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Transition from Bulk to Cut
I have asked this question before, but I still keep seeing conflicting info on the matter so I figure we can discuss it here. I am currently bulking for another 6 weeks. In the past I was told to hang out at maintenance for at least 2 weeks and adjust training to transition into a cut. I have also been told that I go…
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Bulking phase?
For the past couple months I've been taking supplements and making smarter decisions on food to lose 30 lbs. I've reached a plateau and now have started working out to include a couple days a week of HIIT and a couple days a week of weight training. Beginning weight was 235. I've been hovering at 205 for the past couple…
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Eat big to get big!
Between 4-6 smaller but nutrition packed meals plus a protein shake post workout. Remember food is the ultimate source of energy and cause of growth. Don't skip out!
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Sport specific (basketball) weight training programs?
Anyone here follow a sport specific, basketball in specific, weight training program? I need some help putting on muscle mass to improve my low post game but I also need to work on my explosiveness and vertical leap. Any advice or suggestions would be greatly appreciated!
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Does anyone have any tips on Gaining Weight while on a Paleo Diet?
On a Paleo diet to fix my leaky gut which has been giving me issues, but I lost 15 kg in proccess over a year. Does anyone have any tips on how to maintain/gain or can reccomend any high carb Paleo foods in particular veggies.
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Macros.... Help
Hi guys, Hoping for some advice with my macros. I plan to start the Strong Curves programme this week. My current macros are pretty much an even ratio. My routine has consisted of a combination of HIIT sessions and compound exercises. I'm 5'6, 133 lbs. My Salter scales measure me at 22% BF, although I'm aware they are…
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Looking to gain muscle mass.
Hi all I've been training for quite sometime but I feel I'm not seeing the gains that I would expect. I currently weight 12 st 10 and I have a very physical job. I sometimes find it hard to eat as many calories as I burn as I can burn 3 to 4000 in a day. I find it really frustrating. I know there needs to be a surplus of…
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Lose weight while building muscle?
I wasn't really sure which forum to ask this in as it is kind of a two category question. I'm ashamed to say that I used to be a fairly 145 lbs and with my crazy school schedule and working full time I fell off that wagon pretty fast and I am now up to 170 lbs and not very fit. I work an IT-Networking job so I sit/stand at…
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Lose body fat but increase calories
Hey everyone, I'm hoping to get advice please on the following. I will outline my routine for people to see what i'm doing and what I should change. I have lost 18kg since I had my daughter in April 2014. I am now 62kg, my height is 152cm or 5'2. I have scales that tell me my body fat is 35%. My goal now is not so much to…
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Lose weight before gaining
Hi all I am at a point where I am at my weight loss goal and I want to tone up (gain muscle) do I maintain my calories, increase them or what do I do Really unsure
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Max protein per meal for effective synthesis
Firstly this isn't usually something that's a problem for me, however, yesterday I was low on protein come dinner time. I was having steak and eggs and thought I'd add some cottage cheese taking me up to about 75g of protein for that meal. Is having that much for one meal and only about 30 g during the day going to lead to…
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RFL group?
Didn't somebody recently make an RFL group? I searched for it but all I could find was an older group that seemed dead.
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Increase in calories - right amount?
I have been maintaining st 1400 for a while. Increased a bit to 1450 ish. Then, decided to take s plunge and see what I can do with lifting and wasting a bit more. I have set my calories to 1590. Is this increase too drastic from 1400? I'd like to minimize fat gain as much as possible. All the calculators put my tdee…
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How much Protein?
Hello, I actually don't want to lose weight, when I get my gains...it's going to take some time...I'm going to be eating more but of the correct food types. Will this app allow me to override the fact that it's more geared towards weight loss? I also thought that this app would help me out with working out how much protein…
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Need a whey protein powder alternative
I've been using Optimum Nutrition 100% Gold Standard Whey, but I get headaches soon after taking it (along with bloating). What other protein powders do you like? I'm open to trying more whey since it might be the added ingredients that cause my issues, but I'd also like to try a plant protein. I've tried SunWarrior in the…
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Gaining muscle/toning
I'm at my goal size and I want to start gaining muscle. So far I eat clean and workout 5 times/wk doing light cardio and using my body weight. What should I add to my routine for muscle gain?
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Chad Waterbury question
So, just wondering cuz I was doing some reading... often I see that people say 40-60 rep range is perfect for hypertrophy, but reading around on the web chad Waterbury says frequent training is best but not to go past 35 reps for one exercise. Why would he suggest limiting it to 35 when so many others say 40-60 reps?
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Underweight help..
Ok so a little background. I'm underweight by around 20 lbs. I've been the same exact weight for 7-8 years. I've had my thyroids tested multiple times & the doctors I've seen don't really seem to help since I don't suffer from anorexia or anything. I explain to them that I want to gain weight & they're no help. I've seen…
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Gaining weight
I really need help gaining weight. I have been struggling for a while to do so. If anyone has any tips, advice, or know of any foods and drinks that can help, I would really appreciate it.
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Deadlift hybrid?
I have always don't RDLs but it just occurred to me that when my new program says deadlift, it prolly means conventional. So, I watched tons of videos and I think I do a hybrid DL/RDL. Bar stays close to my legs, hinge at hip, knees slightly bent. But I can go all the way to the floor without my back rounding. Then I pop…
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My bulk - A work in progress
So my bulk so far, I discovered this app in May and at this time I weighed 74kg/11.6st/163lbs. I have concentrated on hitting my calorie goal of 3400 each day, along with 4 work outs at the gym each week. My weight as of today is 81kg/12.75st/178.57lbs which I'm extremely happy with as I have always struggled to get weight…
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Do you need weights to gain muscle?
Currently trying to loose fat then I'm planning on gaining muscle. I was just wondering if I really need weights to build a lot of muscle? I'm not trying to body build obviously, I just want to get stronger and more toned all over. Would body weight exercises be effective in gaining muscle? I would like to use weights but…
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Is my face going to change much?
Will gaining 10 lbs or so make much difference in the face? I am trying to recover from an eating disorder, and I know I am going to gain weight, but I don't want to see my face get older, fatter, puffier, weirder or whatever. ☹️ Is there a way to prevent this? I am 5'7 and 105 lbs now, and I have to be around 115 lbs I…
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Help! Does anybody know how to use this machine for squats?
My dad gave me this old machine of his that he used when he was a lot younger. He lost the instructions manual and doesn't remember how a lot of it works haha. Does anybody recognize what model it is first of all so I could look it up? I know it's ventra and it's something that came before the 1450. I'm trying to figure…
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what exercises should i do
hi I'm Jody, wondering what excises are good to build muscle without wieght lifting. i would like someone who is trying to gain wieght to keep me on track
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too "bulky"?
I'm a new personal trainer and am trying to select photos to represent myself accordingly. however, I'm afraid some people may be turned off by the fact that I'm a female and have this much vascularity/muscle tone. any advice? I want to show that I have had major success with my body, but I feel like this may be too much.…
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Let's talk the sometimes dramatic disparate "After" results for a minute
(shout out to ETP FB people) I've noticed, over the years, that people with similar stats have remarkably different physiques. Through here, fb fitness groups, fito, etc. For the sake of the argument, we're talking male lifters. Throwing out the examples of people that are obviously on 600mg.... For example, Lifter A has a…
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Any indian /pakistanihere? Who can help in muscle building &fat loss
Indian or pakistani because thy better kbow what food we have available. 68kg 5'10" 29years old. Just want to lose 2 inches of bely(i knw cant spot reduce) I want to have lean body. Not like hulk. Just a good muscular body. I get confuse with this highr carbs protein and fat mathmatics. HELPP!!!!
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Weight Gain Friends?
I'm 98lbs and 5 foot 2. I've been small my whole life but I'm making it a goal with this app to try and gain weight. I wasn't exactly sure how much I wanted to be my weight gain goal but for me, any weight gained is going to make me happy. Just thought I'd post and see if anyone wanted to gain like me
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Intersting read: High rep-low weight vs low rep-high weight
Hi guys, this is high quality research and a good read for those interested. Obviously not meant to change anyones training practices drastically, just some food for thought. It's only one study, but still good stuff to think about. Link to article: http://jap.physiology.org/content/jap/121/1/129.full.pdf Link to…