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Help with muscle gain diet & workout (I'm slightly new to macros and clean dieting for muscle gain)
Hi all, I'm new to the balancing my macros and I've put loads of effort in researching not just the right foods to stay under my desired caloric limit but to get the right balance between protein, carbs and fat. Below is a summary of my past and present workouts and nutrition: Workouts: My past: As of January 8th 2014 I…
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weight gain
any advise on gaining muscle while losing body fat
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on a Bulk, trying to get my nutrition down, IIFYM, etc..
Hi everyone So I have been reading up a lot about nutrition, particularly when it comes to gaining weight on a bulk. I can't seem to gain any weight (I am currently eating 3700 cal a day). Here's my breakdown of my macros: 3700 cal 144 fat 370 carb 231 protein I'm thinking of reducing my protein a bit, and upping my carbs.…
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Bulking for the First Time
This is my first attempt at bulking. Just curious what others have done in their first months of bulking? 5 lbs? 10 lbs? or more? Wondering what people have had that has worked for them.
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Insecurity
So I am trying to get back to at least a BMI of 20 (rn 19.4) to be healthy again. People openly tell/told me I looked to skinny and I hated the comments and looks I got from my new classmates. Started eating more and exercise regularly plus strength and I see great results after 2 months. I don't think people notice too…
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My arms are skinny--increase volume?
Okay, I cannot believe that I am even posting this question, but here goes anyway. I have skinny arms and would love to make them bigger. I'd love to add more volume, but I'm completely squeezed for time (I have exactly 35 minutes to go to the gym each day, which is just enough time to get the big muscle groups each time).…
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Bulking routine and tips for a woman
A friend of mine came to me asking to help her out with gaining weight the right way. I'm used to most shredding routines and understand bulking concept to an extent. I was wondering if any female member could help me out with a program that was successful for them and what tips would be useful. Thanks
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Clean Bulk
Hey guys, I'm playing with my macros a little and working on my clean bulk. Currently I'm reaching around 250g protein, 2700Kcal (+/- eating back Cardio kcals), its the Carbs that I'm wondering about. Currently I'm going to around 240 mixed carbs (for the most part), is this too many do you think? I'm aiming for a lean…
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Strength training noob - please help
Hello everyone, I'm seeing nice definition in my arms from lifting and in my legs from running, but my major problem areas (midsection and back) are still flabby as all get out. I want to tighten it all up and cut the rolls off of myself. So I've decided it's time for a change in my exercise routine to try and cut more…
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Lean enough to bulk? Down from 195 lbs in Jan this year to 143.8.
http://imgur.com/a/5Ec4s/all I am currently reverse dieting for the next two months and plan to eat 2500 cals a day. I want to do a slow lean bulk with the goal of gaining .5 lbs a week.
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bulking friends!
I need friends that bulk!!!! Please add me!
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Food Allergies Complicate Things
Hiyo! I didn't spot a food allergy forum, so do let me know if I'm in the wrong place. Unfortunately, I became seriously ill about a decade ago and then again about 5 years ago. My weight dropped to 89 pounds (I'm 5'4") and has only recovered to 95 pounds. Both times, after a lot of rigamarole, I was diagnosed with food…
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How to gain muscle in my ankles?
My legs are killer, i have nice calf, hamstring, and quad muscles. But i have really skinny ankles and it looks weird. Any tips?
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Gaining 10 pounds without getting "fat"
Hi! I'm a 21-year-old female looking to gain about 10 pounds. I'm currently 5'9 and 120 pounds. Ideally I'd like to be 130, and I want to maintain a healthy, realtively clean diet while gaining the weight (I eat pretty healthy, lots of fruit and veggies, it makes me feel good!). I work out 5-6 times a week (3 days of…
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needing a boost/motivation
So I had a bad case of the stomach flu last week and lost a bit of what. I'm also in recovery from anorexia and have been working on gaining anyways. I just need motivation and a pep talk or something. I'm scared to restore weight and it's making me want to restrict now so I don't have to gain. I don't want to loss but I'm…
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Looking for some encouragement/advice. Women bodybuilding
So I'm looking for any advice, opinions, encouragement. Anything you got for a beginner to the program. I enjoy strength training over cardio and have done some lifting so I am excited to start this program but feeling a bit overwhelmed. I just calculated my caloric intake for the first phase. At 5'3" 134lbs I'm @ 27% BF…
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Do I have too much belly fat to bulk? Pictures Attached
I am 19 years old, male, 5 ft 6, and weigh 140-143 lbs. I have been cutting since May 2013, with the exception of 2 two week vacations. When I started, I was 190 lbs. My arms are like twigs and I am thin everywhere except for my abdomen. I feel that I still have a lot of stubborn belly fat and lower back fat. I had a…
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Need to gain weight and can't workout
I have digestive issues that have caused me to drop a bunch of weight in the past and left me susceptible to injuries due to not being able to eat enough at times and under recovering from workouts. So my doc wants me to gain 10lbs while not working out as I'm currently injured and even if I wasn't he doesn't want me…
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I have no clue how to bulk
Ok so i do lift weights but i focus on running more. I want to start a bulk but i have no idea how. Can i bulk and still run 30 plus miles a week or should i do a mini bulk and cut out running during that time? I am scared that i will only just gain fat and not muscle. I went on scooby calculator and put in my stats as…
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Bulking but HUNGRY and gaining too fast :-(
I am a couple of months into my first bulk, and have a problem: I am so damn hungry all the time, but if I increase my calorie target above the current level my weight shoots up way beyond what I can reasonably gain as muscle. I am a woman, so can't put on muscle as fast as the men (jealous - you bet!) so am bulking with…
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Eating fats within 3 hours either side of a workout.
Hello. Does anyone know if this is a myth or if it is something i should try and stick to? I was told it slows down getting any nutrients into your blood so not a good idea too close to a workout - before or after?
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Eating disorder --> Always hungry
I am recovering from disordered eating. I used to eat about 800 calories a day and I slowly have been able to raise them this past year to 1800-2000 yo-yo-ing. However, it isn't consistent and I end up thinking about food all day. I lost my period over a year ago as well and now am concerned about not being able to have…
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Measuring BF%
Hi all I’d love to get some of your experienced opinions. I started bulking in October and I am about 5lbs up. I never had my BF% measured at the start (probably should have but ah well) and I was thinking of picking up some callipers to check my progress at home. Would this be completely pointless and add more worry or is…
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Going to the Super Market
I'm going grocery shopping soon. What should I buy if I want to bulk? Keep in mind that I am a poor student.
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I want my abs to Pop. Please help
Hi all, New to fitnesspal so not too sure if I have posted in the correct message board. I want my abs to pop. I like the defined look (the distinct definition) especially the "v" line. I weigh 8.8 stones, 24 inch waist, I work out 5 times per week. I'm looking for the correct kind of advice and so I'll provide a little…
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Gaining weight after cancer operation
My mum is currently going through chemotherapy after having her stomach removed for stomach cancer. She has lost so much weight so quickly and we need to up her calories so she doesnt lose much more weight. She cannot eat large meals any more, and is struggling to get enough calories. She cannot eat sweet food (she tried…
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Bulking prerequisite: Maintenance Levels
I should preface this question: I wouldn’t by consider myself to be ignorant, but when it comes to my knowledge and amount of time spent actually researching what I need to know about fitness/nutrition, you could probably define it as ignorance. That said I know what I don’t know… And I want to become educated. So bear…
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To Eat or Not to Eat? I met my macros but MFP shows I have 300ish calories remaining
So, I met my macros today pretty spot on (atleast percentage-wise...my grams are a bit off) but MFP is giving me about 320ish cals left to eat. Should I eat those extra cals and try to divide them among my macros to keep the percentages where I want them? Or just avoid eating since I've already met my protein, fat, and…
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Which split should I do?
Hey all, so I'm in a little bit of a jumble... I'm in a mix up of which to choose of three splits: - 5 day (each muscle group) split, weekends off. (Strength + Hypertrophy training on same workout) - 3 day/rest/3 day split (3 day hypertrophy, rest, 3 day strength, rest) - PHAT split (similar to layne norton's and the…
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Need to do squats - no squat/power rack
Hi everyone. I'm going to start a 5x5 lifting program tomorrow, and need to squat. I'm new to this, so please forgive my ignorance. Previously I have just been doing dumbbell squats. Problem is, my gym doesn't have a power rack or squat rack, just a Smith machine. From my research, I've deduced that Smith machine squats…