Nolan1009 Member

I didn't necessarily think you were wrong in the first place just wondering how the estimation calculations worked. But yes, unless you're professionally tested they're all just estimations.

This is very true lol. I'm pretty much just bulking/cutting till I achieve the look I want so I guess the numbers are pretty moot anyway.

Pretty much, except you will have decide on a surplus above maintenance that you want to start with. 250-350 is pretty standard for women. It will be hard to get an accurate idea of whether you are steadily gaining .5 lb per week in the beginning because of fluctuations due to increased glycogen/water storage. You should…

Just out of curiosity, how do you estimate 2.5lbs? Is that a conservative approach? I would think with 9lb gain for a male that it could be closer to 4lbs. Assuming you gained at a steadyish 1lb per week. I'm not disagreeing with you just trying to expand my knowledge on the subject. Is that taking in to account that some…

I just checked out your profile, congrats on your weight loss! So you pretty much know what to do to lose the last few pounds. I would make sure to accurately log during cut and maintenance to get starting point (TDEE) for bulk.

Okay so to cut you're going to want to eat 250-300 ish less than maintenance, some people do 500 but I think that would put you too low. I would start around 1500 and monitor your progress. If you are happy with your current weight then getting down to 140 might be sufficient to start your bulk, see how the cut goes- when…

How much you eat during each phase will depend on your maintenance calories. Are you currently maintaining your weight and do you know how much you're eating to maintain it? Personally I think you should cut down to your goal weight first, with your lifting program you should maintain a good amount of your muscle and lose…

Nice work! I've been bulking since Thanksgiving, so about 2 months (up 5lbs) and have got my bench press up to 105 which is a PR for me and I think I could even get 110. May attempt it on Saturday. Would love to get to bodyweight (120-125). Struggling a bit right now on whether to keep bulking for a few more weeks or mini…

And actually I should have mentioned I alternate chest/shoulder exercise to some extent ( as opposed to all chest exercise then move to shoulder) for example today I started with bench then went to OHP, those are my compound lower rep movements, then I went to incline press which I do in a higher rep range.

I've done it both ways with chest/shoulders (push day) and separate chest/tri and shoulder day. I guess I'm not as concerned with chest as a guy would be so I don't do as many exercises for it and I'm okay with doing it once per week therefore this advice may or may not work for you- I was doing chest once per week but I…

What stood out to me is 4 push days in a row - chest/shoulder/tri/chest. Those muscles all get used in pushing movements to some degree so would spread them out more. For me personally, I don't do chest/shoulders on back to back days (sometimes on the same day though)

Actually I would say this supports weighing more frequently so you can see the trend. If you only weigh once a month you might get a day where you are holding more water and won't be able to accurately tell if you're making progress. As long as you can mentally handle that some daily fluctuations are water weight and you…

+1 Stick with it! :smiley:

:D

Funny you use the term low nutrient dense food. I'm studying my nutrition book as I have to recert and those are the terms the use- high and low nutrient density, high and low calorie density (I just read that part a minute ago :smile: ). I think these are much more appropriate terms than good, bad, healthy and unhealthy.…

No, depending on the day I'll start with compound lift with lower reps. Squats/deadlifts on leg day, bench on chest/ sometimes shoulder/arms as well, start every back and arm day with pull-ups/chin-ups, ohp on shoulder. But yes I'm partial to a bro split :smiley:

I would definitely bulk. I did a comp about 2 yrs ago and was 5'4" 108 day of. Prob around 14-15% bf but I was just lean with very little muscle. I didn't bulk beforehand, I started at 120 made some newbie gains and then prepped to 108. Since I lacked the muscle mass I had to get that low in order to see abs (there is a…

Thanks @sardelsa‌ I agree, definitely a mental ride, I've thought about stopping a few times but then I'm like "well all this gym effort is gonna go to waste if I don't eat enough to make gains :smiley:" lol @MrM27‌ - Typically Legs/Chest,Shoulder,Tri/Back,Bi/ Legs/Shoulders/Arms or Legs again. I start all workouts with…

I train 5-6 days a week for approx an hour and I don't consider my training inadequate. I've considered doing less but I love it too much, all my lifts are progressing and I'm getting the results I want so I see no reason to change. Different strokes for different folks. I suppose if your goal was strictly strength it…

For the girls-I finally got passed the mental block of gaining weight as I realized it was the only way I was going to develop the muscles I wanted. Also coincided with a forced break from running and racing where I didn't have to maintain race weight. I'm 6 weeks in, started around 119-121 but immediately jumped to 122.5…

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Negatives, band assisted and flexed arm hangs for time did it for me. Plus consistency- working at it everyday.

125 for deep squats. Parallel/just below 165/175

Yup for sure :D

Obstacle Racer! :D

Jay Robb- minimal ingredients, stevia instead of sucralose, great taste :) I also like Blue Bonnet but it's a bit more pricey

Thanks, I still lift when I'm running but it's difficult to gain any strength (or muscle) at 60-80 mpw (I was running that much specifically to hit some lofty race PRs), I was mostly just maintaining what strength I had. But lifting is what helped me get much faster in the first place so it's always part of my training. I…

Hit 3 sets of 5 @ 90 comfortably without a spotter this morning, that's definitely an all time best for me. Going to attempt 100 w/ a spotter this wknd.