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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…
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Barbell Bench Press without spotter
Hi all--I've been looking over quite a few of the beginner/intermediate weight training programs posted in the link provided in the sticky thread up top, and many of them recommend progressive overload with 5 or so reps of traditional barbell bench presses. I've avoided the barbell in the past when I don't go to the gym…
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Gaining muscle without a calorie surplus?
I'm lifting 5x a week and have upped my calorie intake to about 2800-3000 a day. This is about maintance for me. However when I factor in the actual exercise and averaging 13,000 steps a day it usually puts me at a calorie deficit. That said, do I need to factor that in to the equation and aim for even more cals to support…
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Short gaining cycles while slow cutting?
I set an arbitrary goal to hit 13% bf in the "bod pod" air displacement machine. Started two weeks ago at 185.6 / 21.4 with a 1k calorie deficit (2 lbs per week). After two weeks, I'm about 4 lbs down at 182.2 / 20.5 That's almost a 1:1 lean-to-fat-loss ratio, so I've increased my calories to a 500 deficit, hoping for a…
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Calorie Consumption
How often will it be alright to miss a calorie goal by about 1/4 to as much as 1/3 of my goal count in a given day? I find it hard to consume as much as 3000 calories per day every day
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Gaining Leg Strength after ankle surgery
OK - brief history -- 38 year old female, run 12-15 miles/week, lift 5x week (Current bench press is 3x10 at 135-145lbs). I had ankle reconstruction surgery January 2017, so 13 months ago. I've been running for 6 months, so all is good, but I can't seem to gain strength back in my legs. I'm only squatting 95 lbs for 3…
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Stregnth vs hypertrophy for size.
I have been lifting for just over a year now. In the past 1.5 years I have lost 130 lbs and started to get fit. I have done stronglifts 5x5 and phul. I prefer the 2/3 day a week full body programs due to busy life with 4 young kids. My current lifts are squat 3x5 300lbs, deadlift 3x5 375lbs, bench 5x5 165lbs, overhead…
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Cut or bulk
Morning all. Hope this finds you well. I’m hoping someone can offer some input into my current body state. Bit of quick background, down from nearly 16 stone to 11st 3 over the course of past couple of years. 5ft 9, 33 yrs of age. Once I got down to a good weight I joined a gym to get the definition my home excercise…
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To skinny it’s ugly!!!
Hi! I think I’m so skinny it’s ugly and idk what to do about it cause no matter how hard I try to gain weight I don’t gain!! Someone help!!!
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Full body vs split training
Hi all you have all probably all heard this question a lot or are maybe asking the same question yourself but is there really a difinative winner when it comes to full body vs split training or is it a case of both can work equally as well for different people? Or is one really superior to the other? I’m looking forward to…
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Workouts
I’ve been training on and off for the past 6 years I think it’s really good to keep on adding or changing workouts so they don’t get boring and then you end up not enjoying it , Mind u I hate the treadmill haha
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I Need help training
Hi Im looking for help with training i need help planning workout routines been at this for a year battling colds injuries laziness want to build more muscle especially in my arms can anyone help me ?
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Having a hard time eating my cal goal.
I have to eat up to 2,300 cals a day! It’s so hard! I always have 800 cals to spear and I have no idea what to use it in. Any advice for me to reach my goal and not keep snacking throughout the day and just wondering what imma eat next!
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Trying Something A Bit Different
I never used to really count macros last time I got close to my goal. This time I'm trying a workout program that's got me eating more (about 1800) than I'm used to (1300 or so). I don't tend to burn much in the way of calories day to day - according to my fitbit. On a good day I MIGHT reach 2,000 calories. I'm feeling…
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Face training
We all know it takes about a month to see whole sale changes to your body, maybe even less if you have muscle memory. However what about the Face? Any tips to target it. I'm worried it won't change back to my devilish handsome self
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Abs
Need abs advise?