45 minutes Program Ulfit 11 8 yearsNJT (253): You could have the perfect program, but if you rush and panic about how much time you have it can turn workouts sour in my experience. If I'm running late for work I don't even shower at the gym so i can get my session done. That's some smelly commitment.
Best 3-day split? Highdeas 17 8 yearsHighdeas (1635): yea i'm leaning towards starting strength just because it's got a great reputation in terms of a solid routine
Help in losing weight..Diet and workout log Yog_86 1 8 yearsYog_86 (10): Hi All, Need your advice/suggestions to plan out my meal and workout log to help me lose weight and gain some lean muscles if possible?? I weighed 100kg and it was like high alert for me to get back in shape. I am able to lose 3 kg using the below diet within 2 weeks [not sure if it’s the diet or exercise]. My main focus is to lose as much as weight I can. Please feel free to advice and provide suggestions, I will really...
New programme: phat, ppl, etc Hamer93 28 8 yearsNJA82 (154): Sounds like a solid plan dude!
HELP PLEASE! kardon79 5 8 yearsFiremanSi (42408): Full body workout... start there. download Myfitnesspal app... make sure ur in a caloric surplus to gain weight or a caloric deficit to loose weight. Don't get bogged down in what supps to take just yet mate... any other q's i'm happy to answer.
Losing that stubborn lower belly fat steven0123 9 8 yearsFiremanSi (42408): Ur -600 ALREADY.. i dieted for 41/2months and never really needed to hit -600... i also upped my fats and lowered my carbs towards the end to counter some bitch tantrums and it worked and also help shift that lower belly fat but only cause i was hitting under 11%bf.
5 weeks to bikini comp. Ultra-newbie advice? barbellbunny 18 8 yearsmikew (11494): @eventheodds1 sorry man - pretty sure it's an iOS7 bug - lots of complaints on other sites as well. I'm following a couple threads on - no good answers or solutions yet. Hope it gets fixed soon - I definitely want to get this problem fixed!
Elliott Hulse Fat Loss RHGF 2 8 yearsTyr (163): My gut says no, drinking 2 gallons a day sounds excessive, that you walk around and store toxins in the body that needs to be cleansed out for 2 weeks sounds like bs. Would rather refeed for 2 days and then go back on a kcal deficit with a good macro split.
Clear up a simple question Hewy007 3 8 yearsadam82a (3100): Not quite true, surplus of carbs barely gets converted into fat (also known as de novo lipogenesis) in humans normally, only a few gram maybe. Dietary fat is stored as fat. A surplus of calories which some are carbs will make the body use the carbs for energy and the fat will be stored as fat. Insulin inhibits the lipolysis (the break down of fatty acids) but not the actual beta oxidation (fat burning) process I believe.
Week 1 of StrongLifts 5x5 Completed TimetoChange 12 8 yearsTimetoChange (4): Finished up the 3rd week and my lifts are continually increasing. Today, however, I felt weaker and it showed. Bench press today was 190 @ 5 reps x3 190 @ 4 reps x2 (Could have got the last ones up but had no spot) Rows 130 5x5 Squats 190 5x5 Overhead press 120 5x5 Deadlifts 255 5x5 (have a video of doing 225 will upload soon and ask for advice on form- was conscious of camera and likely had worse form than...
Bulking/Cutting..what am I doing? SettingSail 7 8 yearsAustralianOak (1504): I dont know how you stand being a vegetarian man. Do you even protein?
New to Gym this year, need more info. ollieharre 9 8 yearsollieharre (1): @Danimal_88 I'll get right on it then man, thanks a bunch for the advice.
Squat Critique Jigsawk 9 8 yearsCallofthehounds (382): Looks good! chest out.
Progress Report: Newbie female - 8 weeks hollyhopeful5678 4 8 yearsSeahawkMuscle (277): Awesome! Can't wait to see your progress in the coming months!
Busy Man & Fullbody musicenferno 10 8 yearsmusicenferno (4): last question if i ll have 2 or more days like Mon,Tue,Wen i do fullbody everytime?
How will my cut be if i bulk with tri-phase? christiannn 4 8 yearsFiremanSi (42408): From what i've learned when u go past the point of 15%bf ur more likely to add BF then muscle.
Is my diet weak? Igorzovisk 8 8 yearsIgorzovisk (1): Before cutting was 86g of protein with the 400g of chicken (since i increased to 500g, there's more protein), 29g from 1l of milk, 37g from eggs. That's more than 152g of protein (not counting the protein from oats)(i weight 86kg~) Carbo is 2,83 from eggs, 50 from milk and 50~ from oats. 102g~ total. Fat is 34 from eggs, 15 from chicken, 30 from milk and 5~ from oats. prot: 156~ carbo: 102~ fat: 84~ that's like 2200~ kcals.
HELP ME - macros SupremeLeader 10 8 yearsSupremeLeader (22): cheers brahs, ps kai for mr olympia
Random tips and advice? laxbro32 14 8 yearsjonrivs49 (3001): Try what works for you. Ince you start dont stop..
First time gymer lisa_mariekie 10 8 yearseknight (58109): @lisa_mariekie how did you come to the 33% number? -3X
Grow with me(Bulking Log) 4real Jump to first page280Jump to last page 8 years4real (3319): Sorry i havent posted in a whils but ive injured my shoulder and cant squat dead row or shrug. So for legs im forced to do leg extensions and hamy curls.
cardio while cutting, doubts and tips ReiNN 10 8 yearsFiremanSi (42408): @ReiNN When i'm waiting on calls i'm sitting on my ass on studying on the computer but because i'm in the gym 5times a week minimum i still consider myself moderately active and the calories have worked out for me while cutting and bulking. Also depends on ur height weight etc...
Confused on calories in vs calories out slowurroll 9 8 yearseknight (58109): ^^ this. Plus, most people don't realize that 75-80% of your RMR is based on normal bodily functions (ie, neurological, immune, CV, etc) and has nothing to do with how often or hard you train, your body composition, or anything else. -3X
2 month newbie update: gains even at PF! CT_CALVES 6 8 yearsCT_CALVES (19): I just chose that handle as a joke because it was only naturally strong muscle starting out. I dont have any calve obsession ... but its crazy some guys get implants
Is it impossible to gain muscle on a cutt? manletofsteel298 11 8 yearsjordannnn (1): i think eric helms said that it is possible if you are getting stronger or something like that, he lightly touches upon the subject at about the 4 minute mark in this video: even if you don't gain muscle on your cut you will still look a lot better at the end as long as you haven't been too severe with your deficit and you have done a good job maintaining strength. matt ogus is a good example of...
Protein consumption Cavemann 14 8 yearsOwnsPwns (124): On the topic of cholesterol, I just recently had my numbers checked, they sad my LDL was great and my total was great 3.2 But my HDL was low at 40. I eat at least 3 whole eggs a day, sometimes up to 6, if i'm feeling lazy even more. How can I increase my HDL, or do I even need to worry about it? Hope this fits in this thread.
Floormate - One Body Part/Day Grovinne 10 8 yearsGrovinne (544): Whoops, I missed the 3-4 sets part of @brian12's post. Thanks guys. Hopefully he listens to what I say. I hope to eventually fix the kid who was teaching this new kid too. Haha. But gotta go at it slow to prevent them from feeling attacked
Cutting/Bulking/Macros IIFYM/Splits Question tonytygaa 15 8 yearstonytygaa (55): Norlda, how many calories do you recommend me to be at?
Advice for a newbie, por favor Bucky 7 8 yearsBucky (3871): @teewhat that's what my roommate told me also, why should it be higher though? MadCow's 5x5 calls for squats 3x a time but only deadlifts 1x. Should I increase this to 3x also? Or revert to Starting Strength and go with the linear gains until I top out?
Any beginners starting up? TimetoChange 16 8 yearsmattd534 (3208): im just getting serious lets do this my thread is skinny kid trying to get jacked. i have been lifting for awhile too but my diet has sucked so for years i havent gained shit iv actually lost weight
BODY HAIR SupremeLeader 13 8 yearsbrian12 (9495): This!! I do however trim my chest hair. But shaving arm and leg hair?? farking gay!
im a beginner bakero444 3 8 yearsJigsawk (55): I think PHAT is for intermediate + lifters , I'll go with a full body routine like Icecream Fitness Beginner routine, get on youtube and search for ICF Full body routine. Hope it helps
im a beginner bakero444 15 8 yearsjonrivs49 (3001): When you do chest you also work ur tri same with back and bicep.. If you work bicep you must not do back on the next day or your just wasting time.. You need time to recover mate.. Recovery is where growth takes place. If your just starting out 5x5 is good workout. Master the compoud movements and always perfect form. Form is important..
New Swedish guy looking for individual tips! Stolf 10 8 yearsadam82a (3100): Except us in this thread. @Cannonball and @devil82. Thats the ones i know for sure.
Aesthetic physique? jacobrodriquez 6 8 yearsKnifeHands (5569): @jja0016 GJDM, repped.
ANIMAL STAK, help a brah out SupremeLeader 17 8 yearsGstring (97): Its just a nickname my wrestling team gave me lol
Bulking program for using body weight Joeelyboy 4 8 yearsFiremanSi (42408): U'd need a chin up bar... only way to hit back with BW thats really challenging !! Apart from rack chins or body rows.
I Love Fails and people look like tards TheBangBus 3 8 years_RudeCrew (15100):
Easing in a newbie shannowman 9 8 yearstamere01 (7126): This is kinda hard seeing as you don't want to overwhelm him but also don't want to waste his noob gains. My thoughts are 1)I would start by just getting him to eat a constant amount everyday. 'Healthy' meals e.g 1 third of a plate veg, 1/3 carbs 1/3 protein. And allow him a small treat here and there. 2)Once he's use to eating a constant amount daily (you said he was inconsistent in the way he eats) then next step would be to track just...
need a good diet wolf 8 8 yearsjonrivs49 (3001): Dont dream.. Work ur ass off..
Ideal weight hubert_ie 28 8 yearseknight (58109): @BaiTu I thought this was common knowledge, lol. -3X
Why have'nt I lost weight or inches? efaldet 20 8 yearsefaldet (1): Im at 5'5.5" tall and 155 Lbs. so that would put at approximately 25% BF.
Creatine KingLeonidasXIV 2 8 yearsGougher (208): As long as its Monohydrate you should be fine. Take 5grams each day!
a little push from creatine Illadian 17 8 yearsjonrivs49 (3001): @Illadian.. Guys already said it.. Go for creatine mono.. Dont waste ur money buying bullshit product that have the same effect.
Diet Advice for young female jgg0123 5 8 yearstamere01 (7126): Use a basic calculator to get a rough kcal amount and then split that into 50%carbs/30%protein/20% fat. (this ration should be ok unless your hypercaloric/ very active) Stick with the kcal amount for a week and monitor your weight and adjusted as needed until your gaining/losing how you much you want weekly
Changing, but don't know if it is good Ernie_ 7 8 yearssihaisea (1): I also want to lose weight. Beautiful dress is always in my dream.
Traps growing weird.. Thenewnoob298 6 8 yearsThedude67 (3088): Could just be me, but it looks like the guy in the 1st pic has his hands behind his back and the second pic in front, these two different poses will for sure make your traps look different...
Critique my workout routine to get big arms Al3aZeF 2 8 yearsKnifeHands (5569): I would do more deltoid work, it adds alot to makeing your arms look good when you have a big round cap at the top. Your anterior delts will get enough from chest pressing exercises so I would add some side laterals or delt flys and especially don't make facepulls optional. You don't want an imbalance in your anterior vs posterior deltoids for shoulder health or appearance.
Workout routine for a newbie WadeWave 8 8 yearsYaBoiPrince (157): Good Article @SeahawkMuscle
Newb Question Thenewnoob298 8 8 yearsjonrivs49 (3001): IMO. He is still in cal surplus. Hes meeting his protein intake. Carbs and fat are easier to fill. Thats why people today still believe to stay away from them.
Grovinne's Log Grovinne Jump to first page80Jump to last page 8 yearsGrovinne (544): P.s. Finally at college. Freshman. Move in was today. It's awesome!
loose fat and Prevent Muscle loss Charl 15 8 yearsbrian12 (9495): Oh.. i saw the 2690 at the top of the last post. My bad ;)
Whats going on with my arms? Thenewnoob298 19 8 yearssickrykes (1651): Your diet and training sucks, get a gym membership...
Read or don't read up to you. Deno 11 8 yearsjonrivs49 (3001): You jave to save your own life. Nobodys gonna do it for you.. Kai greene The gym is not like any sport that you need a team to do it. You can be a loner type and train alone. Plan your training,nutrition and just do it boy. I love video games, workingout its like videogames in the real world. You progress and level up and it gets challenging as you grow.
trying to bulk need more the whey protien , landon 6 8 yearslandon (1): Thanks as this does make all the sense in the world I just never dreamed it would be something as simple as eating. I know this sounded very basic but seems to be that is what is overlooked the most the basic. Thanks so much
Help with macro ratios almighty_she 5 8 yearsalmighty_she (562): Hmm, haven't thought about it like that. I still have a lot to learn, thank you so much! 21% is not 100% correct, its estimated. But it's surely 21-23, not more or less.
Advice for a newbie? JPL95 10 8 yearsjordzmetcalfe (409): yeah bro hit the gym.. who cares what people think, every1 has to start somewhere.. i recommend getting straight into it 100%, you will see improvements quicker than you think :) I started the gym when i was a skinny 58kg.. could hardly bench the bar.. now im 85kg and can incline dumbbell press the 55kg's.. go for it mate ;)
true or false Illadian 30 8 yearsjonrivs49 (3001): If you said tricep rather than bicep i would agree. But when your doing bicep after chest. Bicep is a trigered in a pulling movement. Chest in a pushing. U answer
Bulking oliveraustin 19 8 yearsDevil82 (1240): PPL I guess, In your current you have chest and delts, both have pressing movements, so you will get a slight imbalance between push pull.
Too big of a jump? KingLeonidasXIV 4 8 yearsHiiibbbb (1174): Yea your supposed to go slow.. I upped like 200 every few days though and worked for me. Buy before ive made 1k jumps and suffered horribly
Bulkings rico 21 8 yearsrico (31): Gonna bring up my fat and lower the protein noticing im getting above my limits there so yeah
Trying to Get It All Together mrsherring85 18 8 yearsthe1 (33861): Buy women's fitness magazines. Oxygen magazines and booksfrom Coles !
HIIT and weight lifting Question anjeleyes 10 8 yearsjonharder (1): Your HIIT is quite extreme if I may say so. On days off, I do 4 mins of Tabata sprint and thats good enough for me
I expected more muscle soreness... hollyhopeful5678 11 8 yearsjonharder (1): Are you sure your form is okay? But generally, newbs and teens do recover faster, are you?
Next step? KingLeonidasXIV 8 8 yearsTrev182 (14986): Your calories seem a bit low, what macros are you hitting? Im 166lbs and 5"10 and im eating 2200 and people thought i wasnt eating enough!
I look like a gorilla... jakeeecho 21 8 yearsoceanair (18020): @colt45 hahaha
Help me please Focused Jump to first page31Jump to last page 8 yearsjonrivs49 (3001): @Focused.. asking how to take clen in a all natural forum. Majority of the guys here are natural. Sorry to break your dreams but even if you take clen you will not reach these natural guys have. Simply because of lack of knowledge on how to properly train and what really help you to build muscle.
Wannabe ripped Focused Jump to first page33Jump to last page 8 yearsajones46 (11701): Wannabemuscular gave you solid advice in the 2nd post. Save the insults. The fire will eventually go out if you let it.
Holiday in 2 weeks DEAL8888 9 8 yearsDEAL8888 (1): Yeah im thinking that now after doin some research, could just threw in a refeed day like the day before i go or something. Haha yeah im onto that aswell weird
While maintaining lolssons 4 8 yearsNJT (253): It's a lot easier for younger guys who are new to training, but I think as you get older and the longer you train it starts to become minimal.
Newbie intro & ?'s - Female Training Guide whirlybird 20 8 yearsDevil82 (1240): @whirlybird Sorry to hear, good luck with the training though
help! do I need a nutritionist? michela_CO Jump to first page37Jump to last page 8 yearsrememberthis (556): 1.) You don't need to know who I am or what I do. 2.) The OP is concerned with dropping weight. 3.) Based on your irrefutable omniscient GODLY evidence, Atkins diet is not effective? Just wondering.
Long time lurker, first time poster NJT 18 8 yearsFiremanSi (42408): Good stuff glad i can help bro.
Phat training log (all advise welcomed) simply_michael Jump to first page79Jump to last page 8 yearssimply_michael (424): update.. well I took out of sling just cause I wanted to test it hours after it slightly popped out and I did 10 sissy push ups (with knee's ) and held up and then I went and did 10 regular push ups fine . now its tight cause I am sure trama but still wasn't bad at all . maybe this is just a hick up thoughts PRO's? guess the surgery help it not be major and just catch it so I can replace it .. anyways thoughts ... next steps?
Started cut on too high of deficit.. Help? SiouxperPilot 25 8 yearsFiremanSi (42408): Beast.
Female in need of help on where to start xx3261 9 8 yearsNJT (253): @xx3261 Sounds about right/ maybe a tiny tiny bit optimistic as that would be if she exercised moderately every day. Personally I would start at the 1900kcal mark. As her weight gets lower so will her calorific needs, so for instance if she drops 5 lbs in a month then she would be eating around 1800kcal a day to continue the progress. Once this is in full swing, as well as the training then start to think about macros. Keeping her metabolism...
Carbs Intake Ghandi 5 8 yearsGhandi (13): Cheers guys !
unsure of the % split of macros.. mmezzaa 11 8 yearsMaarten (4299): Fat = 1g per kg Protein = 1.8g per kg (I add an extra 20g to the total, just to make sure) Carbs = the rest
For new users asking about macros/iifym fLx_ 5 8 yearsAustralianOak (1504): I am definitely an advocator of IIFYM from a body composition standpoint. But there are (as always) people who will abuse it and use it as an excuse to eat poorly. From a nutrition standpoint getting carbs from sweet potatoes is better then pop tarts obviously. But IIFYM has been a great realisation to debunk alot of myths and I think it has helped alot of people achieve their goals.
Macro Eating Question/Clarification hollyhopeful5678 7 8 yearsBaggy (925): Weetabix = easy carbs + some useful fibre.
Training issues BlondeSnake 4 8 yearsmikew (11494): This is okay for supplemental/complimentary lifts but not for compounds. Keep reps on your compounds low. Look at the 5/3/1 program which keeps rep range low but still adds in some variety from week to week. Your split has Squats and DLs on the same day. This makes it difficult to put up great lifts in both exercises. I would do Military Presses and Squats on the same day and give DLs their own day. For your grip on DLs - use straps when...
dempsey's log dempsey Jump to first page41Jump to last page 8 yearsfLx_ (865): in for this log :) u got any pics of ur build?
"Get your macros" WHY? Snoogal 30 8 yearsSnoogal (190): OLS83 It was done in jest to other comments made towards myself that were unnessesary. Anyway, thanks again
Rest Time, calories burned and... anjeleyes 8 8 yearsMCarey (2179): You don't need to do 60 mins cardio either! Hiit can be done in up to 20 mins get on a treadmill or bike and hit it hard for 30 seconds and then back down to normal for minute back hard for 30 seconds. I do that sometimes on a bike and I love it! Works a treat!
Ozzys log Ozzy123 11 8 yearsFiremanSi (42408): Anytime dude.
New member Ozzy123 10 8 yearsdempsey (268): welcome! and congrats on the fat loss. keep working hard!
Is this to much? are ok in volume? Trickerd Jump to first page31Jump to last page 8 yearsSRorhrbac0808 (47098): ^hahah. I re-read my comment... I didn't mean "tiny ass chest" hahah. I am tired. You look fine bro... But I am just saying maybe biceps don't need as work as your chest on your body? idk... Just GROW MOTHA FUGGA GROW!!!!
Need some input slowurroll 8 8 yearsslowurroll (25): @Devil82 ok perfect. Thanks for the help! I'll give it a look over and see how I like it. What do you mean by big but boring? Never hear that term before.
Knee hurts; alt lower body vs just upper? hollyhopeful5678 7 8 yearshollyhopeful5678 (1693): Good advice, appreciate it! I will do a good warm up and see how it feels after I do some work on the legs. Thanks!
Nerdy gym noob Danimal_88 16 8 yearsNorIda (46958): I'd be happy if there was anyone in my gym that actually lifted.
Update nine0seven 5 8 yearsbrian12 (9495): @nine0seven Good work so far! Track what you can track and eyeball the rest - you can then judge by the scale, if you think you're eating maintenance (from eyeballing), if your weight is going up, then you know you underestimated. Also, you'll probably find the food is repeated weekly, so as time passes you'll be able to estimate better and better. You probably still have some newbie gains to be had, so keep slowly bulking - especially when...
Just seeking some advice , we are all worried about abs Illadian Jump to first page40Jump to last page 8 yearsThor (5028): This thread maynnnne 1) Squats and deadlifts are not "great" for building abs. All you get is an isometric contraction/use as stabilisers. 2) Specific abdominal exercises will bring the best results. They need to be built like any other. Cable crunches/incline weighted crunches or an ab machine will do fine. 3) Training any muscle more than 3 times over 7 days brings no additional hypertrophy. I've seen it suggested that 2 days...
Need some suggestions and advice... anjeleyes 14 8 yearsDevil82 (1240): ^this!
This is what im currently doing? advice? Pearce_Bolton Jump to first page70Jump to last page 8 yearssimply_michael (424): @enight Got u beat in nerd / geek - I don't even own tv I read and listen to NPR and also car talk and then I serve tables ( my human side ) but I really repair iPhone iPads and hack and play chess - nerd test 1. What is difference between AT&T cell company and net10 ? 2. How many times u seen A. Bobby fisher movie B. fan boy movie 3. Shark week is when lol
should i eat at maintenance? KingLeonidasXIV 5 8 yearsDanimal_88 (9761): Eat intelligently meaning wherever go look to eat lean meats, vegetables, and fruits. Stay away from cheesy or heavily sauced meals. Most importantly - LIVE LIFE. Don't be afraid to eat some desert or enjoy some good foods. The beautiful thing about bodybuilding is that is a life time passion. A couple days are just a drop in the well when compared to ten years of intelligent dieting and training
Newbie - checking my verbiage hollyhopeful5678 5 8 yearshollyhopeful5678 (1693): Thanks guys.
Lose fat gain muscle srs question Tyjaws 11 8 yearsTyjaws (211): dam I hope I can go back to school one day run eperiments on all these topics
Log: It just got serieus JDominiqueS Jump to first page54Jump to last page 8 yearsJDominiqueS (190): @AarronStenner currently I'm not running a specific program. as i said in your log i was planning to start 5/3/1 untill a friend told me that something like starting strength would be a better choice because I'm still fresh with powerlifting. the only thing holding me back tough is the pain in my lower back wich I tought was gone but came back this morning. very freaking frustrating
15 kilos of lean muscle..... Jarnet Jump to first page36Jump to last page 8 yearsAndres_rm7 (304): Maybe when u eat clen and tren hard I will give u that name hahahaha
Would this be acceptable for bikini comp? barbellbunny 10 8 yearsAndres_rm7 (304): U can go naked too
Bad Day FitForForty 9 8 yearsoceanair (18020): THIS
Newbie Macros help. Trev182 7 8 yearsmikew (11494): k good luck bro
Best workout routine for building mass? Ironkiller 8 8 yearsJDominiqueS (190): As already said, diet diet and diet. Eating is basically the whole thing with gaining mass or cutting fat. PHAT looks really cool for a bb routine and I hear a lot of great results about it never tried it myself tough because I like to have my training frequency not too high. Push Pull Legs worked great for me, and I really enjoyed it too^^ and the stronger you get, the bigger you'll get bro!
does this? KingLeonidasXIV 3 8 yearsmikew (11494): @AKK lol @KingLeonidasXIV try doing it 35 times in a row and see if you lose a pound. report back and let us know if it worked.
The V zuze1996 16 8 yearseknight (58109): It's the inguinal. Your iliopsoas are your hip flexor group. -3X
Lifestyle Change FitForForty 8 8 yearskredson (304): @FitForForty THIS: Read it.
new here- help with macros much needed! newlife2013 5 8 yearsnewlife2013 (1): thanks for this.... my trainer has a past history of eatng disorders and is fully aware of my current issues , hense why i do trust her , and agree its important!... i am waiting to hear from her as a response to his....but was asking advice here as i know enough about nutrition to now its ar too much for me.... In terms of the mental health side of things , i am very self aware, and am a practitioner myself and therefore know exactly what im...
Legs Advise davidum 9 8 yearspandasashi (3859): well if you are doing high reps, you will get bigger...i would just do lower reps if i were you..or just maintain. your calves look good now, keep doing what your doing, jump rope is also fine id say
first official cut vjf 9 8 yearsvjf (1): Thanks!!! Those macros actually seem more manageable.
i wana gain muscle without bulking ! Zyood 17 8 yearsNorIda (46958): LOL
21 day fast mass building dannymarctaylor 4 8 yearsajones46 (11701): Also, just so we're all on the same page: Big load of ballsacks.
Sup! Callofthehounds 6 8 yearsDevil82 (1240): welcome! running same program, but your lifts > mine
My maintenance? KingLeonidasXIV 8 8 yearsKFC (133): first week was 1.2 loss not 2 but all that a side, I am no expert and am probably wrong but are you keeping everything controlled? as in weighing yourself at the same time each day, after eating or doing the same stuff?
I am looking for help Keentobeseen 6 8 yearsHewy007 (2980): Do you have a membership to the gym? I know your at muay thai 3-4 days a week but you could always run a couple full body workouts during the week that could help whip you into shape!
First cut ever 16 y/o need help if possible! Heinous 11 8 yearsHeinous (25): @Optimusprime oh yeah that actually made alot of sense when you write it like that. Alright thanks alot man, youve helped me a shit load, ill start my cut tomorrow and spend this day to buy all the shit i need, thanks again, ill post how it goes!
PHAT KingLeonidasXIV 4 8 yearsMikemadeofpeace (1363): Yeah I'd stick to the program. If you feel like you haven't done enough by the end of the workout you probably haven't worked hard enough during the sets you've done. Increase your intensity and make each set really count. The thought of adding more sets to phat should be painful hehe :)
Need help, advice Ernie_ Jump to first page42Jump to last page 8 yearsFiremanSi (42408): @Ernie_ I sent u a response to ur PM dude... video link included.
Hey there rico Jump to first page36Jump to last page 8 yearsDevil82 (1240): @rico but try to keep to your macros as well as you can =), There is a reason why they are often kept close to 50/30/20
Bulking for first time AffeGund 8 8 yearsFiremanSi (42408): Don't get tied down with supplement my man theres NO miracle grow formula.... eating ALOT, training hard (if ur a begginer PLEASE dont start with a 5day Bodybuilding split), plenty of sleep and water. Use the formula @NorIda has stated i LIVE by that website !!
hey people,new on SS anyone got any gd tips? sallovin 19 8 yearssickrykes (1651): The first guy should be a bit fitter from the extra cardio :) but serious why not count portions rather than cals and adjust accordingly? It's a lot easier plus everyone's different just because your the same weight, bodyfat as someone and have the same goals doesn't mean the amount of cal your recommended to have will work the same. No one knows your body better than yourself.
Stronglifts 5x5, does it work? Iwanttobebig 13 8 yearsFiremanSi (42408): I do 3days on, 1 day off repeat. its a 6day cycle. Its an advanced program i wouldnt ssuggest anyone do who hasnt been lifting MINIMUM 2yrs. Push pull legs (strength days) Day off Push pull legs(Hypertrophy) strength days my first exercise is 5x5,3x3 or 4x4. the rest of the exercises are 8-12reps. Hypertrophy days all exercises different than strength days and 8-20rep ranges !! So if ur a beginner don't try this program.
Dumbbell Press Help Iwanttobebig 6 8 yearsBaiTu (3096): You're 16. 3 weeks is nothing and a jump from 17.5 kilograms to 20 kilograms is relatively big. Be patient. Don't get discouraged. Keep working out. Also, if you can, drink more milk.
Getting the most out of a workout (I'm NEW) Racha31 3 8 yearsRacha31 (1): Thanks!
Trying to lose 30 lbs and gain muscle CT_CALVES 26 8 yearsCT_CALVES (19): (non practicing)
Insanity Rafdog97 5 8 yearsskel1977 (109): I did p90x for about 3 weeks and then said screw it. Joined a gym. 2 months later i have muscle to show for it.
what creatine should i buy mrwrangler24 15 8 yearssickrykes (1651): Don't do creatine it's a steroid and there for cheaters
Hardgainer - need diet + training tips awi94 8 8 yearsbrian12 (9495): @awi94 agree with all the advice posted! There is no such thing as a 30 minute window. That is pure bro science. Stay away from!^^ Remember if your weight is not going up weekly then you are undereating. To gain musvle you gotta eat surpkus calories and weight must go up! Good luck
Looking lose weight and add muscle NEED HELP Danimal_88 12 8 yearsSRorhrbac0808 (47098): Good luck OP!!! You're a champ!!!
Need a decent training program? Goody 6 8 yearsGoody (1): I've done a shit load of research on these now and I'm going to go for the Mot-OT for 12 week then on to another, most probably PHAT. Time to clean bulk for months until I hit a decent weight, It's all about summer 2014! Thanks for your help!
how to calculate a calories for cutting RHGF 5 8 yearsFiremanSi (42408): I agree 12weeks is to soon to adequately drop the desired weight. i use this formula: clickable text I'd start with a deficit of 300cals... and weigh before and one week later at the exact same time and record the result. Then come back to me and we'll help take it from there !!
cutting 5,8 ft 213 pounds (BF 20%) RHGF 10 8 yearsRHGF (22): thank you guys! i'm new to the forum and to the sport!
Reincorporated Carbs = Body Fat% Increase JesNava 9 8 yearsJesNava (1): Thank you all. Sounds like I have to modify my carb intake and add them over time. Going to try this starting today.
"Big on a Budget" wannabemuscular 13 8 yearsScotian (9922): I wish food was that cheap up here. Eggs for 99 cents? It's like 4 bucks here
Fitness mentality and motivation explained! fLx_ 1 8 yearsfLx_ (865): hello! as i write this, ima little bit in shock over myself, im a little bit in shock about everything ive done the past year. ive fucking set a goal and achived it , and its THE BEST FUCKING FEELING U CAN HAVE!!!! 20th june was the fucking d-day, i decided that the 20th june was the day i could watch my self in the mirror and say, im a winner, ive won over myself! thats the feeling i DONT have, ive NOT WON YET, ive scored the first goal in...
CUtting help please!!! (GTFIH EVERYONE) Crod1624 1 8 yearsCrod1624 (10): Do you guys believe 1900 calories for a 19 year old male at 160 pounds with 3 Liss 400 calories to much of a deficit? ive noticed my BMR is about 2200-2300 14% bf i was very seditary when i was young played worldofwarcraft wayyy to much and got to 5 foot 6 35% bf now im 58 160 14% in a year and half. i do not want to hurt my matobolism so let me know if you believe it will be detrimental to me
no muscle gain :( golagol 20 8 yearsbrian12 (9495): LOOOOOLLLL
eating disorder? Suhjik 4 8 yearsHamer93 (9553): I had an eating disorder, messge me if you want to talk
Help me, I am tall! Stack87 30 8 yearsBaiTu (3096): How tall are you? I know I always wanted to be tall, big and strong. I drank tons of milk as a kid in hopes it would help me grow. I always feel a little uncomfortable actually when I'm around people taller than me. It just feels like something's not right.
Gain Weight and Muscle Elizabeth 8 8 yearsmaxforcefitness (1): MaxForce Nutrition stocks muscle building supplements, protein powder, mass gainers energy bars, and other nutritional products designed for maximizing strength, endurance and sport performance. MaxForce recognizes the value of proper training, nutrition and supplementation required to achieve fitness goals.
Young lifter, any tips? wittyname 10 8 yearswittyname (13): Thanks brah, really helpful information!
Traditional diet killin me Lexy81 Jump to first page32Jump to last page 8 yearsLexy81 (28): I just had the weigh in guys NO DROP!! He's agreed for me to diet myself let me do my own thing and see what happens in a week I just really need to watch my portion control
16 year old novice lifter brycer23 2 8 yearsKnifeHands (5569): clickable text Use this to calculate your calorie needs. Look into different programs such as Starting strength, push pull legs, phat, and Wendler 5-3-1. There are much more than those, I am just throwing out some examples. I suggest you buy the book strength training anatomy to learn what exercises do what and also there is a lot of injury prevention info in that book. I looked at your pic and your basement is perfect for a pull-up bar. Fasten...
Leg day troubles zogger 19 8 yearsryan_929 (478): I'M HITTING LEGS TOMORROW, YEAHHHHHHHH. Seriously
Help a brother out with arms? TeenMonster 10 8 yearsAarronStenner (10990): Focus on Time Under Tension for arms! all kindss of gains
Want to start lifting weights Tisha 12 8 yearsrklohe (511): Track just about everything. Macros, weight, reps etc. Makes it easier to track progress and when you feel like you arent making progress its always nice to look back at your log book and see just how far you've come from where you started. Its a marathon not a sprint
Biceps 100% natural ashleigh_fischer Jump to first page59Jump to last page 8 yearsFiremanSi (42408): This forum has been AMAZING to me, so i'd suggest backing down and just understanding people here are actually trying to help. Even I had a run-in with @ek when i start and got defensive about my own beliefs... UNTIL i realised the dude is seriously SMART, full of knowlege and very willing to help and correct. It's hard to show sarcasm, jokin and playful humour on this as its ONLY TXT, so unless u state otherwise ur statements are open to...
PHAT Modification Pahaver 29 8 yearsAverageJoe (4510): we've lost a man on Nogainsland
Never ending appetite ! Suhjik 19 8 yearsHewy007 (2980): @Maarten If i could rep you more for that I would
Pre-Workout Not Working :/ C4 JoelStreet 11 8 yearsjack5083 (1): Massthetics – If Craze is your favorite you might want to buy up as much as possible. Not sure if you were aware but rumor has it that a banned ingredient was tied to some molecules giving the effect that everybody loves and think it comes from dendrobium. Stuff I have recently read says the new stuff does not work like the older stuff does. Not sure if any of this is true because I have never taken craze. I go for more of the pump type pwo...
Nutrition and training help joey1 9 8 yearsjoey1 (31): lol cool
Newbie looking for advice/motivation Luke2607 14 8 yearsSwoleAnimal (5971): @BaiTu haha yess!! I love it. I'm 6'3 too brah. When I started lifting I was only 160 lbs. My parents thought I was sick or had worms or something! Please eat brah. If you lift you will get swole and not be a fatass.
Walking Suhjik 6 8 yearsGGBro (553): ^^ lol this guy
Sissy Shoulders Kevin 16 8 yearsMassthetics (364): @Kevin shit son split your back and chest god damn! ahah and defs do not skip legs... rookie mistake no.1 haha
Ss Suhjik 11 8 yearsripeanus (58): do an upper/lower or PPL instead
Noob IIFYM question LBC47 12 8 yearsLBC47 (49): Haha, Sweet. I'm actually cutting and I seriously am losing fat on the daily. I think I've found something good.
Work out Routine JoelStreet Jump to first page35Jump to last page 8 yearsFiremanSi (42408): THats the beauty of IIFYM my man if it fits then eat that shit !! Boom no drama.
Contuine to bulk at 21% BF? Dexa Scan pic jozh22 11 8 yearschriselkins (1597): I wouldn't BULK because at your body fat you might end up FULKING hard. I'd just keep lifting and eat whatever you think maintenance is for your body. Keep your protein high enough and try not to over or under eat too bad and don't feel bad about a few higher calorie days here and there. You should gain strength and muscle mass while your body does some slight re-composition. Bulking hard at body fat over 15 and 20% doesn't lead to a ton of...
Cut macros SleepEatRepeat 24 8 yearsSleepEatRepeat (22): @NorIda at long last man cheers!
Cutting KingLeonidasXIV 3 8 yearsNeverbackdown19 (183): Yea, like 4real mentioned, the easiest thing to do to ensure you're holding on to as much muscle as possible is keep on lifting heavy! Keep up with your normal routines and rep ranges as you normally would. You may notice some decrease in strength depending on how long your cut is lasting - I usually only notice it the last few weeks of a contest prep, but that's a little more drastic cutting. Keep things as per usual, hit the weights hard,...
Sallad & meat AffeGund 9 8 yearscactuzx (52): Bread and microwaveable rice. Easy to eat loads of it, plus it's cheap and easy
Journey Update. leeroyn 1 8 yearsleeroyn (10): Just a quick update on my progress so far. I've managed to find a gym to accommodate my needs. I work nights(mainly), so my days are broken up between family life and any other little bits if work I need to do in the day times. 24hr gyms are a stroke of genius. I can work out for around 2hrs each night I finish work(5 days). I'm still finding my way around the gym, but It's mainly set between around 50mins cardio, and 1hr or so switching...
loosing my gains the1 19 8 yearsthe1 (33861): 3 gatorades. 2 protein shakes. 3 hot dogs. Banana coffee and donut. Raring to go
Cutting for beginners AffeGund 23 8 yearsAffeGund (1): @wannabemuscular I have uploaded a picture now
help (quick questions) jja0016 8 8 yearsSwift (1411): Dude, anavite already contains vitamin D and a heap of minerals...just because it says multivitamin, doesn't exclude it from containing other important things. Check out the nutritional label and if ur unsure of anything, search for it on It explains what it's for and reccomended dosages, all backed by proper research articlea
why bulk? why gain fat?? bullet 12 8 yearsasiantank (34): just dont dreamer bulk..... ever.....(trust me you will regret it)
Vegetarian Shred - help appreciated! VegeShred 1 8 yearsVegeShred (1): Here is a quick rundown. 5'7 160-165lbs 20%bf (more on the 160side on maintain cals) I had gained about 20lbs of lean mass in the past few months on a vegetarian diet (main sources of protein - full eggs, egg whites, whey, yogourt, nuts and seeds) I was aiming for a caloric intake of 3000-3500 and found success until I hit the 165lb mark. Then plateaued. I am looking to shred this new found muscle. Using accesible formulas - it...
Help on cutting NOOB!!! Andres_rm7 9 8 yearsAndres_rm7 (304): Thanks mah dude!!
seven months transformation puimuri 16 8 yearsfreakgeek2 (703): Dang!!! That's Amazing! Your transformation has seen much bigger improvements than mine. That's sick
Is the following routine okay.(Criqique Plz) OmaRX 11 8 yearspandasashi (3859): how long you been lifting? im guessing not long since your deads are lower than bodyweight..just run a simple 5X5 for now, get your strength up. after a few months start something harder like phat
Need help Davieboy21 24 8 yearsDavieboy21 (1): About an hour and a half
Screw dem gains up Flo1307 7 8 yearsFlo1307 (3853): Yeah i think the question is pretty confusing,I´ll try it again. Actually i mean a caloric deficit. If somebody is not on a caloric deficit. Example:1year 10pounds (muscel increase) 2year 7pounds (muscel increase) So what happens when he had an caloric deficit the whole first year.(NO gains at all) Will he gain 10 pounds on the second year if he bulks or only 7 pounds. @4real i think this is an good option. sry 4 my bad english haha
If you were helping out a complete beginner Ramses 10 8 yearsBaiTu (3096): It sounds like you should have him to the strong lifts 5 by 5 program. That starts basically with the bar and covers the main lifts. There's a steady progression and deloads are built into the program. It's a great way to start him on the main lifts and teach him form. No need to re-invent the wheel.
belly problem on mass golagola 12 8 yearsgolagola (307): ok ty very much guys helped me alot :)
Fats cutting down advice? super_costa 8 8 yearsJezza_91 (1315): Fats dont make you fat believe it or not. Having a controlled diet keeping track of cals and stuff help fat loss
getting a part of the community leanr0x 20 8 yearsTyrannosaurusFlex (2641): Keep telling yourself that buddy
My personal fitness log/journey... Thedude67 Jump to first page88Jump to last page 8 yearsScotian (9922): Put in work son! Don't want to have saggy tits in your bikini bro
I'm new here guys can u check out my vid? AestheticGabriel Jump to first page88Jump to last page 8 yearsDukenhiemer (23939): This thread delivered some good ol' belly laughs and face palms. Kid, be humble. It will take you far more places than being a cocky bastard ever will.
Martial arts? Synchrotone 12 8 yearsSwift (1411): Eat in a caloric surplus, and follow a strength based training routine! When training strength you should also try to make sure your lifts are explosive, especially in any assistance work you do for your main lifts. Eating in a surplus will ensure you are getting enough nutrition to have the energy to keep training, and ensure you have optimal nutrition to get stronger. Gaining size isnt important in any martial arts, given the choice, would...
Why am I so weak and uncordinated ethandpeterson 11 8 yearsbrian12 (9495): This! When I started I could only bench 66lbs for 3 or 4 reps! (and this was at age 21!!) Who cares! Start where you need to start. Leave the machines alone, focus on squatting with just the bar, push ups, pull ups etc.. SLOWLY build up strength, add muscle, and enjoy the ride!
need a diet plan CassDog 8 8 yearsSRorhrbac0808 (47098): treefidy protein, treefidy carbs, treefidy fats. Best thing out there.
Mini-cut Advice hotborad 11 8 yearshotborad (34): Thanks for the encouraging words and I guess when i get 15lbs of muscle I will be a huge bamf. Btw thanks again for the advice and all.
Changing routine DD1235 6 8 yearsDD1235 (4): @KnifeHands Yes, I have the equipment you mention. I will look up accessory exercises. @Markovich Yes, I think bench rows are bent over rows. One knee on the bench, other straight, one hand on bench and other pulling up the weight. I will look into calf raises. Thanks! Really need to do something to improve gains. I am definitely making progress in terms of strength and my arms feel harder and more defined but would still look extremely...
Bulking IIFYM Jsn3004 7 8 yearseknight (58109): @Danimal_88 yes and yes. -3X
Training Plan Gajhede 5 8 yearsbrian12 (9495): It should be Legs Push ~ chest shoulder and tticepd Pull ~ back and biceps
Carbs fat protein? SleepEatRepeat Jump to first page31Jump to last page 8 yearsThisisscotty (547): @SleepEatRepeat well alright then eat 5000 calories and I would raise fat percentage and lower protein. Just my advice though
How is this Push/Pull/Legs? Ampedlift 12 8 yearspandasashi (3859): leg day is way to small in my opinion... also some more rear delt stuff would be great, try face pulls on your pull days. great exercise! also try varying the height/angle of the pull...i do 3 varieties on my pull day (2 sets each...from the floor up to over ur head, arms extended then slightly below head level to ur eyes, then slightly above head level down to ur chin/neck)
Progress Ben_Adams 1 8 yearsBen_Adams (1): Hi, been browsing the forum for a while and finally decided to join and start a thread. Been lifting on and off for years, been strong, been weak but always been overweight. End of 2011 I weighed in at 20st 4lbs (129kgs). Anyway managed to focus on my diet and exercise (mainly running & circuits etc) and got down to 13st 11lbs (88.5kgs) with bodyfat of 16% just before christmas. Since then I've pretty much maintained my weight but now...
U INJURED ?? READ THIS....... FiremanSi 17 8 yearsAarronStenner (10990): ^ if it is the proximal tendon and its a tear go see a doc, if you have pulled it or just tweaked it do shoulder mobility exercises because the tendon is closely related to the rotator cuff. Avoid any heavy pressing movements for a couple weeks also.
New to macros Elliott 1 8 yearsElliott (1): Hi guys im new to all this macro stuff so could do with some advice. Im 19 years old and have been training for around 4 years now. I have never really bothered with counting calories etc due to my age i felt it was unhealthy to build such a relationship with food, so just started to eat as healthy as i could. Getting older and more determined for better gains iv decided to try IIFYM and tighten up my diet. I train 5 times a week with weights...
Losing Weight... need guidance Bulaya 10 8 yearsethandpeterson (4): High intensity cardio man. Cut your carbs, and burn off more than you eat. But don't eat junk food. But really kill that cardio. Maybe 2 times a week.
Routine SleepEatRepeat 15 8 yearsSleepEatRepeat (22): @adam82a 1 is 6 days a week Chest tricep shoulders Back bicep Legs abs Repeat So sun-fri and sat is rest. 2 is 4 days rest repeat Chest triceps Back bicep Shoulders Legs abs Sun-wed thurSday rest repeat
New to simplyshredded dajunglebrotha 8 8 yearsdajunglebrotha (19): meh I think it can be done. I have a general understanding I am now way an expert at it.
BULK BODY GettinSwole 3 8 yearsstinkydiver36 (1861): Start tracking ur food bro and for the shake, no. Throw solid food in their bro. Ur bulking, eat. In order to look like a beast, u have to eat like one.
Body fat meltdown rwjfd 7 8 yearsajones46 (11701): I'm going to discredit that link just from the name of it. Build muscle, burn fat simultaneously? I smell boshit. Bo. Shit.
BULK MACROS SleepEatRepeat 26 8 yearsSleepEatRepeat (22): @NorIda Like no offense bro but if your doing me a favor every time you comment, cause I'm a newb and you know more than me then don't help me out you don't have to
Hit more lower or upper chest?! rayy166 30 8 yearsadam82a (3100): Pectoralis minor is a completely different muscle situated under pectoralis major. They are talking about adding "thickness" or growth to upper part of pec major
Diet and workout critique, changes made SleepEatRepeat 15 8 yearsSleepEatRepeat (22): UP.
Extremely Serious Beginner jja0016 13 8 yearsBaggy (925): You can just use the myfitnesspal website. You don't need a smart phone.
NEWB. What should I have my macros be? BigEazyE_RSD 15 8 yearsBigEazyE_RSD (10): I have 24 inch thighs, 15 inch arms and 50 inch shoulders
Help a beginner out! (Mass gaining) Gilza95 3 8 yearsFiremanSi (42408): Caloric surplus... end of.
Cellucor - Giveaway and Promo Thread! MikeCellucor Jump to first page183Jump to last page 8 yearsMikeCellucor (400): Working on the International mailouts! Just needed to wait for our shipping team to get out all the backlogged orders. We are all reloaded on protein and BCAA now.
Not eating much is it ok? princearthur 8 8 yearsdavid12345676 (8566): i consume more than you do in a day in one meal man. you need more fuel
full gym workout Pete 8 8 yearsBaggy (925): 6 months ago I was <140lbs and i'm 5 foot 7. Last week I broke the 150lb mark and can still see my abs. I got you man! Main goal: Get strong. Get really fucking strong. No point trying to hypertrophy our tiny little 140lb frames, there isn't enough to get busy with yet. Get on stronglifts and bulk like a motha fucker.
am i the only scotty 13 8 yearsigg (2626): I remember the days where this thread would be full of "tits or gtfo". Slipping, guys, slipping
beginner with some experience K7warrior 3 8 yearsDamon1962 (529): Welcome. The first thing you need to do in order to lose the fat is to fully accept and live the fact that success comes from 80% in the kitchen and 20% exercise. Long bouts of cardio will cause you to lose muscle and muscle is the engine for metabolism. A weightlifting and HITT routine can be put together within a week, but your nutrition work may take months. Read posts, ask questions.
Rebuilding Myself: log djbyrne Jump to first page32Jump to last page 8 yearscoolguy1993 (13237): Glad your getting more organised,happy and enjoying it now! Keep working hard and don't feel down when things seem shit!
Please critique my programme Hamer93 16 8 yearsAverageJoe (4510): it really depends of your training volume. A more experienced lifter (2 years++) can have the advantage of a 4 or 5 days split because he can hit his muscles harder with a much higher volume than a beginner or intermediate lifter. Yeah protein synthesis is well known to cap after 36-48 hrs, but when the times come that you're plateau-ing because you have been lifting for too long, you need to do much more damage to your muscles if you want them...
Attempted mass gain... Little gain adwb87 18 8 yearsIrishGymSheep (10554):
Begineer cptraph 9 8 yearsadam82a (3100): Or you know... dont.
post workout supps studiosculpt 8 8 yearsstudiosculpt (7): Sweet ty
First day at new gym Hamer93 10 8 yearsHamer93 (9553): @KOKOROKO went very well! Motivation was high throughout and sort of an adrenaline high helped energy. Also much more and better equipment, so worked muscles differently and can feel it :p
Beginner - Needs Advice USMCShadow52 4 8 yearsFiremanSi (42408): ^^This. I'd start with an all body workout to start with man. Try dedicate 3-4workouts/week to ur training. Incline DB Press 3-4 sets 8-10reps Squats 3-4 sets 8-12reps Pull Ups 3-4 sets 8-10reps (or pulldowns if not strong enough) Lunges 3-4 sets 8-12reps Seated Shoulder DB Press 3-4 sets 10-15reps Start with this for bout 3-4months.
Beginner dale1 12 8 yearsPrados (1): Dale1, I for some reason like to train during the morning, I never train after 6 pm, this is because i'm tired of all the effort I use during the day, when bulking I prefer to train during the morning, this helps me to lift more weight and gives me motivation to train harder. I prefer it also cause I control better my food intake.
28 weeks out???????? kaitjens Jump to first page67Jump to last page 8 yearskaitjens (1729): Not awkward at all. Butt compliments are even better than calf compliments! I appreciate any compliment and they all make me feel great. Thanks everyone.
Cutting/macro help for athlete GioSwish 6 8 yearsNorIda (46958): I just got home, so I have only glanced at what you wrote tbh. But Hiit 2-3 times a week is about the maximum you want to do. The 1 day of liss is fine As far as nutritional timing, it's nearly irrelevant as long as you hit your daily macros!
How much to loose in a week? djbyrne 8 8 yearsWinnersNeverQuit (10311): @eknight I know I've asked you this before in another thread, but I remember you said something about there being a max amount bodyfat you can burn a day relative to bodyweight, what was that again?
newbie jardine 13 8 yearsadam82a (3100): Welcome Jardine! That's perfectly fine, you shouldnt get a picture of yourself if you arent comfortable with it obviously. However, remember that all of us started somewhere. The big guys around here that you see the pictures of has put down a LOT of time, dedication for several years to get to where they are. Believe it or not they looked "normal" (if you dont mind me using that word) when they started out.
Push/Pull training tips BlondeSnake 9 8 yearsbrian12 (9495): @eknight Thanks man^^ @BlondeSnake Good luck!
I want to become a physique competitor fishburn7 12 8 yearsdavid12345676 (8566): i would deff start with a multi and some omega 3's bro!
First bulk, few questions Hamer93 Jump to first page36Jump to last page 8 yearscoolguy1993 (13237): Don't worry too much about this- its happened to me a few times too. Like @FiremanSi your weight may go down but just be possitive and think you r lean body mass ratio has gone up. In terms of 300 calories surplus, you should really try hard to hit this and see if you grow. I think you may need a 500 cal surplus since your naturally very lean so if you haven't grown in the next 2 or 3 weeks do a 500 surplus. Everybody is different but at...
calories?? dhoward 10 8 yearsDirkenhiemer (12157): You are one cheeky motherfucker. I knew there was a reason I liked you!
Abnormal Body Shapes,pls help! indy 18 8 yearsMangochutney (877): This may be a trap and I'll try my hardest not to give you the cold shoulder but perhaps you should elaborate and get that load off your chest. Please realise that I'm not trying to be punny.
New to the forum djbyrne 8 8 yearsdjbyrne (178): Yeah pretty much, but thankfully I have it mostly under control now so I can start training again :)
My Body: Figure or Bikini? xfitnessjunkiex 5 8 yearskaitjens (1729): @the1 Your gf's transformation is AWESOME! Wow!!
newbie kevo 11 8 yearsbob777 (1): Thanks. I´m trying to make avi on myself.
Absolute Newbie, advice needed! andyboi88 12 8 yearsFiremanSi (42408): Good stuff, :)
My progress DominikGiggs 26 8 yearsDominikGiggs (82): Tomorrow I´m going to be measured, so I will get to know what my current weight and body fat percentage is. Yesterday I worked on my biceps which needs a lot of work and at the end I made an abs routine focussing on the lower abs and the serratus. It´s so hard to get the lower abs :/ Can you recommend some work for the lower abs ? I´m mainly doing leg-raises and knee raises. In general I work my abs in a rep range of 8-15 when using...
Please help- very underweight and trying to coolguy1993 Jump to first page500Jump to last page 8 yearsDukenhiemer (23939): FINISHED!
New to the forums BeachSharkJH 9 8 yearscoolguy1993 (13237): @BeachSharkJH welcome! stick around and work hard. The only motivation you need is to keep trucking and when times get shit don't pussy out! hahahaha that is the best motivational speech ever!
ADVICE NEEDED zbornaja 6 8 yearsFiremanSi (42408): In terms of what to do first... I would alwys go with the premise that Ben Pakulski told me before was: Bulking stops when ur over 15-16% BF then a Mini-cut or full cut must begin to bring this down to 10-12, then u can begin again if you so wish to do so.
strength and weight? Rusty 16 8 yearsMCarey (2179): I'm in between do I want to be shredded (six pack etc) or defined yet strong? If I'm Working hard enough surely I should become one or the other? Going to way up my options over the next week as I start In my new gym next week and have to be assessed etc so will sit down with a pt and discuss my route Much appreciation. Thanks @mikew reps for reply
need help Rebin 5 8 yearsFiremanSi (42408): To put on size you must be in a caloric surplus man !! Basically eating more calories than your expending daily !!
some help please :) madopgm 9 8 yearsalfa345 (67): No hate intended bu no time?? Really? I am working on my final year degree, thesis , assignments , work you get what i mean and i still find time to eat right, and train for 2 hours 5-6x a day.... Make priorities, manage time , scrap the video games ;)
Newbie WindyCityBulls1 5 8 yearseknight (58109): It's cool. It's amazing how much knowledge Layne has! -3X
Nutrition Help For A Newbie. leeroyn 6 8 yearsScotian (9922): The foods don't matter as long as your hitting your macronutrient goals. Within reason though because you still need fiber and micronutrients so don't just eat MacDonalds
Should i start Layne Nortons PHAT routine? Whitewalls 25 8 yearsKnifeHands (5569): I love Cholula sauce. That is all, carry on.
Phat Question Katatak 17 8 yearsAnef06 (130): Yeah have a look at readjusting your diet (cals & carbs) like the guys have mentioned. Your cals seem a bit low and you will eventually burn out with low cals & low carbs. Irishgymsheep's routine for you looks pretty solid. Your probably not really over-training. Just need a solid routine and a better diet. Change those 2 things and you should see a huge improvement and energy level. Try sticking to it for awhile before attemtping to...
Plz criticize this circuit training workout marchencio 3 8 yearsSwayz87 (9039): Yaaaaa even for a circuit that shit was WEAK!!!!!! That is like a workout for someone EXTREMELY obes and can't hardly get off the couch.... If you were to do those work outs. I would add 2-3 more sets to each of those exercises!
help cutting raiid 17 8 yearsraiid (1): maybe my numbers are way off when i put them into myfitnesspal or something,i really cant put my finger on it, i was sitting at 175-180lbs before my fail bulk
Newbie needs Help Mike11 5 8 yearsSwoleAnimal (5971): 12 weeks? Try years brah. But don't worry about time frame. Make this a lifestyle so it will be sustainable. A common misconception is that you can hop in, achieve results and then hop out and do what you used to do. You will just go back to looking like you used to look! You have to keep going forever.
heart rate for fat loss heyimraffi 13 8 yearsSwayz87 (9039): Hey thats what a MOTHA FUCKA is hear for! If you got other questions just inbox me!
Looking to Start a Bulk X_Ross 3 8 yearsX_Ross (16): Well I know for sure my overall weakest area is my chest but thats not to say everything else isn't the best by far.
need advise mase 5 8 years4real (3319): I agree with you @mikew
Replacing Leg press w/ Squats? Ampedlift 12 8 yearsjonrivs49 (3001): Squat is way better.. Its helps you gain more strength and stability. Help you focus on good form and balance. And also helps core strength. Your doing Upper/lower kind of routine. But you can try to substitute lower exercise from PHAT legs day. Layne's main reason why he created phat because of lack of legs. So Phat program might help you build legs.. Just a suggestion.
Refining workout Need help hotborad 27 8 yearshotborad (34): Well the lift isn't a behind back shrug you lift the bar all the way up to the lower part of your Abs if looking in mirror/(essentially a few inches bellow the start of your Latissimus Dorsi which you can't see). Essentially a behind the back upright row or (reverse upright row). Natural who cares its working muscles in a unique way causing them to grow. Therefore growing a unique muscle set. Thread about workout ...
Macro ratios 4real 9 8 yearsLVjack (2749): Cool story I think most everyone knows this already
I'm New, Need Advice Elfendi 4 8 yearsjohon6 (1393): first thing is the food you put in your mouth, less calories in than actually consumed - calorie deficit to lose weight! more weight's less cardio SRS ! in my humble opionion mine is sunday - weights monday - weights tuesday - cardio n abs wednesday - weights thursday - weights friday - weights it's how much you want to hold onto as much muslce as possible, of do you just wanna drop weight !
new member Dan_Hollyoak93 Jump to first page32Jump to last page 8 yearsDan_Hollyoak93 (28): Awesome see you there
diet advice!? (bulking) Dan_Hollyoak93 11 8 yearsDan_Hollyoak93 (28): Yea I downloaded the app yesterday :) working well!
Newb > Fat > Cutting > Advise > Progress Log booeychops 14 8 yearsbooeychops (4): Hi Guys, Small pic update. Another week on. All i have in the way of bf monitoring is a cheapo hald help computer... and the mirror. The hand held seems to tell me I an .01% higher bf than last week! Stupid thing, im sure its not accurate! Anyway wk4 Pics. ...
cutting KingLeonidasXIV 4 8 years4real (3319): No no it is not get 1g protein for every 1lb body weight bodywieght x 0.3-0.4 and theres your fat fill remaining cals with carbs remember 1 carb is 4 cals
new to ss like2lift 8 8 yearsLacedaemon (3481): Welcome to the team dude. I played little league until my Mom made me quit. I was a statistical monster even though I was afraid to hit the ball. I would just lean forward, get beaned, walk to first, steal second and score points. I think my on base percentage was like 98%, highest on the team. THE MOST BRUISES THOUGH
Ultimate shaker bottle,cool or not? KOKOROKO 16 8 yearsLacedaemon (3481): I have the Jay cutler Shake bottle with attachments, not too reliable. Interesting blending system but the attachments aren't real practical. I really like the notion of using it as a water bottle and then later in the day.... RELEASING THE PROTEIN
Losing weight lmac1987 7 8 yearsLVjack (2749): Find your caloric intake for maintenance and subtract 300-500kcal a day from that and log everything you eat so that you hit that with a percentage of 20-30F/40-50C/30-40P. Keep track of you average weight thought the week and when fat loss drops below .5-1lb/week reduce another 100kcal. Dont start too extreme with super low calories or else you will have now addition calories to drop once fat loss slows. I would do a program similar to PHAT,...
Lifting for Modelling Ampedlift 21 8 yearsDanimal_88 (9761): Except for calves, my friends with naturally big calves never train them and they stay huge so i hate them for it when Im training calves twice a week lol
Lean/clean bulk. Mreyes6442 9 8 yearsCannonball (6283): Ofc there is such a thing. Here's the definitions: clean bulk = no crappy foods like cake and so forth, only solid food lean bulk = low calory surplus dirty bulk = cake, milkshake, chocolate cake, snickers, etc allowed pig bulk = high calory surplus
NEED HELP WITH A DIET PLAN jamieadair 5 8 yearsmikew (11494): I prefer Lose It compared to MFP but getting an App to track your cals is a MUST!!!!!!
exercise plan and nutrition for beginners Luke2607 2 8 yearsSwoleAnimal (5971): Here is all you need to know for the moment. 1. Eat 3000 calories. 2. Each meal should contain a balance of protein, carbs, fats 3. Fiber atleast 30g daily 4. Do a fullbody routine 3 days a week; here is your plan: Bench Press x3 sets Deadlift x3 sets Squat x3 sets Overhead press x3 sets 5. Don't forget to eat. 6. Profit.
Gaining weight Luke2607 19 8 yearsDanimal_88 (9761): @Luke2607 Just write down everything you eat on this diet he provided (this means weighing stuff out for accuracy). Then calculate the macros of what you are eating and then see how your weight changes.
Where now? Jimmystheboy 14 8 yearseknight (58109): @Gunther and @johon6 thanks guys! Much appreciated. -3X
I pretty much need all round advice Luke2607 16 8 yearsBaggy (925): Damn I wish I had your height you lanky fuck! Eating around 3000 cals on a 50/30/20 split will feel hard at first, but keep at it and it will get easier.
considered newbie gains still? Trharrison 5 8 yearsTrharrison (172): thanks man, im going to try and get a vid up in a few days for proof :P
Cutting help needed! nastybeast 5 8 yearsnastybeast (31): Ok thx alot monster u basically answered to all my QNS :)
Painfully obvious newbie Beebopalooa 11 8 yearsBeebopalooa (70): Thanks guys! Nah, because most girls obsess but don't do anything lol.
New Gym Routine, Help please! Broschette 9 8 yearsDanimal_88 (9761): No need to train biceps twice a week, if you are not trainging other muscle groups twice a week. Need to add some horizontal rowing to your routine to prevent shoulder injuries down the line.
Need Training and Diet advice! akshatsengupta 10 8 yearsleokozian (250): Well you have to clean bulk to be healthy and for your organs to function properly and so your hormone levels dont go off the charts. Other then that use myfitnesspal app and since your a chef you should be able to measure your food very easily. Good luck.
am i not hitting arms hard enough or what!? Kansas___Boyyyyy 21 8 yearsIrishGymSheep (10554): Close grip chin ups don't stop till your nipples touch the bar, that will sore up them biceps.
GAINZ 4real 23 8 yearsLinus (154): I suggest not to worry about body fat %. Go for a visual goal instead. Just guessing someones body fat brings you no closer to any kind of truth tbh
Estiamte my bodyfat 4real Jump to first page37Jump to last page 8 yearsWinnersNeverQuit (10311): @4real it does suck, have you looked into rugby teams (big here in cornwall) they will probably incorporate resistance training
Advice on my workout OvrBeinASknyKent 10 8 yearsEthan (1): Eat
No Progress and My Head Hurts LogicalEdward 5 8 yearsSwoleAnimal (5971): We don't want to see a list of the foods you ate. We want kcals and macronutrient numbers. If you don't have those you should start there.
Strenght training and recovery Markovich 3 8 yearsLinus (154): That sound like a upper/lower rutine. You could max every day and the repeat bout effect will adapt you to that work load. It will be quite un safe but you do as you like. MPS (muscle protein syntesis) is elevated for 24-36 hours after training, so every muscle can rest for a whole day before hitting it again. Your routine has muscle over lap, so not every muscle gets that whole day rest. Again its not a big issue, but i would recommend a...
Butt Workouts (for home) ajutras 7 8 yearseknight (58109): @TerryDizzle where ya been bro? -3X
Breaking PR Markovich 13 8 yearsshannowman (6367): I use metric, but I dont think the numbers mean a lot to the guys used to using imperial so I tend to describe things in number of plates or add a conversion to a few numbers to give them some context.
Just starting out Advice? DemGainzzz 10 8 yearsDemGainzzz (91): Thanks man really appreciate your response
Suggestions for College Cutting superoq 21 8 yearskickinchicken (8717): Saw the title and I was going to suggest you not cut college classes.
Home gym DD1235 Jump to first page32Jump to last page 8 yearsDD1235 (4): Thanks! Looking forward to going again tomorrow night.
How to track my Macro easily Broschette 12 8 yearsHighdeas (1635): lol love it
Please help macros/calories 4real 1 8 years4real (3319): Hey guys. Using online calculators my maintenance is 2000 cal personally id say its a bit higher could you guys help confirm this Bulk 300c/125p/55f. 200 cal surplus Cut. 138c/150p/50f 400 cal deficit. My stats are age 14 wieght 125 pounds hieght 166cm full body split 3x a week body fat ~12 and advice is greatly appriciated
Almost un-knowledgable almost beginner bublik 18 8 yearskickinchicken (8717): Oh yeah!!! And you should start a thread with your progress and stuff, or whatever you want to say in it. It's great for accountability. Here's my plug, as always... clickable text
i need to lose weight and gain muscle how? levnosk 7 8 yearsRobicena (1): Thanks Brian
Workout advice mykell_cypher 4 8 yearsJJ3065 (6900): go to the main site and get to reading
what should i do? thatguydrew 7 8 yearsDukenhiemer (23939): Start dead lifting brah.
Program help MitchDD 17 8 yearsMitchDD (1): Ok thanks Guys will try to get some before and after pics up in time.
strong lifts, Mehdi's 5X5? Keelan2010 14 8 yearsIrishGymSheep (10554): You should be progressing across multiple things not just weight added and the weight added should not be so linear. I've put it pretty simply come on.
Need help with micro-cutting macros. hotborad 5 8 yearshotborad (34): thanks man
Training routine help thesonic1983 4 8 yearsmikew (11494): For your diet, you probably want to use My Fitness Pal or Lose It --- apps to count your calories. For your macro split, the ideal split is 50carb/30pro/20fat. This chart has some good info to gauge your progress/lifts -
Lose Fat & Gain Muscle ( Newbie ) TheLastOfMe 7 8 yearsThedude67 (3088): This made me lol...
Help with Intermittent Fasting Please Twtr25 4 8 yearsTwtr25 (1): Using the IF calculator, my BMR is 2187 and my TDEE is 3007. When you guys say "maintenance" do you mean TDEE? I want to make sure I'm on the same page in that sense. On rest days I want to eat below maintenance, but on workout days how should I eat in relation to maintenance? The reason I ask is because I'm sitting at 19.5% BF and feel I should get it down close to 10 before I look at doing a recomp. When I choose faster weight loss...
One Muscle Workout or Two each day samra1547 7 8 yearsbrian12 (9495): Ideally you want to hit each muscle group twice each week. Upper/lower or Push/Pull/Legs will let you do this :)
{Guidence} Diet, cardio, calculations pPrather1 4 8 yearsmikew (11494): I was just saying that six weeks is a short time frame to notice measurable results. Good to hear that you're in it for the long haul. I'd say that 30mins of HIIT each day is too much. I think you're better off crafting your diet so that you can reach your caloric goal without cardio. If you enjoy HIIT then keep at it; otherwise, save your energy for lifting. @myownentity and others on this site have achieved great physiques with no cardio...
Lean muscle mass zogger 12 8 yearspandasashi (3859): Plitt is a retard. Watch kai greene videos instead.
Need some motivation/experience help newguy 16 8 yearsjphillips17 (490): @newguy ya bottom line is this, if you really want to get into the gym, you will get into the gym. If in your heart you dont really want to improve and live a healthier both mentally and physically life, then you will always have an excuss at why you couldnt make it to the gym that day. I am not trash talking or anything, i have been there, in fact at 1 point and time EVERYONE on this forum has been there. There just comes a time in your life...
Nutrional help!! divi92 3 8 yearsdivi92 (1): I've been trying to add another post with my goals but it kept bloody logging me out! im very lean, pretty much the only part on my body that has any fat is my stomach, but not a gut by any stretch. i want to put on some muscle mass while keeping pretty lean and i know that ties in with the diet aspect.
Diet & training advise please Mburrows91 1 8 yearsMburrows91 (1): Hello could anyone give me some feedback/answers on the following plan I have and advise me on the best way to reach my goals. I'm 21, 11st 7, 5"8 & approx 16% bf. On Friday I begin a cutting diet however want to maintain (build if poss) muscle as best as possible. Im want to hopefully be down to 10-12% bf in 6 weeks (holiday) and will be training hard to do so. Is the following set up good for weight loss or not?...
PROBLEM with ur Average GYMS !! FiremanSi 11 8 yearsDD1235 (4): Somebody said getting a trainer shows a lack of motivation. Well, that may be the case. It's part of the reason I've been tempted to hire one in the past. I don't lack the real desire to change but the motivation to do all the reading up, working out my body fat, calorie intake..... it's pretty overwhelming. Anyway, the PTs I've seen at work haven't convinced me it'd do any good. At my gym (run by the city council) I often see a guy doing...
Where's Waldo? Dirkenhiemer 19 8 yearsdavid12345676 (8566): boss for sure.
When to cut? For me, specifically. GoVols123 2 8 yearsMarkovich (595): Can't really say what you bf% is, but you have some fat on your body, you can now if you want to, and start bulking after that and put on even more size!! =) (but no hurry in cutting)
Goals and steroids zogger Jump to first page43Jump to last page 8 yearscassious (2926): Lol im a muppet.
Summer holiday joe12345 3 8 yearsjoe12345 (1): I regularly train and I am slim 6ft I'm an omnivore
Stronglift 5x5 with short hammies databas1c 1 8 yearsdatabas1c (2188): Hi all, I'm a former fatty who ignored common sense and more embarrassingly science, and proceeded to massively cut with out an appropriate strength routine to minimize muscle loss. On the positive side, Im down to roughly 193lbs from over 270 and currently tracking around 12% bf. On the negative side, I've got all this flabby skin and I'm pretty weak compared to fat me. I've started to do the Stronglift 5x5 program and eating a bit above...
Home workout joe12345 2 8 yearsMarkovich (595): Pull ups, when you can do many, make your little brother hang around you neck and lift with him Push ups with a back pack with stones or a little brother on your back
Rest Between Sets jonrivs49 23 8 yearsFiremanSi (42408): Did the MI40 program for awhile where u take only 40secs break max, was tough at the start but good gains in weight. Now doing L/P/P so i break for up to 60secs def no longer. Generally make sure my break is longer than the time my set took. i.e. if my tempo is 3-1-1 for 10reps.. i rest longer than 50secs. But for stregth training generally i'm good to go after 90secs i go mad if i've to wait longer than 2mins.. but that doesnt mean that...
Crohns. Supplements, Diet, and Workout. Broschette 5 8 yearsBroschette (127): Thanks guys, I'll definitely ask my Gastroenterologist next time I am at the doctor, appreciate the feedback.
What is your number one starting tip? kathlete Jump to first page60Jump to last page 8 yearsCannonball (6283): You get gains faster. Takes fkin ages to build on lean gains compared to bulking, and cutting only takes 8 weeks per year. Slow bulk, 3 lbs per month, and then cut down to 7-8% in the spring in a period of 8-10 weeks. Rebound-effect ftw.
How to gain size fast? Sekciiwog Jump to first page68Jump to last page 8 yearsSekciiwog (4): Hi guys I'm back :)
fresh in the gym mikejohnson 3 8 yearsmikejohnson (1): yeah sounds a bit better actually
Sweatshirts while training red66mustang 15 8 yearsEFJK (2316): Because I feel like I'm Kai Greene with one on!!
Shoulder Workout MannyZ 10 8 yearseknight (58109): I noticed this too. Mass- do you do rear delts on back day? -3X
A confused novice on a mission Runforthehigh 11 8 yearsRunforthehigh (1): 50lb is a little high I'm thinking; I just want to have a definition in my abs and chest not be a walking truck lol
Grocery List dan8artley 9 8 yearsMarkovich (595): Chicken, all kinds of vegetables (frozen mix), cans of tuna and turkey, oat meal, peanut butter, oranges or mango's That's pretty much everything I buy myself. my mom also buy a lot of different food, but I always make sure I have most of the thing up on my list =)
What's going on with my weight gain? Shezza94 5 8 yearstamere01 (7126): Do you eat more on the last 4 days? And like everyone says you shouldnt weigh yourself every day that shit would drive me nuts. Do any of you guys know how drasticly carbs effect water retention/ wight flactuations? Like if the day before weighing yourself you consume 50g carbs more then last week?
Help with calculating daily intakes kgreene110 3 8 yearskgreene110 (4): Smart ass haha
New to bodybuilding, need advice... Thedude67 29 8 yearsThedude67 (3088): Haha, I feel so stupid! This makes sense...Haha, still feeling
need help. vilis88 6 8 yearsWinnersNeverQuit (10311): He already gave you one, and probably one of the better ones as well for a beginner
Getting shredded, pros and..... CONS? Keelan2010 16 8 yearspandasashi (3859): oh man, the farts can be AWFUL! last night man, i couldnt stop...i was rumblin' all evening and night...thank good i was alone
don't know where to start 47andtrying 9 8 years47andtrying (1): you r right , more specifically, I want to get to less than 10% body fat, probably at 15 to 20 right now, I want to gain muscle size, especialy in arms and legs, and I want to see my abs, like i said to much around the middle right now, but i have lost about 3 inches there! I feel like i am at a stand still, and need to change my workout! If u can just give me an idea of the cardio , and lifting routine reps and no. of exercises per muscle...
Newbie who needs help please! summer11 9 8 yearsMillennium1 (586): too much cardio in my opinion. You are also not eating enough. Use the Harris-Bennidict formula for your daily intake and subtract about 300 calories from that so start since you want to lose body fat. There are a lot of posts on this site about the proper calories and macor intake. Search for them and I'm sure you'll be on the right track.
Need New Split, help? Stevenjr93 6 8 yearsFiremanSi (42408): No problem dude, see just too many kids in my gym jumping into bodybuilding splits and there still seein no success. i'm tryin PHAT next myself... But just started Legs/Push/Pull and it's AWESOME !!
how can i start up with a gym routine plan ? myfabolouslife 5 8 yearsdollar786 (169): Fix your nutrition go on a 3 day split I recomend you am sort of in the similiar situatioun I think once you go to the gym and find what works for you you should be getting some gains.
skinny fat bulk or cut? dollar786 5 8 yearsBaggy (925): Consider making changes to your split. That is a lot of arm and chest work with a blatant disregard to your biggest (read: best) muscle groups, legs and back. Regards to fat gains on a bulk. Everyone is different so if you feel you are gaining fat too quickly you could cut back 200 calories and monitor from there. My other thought would be that a 500 cal surplus would be a lot if you are only ever working small muscle groups.
how do you raise the bar?? goforgain 18 8 yearsMarkovich (595): I just ask anybody to spot me if I train alone. One time I saw a guy benching 300 lbs and he struggled for 5 reps on his first set,He askes me to spot him on his second set so I spotted him 2 min after and he lifted that bitch 9 times no problem So being spotted is a HUGE mind booster!! =)
how to get ripped? ethandpeterson 26 8 yearsDannyW (13): start doing deadlifts and fucking squats ..i was in your position two years ago...same age and height.......start training LEGS!!!!!! thats how you get you wanna be cut and be weak or strong and husky??? cut and weak will get you fucked up ina fight
bulk then cut? jstraughan 3 8 yearsjstraughan (1): Im from England, we are weighed in stone. It's equivalent to 160ibs, haha :D
Food to eat to gain ethandpeterson 7 8 yearsstinkydiver36 (1861): IN ORDER TO LOOK LIKE A BEAST, YOU HAVE TO EAT LIKE A BEAST!!!!
Bad forms kgreene110 3 8 yearskgreene110 (4): Haha yea, I know what. You mean I'd like to see them try to tell a pro that there doing it wrong and see what happens
How to get started? murphz 7 8 yearsjonrivs49 (3001): First is to set your goals. what do you want to look like. Research nutrition & macro calculation(this will help you a lot), research HIIT, Get a program that suits you. There is a female thread in this forum where you can get what you need. After having a program dont stop there, ask and research why you need this exercise for this bodypart. Lastly execute them and dont make excuses. Time, patience, determination will get you there
Fat loser needs some help Imirinhard 15 8 yearsMassthetics (364): congrats on trying to lose weight m8
Cutting period Archdacko 7 8 yearsmuscleconfusion (28): to your question, after finding out your BMR+HB you'll know the cals you'll burn in a day. A general rule of thumb is cal consumed < cal burnt = weight loss. Also, as you'll find articles on this site, increase protein intake to about 50% of total calorific requirement. the possibilities of how much you can lose are purely dependent on you. with a good diet, proper supplementation, full on training and adequate rest you can transform...
chest gains, W0gsLife 11 8 yearsW0gsLife (1): thanks guys, all a big help.
Harris benedict formula question adamb32 2 8 yearseknight (58109): I would use "very active" for what you are describing. -3X
My Journey Begins [PICS] Road2Shredded 9 8 yearsdavid12345676 (8566): lol
I need advice blondeonred 4 8 yearseknight (58109): -3X
Whats the BEST routine/split? (VIDEO) Spankky 1 8 yearsSpankky (19): Just a quick video for anyone looking at just starting out in the gym, or looking at changing up their routine - take a watch! I also explain my current Legs/Push/Pull routine. Thanks!
First bulk progress. 7 months of training GoVols123 6 8 yearsJoshyb90 (1): Hey man nice progress! What did your routine and diet look like?
Fat burning help! Peeweetreethree 6 8 yearsMonster81 (1678): For your diet, use this calculator: clickable text Plug in the info, and it'll give you your daily caloric intake for maintenance. Subtract 300-500 cals from that and that's your goal kcal daily intake. Shoot for a 50% carb/30% pro/20% fat macro split and you'll be on your way.
I need motivation! Thedude67 10 8 yearsThedude67 (3088): Wow, thanks guys! It didn't take long to kill my chest and tris! You guys are right, motivation is temporary, I need to get focused and dedicated, thanks again!!
This is it, I am doing it. Any advice???? stinkydiver36 10 8 yearsstinkydiver36 (1861): Hahaha, no i dont look like that. I be embarrassed to even talk to yous on here if i looked like that. But believe it or not, i am around that weight. I used to be heavy set back in high school, then i lost a lot of weight. Now i am trying to put it back all on. I want to try and get up to around 165 lbs. That is my goal.
Beginner routine critique nastybeast 11 8 yearspandasashi (3859): ^not bad advice.. a beginner program also allows you to develop a good mind-muscle connection so that when you move to a more advanced program, with more advanced movements, you will know exactly where you should feel and how to do the exercise properly so ur hitting the right areas.. the only things i would change with the above (just an opinion) is switch stiff leg deads with regular deads and switch bent over rows with T-bar rows (because...
New to SimplyShredded :) MCarey 11 8 yearsMCarey (2179): have never really watched calories properly. more kind of gone for the healthy options. but now im going to try fit in the 6 meals a day and go by a system of half a plate of veg and 1/4 protein and then slow release carbs. Should be a good journey. No point in being a personal trainer if i dont look like one!! Thanks man
Help with building a workout plan! Dachuster 3 8 yearsLBC47 (49):
On a reduced caloric deficit... adamb32 5 8 yearswannabemuscular (33219): Looks like you have your numbers set up nicely. You should have good success if you stick to it and stay consistent. Whether it's 1% or more, we'll see.
Newbie - confused from reading, need advice. adamb32 14 8 yearsadamb32 (4): I didn't mean that in two weeks I will reach my goal, but in two weeks I should at least see a difference in the bf % and I assume on the scale as well if I am in a caloric deficit. 6 weeks though, sounds like a better overall test.
An Introduction To A New Member SteveKelly 9 8 yearsSwoleAnimal (5971): Steve Kelly does sound familliar. Welcome Steve!
Very Important for me. Please reply Afzal 22 8 yearseknight (58109): NO. Gaining fat is the result of too many calories, and has nothing to do with where those calories come from. If you eat 10,000 calories of all protein and fat and no carbs at all, you'll still gain fat. -3X
Introductions LBC47 20 8 yearsThisisscotty (547): Boston is getting up there living wise but still a little cheaper than LA.. But other expense Boston is much cheaper..
Newbie at Cutting Diet! Aeleana 22 8 yearsAeleana (178): Thanks @eknight! I guess I need to up my caloric intake by around 600 calories. Oh boy. A little over 1000 calories in carbohydrates will be difficult, especially since I've given up grains for medical reasons, indefinitely at this point. Sweet potatoes, beans, fruit and veggies galore!
scale help dohjo222 7 8 yearsnicholascollins (103): I have two or three digital ones in my house, i use to wrestle so i put a lot on the numerical weight, wrestler problems haha. My gym has the non digital scales, but i am not a huge fan of them because they can be adjusted and are off a lot of the times. If you want a good scale, go digital for sure. I'll try to find a link of one of the ones in my house.
training programm francomreti 2 8 yearsAarronStenner (10990): No
Casein before bed,whey the following morning stinkydiver36 9 8 yearsTheBangBus (706): A rough est puts your maintenance at 1900ish, 500 surplus at 2400. might gain some fat with that but hearing your 125 sounds like you could use the cals and not worry about it... just for ref (not sure if you know) clean bulk- 300 surplus dirtyish bulk- 500 surplus
Someone help agonzo87 22 8 yearsZny93 (91): @agonzo87 It's possible man don't ever doubt that! Just remember that inspiration and motivation are a great start, but dedication is what keeps you coming back. Just wait till you start shredding waist sizes, youll be hooked!
Starting off my overweight friend Zny93 14 8 yearsTheBangBus (706): Everything said so far is good, but I haven't heard any cardio...
IIFYM diet + advice in generall! YoBrah 7 8 yearsSwoleAnimal (5971): I believe 15 will put you into a slight bulk. 16-17 for strong bulk. I may be wrong as I heard this years ago. But yea its a loose way of calculating..
Going to try out for football DeLeon218 17 8 yearsDeLeon218 (1): thanks guys, I'm training twice a week with friends, just basic football skills. the rest of the week I'm lifting. @georgekofi thanks I'm looking at it right now.
Rate my schedule. Tainted 3 8 yearstyguy (394): Looks good - am I the only one who thinks "Deathlifts" sounds way better than Deadlifts?
Newbie B_G 10 8 yearsdohjo222 (1): Welcome to the great forum..i also newbie at this forum and i am little bit confused to his health..i join gym last 4 monts ago and i am still there where i before any body help me what can i do that my body is improve..i shall be very thankful to you..
supplements for a lean bulk fcdlightweight 11 8 yearsryan_929 (478): I thought I was 'bulking' until I counted my calories. also, you should try meet your macros. I,e 50% of your diet for a bulk should be carbs, 30% protein and 20% fat. You can adjust those to suit you... But you will only know by trying it out and seeing how your body reacts. I'm on a bulk at the moment and have gone from 175- 183. Never knew how important macros can be until now, but I'm still a beginner in all this. Like everyone says, you...
I NEED TO KNOW EVERYTHING ABOUT NUTRITION Blakethegreat 15 8 yearseknight (58109): Nutrition is about so much more than thermodynamics. You can eat Twinkies and Pizza all day and meet your goals, but that doesn't mean you're going to get optimal nutrition. If you want a good source, look for a copy of Discovering Nutrition, by Insel, Turner, and Ross. Alternatively, a cheaper source would be Nutrition for Dummies, by Rinzler. -3X
can i use protein shakes?im 15 francomreti 14 8 yearsDukenhiemer (23939): Protein shakes are a supplement to your diet, like has already been said. Weight gain is all about calories, if you eat more than you expend you will gain weight,if you eat less, you will lose weight. The concept is simple but it is hard to put into practice! With a little dedication and research you will find that it really is simple. Most people just lack the discipline required to have a good physique.
Introduction achievementmin 9 8 yearsdavid12345676 (8566): Welcome dude. deff throw up some pictures ASAP! and i hope you deliver wheels or train legs. :)
Tips for trying to lose some weight?: jaym9876 11 8 yearsThisisscotty (547): U want to be 5' 11 and be around 165-170? And why a 31 waist? I wouldn't even worry about waist size and weight loss( unless its for a sport/competing).. Just seems that's skinny rather than lean.. But what these guys said too u are need to up your carbs and calories.. Think u eat 1800 u are going to burn done too!
Not big enough! D: Justin94 7 8 yearstamere01 (7126): @eknight I remember you mentioned you did a show? What weightclass did you enter as?
week 7 progress. Trharrison 9 8 yearsWinnersNeverQuit (10311): Advice, sqyeezing your traps together takes away from the v shape if your lats coming out from your waist
Bulking Belly LiftLife 10 8 yearsNorIda (46958): yea man, as @Aaron says, At least attempt it dude. You can eyeball most things,and if your really ambitious, you can ask the servers if they know the nutrition facts for the meals. Thats just an excuse, I know numerous members currently go to college, and they do the best that they can
CONFUSED while bulking! ering95 3 8 yearseknight (58109): Would do cardio 2-3 times a week, 20 minutes LISS and eat enough to make up those kcals. Abs twice weekly. -3X
Beginner 3 day workout Full time footballer lrochey1 13 8 yearsWinnersNeverQuit (10311): no, you take 500kcal from that
Short Newbie atomrevival 21 8 yearspandasashi (3859): its up to you really...doesnt matter what order, i would just be eager to start bulking haha.. you cant afford a gym membership? some are pretty cheap.. ur quite limited with what you can achieve with one set of dumbells..either way, any movement/exercise is better than none at all
Clenbuterol meshka 12 8 yearsJJ3065 (6900): @mikew sheriff mike
Rate Physique and help me spot weak points ehukai 10 8 yearsNyko (2884): Strong wolf poster /10
A little help please!?!?! stinkydiver36 19 8 yearsBaiTu (3096): I recommend drinking lots of milk. Some people even recommend drinking a gallon of milk a day and there are those who disagree but it's a good rule of thumb. Also, peanuts and hard boiled eggs will get you some good calories, fats and proteins also. I think, for the most part, you know what you should eat in your gut. Good healthy foods. Pastas, fish, etc. No need to make it too complicated.
sternum pain, and cracking, any idea why? mrwrangler24 7 8 yearsDirkenhiemer (12157): I would stop doing dips. Do skullcrushers, pushdowns, etc. If you want a power movement do CGBP instead.
What foods to buy (College Budget) LiftLife 14 8 yearsNorIda (46958):
Lean+Bulking+Soccer[Workout Help Needed] Nodus 6 8 yearsDirkenhiemer (12157): Lift heavy weights, eat lots of food, sleep, repeat. Compound lifts: Squat Deadlift, Bench Squat some more, and some more and then some more for good measure. Eat some more food. Squat. Eat. Curls.
bulk or shredd?!?! ering95 10 8 yearsNJA82 (154): Any man under 70kg ( unless hes like 5'2 ) is just an ugly chick... put on some mass dude, you really havent trained long enough by the soundsof it to be worrying about cutting.
Help with protein shakes. tamere01 Jump to first page31Jump to last page 8 yearstamere01 (7126): Hot protein cocoa was nice. Tasted like a normal choco shake but just warmer which is perfect in this weather. A tip for anyone mixing protein powder with hot liquids to avoid it clamping up and being all bumby mix it with a little normal liquid first so it becomes a kinda paste. Paste disolves much better in hot liwuids then powder does
Scientific explanation for noob gains Sidewinder 4 8 yearseknight (58109): Simple adaptation of the muscles to the resistance being placed on them is a short-term change in the nervous system occurring at the motor units of the muscles. Consequently, some hypertrophy does occur, irrespective of a calorie debt. -3X
Determine My status [Pic] LiftLife 22 8 yearsdavid12345676 (8566): embarrassed? why thats the dumbest thing i ever did hear!!!!
Scared to start PHAT :( DFMaster240 17 8 yearsDFMaster240 (577): sike naw thanks fo yo help.
Easiest way to loose some pounds elfolklore 20 8 yearsTheBangBus (706): @G3NGHIS had this already covered brooo ;)
Dead lift form help please. Dave21 10 8 yearsmikew (11494): @Rawn thanks for posting that article. Had not read it before.
Underdeveloped Upper Body F4tass 13 8 yearsBaiTu (3096): I would also recommend Starting Strength or Strong Lifts 5 by 5 which is a similar program. Learn the basic lifts - deadlift, squat, press, bench press, clean and perhaps barbell rows. One thing I especially like about Starting Strength and Strong Lifts 5 by 5 is that they are full body routines. I didn't click on your photos, but really I think just focus on getting in shape and getting stronger. Losing weight is more about the caloric...
IS PHPEdge Isogrow a good protein isolate noviceuser 1 8 yearsnoviceuser (1): Hello everyone!! I am new to this forum. I have been doing workout 4 days a week and I am following a proper diet plan. My gym instructor suggested me this protein supplement. could you please help me in rating this supplement as good or bad. I already purchased this.
New Member, advice on training plan Mburrows91 10 8 yearseventheodds1 (5644): Yes @ EK. Listen to him. Calories what you cut not overall carbs only.
FIRSt Claire CLEN Cycle- help needed ASAP! Simon2012 Jump to first page70Jump to last page 8 yearsSimon2012 (7): clen <3
MUSCLE DENSITY eingold 6 8 yearsDukenhiemer (23939): Heavy ass deadlift. Heavy ass squat. Heavy ass bench. Curling in the squat rack.
Help me choose some supplements ! FijiSotia 15 8 yearsScotian (9922): I dont notice a crash, just good steady energy and a good pump during training
Looks like I'm missing a part of my tricep? Zny93 17 8 yearsZny93 (91): @pandasashi By shoulder day i meant back day lol. I do bench presses & squats, and i'm still studying the form of deadlifts so i don't fuck myself up. @wannabemuscular Thanks a lot man I'm gonna print some that starting strength sheet up & work on it. & You're right. I'm not sure if i'm right at all on this but for the past 2 weeks i've been progressing pushups and pull ups all day long whenever I have free time and have been...
new to the site dchshuskies 6 8 yearsdavid12345676 (8566): hahahahaha on my note, lets see the wheels!!
nutritionist? geekzoid 13 8 yearseknight (58109): @Diaz @geekzoid @oceanair thank you! -3X
Brandon White? Thick Solid Tight! brandon_buffdude 30 8 yearsbunter225 (829): Also subscribed!
To smith or not to smith Zny93 12 8 yearssiddon41 (91): what about the smith machine for shoulder presses? I usually do standing barbell presses, then go to my side laterals with dumbbells and afterwards go do sitting smith press for a good rip afterwards.. good idea? bad idea?
New, introduction and (researched) Question Baggy 8 8 yearsAarronStenner (10990): Im from South Wales mate; about 10 miles from Cardiff. My mate in his second year goes to Loughbourogh; Bryn Proudlove-Wilkes, Most people have done Phat and really enjoyed it as did i. Good luck!
Need Help! rorfla 12 9 yearsrorfla (1): Calories: 1,856 Carbs: 200g Fat: 45g Protein: 140g Thats without any of the cheat items added in
Cutting Led 21 9 yearsmikew (11494): @Monster81 pretty much summed it up. Definitely get the My Fitness Pal app and track your food and macros. 500 cal deficit plus 1-1.5g protein per pound body weight and you should be good to go. Oh, schedule a cheat meal or meals on Saturday too.
Pro Complex by ON siddon41 3 9 yearsajones46 (11701): Open thread to view post.
triathlon bulking/cutting maxthebeast 13 9 yearsmaxthebeast (1): cheers for that
Need help? StartKit 2 9 yearsmikew (11494): Welcome to this forum. Creatine - take 5g per day (one teaspoon). Timing does not matter. I usually take it before my workout. Some prefer to take it after. Mix with water. No need for a "loading phase". Drink extra water during the day. For your split, it depends on your goal. My advice based on your pic is that you should adopt a program designed to build size and strength. A good place to start is StrongLifts 5x5. There are...
Need some advise on bulking (Ectomorph) Meng 3 9 yearscoolguy1993 (13237): Hi I'm very similar to yourself, I actually have a thread I started about a month ago. I have been eating lots of food (lots of protein, complex carbs and fruit and veg), and weight training. I do 4 sessions a week, 2 upper body, 2 lower (or 2 lower, 1 upper, 1 mixed). Low repetitions (8-12) and 2-3 sets. I started with machines and light free weights, and now I'm doing heavy weights and machines. I managed to gain 24 pounds in about 7 weeks...
New To Bulking Aged 17 ering95 5 9 yearsering95 (1): what do you think is a good goal weight
used to be a runner dchap 9 9 yearsSimplyHarvey (52): Latest research from the University of Brotown
Pre-workout sos elfolklore 11 9 yearsSimplyHarvey (52): Yeah get some fuel in the tank! Protein and oats mixed with a piece of fruit in a blender is an easy to way to get a meal down your throat in a couple of minutes and not waste in the morning.
Women's body fat & loosing boobs Jessica1786 12 9 yearsdavid12345676 (8566): woo ass guys unite!
How much longer? BF% Estimate? lajoo 4 9 yearseknight (58109): "50:30:20 protein:carbs:fats" You didn't really mean this ratio right? At any rate, I'd day you're still ~6 weeks away, depending on diet and training. -3X
HELP !!!!! Chivo999 6 9 yearsG3NGHIS (8532): If you have the time, tell us what you are doing right now in terms of Exercise Eating Sleeping Then be honest and maybe describe if you feel like your form is right, how much are you cheating on your diet. Depending on your weight, losing the 30 was the easy part. The more you weigh, the easier it is to lose weight. And to be overly dramatic He who lives without discipline dies without honor - Viking Proverb
New to site - Weight Loss iMNoToK 2 9 yearsthe1 (33861): Low intensity for the first few weeks , recumbent bike, spin bikes, treadmill and stretching. After 3-4 weeks add in machines, cable and a lot of core work. After 6 weeks start 3 full body days a week with a mixture of free weights machines and cardio. Welcome to the forums
Hows my pull/push days? Shezza94 3 9 yearsSimplyHarvey (52): Might even consider some deadlifts on the first day for pull!
New to SS, always looking for advice LiftnPandaGang 14 9 yearsSimplyHarvey (52): All good dude :) I agree the quality of discussion is certainly superior to, I look forward to spending more time around here and soaking it up then! H
winter is coming, cardio? mauroybrah 10 9 yearsG3NGHIS (8532): We Do Not Crossfit - Motto of House Greysquat
Cutting Help Joebro Jump to first page32Jump to last page 9 yearsJoebro (58): Yea no prob man! I'm starting to see how easy cutting is. Depending on your size usually 2k is a good cutting point if not losing weight cut down a little or if too fast add a little. Like the week before I lost like a little over 2lbs so I upped it a little. Just takes patience! repped! :)
Forearm and Wrist exercises? omrrjs 8 9 yearsAarronStenner (10990): My forearms have grown just over a half inch in the past two months from doing deads and such and also using grippera; pinch grip; static holds so on
teen taking epistain Jingo 30 9 yearsJJ3065 (6900): Shit yah. When I was a teenager the only thing I was worried about was getting my dick wet and whose parents were out of town for the weekend...not steroids. Maybe some herb.
Best exercise for triceps? Shezza94 Jump to first page91Jump to last page 9 yearsDirkenhiemer (12157): Excuse me sir Hamersmash. Because of this thread I decided to try Rolling DB Extensions, and I have to say they destroyed my triceps. It felt fantastic, I did this less than 8 hours ago and my triceps are already feeling achy. In order to not use momentum as you mentioned earlier, I used a lighter weight than normal, but kept it under control on the rolling motion. This definitely did more for my triceps than doing dips all day. I personally...
FEMALE, OVER 50 AND IN NEED OF HELP! olnfat54 6 9 yearsDukenhiemer (23939): Likewise, I do not feel comfortable giving advice to an older female, but I can tell you the basics! Weight gain and weight loss is all about the calories you consume, your body has what is known as your BMR or your Basal Metabolic Rate. To make this easy to understand, it is the number of calories that you need to support your body functions. Yes, sitting there while your heart pumps does burn calories!...
15 Years old- 189cm 79kgs 8.9%BF JustyWilkes 5 9 yearsJustyWilkes (1): Thanks for the advise men. Sure will post some pictures soon. And yes The1 I am an extremely dedicated individual I am in school in South Africa and a play sports such as rugby and Waterpolo and I also obviously swim a lot. Got quite a large interest in the diet side of things , know quite a lot about ketoning and that shit.
Rate my first cutting diet ? FijiSotia 3 9 yearsJoebro (58): You're eating what I should eat to maintain I'm nearly 30lbs heavier or do a really slow cut. 2600 is too much at 159lbs.
How to fix a dip in my bicep Blakethegreat 11 9 yearsBlakethegreat (34): It's kind of like a I've got two biceps on the outside of my arm haha if you guys know philray on Facebook he has a similar bicep if u scroll through his photos, I don't know how to Link a photo off my iPhone sorry guys, I'm just going annihilate my biceps and see wtf happens haha
Lean bulk/Calorie surplus question? :) Jbmurphy 12 9 yearsAarronStenner (10990): I weigh myself every day and track it using libra app then add them up then divide by 7 to get the average. Also if your diets in check water weigh fluxuation shouldnt be that bad; also what dwats said. He knows more than me haha
Are my goals possible? Shezza94 8 9 yearsShezza94 (58): No lol, my bench is 143, shoulder press is 110
1 year progress / not sure if ecto ionatan 4 9 yearsionatan (31): thanks a lot man
Fat burning recomendations please? GavinJohn 9 9 yearssupercharged04 (61): Run and stop eating junk. I dropped 45 pounds in about a year that way.
Would this be a good way of progression? Shezza94 9 9 yearsmastamuffin (79): This steady 5lbs increase really only works well with heavier compound lifts like squat, deadlift, bench, barbell rows, military press, etc... For things like curls and tricep work, my personal approach is if i can do 5lbs more and drop a rep or 2, cool (usually not the case weekly of course) if not ill maintain the weight i did last week and try and add an extra rep or 2. Btw i also work everything 2x a week.
Need Help! aussiedan 2 9 yearsalexmuller (5452): The main site has TONS of articles on the matter. Here is the one I used written by DR. Layne Norton.
How do you's bring up lagging bodyparts? Jordan336 2 9 yearseventheodds1 (5644): Priority principle. Diet. Twice a week etc.
need help with diet andrewneedshelp 7 9 yearsLinus (154): Here are a few videos for you to watch. Once you'v seen them you should have a pretty good foundation to stand on, and can create your own macro profile. First, what are macros: Bulking, what you should do if you want maximum gains: Cutting macros, when you want to get lean ...
Training/diet advice nbrewer22 6 9 yearsSRorhrbac0808 (47098): go for about a 1-2lb weight loss a week that should do
Should i step it up? Mithras 5 9 yearsMithras (15): How long do you do it for? I am naturally really fit since i did boxing for almost 4 years but quit for lifting then the typical know it all i used bad form and messed my back up lol, so not im stuck with this excess weight? I heard it's good to do it for 28-30mins
opinions of my chest workout? lucaboi29 10 9 yearsNorIda (46958): Oh, no. he's serious.
Pull push legs or Upper/lower? Jordan336 13 9 yearsbrian12 (9495): @Jordan336 Its for beginners and advanced. Its an upper lower scheme with a simple system for progression using big movements. Alows for hypertrophy work as well as strength gains. Check it out
How many sets for maintenance? Jordan336 20 9 yearsJordan336 (7): I would of uploaded one but I'm looking smaller and I really don't get it, I'm doing more volume than I used to, getting an extra rep each week but for some reason I just to be shrinking, so frustrating. Soon as I sort this out I will upload one
Hey Guys newphag here (pics) Mithras Jump to first page37Jump to last page 9 yearsMithras (15): ^ What?
Possible to get smaller when bulking? Jordan336 11 9 yearsJordan336 (7): I used to do a full body routine 3 times a week which had a built in deload kind of and I did 2 sets for arms each workout, on Monday I went as heavy as I could, on Wednesday I took 10% off the bar then on Friday I took another 10% off the bar. Seen as though the load was so light on Wednesday and Friday I would focus on negatives sometimes, now on my new routine I only do 4 sets in total each week for my arms, do you think my arms might be...
now this is what i donot understand blackbee 26 9 yearsSwoleAnimal (5971): lol I used to be borderline anemic. Not the same thing. Anyway you just gotta eat brahh. Throw the thin into the wind. Eat protein and lift some heavy weights brehhh
When are you no longer a newbie? iLogic 12 9 yearsMarkovich (595): I think you not a beginner when you have read a lot about training online and can back up what you say with articles about studies etc. I also think you should have lifting weights for a few years
Newbie(kinda) with Short Story and Pics! bunter225 Jump to first page37Jump to last page 9 yearsbunter225 (829): Thanks man, that's my intentions. When I say "newbie" I mean to the forum but theres always things to learn and can make me feel like a proper noob!
buliding soldier0121 3 9 yearsthe1 (33861): dont bully me bro, or ill be coming at ya
New here! Stxdriver98544 15 9 yearsMassthetics (364): @Stxdriver98544 dont worry i gave you some tender reps
3-4 shakes a day to much powder intake? TigerBlood 11 9 yearsMassthetics (364): @brian12 they legit are cheaper per gram
Skipping rope to get lean. Markovich 4 9 yearsMarkovich (595): Maybe I will try the one you use, doing rope skipping for 30 minutes is a lot :p And I know I don't have to do cardio, but I wanted to give it a try and see how the results are =)
Cut or Bulk KFC 3 9 yearsshannowman (6367): Yeh, get your body fat lower than it is now before a bulk. You will add some fat as well whilst bulking and I'm guessing you don't want to do that. Better to cut below 10% then lean bulk.
Cutting Help please guys!new to this stuggle Crod1624 4 9 yearsLinus (154): Can't know if it is to big deficit until you try it. Aim to loose 1-2 pounds of muscle a week. 05-1,5% of your body weight per week. You can add cardio to make you loose weight faster. Jogging doesn't effect you muscle mass much. High intensity cardio might become problematic in the long run, it may feed into your recovery ability, and as such impair your gym performance. But you can go witch ever you like, cardio does not bur muscle...
How many reps do you's do on lateral raises? Jordan336 19 9 yearsprabalpratap (1): 3 super sets: 15 kg : 8 reps 12.5 kg: 8 reps 10 kg: 10 reps
Does anybody here alternate their exercises? Jordan336 4 9 yearsAverageJoe (4510): I do but I know what I'm doing.. And I do not recommend it
Does this matter? Jordan336 3 9 yearsJordan336 (7): Good :)
What exactly is IF? Zny93 5 9 yearsAverageJoe (4510): It depends Brian! In term of metabolism, yes, because metabolism activity raise is directly proportionnal to calories intake, BUT Layne Norton has said that to maximize protein sythesis you should at least eat some every 4-5 hours! Martin Berkhans promotes use of BCAA's instead, which dont contain any cals! And thats the approach I'm following!
G'day Green 6 9 yearsG3NGHIS (8532): This is your last chance. After this, there is no turning back. You take the blue pill - the story ends, you wake up in your bed and believe whatever Broscience you want to believe. You take the red pill - you stay here on SimplyShredded and I show you how deep the rabbit-hole goes.
Cutting Help - Wrestler JakeSharp 12 9 yearseknight (58109): @JakeSharp you're missing the point. Even if it's off by 2-3%, you're not going to lose that much fat. Your body requires a minimal amount of fat for survival. Learn to manipulate your fluids and you should be fine. IGS has advised a great source. -3X
Pigglets Training Lawg Piggles 10 9 yearsPiggles (226): Two workouts to log. from yesterday and today. probably not going to log weights as I can't be bothered, and I don't think people really care that much, will just keep posting my power day weights - particularly Deadlift... (yesterday) Hypertrophy leg day - this was insane... pretty much went a bit crazy and think I may be walking stiff legged for the next few weeks... ok not that bad, but it was a great workout. Massive endorphin rush...
First Timer Female Fitness Competition littleme 16 9 yearsAmy0582 (373): "Typical gym trainer" and someone who specializes in female competitors are not one in the same. I know the typical gym trainer too and I wouldn't waste my time or money with one. However, I also know people who are getting ready for competition and hire people who know about competing and have knowledge and education to back that up. These are usually the people who do well, at least in my experience. Also, as for knowledge on the...
New here, advice.. ltinride 3 9 yearsLinus (154): There are 2 terms that you should get strait. BMR, how much calories your body burns, if you would lay perfectly still in bed all day, and not do anything. TDEE, that is BMR + daily activities, work, walking, eating, thinking, training aso. Calculators are very rough estimates, so you need to test out where your TDEE is. I suggest you start with 2000 kcal a day. 135p, 250c, 50f = maros 540 + 1000 + 450 = 2000 kcal. Start with...
I've been losing weight but not bodyfat help Andres_rm7 4 9 yearsLinus (154): As the others said, it's the diet that determines your body composition. Start eating 3000 kcal a day, and if your not loosing weight after 2 weeks, drop the kcal to 2500. And as you stop loosing weight, drop them further and further. You have probably lost a lot of muscle because you haven't been lifting with the same intensity as before your cut. How much weight you have on the bar, is going to be the nr 1 determination of how much...
Progress Pics feedback SirShredalot 3 9 yearsLVjack (2749): You look very lean with a decent amount of muscle. Very good physique man. I just looked up again and you say your 16? They guy in the picture is not 16... I could be wrong but that just doesnt seem quit right.
starting up wannabezyzz 5 9 yearssickrykes (1651): eat protein good fats and carbs 6 meals a day start with a full body workout and as you advance start to split muscle groups.
Time for a proper intro + quick question Fish 5 9 yearsFish (109): Ok thanks, great advice man. I'll work on a solid meal plan now haha
Quick effective lower ab workout Cozy Jump to first page80Jump to last page 9 yearsTheBangBus (706): Hahaha, I wish i just fucked hot chicks for a living...
"Upper Chest" serious thread Piggles 10 9 yearseventheodds1 (5644): Ek will teach you about human body more than your high school biology teacher.
I became a Kai Green fan today wannabemuscular 9 9 yearsJJ3065 (6900): All I have to say about Kai is Hair do
I need your help to become a better man Xandre 10 9 yearsDukenhiemer (23939): Best of luck! The reasons you do it will change over time. The important thing is that you're making a start! Keep us updated.
New to ss, my intro MattFinan 4 9 yearsbrian12 (9495): @MattFinan Where is legs day? Don't neglect the bottom half of your body!! Routine is not very good IMO - you have an upper power day and then FIVE hypertrophy days all for upper body. Search about PHAT, or find a good upper/lower split. You should not be writing your own program - your plan is not proportionate. :) Diet wise - its all about calories and macro's. If you wanna bulk a bit then eat above maintenance, cut = eat below...
Newbie Piggles 4 9 yearsBaiTu (3096): Good luck.
Adding DeadlifT/Squats to this workout...... dragonite 7 9 yearseknight (58109): You don't just grow on training days. Recovery isn't that linear, so keeping cals higher on rest days is equally important. -3X
To all those who train a muscle 2x a week Jordan336 9 9 yearsAKK (1998): cycle intensity. I recently just went to a three day a week rotating schedule due to competing in video games again and Man its nice. enjoying three day a week.
Newbie... GIRL?! freakgeek Jump to first page77Jump to last page 9 yearsJezza_91 (1315): Do light rows they help yo back. Lol and there's girls at our gym doing 80kg leg press and its working on them ;)
My Words of Motivation to get SHREDDED! wolfe715 6 9 yearspandasashi (3859): Tl;dr...reading that whole article is wasting time no? Ull never get it back..says in the just go to the gym....
New to SS rfay 11 9 yearsrfay (10): Okay ya that makes sense. I have been looking a lot into IF as well.
Is my upper/lower decent? Jordan336 19 9 yearsJordan336 (7): Anyone?
New to SS, Intro mrwrangler24 15 9 yearsParismilton (1): Thanks Dragonian :)
Hey shredders, new addition to ss [MyStory] Tinym8 7 9 yearsZyzzst (4486): youre cute....lets do it;)<---winky face
im so confused Need someones help "newbie" Helo 6 9 yearsAarronStenner (10990): @NorIda thanks for the evidence. I was to lazy to search haha
Does lifting prevent growth? Archdacko 15 9 yearsadam82a (3100): I found this after a quick search: Strength training programs do not seem to adversely affect linear growth and do not seem to have any long-term detrimental effect on cardiovascular health.
Main things to focus on when starting out? Zny93 6 9 yearsbrian12 (9495): Stick to the basics. Build your routine around core movements and keep things simple. Bodybuilding is really piss simple. So don't complicate shit. There are NO shortcuts (unless you use steroids like 99% of fitness models and 100% of competitive bodybuilders) Creatine mono; Whey protein; multi; omega3; vit b; vit c - those are the supps worth buying. If you want some energy (pre-workout supp), just supplement with caffeine...
Some food for thought Cozy 17 9 yearsJJ3065 (6900): Oh shit busted! Love a good bust'n IP is my favorite button
Seeing gains after 16? nastybeast 5 9 yearsnastybeast (31): Yea I'm not. Just a side question; did u grow taller after u lifted? I understtand the fact that it's just a myth. But it's still holding me back in a way from going real heavy.
Newbie rusty21 14 9 yearsdjwweist (1): Thanks all for good info. Taking all suggestions and applying
Why am I not like others at school! Helo 4 9 yearsdavid12345676 (8566): tl;dr post pictures for more help
Back Muscle training TryingHard 28 9 yearsTryingHard (1): @Hamersmash Thanks man I will follow your advice!
New to the site Cosmicsavage 13 9 yearsDFMaster240 (577): YERP... Nothing happens on this forum, that i dont know of!
Bulking but BF% is quite high.. JangoJamie 25 9 yearsThor (5028): Bodyfat is kind of high, I'd get a little leaner to be honest. No reason to be much over 10%, it's not like the additional calories=more muscle.
Is this a legitimate routine? myruin 3 9 yearsbrian12 (9495): Looks like quite a brutal workout - especially if you try to set a fast time. He looks like a seriously dodgy dude though - I wouldn't be surprised if he had a methlab in the back... might explain all his energy. lol
Will I be progressing? Jordan336 5 9 yearsJordan336 (7): Will do man
What is PHAT? Markovich 3 9 yearsSRorhrbac0808 (47098): A big bootayyy
5 days a week bad for gains?? newbie TigerBlood Jump to first page35Jump to last page 9 yearsshockingfit (334): If losing fat is your goal check out this. Link
Training to failure on PHAT Jordan336 1 9 yearsJordan336 (7): Has anybody here trained to failure when working a muscle 2x a week and still made progress?
Training a muscle once a week Jordan336 16 9 yearsSidewinder (408): Personally, I've been my heaviest when I do each muscle once per week. I often gets extreme DOMS lasting 3-4 days, so letting the muscle rest for a week prevents overtraining. M: Biceps/triceps T: Legs/calves W: Rest T: Chest/inner+upper back F: Shoulders/Traps S: Basketball S: Rest
Deadlift frequency? tamere01 7 9 yearsDark_Genesis (93): I incorporate deads with my back routine once a week, usually do 3x8 and a forth whith light weight until failure. I really hate doing deads but cant live without them, the changes it has made to my back and strenth are amazing i cant strongly recommend enough on people needing to incorporate deads in there workout.
Bulking Question. Diaz 2 9 yearsAverageJoe (4510): There is no set time for you to cut! But beware of fat accumulation. The more fat you gain, the hardest its gonna be to get lean of course. And youre more insuline sensitive if you have a low bf which makes musclebuilding more efficient. a rule of thumb I use for myself: if I can't see my abs anymore, its more than urgent for me to cut. My abs tend to disapear at around 14%bf. So it really depends of your preferences.
How do you guys track your weight accurately Jordan336 6 9 yearsJordan336 (7): I already use a scale lol
Food Diet hassa 7 9 yearslift4life (595): IIFYM= IF IT FITS YOUR MACROS heres the link have a read clickable text
How to bulk hassa 10 9 yearsMac_Pac (1): how do i determine my maintenace level
Cheat meal same calorie Amount as meal Donovan95 18 9 yearsJelet (2190): I dont believe in the red meat saturated fat is bad for u bs. In fact i believe it raises ur testosterone. Secondly im not gonna argue with u. But im tellin iifym is bs. From my own personal experience. Fat does not equal fat. Eat clean. Get results. Iv done if it fits ur macros on a slow bulk once and gained nothing but fat. Cleaned up My diet with same macros, and pure steroid juice like gains.
Lyle Mcdonalds Generic Bulking Routine Jordan336 1 9 yearsJordan336 (7): Has anybody ever tried this routine? Does it matter if you go to failure seen as though the volume is quite low? Did you make good progress?
Quick question Jordan336 5 9 yearsJordan336 (7): Anyone?
2 years and a half Still a beginner? jonrivs49 5 9 yearsjohon6 (1393): asswipe !! i just spat coffee on my laptop cuz i lol'd !
Cutt still or bulk? TheRealOgMike 21 9 yearsTheRealOgMike (19): just an update still cutting!!! making gains!!
Weight Loss Sous 4 9 yearsMassthetics (364): no worries bud
Forum virgin in da house everyone come in! vanillacoke 18 9 yearsvanillacoke (25): @the1 yeah i went thought a gay little emo/scene kid phase there when i was like 16 but thanks feels good to finally be posting shit instead of lurking shit!
how to increase weight on benchpress. hotborad 13 9 yearsDukenhiemer (23939): ^^douche^^
The wasp has landed Thewasp 10 9 yearsMassthetics (364): welcome bud.
Softy softy 17 9 yearsAmy0582 (373): I would agree to adding in weight training. You can do full body/circuit type workouts and still keep the intensity high if you are worried about not having intense enough workouts. Although if you lift heavy enough, it will probably be pretty intense anyway. For HIIT, I would recommend trying 15-20 seconds all out sprint to a 40-45 second rest. Repeat at least 10 times. Or as much as you can do. You can work up to longer intervals or shorter...
My go bag. Anyone do this too? Cozy 1 9 yearsCozy (172): Anyone do this too? If so what do you bring with you
4 month Physique Cozy Jump to first page96Jump to last page 9 yearsTheBangBus (706): need moooooaaaaarrrr towel lifts!!!! nahhhhh dude thats you missing a shot in your cycle....
Officially training to compete Cozy 4 9 yearsMassthetics (364): good luck bretheren
Newbie looking to cut dillon 19 9 yearsdillon (4): i had mine calipered at 7% but i think i'm slightly lower now then i was in that pic. So i would say 8%ish in that pic
Critique My Diet Rusty 18 9 yearsRusty (46): Yeah I haven't done any cardio and just odd abs classes here and there. cool thanks for the advice guys
My Beginner Bodybuilding routine HELP! SammyAMG 3 9 yearsjohon6 (1393): ^^^^^^^^ this
Bulking/Cutting &Trainig Assistance needed. d0minat0r 10 9 yearsd0minat0r (10): Hahaha. Yeah will do, you forgot the bbq sauce.
My on the go Meals. Video Cozy 17 9 yearsZyzzst (4486): @tarotale hmmm...really....
Upperchest advice T1no1 29 9 yearstarotale (433): this. squat and deadlift your skinny ass (no pun intended), then you will grow explosively.
Add this in your next arm workout Cozy Jump to first page44Jump to last page 9 yearstarotale (433): huh this is good example of simple jog to the groceries becoming a fuck-up trip to the Mordor due to wrong attitude. something to learn from
New to bodybuilding Eddieb64 5 9 yearsEddieb64 (43): i see.. you are very wise:)
Can i build muslce,loose fat@ same time? DFMaster240 27 9 yearsMixxd (4): He's been training for about 5 years now - he's 25 - And yes I don't say fat is strength -I say it contributes to the overall power he has that allows him to lift a lot more than what would be possible if he were not at his level. Trust me I've made fun of him tons of times for being fat ( and he would make fun of me for having abs and how real men should have guts and beards, which is why you're all probably confused as to why I'm defending...
which muscles do i need to workon? hotborad 4 9 yearshotborad (34): yeah my legs look okay but they are hairy as shit so you cant really see the muscles very well. And thanks for the advice.
Diet plan wanted! cruzuk 8 9 yearsZyzzst (4486): inb4lowcarbdiet
How to make arm cuts deeper. hotborad 7 9 yearstwombles62 (22): Steady bulk. Face it, at 139lbs you are still pretty small. Dont waste time cutting as you're already at a low enough body fat to look good. Don't muck around, add muscle mass everywhere. When you get to 180 then reassess. Good luck.
building lean muscle. forbes93 11 9 yearsWinnersNeverQuit (10311): I'd say it seems right, when I was 10kg heavier I was eating 4100 a day
starting out mattwine17 25 9 yearsmattwine17 (13): okay thanks
Starting Fresh... Nooooobie 7 9 yearsNooooobie (1): thank you very much sir! i do understand that! URGGH when i get to teh platue !
Where to start AdonisBody77 2 9 yearsalexmuller (5452): For beginners it is always best to begin with a starting strength program to build up a good base to start adding muscle and gets you used to the gym environment and DOMS etc. If you use google you will find many starting strength programs. You also need to get a diet to start adding lean muscle. We recommend a calorie surplus of about 300-500. Good luck AM
New and looking for help!! fastphil4747 12 9 yearsfastphil4747 (10): Thanks again,getting all the info I need now I guess it's to put in the work!!
Seeing as its chest day... Massthetics Jump to first page31Jump to last page 9 yearsMassthetics (364): @IrishGymSheep pray explain.
Triceps huge, Lacking biceps! Kriztijan 8 9 yearsIrishGymSheep (10554): Serge Nubret style supersets or Reeves sets. It's getting to the stage where now where I'v accepted that if I train arms even light on off days with any regularity they are going to get out of proportion to the rest of me. Heavy compound movements and then on your off days light shoulders and arms, cause mine to explode.
Training each bodypart 3x a week.. on a cut iLogic Jump to first page31Jump to last page 9 yearsthe1 (33861): good luck dude
intermittent fasstin. misc 5 9 yearsFeros (87): longest i have fasted for has been a week, refeed for one day, then a consecutive week. Was actually a good time
Do you think my workout is okay? Advice pls. omarpogi43 12 9 yearsPoncho (4): Few things i would change: Tuesday: upright rows aren't a back exercise, they are mainly used for shoulders. Also, add a vertical movement such as lat pulldowns or pullups. Thursday: arnold press, shoulder press and military press at the same day?? thats 12 sets of pretty much the same movement, pick one of them and add lateral raises and rear delt flyes. GL with your training! :)
MAKE MORE GAINS!! ashvinmuthumala 2 9 yearsigg (2626): eat more. simple.
Carb tolerance on split day training noahplata 2 9 yearsanthmyers (28): Hey noahplata, I'm sure that is an effective way, but it's not the only way. There are thousands of in-shape people that don't workout twice a day. In fact, I'd argue that people who split their workouts like this are probably in the minority. Most people are like you (and me) we work full time jobs, go to college, have friends and family. We don't all have 3hours to dedicated to training a day. Keep doing your cardio (hitt) after weight...
EAA's vs BCAA's Massthetics 16 9 yearsTtime21 (679): and i live in the US so that would definitely take a while lol if they even ship here but still cheap as hell
Proper Introduction TheLion 11 9 yearsTheLion (4): Thanks for the warm welcome haha. Sorry for the late response. School --> work --> now to destroy my legs. This one is for you guys
Starting off Seanie 1 9 yearsSeanie (4): I have over 20% bodyfat and weighting 88 kg. my plan is to drop to 8%bodyfat and around 75kg within 4 months going to post pictures of now and every month till I reach my goals. Diet is the main problem as I work away from him abit so its goin to be a challenge so I set up this site to keep me focused.
YOOOOOO traptnchevelle 9 9 yearstraptnchevelle (7): Yea man, Raleigh born and raised!
Whats up ! Ghandi 3 9 yearsNorIda (46958): Indeed! Welcome man!
Hello SS. Feros 13 9 yearsNorIda (46958): Haha this may or may be true! haha
Beach diet Massthetics 10 9 yearsTheBangBus (706): Use google or the search button you lazy fuck
Need help to lean out! (female) jnikebb 21 9 yearsAmy0582 (373): I would pay a lot of attention to diet. Track what you are eating, if you don't already. HIIT will help too. I do it 2-4 times a week. Keep up the lifting. I tend to see better results weight loss wise if I do less rest in between sets.
In Need of onlne trainer and nutrition HELP! Adam9 3 9 yearslift4life (595):
Running/ Cardio help? Numbreh 12 9 yearsFuturevision (142): There is a 4 in 7 chance of receiving the baldness gene, onset of hair loss sometimes begins as early as the end of puberty, and is mostly genetically determined. There are no research about cardio making you bald, so keep running and have fun man :)
Newbie on board, am I on the right track? alvinsw20 6 9 yearsalvinsw20 (1): what would you recommend?
Elminister's cutting thread Elminister Jump to first page31Jump to last page 9 yearsElminister (3412): How to know your cut is going well? I mean, last Sunday, I woke up, pooped and jumped on the scale measuring exactly 76 kg. This morning, so a week later, without morning poop (Gods were not good, not even coffee helped), I weighed 75,3 kg. However, my measurements seem to remain same: ~83 cm waist, ~97 cm chest. Maybe I wasn't measuring same area? I've been doing lots of cardio this week: morning HIIT doing sprints; medium intensity bicycle,...
SHREDDING eingold 10 9 yearsNorIda (46958): Eat the same amount of calories. If you're cutting, why would you do cardio to burn calories, then replace the calories you just burnt? It simply doesn't make logical sense. and HIIT 30second sprits, with 60 second breaks, or as little rest as you can handle, while keeping the intensity up. rinse and repeat for ~15min. plus a warm-up and cool-down
Diet + Workout Coleman 4 9 yearsalexenet (1): Although building muscle and losing fat, I believe is a doable combination as long as you keep your calorie intake at maintenance level, I would prefer to lose the fat I would be happy with and then do lean bulk. That way you have one target at a time and ultimately you will get faster at the desired end state.
Some good Bodybuilding Sites? omarpogi43 5 9 yearsStriation (207): ;)
Opinion on my back workout Massthetics 11 9 yearsAustralianOak (1504): I would: -Take out romanian deadlifts and add in real ones - Add in cable row or T-bar row - I prefer lower reps for back - but thats just me -AA p.s one arm rows are not isolation biceps and forearms are used.
Legs then cardio next day, bad idea? Mark3693 10 9 yearssickrykes (1651): try doing 20mins of cardiovascular exercises after a 45 minute hypertrophy session that will strip fat just dont go to hard in cardio after or you will burn muscle as well another good way to strip fat is to go for a 30min power walk when you wake up before eating breakfast.
Bulking/Cutting phases- Why go through them? RVP10 11 9 yearsstewie (442): def srs
Cutting - Male Breast Reduction & Belly Flab shredboy 3 9 yearseventheodds1 (5644): Abs are made in the kitchen not gym.
Using the right supplements & workouts Junz 3 9 yearsalexmuller (5452): Welcome to SS, glad to see another South African. Ill try give you simple to the point answers. 1. Both 2. A workout should last +- 1 hour, HIIT Cardio +- 15min 3. No, just get your diet in check. 4. It is working, dont worry about it. 5. Everyday, even on non-training days. You need to reach your protein macro everyday weather you are training or not.
how much protein is to much protein? Blakethegreat 7 9 yearsBaiTu (3096): Since you're stepped up your workout quite drastically and are getting sore, have you also stepped up the amount of sleep and rest you're getting? That could also be a factor. I think sleep is just as important as protein if not moreso.
Do Plyometrics burn fat? omarpogi43 4 9 yearsmikew (11494): Plyometrics will not help you lose weight unless you're on a caloric deficit. Personally, I would not call any exercise a "good fat burner" because most weight loss comes through diet. However, weight training, HIIT cardio, plyometrics, etc. and similar exercises keep your body in fat burning mode.
weight lifting or cardio? Troy 6 9 yearsmikew (11494): You need a proper diet to achieve your goal. Weight loss is like probably 80% diet, 20% weight training/HIIT cardio. Having the right workout keeps your body in fat burning mode but you won't get anywhere without the right diet. I would focus on that.
WillyB's Workout Log willyb7 21 9 yearsalexmuller (5452): thanks man, appreciate the comment!!
Multivitamin & Fish Oil Question leedon 2 9 yearsWbauman (952): I just bought some from local pharmacy. Double potency.1200 mg of important stuff. Buy one get one free.
Starting out Brilliant 1 9 yearsBrilliant (1): Hey, This is where i stand at. weight - 115.6kg Height - 6'4 BMI - 31.7 Muscle Mass - 32.6% Body Fat - 31.6% Visc Fat - 11 Metabolism - 2238 Not sure how accurate this is but this is what a machien told me in the gym. I don't really know what to do be doing, I reckon I should lose more weight? down to 16 stone? I was originally 22stone now down to 18stone over the space of 8months from just simply changing my diet, I would...
Imput and Ideas appreciated Zlohmeier 6 9 yearseventheodds1 (5644): Welcome, Stick around and read things posted in the forums. Loads and Loads of info to take away.
Dropping Deadlift Weight Diaz 11 9 yearsDiaz (367): Trust me that's my motto until I saw my knee with another kneecap on top of it haha it legit still looks retarded. Doesn't hurt though, so cool
The Double Split jamsoolee 16 9 yearsCannonball (6283): low rest means less deep tissue damage because the sets wont be as big, if you know what I mean that means you can tolerate a bigger volume because of bigger intensity (I know that intensity usually actually describe how "big" a set is, but thats not how jamsoolee used it so)
Help me get Fit, Strong and Healthy! wantstogetbig 16 9 yearswantstogetbig (7): Thanks guys, been meaning to get back here earlier but I've improved my diet drastically. Eating healthy and lifting every day. eg today is legs/lower chest day 4 sets of weighted squats 8-10 reps 3 sets of weighted lunges 8-10 3 sets of crunches 8-10 3 sets of leg raise crunches 8-10 I'll get a gym membership eventually, just want to put on a little mass first :P
Am I doing it right? (weight loss) ELECTROMARC 9 9 yearsrhondagraymond (7): What I found to be an effective weight loss plan was a diet low in carbs and high in proteins. Initially, I ate only proteins (to get my initial weight moving) and I’d end up eating chicken, fish, eggs, tofu and lean meat. Once I re-introduced carbs back into my diet, I included fresh fruits and vegetables to my meals. I lost a total of 27 pounds in 12 weeks and I’ve kept the weight off. My meals usually include meat, vegetables and if I...
the gym MYTHS lukecorney Jump to first page86Jump to last page 9 yearssiddon41 (91): "I don't wanna do legs because I do so much cardio that it does the task for me."
Thoughts on my cutting diet? kind of ckd andy17 5 9 yearsandy17 (1): Yeah sorry i forgot to note that inwas gonna start doing the depletion workout and carb up day within the next fortnight!
Help needed! Matrackar 3 9 yearsigg (2626): I've not tried that many programs - maybe 3 at max, what i found most fun is trying to outlift my self every time im in the gym - be it reps or weight. Imo, programs dont matter all that much, what matters most is consistency (both in diet and training)
Should I lift heavy or should I go moderate RVP10 14 9 yearsRVP10 (10): Thanks mate, I'm looking to get a tighter core, since I lost most of the fat during the past year, I feel like it's just excess skin (or still fat, I honestly can't tell) and that's why I wanted to know what type of workout (Rep/sets/weight) would sort of help me... or it really doesn't matter as long as my diet is straight?
Clueless Ark 21 9 yearsArk (1): Grand, gonna take another look to see what I can get into me during the day. Whats your thoughts on this olive oil shots lark?
Hello! Bio and training log Gurt 3 9 yearsvarunj17 (498): welcome bro...i am from the land down under as well...and a fellow will get great motivation in these forums...
Free sample supplements Blakethegreat Jump to first page36Jump to last page 9 yearslift4life (595): fkn hate this someone needs to make an app.cos tgis is ridicoulus i cant.even see what im typing on my phone dafuq
Joined Forum for Personal Motivation Stibblet 8 9 yearsHnando (10): @Stibblet Cool brah ull definetly find alot of usefull info on here ask away im sure any one of us ss users will gladly help even the trolling phaggots help from time to time
3 day split help Ttime21 1 9 yearsTtime21 (679): So im getting my kid cousin in the weight room and doing workouts for basketball. Monday Wednesday friday mornings are what we have worked out for right now and we have about an hour and half to lift and get some drills in. So what im thinking is having him start with the westside for skinny bastards routine clickable text then do some box jumps, and quickness drills, ball handling and then some shooting drills. any advice either...
bro talk/ gym talk/ and bad advice lukecorney 6 9 yearsMrMailliw (4494): You will learn quickly that some people on here get super butt hurt if you question their broscience ways.
which creatine brand is the best for results hotborad 11 9 yearslift4life (595): isnt creatine just creatine so it wouldnt matter which brand you buy as long it is creatine in its purest form i.e. creatine monohydrate for example buying products from the supermarket that have a brand and a label when you have the exact same "home brand" product for half the price and in some cases better quality...
Reps and Sets! Rusty 5 9 yearsAustralianOak (1504): Probably get contradiction here too man :) But as with alot of things in bodybuilding a mix of the two is the best option - look at all the people succeeding with PHAT. Try both man u will never go back!!! -AA
LURKERS GTFIH!!! SRorhrbac0808 Jump to first page70Jump to last page 9 yearsTheLion (4): Heard this here thread is for the lurkers? Been lurkin for a good year. You guys are awesome.. Anyone from Indiana? :D edit: A year may be a bit of an exaggeration.. but what the hell..
allow myself to introduce... myself. Leatherman88 14 9 yearsSwayz87 (9039): lulz it was a BALLS call out ; ) Mine haannng pretty fuggin LOW!! In fact lulz you seen that movie "waiting"?? Watch this first then read ^^ So hahaha ya I was doing the goat..and got my Bud (what a fag lookin at my nuts) Lulz and shit was hanging SOOOO low we decided to call it "The Hanging Chad"
Back in training after a 4 year off !!! johon6 13 9 yearsjohon6 (1393): another 2lb loss as of saturday 28th, so i'm now 242lb lost 2 inches off my ass aswell, lmao, still a looooong way to go, but it's happening slowly, it's the long haul not a sprint, i gotta keep remembering that,
17yr old kid has it all figured out... Mazz 8 9 yearsalexvierling (262): If he has a year and he wants to compete at 180 then he's almost gonna need to go on a year long cut... That'd be a slow cut obviously, but it'd also be most muscle sparing. At 220 pounds he's gotta have plenty of muscle, but he also has gotta have plenty of fat to lose. I would have him lose about a lb a week, no more.
Cutting Diet: Doubt about carbs! drakonnan 6 9 yearsdrakonnan (100): Wow i finally figured this out. Alright time to put it to practice and take action! Thanks alot Thor!!! =D
i dun goofed brahs help!!! Hnando 13 9 yearsHnando (10): for sure bro thanks alot! thanks for the self realization lol appreciate it
Exercise to cut/tighten the lower abdomen menace 4 9 yearsknockout2281 (181): You can do weighted hanging leg raises to work your lower abs but as mentioned above, the only way to get rid of fat is dieting and consistency.
I'm obese. addy 22 9 yearsFLfitgurl89 (1): I think it's awesome that you've decided to be proactive about your health at such a young age! If only my clients had the same mentality!! Start with simple and effective changes like eating whole clean foods. Anything fresh and nothing from a can or pre-packaged. That alone will make a HUGE difference. And start eating your meals every 2-4 hours. Do simple cardio, just walking 30 min every day and you would see a difference. There are SO many...
Time to tighten up! Mikhail 18 9 yearsjohon6 (1393): i use myfitnesspal, and it's helped me LOADS !!!!
new JustinVoise83 28 9 yearshaole (2109): Epic post...all you need to know right there.
Cutting question RageBoy 14 9 yearstarotale (433): awesome advices here on this thread reps for those ppl
mini cutting/Bulking hotborad 4 9 yearshotborad (34): thanks Get main message but im confused cut up to 8%?????
What is the best protein shake for me? Numbreh 5 9 yearsGStarRaw (1441): Whey
New guy on the block Scotian 17 9 yearsskullay (4036): Welcome man. If you're cool with the1 you can't be all that bad. lol
introduction about me/ transformation bigloufsu 12 9 yearsdiscipline (37): bulk bro no doubt
sigh david12345676 14 9 yearsDETERMINED1 (2239): lol
Bulking Help? % of food intakes hotborad Jump to first page35Jump to last page 9 yearshotborad (34): got you btw thanks one of the most helpful people on this thread thanks
Work recovery tips to workout B7AC 7 9 yearsB7AC (64): @MrMailliw I sweat a lot -_-. @Christf & @stewie It's hard but I'll try to stay awake.
Whey Protein nastybeast 8 9 yearseknight (58109): I mean that you need to start eating more and if you find that hard to do, you're going to at some point just have to bite the bullet and either learn to eat slightly larger portions or eat more frequently. -EK
do u still gain fat if.. drakula 5 9 yearsbrian12 (9495): Yes of course!!! Your body will treat excess calories from pizza, chocolate, chips, alcohol and cola the same as it will excess calories from lean meats and vegetables :)
Lower Back popping sound? IttzaJoey 2 9 yearsdrakonnan (100): I get that too! No explanation for that though! Anyone else experienced this?
how long should i do PHAT for? Blakethegreat 5 9 yearsSwayz87 (9039): THIS
Elminister's Questions Thread! Elminister 9 9 yearsDragonian (4951): Try google man it probably has macronutrients per 100g of every single food type in existence
Are Supplements Neccessary?? cruzuk 13 9 yearsAustralianOak (1504): They are not neccessary as some people have said but are definitely recommended. If you are not reaching your daily nutrient goals then you need to eat more or use supplements. Everyone has already suggested fish oils, multis, proteins etc. Another good supplement is a greens supplement i dont get heaps of veggies in so i find that really helps. Just remember, try not to get caught by the hype and marketing of alot of these supp companies....
Using gainer without working out The2nd 7 9 yearsThe2nd (1): THE WORST POSSIBLE THING YOU COULD DO... One Building a base of FAT during the summer does not help you in the least to gain muscle sooner. Two Fat cannot turn into muscle Three Waste of a summer if you ax me...No lifting for 3 months??? Four Save your gainer use it when you lift again...PROFIT Edit: When you start lifting again ask us what to do since your a hard gainer...we all been through it. I hear ya. I'll start with the gainer...
ALL NEWBIES READ THIS brian12 6 9 yearsbrian12 (9495): You got big, but you also got fat you fool! EAT EAT EAT and keep you BF% in check - that's how you profit :)
Meals Plans DBake 2 9 yearssiddon41 (91): i used that MyFitnessPal smartphone app. fairly good
Need clarification on the PHAT workout. nerifes 7 9 yearsJelet (2190): warm up and weights. i like to make sure im warmed up properly or else the workouts are a little hard on my joints. and arent "smooth." i do this. with body weight only. and then i wait 3 minutes and repeat with 2.5lb plates . but for only 15 reps. and by then. my traps are pumped so i wait 3 minutes.. and then i start off with 30lb dumbbell flat press for like 15 reps.. then wait another...
MINI layne norton phat for my brother? Jelet 6 9 yearsalexvierling (262): He could do it, haha... Yeah he'd be sore as hell for a couple weeks, but he could hit it up.
Ectomorph Bulk Progress, Help on Cut! drakonnan 19 9 yearsdrakonnan (100): Alright nice! Thanks for the tip dwatson! :)
How much should i bulk??? hotborad 7 9 yearshotborad (34): @brian12 thanks man i will do that.
Fork in the road - What would you do? Ben777 10 9 yearsBen777 (5358): @dwatson yeah man that's probably what I'll do then. Bulk till around 205lbs I think then mini cut and start again! @Drag for sure brother, probably going to continue along the bulking path for a while longer because I really dont want to lose a whole lot of mass at this stage. Will see how far I can go until just before summer then bring on a mini cut!
Workout Schedule help/ Cutting 17yr old hotborad 13 9 yearsTheBangBus (706): good god, set a goal... try for something that wont make you mistaken for a small girl i dunno 160lbs?? is more then achievable.... its up to you google your height and diff weights and go from there
Question on Ectomorph Cutting drakonnan 8 9 yearsdrakonnan (100): Alright noted. Thanks! :)
need advice Spikezz 12 9 yearsdrakula (85): try splitting your your rest days up too
Ready for advice and a load of hate Blakethegreat 24 9 yearsBlakethegreat (34): week 3 of phat workout absolutel love it, lifting big almost double what i orginally lifted
Common Misconceptions masswithclass 11 9 yearseknight (58109): Glutamine from food protein can be found in milk, meat and some nuts. Roughly 6-9% of milk and soy protein is glutamine. As a very general, useful tool for determining how much glutamine you "need" daily, multiply your bw in kgs by .2g of glutamine. So a 200 pound bodybuilder would need about 18 grams of glutamine tops (200/2.2*.2= 18.2). Where in diet does it come from? Oatmeal 1 cup (250ml) 1.4 grams Cottage cheese 1 cup (250ml) 6.7...
New Member Introduction masswithclass 11 9 yearsdrakonnan (100): Welcome man! :) All the best in your future endeavours!
New here. Short Introduction =) drakonnan 25 9 yearsdrakonnan (100): Hahaha that was my picture when i was 56kg last year man! I'll post up my current picture where i'm at 77kg when i get home! Tell me what you all think alright! :)
Hey .. get in ! reall pick PsyShrooms 9 9 yearscassious (2926): Put on muscle first! your pretty low body fat as it is. I was a tubby kid too. Just get good training and stick to it. Do weights 3 times a week and hiit once. how is your lifting split? I do squats on monday, benchpresses on wednesday and deadlifts on friday, doing these three will make you grow the most as they use alot of muscle (Theres more in my workouts its just these three are the most beneficial). I just suggest a trainer to show you the...
Advise on my Bulking Diet please! :) drakonnan 9 9 yearsdrakonnan (100): Yeahh :/ I guess i'll cut soon and bulk again! I'll post up my calorie count and macro soon! Thanks! :)
What should i do ? nutellafreak 4 9 yearsbrian12 (9495): For your weight, your maintenance calories are around 2,200 calories a day. Try eating at around 2,500 per day and see how your body responds (slight surplus). But don't let your BF get higher. Use a macro-nutrient ration of 50/30/20 (carbs/protein/fat). Be accurate, choose good sources of food. That's it, it is simple. Then you need to train hard. DONT make your own routine. You do not have enough experience to do so. Try something like Max...
Student of the Art GrilledChicken15 3 9 yearsdrakonnan (100): You could also search up Stronglift 5x5 report on google, it provides a free report on the training program. Really helped me to bump my strength and mass up! Good change of a routine with a good diet.
Sartorius Tendonitis Diaz 1 9 yearsDiaz (367): Hey I've been trynna get my squats up but lately I've been on this groin pain thing that's not necessarily getting worse but it's not helping me go up at all, so I went to the doc and they told me that I have tendonitis in my sartorius tendon, basically it's over-strained or whatever and I need some physio.. well here's the cool thing- I'm broke as tits and can't afford it so I'm doing a full out google search which I know may sound fucking...
Need help for finding my workout routine. Aritalo 4 9 yearsdbrian (1): PHAT for sure. A lot of people have been having success with the program.
How long would it take to learn to deadlift? DFMaster240 10 9 yearsSchafer240 (1): A helpful thing I did when I started doing deadlifts face sideways to a mirror while lifting and keep an eye on your form, this and keep it light to you get your form dialed
Is there a gray area between LISS and HIIT? mattcrouch1502 2 9 yearsstewie (442): There are different kinds of cardio. In the bodybuilding world, LISS and HIIT is the most common. With endurance sports you get LISS, tempo, HIIT, VO2max etc. What you're doing is most probably tempo. Tempo is at a higher than normal intensity for a prolonged time. As a test without a hrm: LISS (can hold a conversation) Tempo (can speak half sentences) HIIT (can only say words, if that)
I need a 5day split ionatan 2 9 yearsMrMailliw (4494): clickable text There, the top 3 winning splits in a "Best 5 day split" weekly comp. Details absolutely everything in each one.
how do i upload pics Blakethegreat 11 9 yearsDexdbest (4792): Holy shit i posted this thing several times, i sincerely apologise. Network connection i guess, must have oversent. Wasnt trying to be a smart ass, sorry
New thinNripped 12 9 yearsthinNripped (1): I have to be careful with pre workouts because im allergic to caffeine. I have to keep it limited. Which I know im not avoiding it completely but have to be careful. I take a multivitamin as well. Ill look into the casein to add to my protein
Training Routine JJ_7 2 9 yearsmikew (11494): You're right that rest is necessary for long term success. Assuming your current split includes compound lifts (bench, squat, deadlift) I'd say you're on the right track. You might consider using one of the workouts on this site (e.g., PHAT) or another proven workout (EK's Modified Westside for Skinny Bastards).
Beginner advice cgfern 4 9 yearsPittMuscle (1896): Don't go too low on carbs, you still need them. Keep your macros somewhere around Protein/Carb/Fat 50/30/20 or 40/40/20 when starting out until you know your body. There's also no NEED to eat 5-6 small meals, if you want to fine, but there's no real extra benefit.
suggest me diet plan&workout4gain leg muscle paras 2 9 yearsAustralianOak (1504): Man are you serious, please just check out some of the threads in the tags on the side of the page or even better by a bodybuilding book as they offer so much information. This question is posted daily on here haha -AA
Need some help with dieting. Imirinhard 7 9 yearsboettcherboy (43): i think your BMR is the calories to maintain your body if you just sit around and do absolutely no physical activity. every movement burns calories no matter how small. the more movement and excercise, the more calories it takes to maintain. and if you take in less than that maintaining number, then your body has no choice but to take the energy from other places (stored fat and muscle on your body) i believe 3000 calories equals a pound of fat....
bulking diet JJ_7 6 9 yearsMrMailliw (4494): Yes, the vitamin/mineral profile of brown rice is nothing special, the fibre content is the main difference between brown and white rice. Most vitamins and minerals should come from fruit and veg, eggs have a good profile but you are already eating them so up your veg.
best food for bulking. JJ_7 6 9 yearsXcz (1): Here's a link that tells exactly what foods to eat to obtain the right ammount of calories, where you also get good sources of proteins and carbs, all up to how many meals you want to eat.
Consequences of neglecting my lower back Mangochutney 6 9 yearsAKK (1998): quit doing flexion work and do stability work
Formulating a bulking diet Coltnj Jump to first page32Jump to last page 9 yearsColtnj (1): Oh yeah, arguments lulz.
Meals and structure throughout day YoBrah 13 9 yearsHendo (4): Agree I would say that protein powders are not technically needed however they do help a hell of a lot. Cook and carry can be a pain in the ass.
Question about kcal burned from working out? mattcrouch1502 11 9 yearsmattcrouch1502 (31): yeah i am tracking my strength and keeping pics for motivation. and this site and forum is a awesome resource.
New here - A little about myself chestme4321 6 9 yearsBTown88 (7): I too am new to the site my friend. I started lifting about 4 years ago, but just recently started getting serious in the kitchen and with organizing my workouts. The gains I've made over the past few months have been insane! Good luck with your progress man. Best regards from the U.S.!
Rate my Meal Plan? Diaz 12 9 yearsDiaz (367): I'm relatively new to this, so I figured it wouldn't be far fetched to gain quicker/leaner pounds.. Thanks though, I'll keep that in mind ! BTW though, before my final exams started (Early April) I weighed 170.. so I'm basically right back where I was back then hence why I don't see the 10 lbs gain as too huge
Nub figuring out my maintenance cals/macros. menace 3 9 yearseknight (58109): IMO, You still need to bulk. Size and strength have little to do with each other (ie, listing your lifts as verication that you don't need to bulk is nonsense.) 155 at 5'8" seems skinny to me. -EK
Need an adice for 5days split. VytasP 6 9 yearsMrMailliw (4494): @Thor Only downside is gyms are silent at the weekends which is always great, I hate busy gyms.
basic training Woody409 10 9 yearsWoody409 (1): yeh that sounds sick the thing is idk how to do somethings like ok monday chest i can do tuesday back muscle idk how to do them ? , wednesday shoulder dont know how to do them ? , legs thursday i kinda know how to i just got a leg piece of my home gym i can do that , arms and for arm i have no clue on how to do forearm i know bicep you do bicep curls, im not to fussed about supplements and no im not out of creatine my creatine is out of date. i...
Newbie Here: Filipino Gym Goer: luiscastillo 16 9 yearsluiscastillo (1): Thanks for the advice guys.. I'm trying to modify my diet right now. I think i need to bulk up first right? I'm 5'11 and my current weight is 71kg. I need to exercise my legs badly. I will try to post some pics soon to track my progress.
Upper/Lower Body Split advice ionatan 2 9 yearsPopeye25 (1692): that routine should be ok but i found it to be too much after a couple of weeks of doin it very similar. i switched to lyle mcdonalds routine and like it way more. i changed it slightly to my liking its basically 2 pushes 2 pulls of ur choice followed by isolation work for arms and traps 1st push and pull should be heaby like 4-8 2nd push and pull are around 8-12(i do sets of 10) same thing for legs eg; mon;lower deadlifts front squats ham...
What do you think about my training program? VytasP 10 9 yearsmikew (11494): I would cut back on the ab work. No need to hit them all the time. If you BF is low they will show. Otherwise cut before building muscle. My $0.02.
Hello 52kg91 5 9 yearssohail92 (271): Sounds like you simply need to eat more? Nuts, Peanut butter and olive oil all have lots of calories and can help you top up the calories you eat for the day. They also contain a lot of fats and protein which is important for your diet too.
Benefits of creatine - first bulk greghodge 6 9 yearsgreghodge (1): Great! Thanks for the feedback guys, I'll bear all this in mind when buying my supps for the bulk. Currently taking glucosamine to help with inflammation but once I run out of that I'll switch to fish oil, G.
Maximize Protein Synthesis brian12 4 9 yearsDETERMINED1 (2239): x2
Noob question: Sets! DavidP94 16 9 yearseknight (58109): @WinnersNeverQuit- seems like I've heard that somewhere too, but my neck is big enough from doing shrugs and bridges when I was working on my arch for benching. -EK
Macro kdubs 7 9 yearsdwatson (26511): EVERYTHING DOES? Why do we have such high poverty rates? When will our economy bounce back, and why did hitler only have 1 testicle?
I can't gain mass!!!Help needed!! VytasP 26 9 yearsNorIda (46958): @moke912 Sorry man, but look at your posts. The only punctuation that you've used in all seven of your posts, is an over abundant use of exclamation marks and ...'s. I find it hard to believe, let alone comprehend what you're trying to say. "Hey Guys, no joke, Underwater-basket-weaving really helps define your Back and biceps..." That's pretty much what I got from reading your posts.
New here/ Bulking macros help... Rvanspall 6 9 yearsdwatson (26511): Well maybe not bare minimum, but since neither of us know his metabolism, 500 may or may not be enough, so just point that out as some may think thats all it takes to get by. My BMR + Harris B. Formula puts me at: 3500kcals. For bulking im getting 4300 everyday due to my metabolism. People w/ slower metabolism may not need the full 500, and some may need 1000 more.
How long till dream physique? Mark3693 5 9 yearsstahmz (253): I'm thinking it'll take between one to two years to get to my dream physique, which is around the 175-180lb/79-82kg range. I'm a 400m runner and I don't plan on getting huge. I just want to add on some more muscle and then cut hard. And I'm at 150lb/68kg right now, so it's possible.
Want to start serious, tips? ps:new here mauroybrah 10 9 yearsjmill (100): Agree with mikew I would probably go PHAT, everyone on the forum seems to love it and you can see some of the other threads on here showing gains with PHAT. I think you should make sure you have a really good diet if you want to eventually do two workouts a day but to be honest the only people i can think of who do this and are able to do this are professional athletes.
Some good motivation! ThePuremass20 1 9 yearsThePuremass20 (10):
Weight lifting VS bodybuilding brian12 5 9 yearsbrian12 (9495): I agree with you on all points! I think this video is good for some guys who are new to gym and only focus on adding weight (with shocking form)^^
bulk and maintain body fat? RkyN 2 9 yearsdrakula (85): theres no reason you should be hitting a 'brick wall'. up your cals and eat clean simple
So lost. Need advice on my cutting diet! kidraw 8 9 yearskidraw (1): wow thanks brah !
Quick ? on diet xlGrimlx 11 9 yearsxlGrimlx (94): Thanks for the info on the macro's I'll switch mine down to 40/40. Heading to the gym for another day of PHAT in a few.
Newbie on Here Saying Hi Moyo 7 9 yearsMoyo (145): I will Post more progress Pics of as i go along. In between moving back to parent's house for summer and some exams. I cant wait to start Bulking in the winter though :)
want to get shredded paloabs Jump to first page35Jump to last page 9 yearsstudiosculpt (7): just seeing these posts here, yea that makes more sense doing it over the week. i hate counting kcals, unless someone is going to step on stage or drooping weight then i think its rther unecessary. As long as the body is being fuelled every few hours with quality foods then you should still see results. i read that egg whites digest in the body at around 1.2 g/per hr, if so surely having 2 eggs before bed would act as slow release throughout the...
Newbie question Where to start mattcrouch1502 5 9 yearsmattcrouch1502 (31): yeah thats what i was thinking but its nice to get some feedback. Also i have calculated the amount of cal i need to cut 1lbs/wk but my question is should that be my total at the end of the day? I know it sound silly but i will explain Cal to cut = 2400kcal thats a deficit of 500kcal for me, now if i do my session and my cardio after and burn say 1000kcal should i eat them back so at the end of the day my end total is still 2400 or should i even...
What to wear to an interview at a gym? UPumper 19 9 yearsectomorph94 (879): This is actually pretty deja vu since I'm stepping out into the real world now and was going to post a thread regarding job interviews. I've been talking to my dad whose employed (and canned) countless people in the business management industry. He said it all boils down to your general demeanor. Body posture, eye contact, articulation, and etc., go a long way. Confidence in oneself prevails over superficial aspects. No homo to my pops but he's...
A Couple Questions jamsoolee 23 9 yearsjamsoolee (34): Just wondering, will this get me bigger & heavier?
HCT 12 program? Crypt 5 9 yearsCrypt (100): @brian12 Thank you so much, that is a great help! I think I will try the 3 day routine first to see how ti goes if you say the intensity is better and throw in the shoulder shocker workout (looks decent). The only other thing I'm still unclear about is what rep ranges and how many sets should I be aiming for in each exercise? But thanks for a great and quick response, will start this program tomorrow :)
Help on Fitness Modelling stunnat 12 9 yearsJezza_91 (1315): @AKK You need to be more understanding. Im sure you have asked people questions they have been asked many times before. Chill out.
Martial Arts and Bodybuilding IttzaJoey 3 9 yearsironsage (106): This guy seems to do well. There are also some bigger pros that do martial arts. I do martial arts. 5'11" 210.
What's up all you... NorIda Jump to first page31Jump to last page 9 yearsthe1 (33861): ahhaha set yourself up there braaah
want to get shredded Joshua306 4 9 yearsJoshua306 (1): Thanks Optimus Prime! Right now I am working a summer job but I am usually in school for the year (September-April). I usually have to eat things that are quick but I still can eat good breakfasts and suppers. I tend to eat eggs/egg whites with veggies in an omlet with cheese for breakfast and chicken/turkey/fish for supper with salad or sweet potato. I am wondering how much cardio is a good amount as well as how much lifting is a good amount...
Fight Labs Test 400 - Question newguy 7 9 yearssohail92 (271): The guy who is trying to sell you it is an idiot. Especially if he knows your new to bodybuilding Prohormones can do some nasty damage if not taken with care and a PCT is still required to get your testosterone levels back to normal. If you feel you need to buy something I recommend: - a good protein blend - some creatine monohydrate - a multivitamin - fish oil - lots of clean food to get your diet perfect
My calves hurt me VelvetTLeopard 11 9 yearsVelvetTLeopard (16): Oh and thanks for mentioning the Compartment Syndrome. I love learning new bio info and it will go into my repertoire for 3d modeling. I do biophysics simulations as a hobby, well learning it anyways for the moment.
New builder. Need help. ConnorHD3 5 9 yearsbrian12 (9495): You already got some solid advice! You need to work out what your basic calorie needs are, and eat well above that. I started training at a weight of 121 @ 5 11 - I got up to 204lbs. As the guys already said - eat eat eat. and train train train. Rest rest rest. You will grow Here is a really solid training routine that uses all the compound exercises. clickable text
Eating the same EVERYDAY? Cozy 11 9 yearsbrian12 (9495): Your carbs seems soooo low! Why is that?
My Fitness Pal BWestern 12 9 yearshaole (2109): use the barcode scanner if your using the app...makes it easy
More carbs or proteins while bulking? BWestern 8 9 yearsdwatson (26511): No problem!
Bulking Macros BWestern 1 9 yearsBWestern (121): here's the situation... I'm currently bulking, my amount of calories per day needed to gain weight/muscle is 2991 calories. my question is, following the 1, 2, 3 unit rule, should I have 2 units of carbs and 3 units of proteins to bulk (so 249 grams of carbs and 373 grams of protein) or would it be better to have 2 units of protein (249 grams) and 3 units of carbs (373 grams). Also should i change my fats or keep them the same? my fats are...
Calories BWestern 10 9 yearsYoungbrah (112): What ever weight you want man but if your on this forum i assume you dont want to look like every other guy. Im 5 10 as well and pretty lean and weigh 81 kilos, im not massive but i think I look good and am pretty happy with this size just gonna drop some bodyfat. So yeah id advice you to bulk up to about 80 then see how you feel. Personally, I dont like being to big I wanna be athletic looking and to fit into normal clothes haha! YB
HOW BAD DO YOU WANT IT? #2 ryzymillzy 10 9 yearsryzymillzy (283): @brian12 Giavanni Ruffin. The guy talking is eric Thomas (aka The HipHop Preacher)
Need some help with this bulk diet nelfiweezy 7 9 yearsnelfiweezy (4): removed 40g cashews from snack meal #1, and added 30ml of udo's choice oil, 15ml preworkout meal and 15ml before bed. aprox. same kcal intake as before
Nutritional Calculations BWestern 2 9 yearsDragonian (4951): Work out your maintenance calories. Start off as little as 300 below them everyday for a week and then monitor weight loss. 1-2lb very max per week anymore and youll be loosing mass. Aim for about 1.5lb protein per lb of bodyweight keep fats above 30g so your body can maintain a decent amount of test production. Fibre 30-40g a day. Dont have fats too high as you want to have carbs as high as possible while keeping cals down. Mighty Dragonian...
need help to get ripped and shredded. alecdyzz 3 9 yearsAustralianOak (1504): I am 17 years old!!! Um i went through a similar problem, and my biggest problem was i over complicated things- you have to get your diet and training right. I have found that the best routine for me has been a push/pull split twice per week like this: Monday: Push Tuesday: Pull Wed: Rest Thursday: Push Friday: Pull Weekend: Rest Most push pull routines are good because they only have compound exercises which are good for putting on mass if...
Need advice/Help! Josh16 23 9 yearsDexdbest (4792): Ooohh.....that was so obvious, now i feel like an idiot
Split advice for a beginner Q_Armstrong 13 9 yearseknight (58109): If it wasn't for Westside, I would have likely used it too. -EK
How to reduce fat gains when bulking Q_Armstrong 3 9 yearsQ_Armstrong (64): Okay cheers, i think i've been eating about 500 calories over my maintenance lately for bulking so i'll probably cut it down a bit to make more lean gains
Carb Cycling BWestern 2 9 yearsmikew (11494): Why not examine why you plateaued first? What are your macros like on your cut, how long have you been stuck, and why hasn't a normal calorie deficit worked? Are you tracking everything with an app and keeping fat grams around 35-40% total body weight? Not saying carb cycling won't work or help but it's unusual to hit a wall at 5 weeks.
Noob gains all year long Ahnold 24 9 yearsDexdbest (4792): Actually thats a very good point, i think the op meant something like a deconditioning phase, like the one found in the hst routine. Dunno if he meant it for somebody in an advanced stage of training
How long should I bulk for? drakula 4 9 yearsOhhLoLo (3393): bulk till 350-400lbs, cut till 220
Help with bulk kailaad 5 9 yearsGymCandyKid (12): As far as training goes, get in the gym and lift heavy compound movements. (Squats,Deadlifts,BB Bench,Standing Overheadpress, Dips, Pullups, Etc..) As far as diet goes its up to you whether you want to clean/dirty bulk. When I was dirty bulking I did a gallon of milk a day along with 2lbs of sweet potatoes and eating everything in sight.. hit an all time high of 219 when i started lifting at 165lbs. I didn't dirty bulk this whole way though. You...
Newbie Wants to Get Ripped! Tips? new2shred 6 9 yearseknight (58109): Why not just follow the nutrition plan with Insanity?? No need to reinvent the wheel, and trying to combine too many different "programs" may be less beneficial. -EK
Help with groin pain Mobbsy12 5 9 yearsectomorph94 (879): Slick one out. That should relieve some discomfort.
Hamstring strain Jake3Tears 4 9 yearsJake3Tears (1): yea well its been 5 weeks now an i can finally kick a football and sprint without it any pain. could i still stop off with light weight an get it stronger that way.
routine??? ashvinmuthumala 2 9 yearsBaiTu (3096): You should do starting strength or strong lifts 5 by 5. These programs are very similar and also very simple. Should you take a mass gainer? Sure. You want to bulk. I think it will help you bulk. You should nap as much as possible. Those two programs I mentioned can be completed in gym workouts that are 45 minutes or less. Don't get excited in the gym and...
vegetarian wanting to muscle up, help? MarieCP16 12 9 yearsectomorph94 (879): oh you hipster you <3
(beginners)..Hope this helps GraemeJamieson 5 9 yearseknight (58109): This is far to advanced for beginners, and in terms of muscle gains neurological adaptation to motor fiber recruitment actually takes about 8 weeks- so you don't want to make changes every week, but about once every eight weeks. That's why programs like P90X don't build much mass, they just burn a ton of calories. Best advice to beginners- keep it simple. No supersets, no drop sets, no advanced techniques. Beginners are not advanced- that's why...
Correct proportions jochy 7 9 yearsjochy (1): Thanks a lot for your help!
Major help needed!!..... Big_Cheeky 11 9 yearsjeeza_1234 (279): 20% body fat who told you this? BULLSHIT Your pecs, shoulders and abs are defined and i see vascularity on your arms. So defs not 20% man. seeing abs slighlty means your between 12-10 roughly. Get it checked by calipers. Great work man :)
Bulking for Noobies ectomorph94 11 9 yearsectomorph94 (879): I think it'd be best if you or EK or someone typed these out since I don't want to get the specifics wrong haha. I've been lifting for a bit over half a year now and STILL don't have these down perfectly. It's a learning process.
Bulking and Maintenance PYOOnGDOOnG 3 9 yearsPYOOnGDOOnG (1): Haha no, I'm about 10%. I want to bulk up to get more muscular, but then cut to 5% with minimal muscle loss.
mass gainer??? ashvinmuthumala 4 9 yearshaole (2109): read the directions on the jug/bag.
Breathing Techniques McQueef 7 9 yea