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FST-7
I am just now getting back into weight lifting and have started the FST-7 program. Has anyone else used this and if so how did you like it?
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Variations of the hip thrust as effective?
It’s so much easier set up wise for me to perform this lift on the leg extension machine (or even the Smith machine for that matter), and I’m wondering if anyone else here does this and if you find it is as effective? Also, if using a traditional bar, how about laying on your back as opposed to against a bench?
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Toxic workout environment
So I go to a gym that is newly built (5 years old) and as you would guess it has a large portion of members because it has the nicest equipment of any gym in the area. My problem is that while I love the equipment I feel like the weight room is a bunch of d bags that act really cliche and make the place uncomfortable. I go…
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P.H.A.T vs P.H.U.L
I am a natural lifter and I have been doing PHAT for only a week and I do seem to find it a bit easy and not to challenging and personally I like to challenge myself each time I do a workout. But I can say weather it’s working or not for me yet I will have to do it a few more times to judge the programme. Is one of them…
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Am I Overtraining??
Hello everyone: (5'3) My more normal weight is around 103-105 pounds, but I currently weigh 92 pounds. I lost the weight in a span of five months recently due to exercising more than my usual. I find it hard to believe that I lost so much weight by just walking at a fast because I know some people run for miles and don't…
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C4 preworkout - first time user
I do intense cardio (spin) and full body weights sessions (circuit training), using free weights due to restrictions from RA. I track my HR on a fitbit Charge 2. I know they aren't accurate, but like to compare apples to apples as between workouts. For example, I track each spin workout from the same start point to the…
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Sacrificing Cals in a bulk for entertainment?
Do any of you guys ever sacrifice valuable bulk calories to do an activity like basketball or football just to realize you now need an extra 1000 calories for the 2 hours you were running?
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Trying to gain weight
Any high calorie foods I can eat that will pack on a few pounds. I'm trying to gain not lose.. I'm very athletic and high metabolism..
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Cutting versus Bulking
Anybody have some good advice on how to cut properly versus bulking? What is the best time frame to do both and how should I meal prep?
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New Meta Analysis on Max Protein Intake and MPS
Just published from Alan Aragon and Brad Shoenfeld. Relevant to some discussions here lately. https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
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HITTING PLATEAU
Petite but buildable, at a standstill can’t seem to gain. Any tips?? Wanting to hit 135lbs currently sitting at 122lbs or so .. also trying to tone and weight train
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Consumption of calories
do I have to consume all allowed calories in order to weight loss OR its optional to me
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Paleo for cutting?
What has others done for cutting after bulking? So far I’m down to 65g of fat & 1700 cal from 2200 a day with the Paleo diet.
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57 Year old wanting to bulk
Hello, I am hoping somebody could answer my question. I am currently wanting to add some muscle to my frame. I have been working out consistently for awhile but just recently started ICF 5x5 to try to gain some strength as well as get some size. I have the usual old guy problems with belly fat but unless I get down to a…
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Effective ab building workouts?
Has anyone got a decent ab routine that builds ab muscles up that I could follow and that they know works ? Thanks all.
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Skinny guy looking to build some muscle
Any training or food plans that could help? Any help would good.
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Unable to put muscle on
Hello Can someone give me advice I am 56 yrs old and over the last 12 months I have lost 3 stones I am in the gym 3/4 times a week but Im finding hard to put muscle on I am on about 1550 calories a day is this to low
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How much to eat on rest days when bulking?
I’m doing the 5x5 program 3 days a week. I eat 3000 cal on lifting days. How much should I be eating on rest days?
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Awkwardly introduced
Hey guys, names Vanessa. I’m from good ole Kansas. I’m 20 years old and can’t stay still to save my life. Kinda hoping to meet other people who are going through a fitness journey of their own. My goal is to gain 30 lbs and start powerlifting. Baby steps though. Either way, hello (:
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which 1 of these 3 plans is best?
I have narrowed my research down to 3 workouts and im not sure which one will be best for me to follow i think really i have narrowed it down to 2 because i think the "full body" routine (workout 1) should be elimanated next. Please pick one of these workouts that will be the best for muscle and strength growth because my…
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How to load carbs on a lifting day on a workout week to maximize gains ?
How to load carbs on a lifting day on a workout week to maximize gains ? Say you are going to lift today in the evening and this is your first day of the week and you want to lift heavy with maximum glycogen levels . Is there a carb loading strategy you follow during the day ?
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Is this a good diet for bulking? How can I improve this?
I've been following this for about seven months. Feel kind of tired from it and have only seen a little muscle growth. How can I improve this? and does anyone have pointers or a diet to follow for cutting?
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Mass gainers
New to my fitness journey and my weight start is 103lb . I want to gain 20 pounds , but are mass gainers healthy and good to use ??
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Bulking with a damaged metabolism
Hey guys, I’m a 6’ 2” guy, 130 pounds, am 18, and have been weight training almost every day and eating around 2600 calories a day in attempt to bulk. However, when I got my BMR tested about a month ago (before I started lifting and eating more) it was only around 1,500 calories a day because I have a damaged metabolism…
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Muscle Gain Math - Bulking
New article by Lyle McDonald about how much of a calorie surplus is optimal to support muscle growth. Spoiler: prepare to be shocked: http://www.bodyrecomposition.com/muscle-gain/muscle-gain-math.html/
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Carb suggestions
What suggestions do you have for carbs? I am eating 4000-4500 kcal daily and about 500g-550g of carbs. I eat much food as I can but sometimes is hard to reach because I don’t have so much time to eating. I drink pos workout apple juice and acai juice. I am not worried about gain some fat now. My weight is 220lb and I want…
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New to this app
Hey guys I’m new to this app and wana introduce myself so my names charmaine I train 6 days a week I’m currently looking to gain muscle and tone have been in the gym 4 months now, currently using gold Protein and m4 preworkout what are your views on these I think they are pretty good, feel free to messege me and add me up
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how to gain weight without sugar and milkshake/ice cream addict!
I would love your thoughts on this. I am underweight, female, and trying to gain weight but in a way that does not involve binges or eating too much sugar. My question is, many friends and even my parents tell me to drink milkshakes for calories and weight. But I notice this is part of my 'compulsive' nature. If I drink…
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My full body training plan.. could it be better?
Here's a copy of my current full body programme, please can I have all of your input as to what I should take out and what I should put into it? I put it together myself and I'm probably not the most knowledgeable or experienced to put a plan together. do you all think a plan like this will be more effective then a 5 day…
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Food Help
So I've stayed semi-consistant for the past 20 day+ with getting the good in. A few off days, but that's normal due to life. I am, however, having issues hitting all metrics simultaneously. My caloric goal is around 3,200. The four main points I want to hit, but get skewed while hitting other diestary goals are: -Keeping…