HamsterManV2 Member

GZCL - slow and steady progression... Monthly IF YOU WANT, I like to have a PR week every 4th week. You can make it ever 6 or 8 weeks if you prefer slower progression. It's just a method, not an actual program. So you can tweak it for whatever you want. I fell in love with this after Starting Strength / ICF5x5 and then…

What is your goal? Cutting weight or Bulking? If cutting, I would go with the less amount of calories burned. Alternatively, how do you feel? If you are tired and drained all the time and you are getting enough sleep, then assume you used the higher amount.

Step ups (weighted or unweighted), weighted lunges, split squats (weighted or unweighted), leg/glute kick back (can hook up leg to a cable or band for added resistance), etc. Just be sure to go deep on the lunges / split squats to engage the glutes. Too shallow only leaves the quads and/or hamstrings.

Increase muscle mass in abs, decrease body fat %. The right combination and ratio will get you where you want to be. I.E. this is a guy for example, who has higher body fat (15%) yet still has abs, albeit not very defined (typically it takes your average guy 10-12% BF to see abs). The idea is that he has lots of muscle…

You still can build muscle at a deficit, it will just be a lot slower than lifting at maintenance, or on a bulk. Basically it is: Building muscle on a deficit (VERY slow) < at maintenance (slow) < on a bulk (optimal). However for fat on the body, it is: Eating at a deficit (fastest fat loss) > Eating at maintenance (slow…

Nutrition Labels are accurate when it comes to food products (as opposed to supplements) in Canada and the USA. They are government regulated. It states some sugar, and also some sugar alcohol, to which you can find more information about via google. Quick search showed me: "Sugar alcohols include sorbitol and mannitol,…

TDEE - Total Daily Energy Expenditure. This accounts for age, height, weight, sex, activity level, are you on your feet all day vs desk job, etc. To gain 1lb/week, you need to eat +500 calories over the TDEE (and to lose 1lb/week, it is -500calories). Your activity level is EXTREMELY high, which is good, but in order to…

Stronglift is a strength and mass gaining program. Ideal for novices who have never lifted or never lifted seriously, its goal is to get you as strong as possible in the shortest amount of time. This is achieved through compound lifts (squats, deadlifts, bench, overhead press), and increasing the weight each time per…

Some people say that BCAAs do nothing new that a good protein powder does. I do find that it helps with my recovery. After a hard workout, you should try to:* get 8 hours sleep * stay super hydrated (waaaaay more than you normally drink) * eat the right amount of calories, with as much of it being single ingredient foods…

A good trainer/coach is invaluable when learning proper form (and Olympic Lifting Coaches are essential if you want to learn the lifts). Otherwise you can learn to squat, deadlift, bench, and overhead press on your own in any commercial gym with squat racks. In the meantime, if you plan on doing Olympic Lifting, I…

Calculate your TDEE - this accounts for age, weight, height, sex, activity level, etc. Eat 500 calories more for +1lb a week. Weight will fluctuate depending on many factors, but just keep eating 500 calories over your TDEE. In a month, you should gain an average of 4 lbs. If you don't, add more calories and test again…

What abs exercise are you doing? Help us help you. There is a huge list of potential exercises. Off the top of my head: Abs don't move: Planks, weighted planks, side planks, abs wheel rollouts Abs move: crunches, sit ups, incline sit up, leg raises (hanging or lying down), captain chair, cable crunches Try the exercises…

Can you maintain a plank and breathe? That is a good test as you will be engaging your core assuming your back is flat. Perhaps you just need to train your body to learn how to do it. Even if you are physically active, if it is something new to the body, it takes time to learn it and make it second nature. If you are at…

Agreed - Use a tried and tested beginner's lifting program. These are made by those who have trained 100s if not 1000s of novices. They can build a program better than you or I can. Trust it and stay consistent.

Build abs in the gym, reveal in the kitchen. Do abs in the gym, 2-3 times a week. Diet wise, you bulk if you are skinny and/or want to build muscle. Abs exercises on a bulk will build the muscles. Cut if you are heavy and/or want to reduce body fat % (never go above 15% for if you are in it for aesthetic purposes). Abs…

https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ Look at the above link - This is what happens when women get into strength training (doing compound movements like Squat, Bench, Deadlift, etc. at gradually increasing weights). Women lack testosterone to build muscles the way men do…

Make a list of potential exercises. Off the top of my head: Cardio: Mountain Climbers, Jump Rope, Jumping Jacks, Burpies, side to side jumps, Abs: Plank, Side Plank, Sit Ups, Mason Twist etc. Look Up P90X's Abs Ripper X for more ideas. Legs: Air Squats, Jumping Squats, Lunges, Jumping Lunges, Wall Sits Upper Body: Push Ups…

Keep cutting weight. Judging from your picture, you still have a way to go. Losing weight should remain your primary concern - once you get to a certain point, all your hard earned muscles will start to show. Ignore the poster who said to go on a bulk to gain muscle - you won't see any of it if you bulk. You still make…

Why not just do it all in the evening? The workout doesn't last too long, especially when you decrease it to 3 sets of 5reps with 3-5 minute rests between sets when the weights get high. You can stretch or do accessory work in the morning if you desire (stretch, chin/pull ups, abs, curls). These are unlikely to interfere…

Be sure to include glute focused exercises like barbell hip thrusts. Slow bulk to gain muscle w/ minimal fat, cut to reduce body fat%.

Go on a bulk - TDEE +250 to +500 calories. Especially if you want to play rugby, you need to get strong ASAP! Find a lifting plan that centers around rugby (should have lots of explosive and leg work), eat at a surplus, and train consistently. PS "lean muscle" is a misnomer - muscle has no fat so there is no lean muscle…

Calculate TDEE. Eat TDEE+250 calories for +0.5lbs per week or TDEE+500 calories for +1lb per week. Consistency is king. Lift while you do this for most of the surplus calories to go into building muscles (a good lifting program like Strong Curves is important).

Rest until the pain is gone Strengthen the Hip Flexor, there are several static and dynamic exercises. Stretch it with the Couch Stretch (but wait until it recovers first!)

Olive Oil - 120 calories per tablespoon Peanut/Almond Butter Whole Fat Milk Bulk frozen meats Note that many of these foods tend to be higher in fat, because 1g fat = 9 calories, while 1g protein or carb = 4 calories.

Slow bulk. Do TDEE + 250 calories for a gain of 0.5lbs per week or 2lbs per month. Your strength gains will be slower as well but you get to remain more aesthetic. This is opposed to the regular bulk of TDEE + 500 calories (+1lb per week or +4lbs per month). In addition to the slow bulk, you can do mini 1 month long cuts…

^^Exactly. depending on your level of activity, you might have to adjust caloric intake (i.e. 6 days/week PPLx program with manual labor job vs 3days/week SL/SS program with desk job). If you aren't gaining, add some calories, and weight yourself in a week. Keep adding until you are gaining 1lb per week for a regular bulk.

Hi there, You are underweight, so I appreciate your desire to gain weight. The poster above me gave some good advice to which I will repeat: Go on google and calculate your TDEE (total daily energy expenditure) - this takes into account your age, height, sex, weight, activity level, etc. The TDEE will tell you how many…

Calculate your Total Daily Energy Expenditure (aka how many calories you burn in 1 day). Go on google and get an estimate. It will factor in your age, height, weight, workouts, activity levels, etc. 1 lb = 3500 calories, so to gain 1 lb, you need to eat 3500 calories. If we divide that by 7 days, that's a surplus of 500…

Calories will determine weight gain or loss. TDEE+500calories = 1lb gained per week. Slow bulk is TDEE+250 calories = 0.5lbs gained per week. Meet the minimum requirements of macros (stated by u/psulemon above) with enough protein (to build muscle) and fat (for hormone and body function regulation), then you can have the…

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