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Non-Complicated Way of Building Muscle and Cutting?
So I'm asking this question for my boyfriend, who is naturally pretty fit and has never really had a problem with his weight in his life. He is really teachable and humble and comes to me for advice, but he's not the type of person to sit down and dig through tons of research. He's put on a little weight in his stomach…
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What happens if you only train arms? (Upper body training)
Because of a chronic shoulder injury I only train arms along with squats and other lower body exercises. What happens if my arms get too big for the rest of my upper body? Is it bad in the long run? Can it increase the risk of injury? Eventually I will train the rest of my upper body but i'm still recovering.
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Transitioning back to carbohydrates.
I’ve started tracking my macros again which has bought me to this forum. Over the last 2 years I successfully lost 40kgs (88lbs) on keto but have new goals to achieve. I’ve never been physically strong and aim to build muscle and strength through weight training. For this, I’ve decided to transition back to carbs but my…
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Weight lifting with diastas Recti
I was hoping to get back into a little bit of weight lifting. Are there any exercises I should not do? What about bench press and lay bar? Are they ok with a diastas recti? I am not looking to lift major weight.
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iPhone App for training program
Hi does any know a good iPhone app where I can just follow a program, I have a home multi gym so can do most routines. I’m starting tomorrow and just want one to follow. Thankyou
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Macros for reaching 10% body fat
Good day all. I am looking for some advice on macro ratio on how to reach a body composition of 10% body fat. I can see my abs and muscles definition but not like someone who is at 10% and I have been grinding hard, eating the same thing everyday, lifting in the morning, alternating from steady state cardio to HIIT every…
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Need help muscle building
Hi guys I'm looking for some advice please I'm getting a bit confused on my calories I need a day I have lost my weight I wanted to loose and a little more I'm wanting to tone up now as still got a bit of weight around my stomach I weigh 101.5kg at the min my calories I eat are set at 2415 my carbs are at 40% 242g , fat…
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Weight gain
Do you have to work out to gain weight or can you just eat more
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Foam roller
So many body weight exercises require a foam roller. How do they work and are they all created equally?
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Mental shift from calorie deficit to surplus
After tracking my food intake and working out over the last year I’ve been able to drop 30lbs. I’ve noticed some pretty stark changes in my body composition and like what I see. Building muscle is now my goal. So I’m struggling with the mental shift from fat loss (cutting calories) to bulking (adding in calories). I have…
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Weight gaining tips please
I'm 23 and weigh roughly 116 pounds. My job requires me to stay on my feet and I've recently incorporated weight training 3-4 days a week into my schedule. I've adjusted my diet to eat at least 2800-3000 calories a day with plenty of each macro but still seem to be stuck. Any tips?
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Next step: cut or bulk?
Hi everyone, I’ve been in calorie deficit for few months and I’ve lost 7 lbs. I’m 22 years old, 5”8 and I now weigh 130 lbs. I don’t know my BF% as I’ve not been able to measure it in quarantine. If this information is important, I can measure it now that the gym is open. My goal weight was 130 lbs and now that I’ve…
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Gaining weight and work out
This thing confuses me a lot. Work out burns calories. So why should one who is planning to gain weight do work outs ?
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Do you think it's important to eat "certain" foods pre/post workout?
Just wondered what people thought about this? I've heard mixed feelings. Some people say it doesn't matter what you eat when as long as you're cutting your calories and macros in. Others have said you should eat certain foods - high protein pre workout, carbs post workout. What do you think?
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Is calories the main factor for weight gain?
Most of the fitness people I ask for advice say to me that I should eat more calories. What I got to know about calories is that 100g of Potato chips has 500 calories 100g of chocolate has 550 calories Suppose if I each just 200g of chips and 200g of chocolate all day, thats 2100 calories. So if it's above my calories…
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Increasing Protein, Plant Based
Hi Everyone, Looking to gain weight in a healthy way and currently having trouble reaching my Protein Intake as Plant Based. If anyone has any advice on plant based recipes with high protein or additional ways to incorporate more protein in snacks or meals without overloading fat intake it would be appreciated if you…
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how many bananas in a day?
Hi All! I'm working on my nutrition plan to include as many quality calories in my diet as possible. 1 organic banana (150 grams) has 135 calories 30.5g carbs (out of which 27.2 g is sugar) 0.2g fat 1.8g protein Questions: 1. Is eating 2 bananas in a day safe? 2. High sugar content of bananas. I believe that the quality of…
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Bulking while pescatarian
I’m currently trying to bulk while only consuming fish and animal byproducts (no meat from land animals.) I keep getting told that it’s going to be really hard to gain weight due to me only eating fish as a protein. Any non meat eaters got any advice on how to bulk
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MyFitnessPal activity level?
How do I know which activity level to choose on MyFitnessPal? I am 28 years old, female 5’5 and currently weigh 175lb. Before coronavirus I used to be in the gym lifting weights 4x a week and went down to 162lbs ish but now resorted to home workouts HIIT workouts 30-40 mins 5 days a week. I know for my height and weight my…
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Next step?
I’ve been doing cross training for half a year through IFIT, I’ve seen some results but not as much As I’d like. What does your meals and meal preps consist of? What do you try to avoid? Since I really started working my abs they’ve been bloated for 3 weeks, what do I do? Even been told I look pregnant
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Macros for strength
There have been a few threads on macros recently, but I’m interested in what macro percentages lifters have - specifically women. Most of the journal (scientific) evidence seems to be based on men or young women (I’m mid-40s). Lift 4 times a week, 121 pounds and c20% body fat. I’m not looking to gain or lose - although…
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Ideal weight preference?
Ok, body builders/powerlifters.. I want to ask you guys what’s an impressive weight for my height/weight. I’m building up my deadlifts (I just started), and squats. I have a pr for squats at 165. Deadlifts weak right now at 125. I’m 166cm, 58kg. Muscle mass 36% I feel I could push more, but should I just push for…
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Overhead Press *whines* WHY ARE THEY SO HARD?
So I started the 5x5 program about three weeks ago and was doing great with my 5lbs adds... except for the damn Overhead press. I got up to 60lbs, and then hit a wall at 65lbs - and actually had to go backwards to 55 last night. I'm strong and solid on everything else... I've looked up some videos to make sure I'm…
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Can someone explain "active calories" and whether this means I need to eat more
I'm eating 2,000 calories a day. However, I'm following a HIIT/strength program at the minute to try get rid of the belly fat but tone up. If I'm burning, say, 600 calories in these classes do I need to eat back some of those calories? I'm so confused by the whole active calorie thing! Yesterday for example I was in the…
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Avoidant Restrictive Food Intake Disorder
Interested if anyone else is trying to gain weight because of an eating disorder?
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Help with settings on the default goals and advice
Trying to follow a programme to gain some muscle , basically bulk up, small frame skinny fat. Age 57, weight 10stone 8 67.2kg, height 5 7" = 170.18cm. Looking to increase my calories to approx 3000 a day, want to set my protein daily to approx 150g, day but not sure what to set fat and carbs to so any advice would be…
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Silver lining
I have put one-half inch on my arms just using bands during the lockdown💪 I am really happy about this. Has anyone else improved during this time? If so, how so?
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Advice on Progress so Far
So I've been working out for a little over 2 months now and based on these photos I can say that I've gained a bit of weight, which is good, and my arms have definitely bulked up. But based on these photos, can any fitness experts let me know if I am working all the muscles properly based on the changes? I have been…
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Dirty Bulk
Hello everyone, I am a 5’11 Male who currently weighs 137 lbs! I want to gain another 20 lbs. I started when I weighed 115 lbs. But due to the lockdown I’m unable to hit the gym. I was wondering if I could still keep a 500 calorie surplus, a bit of dirty bulk and just do basic dumbbell exercises. Do you think that’s…
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Opinions on what are actually useful suppliments/vitamins?
I put in a massive protein and suppliment order last week, with 10 kg of protein powder, 1 kg of creatine and a pound of citrulline. Realistically, this should be a 3-4 month supply. Maybe a little less as my protein goals will be going up as I work into maintainence. That being said, the stupid company just came up with a…