jflongo Member

I love leg day!!! B) I do legs twice a week using this program... https://www.muscleandstrength.com/workouts/phul-workout

WELL!!!! With all of your nice comments, I guess I'll stay with PHUL. Thank you all for chiming in I appreciate it. I may modify it a hair this time, but not too much. Thanks again though, and Happy Thanksgiving.

Well it's a 12 week program :wink: :wink: I figured I would try another 6 - 12 week program for a change of pace, then I'll go back to PHUL again after that. That's the only reason. I'm going to try this, which is a 5 day a week program, if I dont' like it, I'll go back to PHUL.…

Half way through Week 11, so far this has been great, only one more week, then I'm going to try a different program.

https://www.youtube.com/channel/UCzRYivTpUQ0r2qPPjfLoQiA/playlists https://www.youtube.com/playlist?list=PLLXmeIOBkPXRziIE_HVJxHrloJcOLp8od https://www.youtube.com/channel/UClERG7IuNpqoqtWFEpGAYqw https://www.youtube.com/channel/UCBF73y3tK1gYu9p2ag9wJEQ https://www.youtube.com/channel/UCNi6v2iv_jMxCoYRBQQi7zg…

There is no worries on extra protein. You should be aiming for 0.6 to 1g+ of protein / lb of body weight. If you want to go higher than that for protein that is fine, but there isn't a lot of benefit, but it also doesn't hurt. What have you set your goals at, to gain weight or maintain weight? Are you trying to bulk up, or…

There are tons of youtube videos talking about protein. I would focus on taking in 200 - 225g protein, and then get the rest from fat and carbs, whatever ratio you prefer. There is very little benefit taking in 350g per 225g for your weight.

I do 5 - 10 minutes of walking on the treadmill to warm up then hit weights. I get my heart pumping more doing squats, deadlifts, benching and other wait lifting than walking on the treadmill. Cardio is overrated :wink:

Post your height, weight, calories per day and goals. You could be eating too much, you could be over exercising, we have no idea without stats.

Yes you should be eating 1500+ calories per day minimum. If you are working out like crazy then shoot for 1800+ calories. Make sure you are also getting at least 140g protein per day as well.

I always workout in the morning fasted. Once I get home I make this. 3 - 4 Servings Egg Whites 3 Whole Eggs 1 Chicken Sausage cutup 28oz part skim mozzarella cheese

Yes.

Add in 1 avocado into your diet once a day. Add in a TBLSP of Olive Oil or another healthy oil per day. Add in some peanut butter into your smoothy once a day. All of this will easily add more calories to your diet.

1200 calories? You may want to post your stats, that seems way way too low.

Depends on what you are looking for??? High Protein, High Calories, Low Calories, etc. I just made one 1 Cup 30 calorie Almond Milk 1/4 Cup Water 2 Scoops Chocolate Protein 1 Medium Banana 445 Calories, 42g Carbs, 8g Fat, 54g Protein I have made a million variations of protein shakes.

There reverse happened to me. I was working out 6-7 days per week and started to plateau on my weight lifting. I then found the P.H.U.L program, dropped to 4 days per week, and I'm getting stronger again. I was certainly lacking rest for my body.

You should be eating 0.6 - 1g / lb body weight for protein.

I eat it alone all of the time. But was thinking about layering it with low cal whipped cream as a change up.

I have probably made 10 variations of this now and they all have been good. I have used Chocolate Sugar free Pudding, White Chocolate Sugar Free Pudding, Cheesecake Sugar Free Pudding, PB2 mixed in, Vanilla Protein Powder, sometimes Chocolate Protein Powder, sometimes add Cocoa and Cinnamon. All the variations I have done,…

Go hit youtube, there are a million of them.

As others have pointed out, make sure you hit your protein goals, just depends on what trying to do. A good number is around 0.6 - 1g / lb of body weight, depending on how lean you are and whether you trying to gain strength or just lose weight. Can you let us know what your goals are though that will help answer these…

I bowl on Friday nights, so usually Friday morning, I add 3 or 4 beers in MFP for calorie tracking to try and help with that. Another example, last night we were doing a fundraiser for boy scouts at a pizza restaurant so I ordered a Salad with Chicken and vinegar and oil, instead of pizza. But yes, sometimes that does…

That wasn't my point. My point was, keep track of your diet, and does it matter what exercise program you do? Was trying to understand why they were asking about exercises only.

Weigh yourself once per week, let's say Monday morning, after you use the bathroom, and have not eat or drank anything yet.

Why does it matter, isn't your diet the most important?

Yes you should tweak your calories. Aim to get your protein to 150 - 170g.

Just knocked out week 5 of this, love it so far. Thanks again for pointing this out.

No need to buy mass gainer make it yourself with Protein Powder. Add in some peanut butter or another nut butter, 1/2 banana, whatever else you want. You can always make a 400 - 600 protein shake pretty easy.

If that is what your trainer told you, I would find a new one :wink:

You can do similar to what I did. I hit the Gym about 6 days per week doing weights and just about 10 - 15 minutes of cardio before weights to warm up. I made sure I got 1G of Protein / lb of body weight, set my goals to 0.5 loss per week, and dropped my carbs and fat a little to meet that calorie deficit. I also never eat…