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Gaining Lean Body Mass and Daily Calories Problem
So, im trying to build a bigger physique, gain weight in other words. However i want it to be a clean bulk. Anyway, my problem is that i don't know if i have calculated correctly my maintenance caloric intake. I mean im hungry most of the times when im supposed to be eating in a caloric surplus. Im a 21 year old 71 kg 1,79…
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gain weight but not fat
I'm currently eating at a deficit and getting close to my target weight but i still want to reduce my body fat %, i understand that to lose more fat i'll probably have to lose more weight. once the fat % is at a low enough level i want to gain weight to make my target weight then maintain. Does anyone have any tips to gain…
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Need help with exercises for petite women.
Hello everyone, Can someone give me suggestions of exercises for petite women? My goal: to gain 3 lbs - 8 lbs and exercise to look fit. (like this girl Kacy Catanzaro http://www.youtube.com/watch?v=XfZFuw7a13E) - About me: 24 yrs old, 92 lbs, 5 feet tall. Although I am skinny, but I do have belly fat. I walk after dinner…
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Need to clear confusion on calorie intake, please help!
Ok, so I am starting again with my lifting.. but instead of going into it wrong like the first time (long story, lol) I need to KNOW how many calories I need! Right now I weigh 112, 5'2'' -- I want to gain muscle mass. I know my daily calorie intake is about 1250-- do I add 500 calories to that for gaining? I keep getting…
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good or no?
so I was working out for a while 6 days a week alternating chest and back, shoulders and arms, and lower body working out each group twice a week and it was working well. I'm in the military and recently PCS'd and so my new job office doesn't afford me the two or so hours a day I'd like to work out. would I still see…
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Lifters with open diaries!
I am looking for some nutrition ideas! I lift three times a week and am looking to gain about five pounds. Any female lifters out there care if I look through your food diary? I try to eat between 2000 to 2500 a day and get lots of protein. I'd love examples of diaries or new friends who eat that or more. Feel free to…
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What are your favorite Carb Powders?
Just taking a survey. I'm currently grinding up oatmeal into a powder in my whey shakes to get the calories up.
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hit 4000 cals today
So, today I crossed the 4000 cal mark, I'm trying to make a massive weight shift but obviously not trying to put on fat. At the moment I'm working out three days a week on all the major muscle groups trying to increase my muscle growth and strength in every direction. I also Bicycle 3km most days but its all flat and I…
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Proposed structure/plan for healthy bulking/fat loss.
I am roughly about 15% body fat, most likely. I can't afford a doctor and I don't have insurance, so I can't give you an exact number. Don't ask for something 100% accurate. Goal: Bulk Current weight: About 180 Height: 5'9 Body Fat estimate: Listed above. This is not 100% accurate, but after a few tests of sorts, seems…
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I started bulking and I can feel the fat...
I don't know what to say, I feel a lot stronger, I've been lifting two weeks now, but I can feel my stomach is getting flabbier and it's making me a little alarmed, is it normal? Will things transition and some of that move to more muscle and my physique will recompose itself over time? The scales has gone up maybe a lb?…
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Right leg bigger/stronger
Ive been noticing that my right leg is stronger and bigger than my left. And sometimes when i squat or do any leg exercise i feel my right glute being worked out more theman my left. I try to maintain a balanced form.. any tips?
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Making gains with lighter weights?
I think for a while now ive hit a plateau w muscle gains and im80% sure its because my diet is crap as in i dont eat enough to bulk up. My strength continually sees improvement but not so much my muscles. So heres my question.. lets say i stopped noticing gains when 155lbs was my max squat weight. now i am squatting 205,…
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Calories for bulking
I have read many posts as well as other sources and the advice seems to be all over the place. I'm 5'11" and 162 lbs. I don't have much lean mass on me and have a little bit of body fat on my stomach and love handles. I was losing weight up until I made the decision to bulk. I think it would be more effective for me to…
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rep range for a bulk ...
something I am curious about. Starting on Monday I am going to be increasing calories by 250 a day, currently at maintenance, with goal of adding about .5 pound a week over next few months. This is my first time doing a "bulk"…was going to do one last winter but chickened out because I was worried would put on "fat"…stupid…
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Lean bulk
So here is my situation...I just did a 15 week cut, leaned out by 20 ish pounds. ( that ended the last week of August ) I have a decent amount of muscle built up but currently do not know my bodyfat % or bmr. Last time I checked, bmr was around 1550. My bf% is probably around 10-12. I have decided to do a lean bulk and…
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Your not a dr but do you play one on Mfp?
Ok so my hips are "off". Between sets of squats a few months back I self adjusted by popping my lower back and went back to finish 2-3 sets or so. Over the next 3 days pain got worse to the point where I was couch ridden and everything from standing to sitting and laying down was painful. I had more mobilization within a…
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New and need help
Hi everyone, I'm completely new here and to the general topic of fitness and calories.. I've been going to the gym now for 2 weeks, 3 days a week and I absolutely love it. At the moment it's general strenght building, no splits (gonna change that in some weeks ). Now I'm confused with what my weight goals are for the App.…
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Some opinions much appreciated..
First off, let me say my goal.... Muscle gain. Not necessarily bulking or cutting. Just progressive gains. It grows as it grows. I work a night shift job. This is usually 4 times a week, and I might walk 3500-4000 steps a shift. I'd guess this is 1 1/2-2 miles. I also do a moderate jog 5 times a week, 30 minutes a time.…
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For girls who lift or men who know?
I have been lifting about a year now. I've always lifted to 10 reps. Did 4 sets of DL, squats, and bench. I am now considering upping the weight and doing 3 sets of all of the above but only 5 reps. I was told by a friend that this could possibly make me bulk with the increasing weight? I don't eat a massive amount so I am…
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Mass Gainer Protein Shakes
I was doing a lot of reading and research on mass gainers, and IMO they are BS fillers. There are few to none worth getting. Due to price and ingredients! My plans are just getting the cheap ON Whey, and making my own mass gainer with good clean carbs such as fruit and oats with some healthy fats thrown in as well.…
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Hammys
My quads have blown up but I want my hams to be just as shapely....... I've been SLDL, deadlifting with feet apart (dunno technical name), leg curls (75 lbs, 3x10), plies with a 40 lbs bar, squat 125 x 3 (trying to focus on all my weight on my heels)... need more tips or suggestions
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Should I increase my surplus? - Clean bulk
So after running a deficit at around 1700 NET calories, I dropped to my desired weight and started going to the gym. I go three to four times a week, three days doing 40mins of weights (Chest/shoulders, arms, legs/core) and a kettlebell class if I make the fourth day. I still cycle commute and play sport so do do cardio…
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What?
Alright... My BMI is at 23-24.5 (says this calculator I used.) My issue is that I still have small patches of fat on my legs, belly, chest, and rear. If I lift heavier, will that all go away? And another thing is how can I become more lean and cut?
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Stuck with reaching calories
Here is what I had yesterday I can't seem to reach, what would be something light I can eat to reach this
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losing too much weight
I am 5, 3 and my goal is 120 lbs.I am at 130 so I know the last few pounds will do .I still want to keep my curves.Is there someone who ended up below their goal weight and end up too skinny? My apetite has decresed so most of the time I am 200 below my goal.So I am afraid that I am going to keep losing weight past my goal
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Do you really need protein shakes?
Alright so, the protein shake I make is homemade (no protein powder): 1 glass of Milk, 1 banana, 3 tbsp oats, 2 tbsp PB, 100 gms cottage cheese and 10 almonds. 33 gms of protein for like 700 calories total in the blend. I find that ratio, especially when I consume the shake twice a day, as very inconvinient. The shake is…
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51.8 KGS. Wanting to gain. Advice please :)
hey guys, im 24 years old and 51.8kgs. last week I started using my fitness pal and eating around 2588 calories per day and have gained a kilo this week :) . but today I calculated my BMR and TDEE and was given 2069 calories to bulk P114 F51 C284. So now I am wondering which one to stick to?? Any advice from experts or…
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Gaining weight and tonification
Hell there I'm new here; just looking some ideas of what workouts will be good for gaining 20 pounds withing 8 weeks, as well as tonification. I;m about 6'2'' and currently weight 160 lbs. I just don't know where to begin.
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Saved by the Bagel
Finally my weight is starting to go up. I have gained 4 pounds! Its the first time in a year I have gained instead of lost and I am really happy :) My hips are hurting less and my period has even returned (even though it was a mild one) After looking at my diet I started to eat a lot of Bagels as I found them easy to…
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Binging/Cutting Weightlifting? so confused..... :(
So. My TDEE is 1500 (I'm a small woman), I've been trying to gain muscle mass and eat a NET of 2000 calories a day. And every couple weeks, I will just binge like a mad man. And I'm talking 4000 calories OVER my daily allowance. (I know, it's a problem, I'm working on it) I usually compensate by netting a 1000 the next 4…