stephxo1 Member

If you're burning out it's your bodies way of telling you to eat more. If this isn't what you want you do then scale back the workouts. And like others say, a program with structured sets and reps will allow you to fuel properly around your sessions. I scaled back from 5 sessions a week to 4 and upped my cals and feeling…

I agree, stick to the same scale which is sitting in the same place each time and weigh at the same time of the day (preferably first thing in the morning after a poop. TMI??? lol). And yeah sodium can mess with a weigh in so avoid scales the day after if you can. As long as your weigh in is consistent you're on the right…

You really need to be weighing your food and logging it before you can honestly say that those calories are working or not for you. I'm on 2700cals at present and gradually gaining weight but I couldn't gauge it properly without my scales and food diary. Good luck!

I've never done hip thrusts between squats and deadlifts. Did it affect your deadlift numbers at all?

MMMMMMM gammon!!!!! Keep up the consistency though.

Nothing to worry about, my weight fluctuates 5-6lbs on a daily/weekly basis depending on food intake, water intake, time of the month, etc, etc. Stick it out and your body will adjust accordingly.

I was just about to say to be more consistent with logging your food, only 1 day actually logged over the past week or so doesn't let you know what calories are working for you or not. Start logging, be consistent, stick to a set amount of calories for a few weeks and then honestly gauge if these calories are helping you…

Two different structured workouts that I have tried and gotten great results from are: Power Muscle Burn........https://www.muscleandstrength.com/search/query?terms=power+muscle+burn & PHUL........https://www.muscleandstrength.com/workouts/phul-workout Both equally as good although I'd also advise to opt for PHUL if eating…

I agree with David and the others on this one. Please try to enjoy your bulk as much as possible and don't get too wrapped up in adding on some fat. You won't get a gut unless you are in a seriously high surplus or your lifting program isn't up to par to utilise the extra calories. I'm in my second bulk cycle and enjoying…

Hip thrusts and cable pullthroughs will work those glutes. Agree with sardelsa/Stef here too with the variations of the squat. Plus lunges, add in lunges. BB, DBs, plates, curtsy lunges, add them all lol

5'9" currently 147lbs. Working my way slowly up to 155-157lbs over the next 4-5 months. Calories are currently at 2500 and if I stall at any stage I'll add another 100 in again. The perks of lifting heavy :)

I gained 17lbs over 5 months and was subsequently able to drop this off again over a 3.5 month cutting phase. I didn't beat myself up too much over the weight gain as my strength was through the roof and I wasn't fatiguing as much as when cutting. A bit of fluff around the mid section is to be expexted and as long as you…

Eat big, lift big. You can't choose where weight will go to but usually the stomach is the first place to get fluffier. Once you get past abs disappearing you can embrace muscle growth and extra strength in the gym. Fluff can be stripped off again come cutting season, for now enjoy all the foods and lift heavy *kitten*!

I also follow PHUL so Upper Power Lower Power A day of HIIT like tyre flips, battle ropes, one arm carries, prowler work etc Rest Day Upper Hypertrophy Lower Hypertrophy Rest Day I work shifts so the days I train varies but it's a 5 day training week, 4 day one if I'm extra fatigued from throwing in different HIIT…

I've been taking it for around 1 year now and sleep isn't an issue for me. I work nightshifts and this helps me enormously. Just a heads up though, the dreams can be pretty weird at times lol

Currently reverse dieting out of a cut and working up to my second bulk cycle starting in December/January time. Roll on more muscle gains this year again! Please include a message with any friend requests. Steph.

wannabf1t I've had a look at your diary over the past week and your calories range from as low as 1297 right up to 2449 with your average for the past week is 1711 cals per day. What I'd suggest is being more consistent with your intake and make sure that your weekly average is around what you think to be your maintenance.…

I'm starting to bring some GVT in alongside PHUL to try to gain some size on my glutes, quads and hamstrings this bulk cycle. I'll keep you posted. And interested to hear other peoples thoughts too.

I mix 5g in with my pre workout and never did a loading phase. I'm in the final week of my cut and dropped it just to see what happened with my weight. Almost 2lbs weight loss pretty much within the first few days of cutting it out. But no noticeable difference in appearance so it must have been water weight disappearing.…

Yip, log everything! And I prefer a cheat meal rather than a cheat day. A whole day would take me the rest of the week to claw back to maintenance and I'd feel like crap after it too. Plus as you're logging and seeing the calories going up, you might stop that cheat day a bit earlier than you would without logging!

Dry otherwise you're weighing it including the water it has absorbed during cooking.

I'll be heading into my second bulk in a few months time once I finish my current cut and reverse diet back out of it for a while. Started my first bulk when I was around 19% bodyfat, don't start until you feel lean enough or the weight gain might put you off initially. Currently unsure of bodyfat but feeling leaner with…

If you're looking to add some mass onto your frame then expect to gain some fat along the way. I went from 19% up to 25% in my last bulk but added some good amount of muscle mass along the way. Remember, that once you reach your bulking weight goal then you can drop bodyfat down again pretty quickly by going into a slight…

If abs aren't showing then possibly lower your cals into a bit of a deficit to bring your body fat down. Certain types of foods e.g. processed foods will store excess water and cover any abs that you may have so cut these down also. Plus you need to actually have built up some abs before trying to drop body fat otherwise…

Water water water and low sodium intake. And by lots of water I'm talking around 8 litres/1.75 gallons a day!

Weight lifting, minimal cardio and eating in a deficit will burn fat and shape your physique like no other combination. Totally depends what sort of look you're after though and what sort of exercise you enjoy. Good luck!

Foam rolling, stretching, bath with Epsom Salts but best thing is to hit them again until they get used to it :)

I've kept lifting while cutting for the past few months and it's paying off for me. The thoughts of not lifting and risking losing muscle mass in the process scares the life out of me lol Keep lifting, your gains will thank you ;)

You look more than ready to start a bulk. Last year I got down to around 19% before starting a gradual increase of cals and into a successful bulk. Now don't go mad and increase cals by 500 straight away. Take your time and build up to it. I took 6 months overall gradually increasing from 1800/1900 cals to 3000cals for the…

I'm following PHUL on a deficit and it's going ok. It focuses on 2 hypertrophy days and 2 power days working the entire body. Yes, my lifts might not be as optimal as on a bulk but I'm still lifting some good numbers. It's all about progression so as long as you're either increasing reps, sets or weight as you go along…