keithcw_the_first Member

I cannot! Well, the split squats yes. So I'll start working my way up from there. Glad to know I'm on the right track.

Do you have an estimate of your BF% now? Or, your BF% when you hit your goal weight?

Protein isn't actually the biggest part of weight gain; its calories. Consider that a gram of protein has 4 calories, while a gram of fat has 9. If you're eating enough to gain weight you may be able to get your protein without a supplement.

Oats and cold brew coffee. L-citruline sometimes.

I really appreciate the input, guys. Will continue monitoring and adjusting as necessary.

I guess I thought I had the system beat. What's your daily goal?

Hmmm, okay. I'm not sure if I need to adjust my surplus yet; I think by next week I'll have a better idea. I'm leaning towards "yes" but right now it's too soon to tell I think. I've been taking a rolling average weight so I've been keeping daily weigh-ins (taken in the morning). Now it sounds like too much data could be a…

We'll see what the future holds, then. I have MFP set to gain .5 lbs. a week, and I'm getting adjustments from my Fitbit. I'm averaging roughly 3200 calories intake per day, depending on how active I've been. These numbers sound reasonable based on what I've heard from others, but of course each person's set up is going to…

So, that brings up a question I've had. As MrM27 pointed out, three pounds can be gained or loss over the course of a day no problem. What is the standard for evaluating weight on something as jumpy (data-wise) as a bulk? I'm using weekly averages. Should I just look at it over the course of a month? Is a month too long to…

That's true... I guess I was imagining more along the lines of "eat at 500 cal deficit for two or three weeks and then resume bulk" - whatever the scale weight worked out to wouldn't really matter. The goal would be to keep the fat gains in check.

Bump.

Yes, this! That's exactly what I'm talking about. Granted, I can't do most of those but I am working my way through the progressions. So far I lack the balance for levers of any kind.

Yes, I think most people assume I'm talking about banging out 100 crunches. And I guess a lot of people are talking about that. But I'm not. I would imagine that as long as it's being progressed, there shouldn't be an issue. Kneeling rollouts become standing rollout become decline rollouts become incline rollouts. Etc. And…

Benefit to hypertrophy, I guess. Partially, some of my reach goals include some bodyweight feats like dragon flags. I do the compound lifts, I'm getting the benefits there, but I feel like the prevailing attitude is "it's a waste of time". I definitely understand the BF%; that's part of why I stopped my cut. I felt like…

What about the myriad variations? Decline, wall, arm/leg lift. There is a way to progress planks without pushing it to three minute static holds. Right?

On the occasions that I even notice other people in the free weights area, I rarely think anything other than "Hey, good work!" I know it can be an intimidating area for women sometimes (my gym has a "women only" area which only reinforces this notion) so when I see women in the free weights area, I think "Hey, double-good…

I'm shocked at how many regular looking dudes keep adding plates to the bench press or do some serious squatting. Just go and do you. You'd be amazed at the numbers you'll be able to put up if you work at this for a few years.

You don't think it worth developing the abs directly during a bulk? Why, specifically, if you don't mind my asking.

I saw the documentary! I think they did tend to scapegoat sugar a bit, but what I got from it that people don't realize where the extra calories are coming from. Or that the low-fat dressing has maybe 10 fewer calories but less satiating fat and more (or added) sugar to make up for textural and taste issues. It certainly…

Doesn't Martin Berkhans have a rough guide on genetic potential for LBM & weight? Something like height (in cm) minus 100 equals your weight in kg at shredded contest BF (4-5%) levels? Based on his observations of guys he's trained. Edit: I see he's not the first guy to come up with that.

Good luck with Stronglifts!

Fitocracy for strength training.

Yeah, getting in some "emptier" calories with less fiber that digest more quickly will help. White rice vs. brown rice, for example. Eat a white potato, skip the skin, add butter. That kind of thing. Whatever you would have avoided before because you'd just be hungry a half hour later -- eat that.

Two weeks in at this point: * Still seems like a lot of food. It's not as bad, and it doesn't feel like a binge like I thought it would because if I had been on binge I would have stopped already. It feels more like an occasionally enjoyable chore. * I increased my volume at the gym again and pulled (just once!) 340 on the…

I don't know if metabolic damage is real, but I think when your deficit is low enough, things slow down. I'm eating a lot more now and if nothing else, the volume of my workouts has increased to sort of keep pace with the added food.

Haven't used headphones lately, but for a while it was Trap Them – *kitten* Viva

I went from about 202 to 192 from 01JAN to Easter. I have weekly averages but not on my phone. It was fairly linear but as the timeline would suggest, slow. My big goal is to hit 225 on the bench press. My intermediate goal is to rep body weight 5x5. I'm about five lbs. away from that. I'd also like to see 135x5 on the…

New PR: 340 x 1, 335x5

Deadlifted 340 @ 194 pounds body weight.

I have the HR; it does a fine job of tracking pulse during workouts. To be fair, I mostly stick to strength training. Occasionally it will fail to display a reading but it runs averages when it can't find a pulse and I find that when reviewing the workout, there aren't any HR reading that are way out of ordinary. Sometimes…