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Newbie gains
So, just out of curiosity... in terms of muscle in pounds... how much can a newbie female gain per month when lifting? I hear that muscle building is extremely slow for women, with the exception of some newbie gains. I'd like a frame of reference. Are we talking a pound a year? A pound every six months?
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So I got my body fat measured today
By a Dr with calipers. He told me my bf% was 23. I was under the impression that it was around 28% but before I do a victory dance, how accurate are callipers in measuring body fat? Most of my fat is deposited around my tummy and he didn't use the calipers on there. It was on bicep, triceps, upper back and hips. My aim has…
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Eating 3 eggs white a day. Good gains
All kinds
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Bulking-when did you it was time
I am wheel spinning, have been for ages. Am a healthy weight for my height and age, and approx 20% body fat. I think I now need to fill out my skin with muscle...but am petrified . How did you know it was time to bulk?
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Bulking beginner
Hi guys I am 24 , 5ft 8 and weigh about 140 pounds and have just started working out. I am really struggling with understanding what sort of diet plan I should be following i.e. How much protein intake etc if I want to put on weight and gain muscle. I would really appreciate any advice or diet plans that worked for you as…
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Visual body fat check
Just curious, various caliper tests have put me anywhere from 9 to 19%. I'm leaning towards the higher end of that obviously, but truthfully have no idea.Currently about four months into a bulk and trying to decide if I should keep going or do a small cut. Any input or advice is really appreciated, cheers
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Basic bulking/cutting question...
I'm currently 192lbs, and about 20% body fat. Given my best estimates for the look I want my goals right now are about 200lbs and 15% body fat. What do I need to bulk to before I cut? Given my basic math skills I have about 38.4 pounds of fat right now, and I'll want to be at about 30 pounds at my final goal... So I…
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2700 Calories is totally insane!
Last year at my physical the doc told me I was borderline underweight. I was 131 lbs and 5 ft 11 in. Yesterday I weighed in at 119. Apparently those 12 lbs are a huge deal because he said my BMI was 16.6. He said that he wants to see me in six months and he wants me to be 135 - 140 lbs. He specifically recommend this app.…
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Accessory Day?
Current routine: A: OHP Chin-Up Squat B: Chest Press Row Deadlift Repeat. ABA BAB. Instead of repeating a workout twice a week I was wondering if it would be okay to make the third day an accessory day? Something like this: Seated Cable Row DB Bench Press Incline Bench Press Lat Pulldowns Lateral Raises Triceps Pressdowns…
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Week 2 reverse dieting
1.6 pounds down. I am finally starting to see the scale move in the right direction in months! For the past 2 weeks, I have increased my calories from 1750, to 1900. I am now increasing to 2000 for the next two weeks and see where that takes me. Even if I gain, I’ve had a stern word with myself to trust the process and…
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Weight gain!
I'm 100lbs and want to gain 10-20lbs wish me luck!
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Are MPS statistics useless as a predictor of hypertrophy?
MPS (muscle protein synthesis) MPB (muscle protein breakdown [proteolysis]) RT (resistance training) In the last decade or so, I have seen many people misuse acute MPS statistics (MPS measurements directly following RT) as a sort of reductionist proxy for muscle hypertrophy. The argument usually sounds something like this:…
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Gain weight
Hey everyone can anyone tell me how to gain weight fast and healthy way. Thanks :)
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Newbie advice
Hi every one is am new to weight lifting and trying to gain muscle I have spare tyres and empty gas bottles lying about what King of workouts could I do and I have a couple of Dumbbells as well and I need nutrition advice as well what advice could every one give me please
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Macros for fat while reverse dieting...
So I'm into my second week of reverse dieting and have increased my calories from 1750 (been on this amount for a year) to 1900 and will do this for two weeks before tweaking it further. Macros are 140p/190c/66f Aim is to lose increase lean body mass and speed up metabolism. I have started to train 4x a week. 2 upper body…
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How to increase muscle mass and reduce fat percentage?
Hi everybody, so I recently got this weighing scale which shows body fat percent and muscle mass: it’s been over a month. So this is my lifestyle- I hit 10K steps a day, workout(3 resistance workouts a week) atleast 3 times a week, run 2 times a week, try to eat healthy - 1500 calories a day(sometimes 1800). I try hard to…
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Protein
This has probably been asked a hundred times but is there somewhere where I can find a guide to how much protein I should be eating if I want to build muscle?
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Squats made my butt smaller, I want my butt back, help?
I used to have a soft squishy butt that I loved so much. I began doing leg exercises (squats with weights, lunges, etc.) thinking it would make my butt bigger, I was completely wrong. Unfortunately for me, it seems that I have ACCIDENTALLY burned the fat in my butt :( My butt is now small and flat now. I even feel the…
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At home workouts to tone up and build muscle
Any suggestions on what I can do at home to build muscle without equipment ? ....can add it on to my routine . I do some arm work outs with 8lbs weights....push ups ....planks .... what should i do nutrition wise ? And what workouts can I do to sculpt my legs and booty? ....I already do squats....go out for jogs ....and a…
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Caffeine & Creatine
I know that caffeine tends to expel free water from the water... and Creatine is used to restore glycogen to the muscle and often causes water retention... is it counterproductive to take both at the same time? (Not sure if this is a stupid question!)
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App for logging calories lost doing weights?
Any app's with a good interface that records calories lost for different weights workouts?
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Noob bulking question
OK I'm 6 foot 5....200 pounds I wanna put on some muscle My maintenence is around 3500 calories. So 3800 with slow bulk But mfp calculates with my fitbit someday 1400 additional calories Making my total around 5200 Do I need to eat all of them? Makes sense that I do but don't wanna get too much fat...... Thanks guys
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Can I blend apetamin into a smoothie with other ingredients?
Is it safe to take apetamin and a smoothie that has hemp hearts, spirulina, flaxseed, MSM powder, coconut oil, coconut milk, peanut butter, collagen powder, protein powder, coconut milk, green papaya, strawberries, and banana?
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Balance of "eating calories back" while exercising... SEND ALL THE HELP!
Need all the advice!! I started going to the gym mid-July with the goal of losing weight and reshaping my body. I currently attend bodypump 3-4 times a week and bodyattack 2 times a week. The scale hasn't moved that much, but I have noticed a change in my body shape, ever so slowly. I am currently a size 14-16 with a goal…
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visual bf% check please
Im 5'11. Lost weight from 84 to 78.5kg in 2 months while running stronglifts 5x5. I reckon im between 15-20%. what do you think? im hoping to stop at 74-75 and start a bulk.
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Weight gain
I am ready to bulk but realise that I'm going to have huge bum and boobs as they already are curvy enough. I might as well rock the curves rather than hating them. Pull in pants and a good bra should do the trick lol :)
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Post-activation Potentiation
Anyone incorporate post-activation potentiation into their normal lifting routine? Did you see a noticeable difference in strength gains? What method did you use?
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Elbow pain
Hi guys does anyone suffer with elbow pain when doing dips of any kind. I'm starting to get pain and it's driving me nuts. I'm gonna stop doing them for the time being. See what happens. Has everyone else had this, what did you do to stop it??
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Losing my bulking virginity
What is average time to bulk. I'm 35 5ft 2 tiny frame and probably about 8 stoneish. Want lean muscle and hopefully a killer booty
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Strong Curves Program
I am "bulking" and trying to create some curves on my thin frame and stop being a cardio queen. It is going good but I am wondering constantly while I am working lower body if the exercises I am doing (compound and glute isolated) are the best ones......I have heard lots on here about the strong curves program and wonder…