hanymamdouh Member

@Gustaaf85 You are fine man :) PM me if you need anything.

@Scamd83 I tried all methods regarding to carb timing, I also did Cyclical Ketogenic Diet for 3 months, my conclusion is; it depends on your daily energy expenditure, workout style, and goals. To be more clear: * for workout days all of my carbs are concentrated around workout (pre / post) and at breakfast * for active…

@Scamd83 On non fasting days I try to eat clean as much as possible without hindering my gains. Usually I eat 3 main meals with 1 snack. All of my meals revolve around protein. I'm not fan of protein powder as it lefts me hungry and leads to binge. Instead I opt for whole food which is really makes me full and regulates…

@Scamd83 5/2 cannot be one meal as its main purpose is to enhance insulin sensitivity. For non fasting days you can ignore counting in case you eat clean whole food in moderate amounts. If you don't want to count, easily fill half of your plate with protein, other half good carb (like steamed rice, sweet potato, etc.) and…

Beginners gain strength as well as muscle mass whatever workout they do, even on random exercises. I'm here comparing to methods for consistent real strength gains. All programs are equivalent if you are still beginner, and you are counted as beginner if you can't squat at least your body weight, deadlift 1.5 your body…

@Scamd83 5/2 diet for lifters is very easy and effective diet. Briefly; you eat your normal diet 5 days a week; counting or non counting your calories, just do whatever you do. For other two days you only eat 2 meals; each meal is 400 kcal only, with 12 hours in between. So for example; if your breakfast is at 07:00AM,…

I don't recommend program dedicated to increase raw strength such as SL5x5 or 5/3/1 during cutting phase, as your main target is to increase strength that contradicts with low intake. However, if you want to improve strength and reduce BF% it is better to do 5/3/1 along with 5/2 diet for lifters as it will enhance insulin…

Hi, you should focus on lifting weights, and do compound movements; they are 5 basic movements that works almost all muscle groups intensively Squats: primary targets legs, glutes. secondary targets abs and core Bench Press: Primary targets chest, triceps, front shoulders. Secondary targets abs Barbell Row: Primary targets…

IMHO it is better to build a lifting routine regardless of partner and keep your inner drive, also it is important to make lifting a habit more than a target, that way you won't stop lifting throughout your life. If you tied lifting to something; gym or partner or whatever, you will lose your motivation and may stop…

240lb x 3 reps while on deficit for 3 months and fasted. Didn't test my 1RM after good refeed :smile:

Add them as supplementary to your days where you don't do DL. Keep the weight high enough to gain strength and stick to low volume as I mentioned before; 4x3 is fair enough. What is your current DL and Squat 1RM?

Do you do bench press and bent-over barbell row? Try SL5x5 and you will progress.

Stiff-legged Deadlift or Romanian Deadlift, use heavy weights and less reps, I recommend 4x3 set/rep

Thanks all, I was so worried. @dashbeaujippers I've sent you FR

That is it. Muscle mass = Eat at a surplus

Thanks so much @crazyjerseygirl for you kind and motivation. That jerk is famous nutritionist, but he is well known to be impolite with all people. As all of you respective members advised, I will keep on working out and lifting heavy. I will not stress myself anymore, and as advised by @professionalHobbyist I will give it…

Thanks so much @sticky130. I will rise my daily intake a little bit and focus more on compound exercises to enhance core muscle mass as per your advice.

Thanks rabbitjb. Do you recommend certain workout program? some advised me to do SL 5x5 others insist I must do tons of cardio 6 day per week. My current workout plan is: Sat: pecs, tri, abs Sun: Legs, abs Tues: Back, bi, forearms Wed: delts, abs Example of pecs workout: classic push up: 3 x 8 (warming up) flat bench…

I recommend you start 30 days shred program by Jillian Michaels; it is a great program; a combination of cardio and light strength training that will prepare you for serious weight lifting. My wife follows the program and she got good results, lost 2 kgs and toned some body parts.

My lunch for weight lifters who are on KETO ONLY 50g Roumy Cheese 3 eggs scrambled with 1tsp olive oil 3 Chicken Franks 50g cucumber 50g tomato 15g green onion 1tpst fat-free mustard Total caloris 908 Carb: 9 Protein: 53 Fat: 73

You are awesome, great transformation. Keep on weight lifting pal :smile:

8 :)

9

Try to stay away of any artificially sweetened beverages or drinks link Pepsi Diet and Cola Zero, they contain aspartame as sweetener which is very harmful, I got a lot of problems regarding to my thyroid gland because of using aspartame.

Good luck to you, if you need help PM me.

self confident :)

Muscletech NitroTech Whey Isolate +100 Vanilla flavor is very nice without any additions. Also GNC Pro Amp 100% Vanilla Icecream is very nice, but you can enhance its taste with tsp of cocoa powder. Be careful of MuscleTech 100% Whey isolate as it contains 3g of creatine per scope.

That is!!

romantic