rgrz82 Member

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  • As a beginner, a full body routine 3-4 times a week would be a great starting point. Don't worry about getting into drop sets, super sets, or anything else. Your main focus should be compound lifts with light weight to get proper form down. Do your research on front delt variation exercises through youtube to find…
    in beginner looking for good workout plan to gain weight Comment by rgrz82 June 2015
  • As long as you're getting 1g of protein per lb then those macros are just fine. If you'd prefer 1.25-1.5 g per lb, just adjust your percentages until you reach that number.
    in Macros for maintaining seem off Comment by rgrz82 June 2015
  • Bodybuilding.com has a bunch of homemade weight gainer ideas. Just find one for your liking. Most are at least 1K calories, and you've probably got most the ingredients lying around.
    in Eating ideas and meals 3000 k Comment by rgrz82 June 2015
  • Start between 350-500 cal surplus. Keep an eye on the scale, half a pound to 1lb a week is all you'll be looking for. Anything higher is more fat gains than lean. Fat is gonna be gained no matter what, but you can control how much by watching the scale during the surplus. Best of luck to ya
    in clean bulk Comment by rgrz82 June 2015
  • Almost half your calories are coming from shakes. I'd try cutting it down to just a post workout shake. . And a homemade weight gainer before bed as far as shakes go. Other than that looks like you should be well on your way to a decent bulk. All this "clean, dirty bulk" terms regarding food can really mess with your head.…
    in My First Clean Bulk: looking for opinions/tips Comment by rgrz82 June 2015
  • Search Jim Wendler 5/3/1. That's an excellent program to follow to build up strength.
    in Lifting Knowledge Please Comment by rgrz82 June 2015
  • Seems as though your metabolism has adjusted to your caloric intake, slowing down your fat burning process. Incorporate a refeed day into your weekly food plan. Not a "cheat day" stick with calorie dense whole foods, but double up your carb intake for those days. That should kick start your body. You shouldn't need to do…
    in Bulk or cut? Stubborn fat!!! Comment by rgrz82 June 2015
  • Just started my 3000 cal bulk. Homemade weight gainer before bed @ 1000 cal helps make eating the other 2 throughout the day easier.
    in 3000+ Calories a day - Eating plan Comment by rgrz82 June 2015
  • Yes, you'll want to eat above maintenance everyday. Give your body a week or so to adapt to the increase in calories, then weigh yourself. Use that weight as your starting point and weigh yourself one week later to see if you've gained any weight.
    in Need guidance about maintenance/ eating above it Comment by rgrz82 June 2015
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