HamsterManV2 Member

A beginner can gain muscle through lifting while on a caloric deficit. The body is untrained and able to progress (albeit slower than someone on a surplus). So yes, lifting is good no matter what your intake is. However I know of some very heavy people who are intimidated by the weights / weight section... It's not like…

Intermittent Fasting - Consuming your daily caloric intake in 1 to 2 meals. Your method is perfectly valid as long as you don't pass your calorie goals.

What is your goal? TDEE - 500 calories for 1lb of weight loss. If you consume enough protein while doing this AND do resistance / weight training, you keep any muscles you earned if you lifted previously. If you create too much of a deficit with insufficient protein, your body will catabolize (basically 'consume') your…

Spinning will give you a cyclist's body. If you are looking to have more muscle, then add in some resistance/strength work. 30 minutes of lifting before cycling will do you wonders.

The Bench and Deadlift are very doable for your strength trainee. Your average gym bro could probably hit the bench and plank as well (but they don't usually deadlift). If you're a runner, then it would be harder to hit those numbers, but you can still blow the strength trainee away with your running time and pace.…

Some people just want a magic bullet / that one special trick that makes trainers hate him! / easy way out. What they don't realize is that the longer it takes to change, the more permanent said change will be. The discipline learned from proper long term healthy eating will stay with you, hopefully for the rest of your…

You don't need to shell out extra cash for weight gainers. Go on google, calculate your TDEE, and eat +500 for 1lb gain / week.

You are skinny / skinny-fat. It is good that you want to gain weight as you have great potential to grow, and at your age, you will make exceptional progress. Do a proper beginner lifting program. Starting Strength, Strong Lifts, Ice Cream Fitness 5x5 all come to mind. These are highly recommended for a number of reasons:…

Unless you are at a 10% to 20% surplus of your TDEE, it becomes very difficult to put on muscle. It's like trying to accelerate a car with no gas - it simply cannot go. Similarly, a body that does not have the appropriate nutrition to grow will not be able to, even when you are pushing it with workouts. You NEED the…

A digital food scale is key. You need to weight things, unless it is premade food, in which case there is usually a nutritional chart online (but people usually have it input already so you just have to find the item). Look for the little green checkmark to show that it is verified food. When it comes to raw foods (chicken…

SL 5x5. You start at a low weight and progressively increase the weight bit by bit. It is designed to putting on the most amount of strength and muscle in the shortest amount of time for the novice - this is because only a novice can keep increasing the weight session to session, meanwhile an intermediate increases the…

At 5'10 130lbs, you are SKINNY. To reach your goals, we can attack this through nutrition and exercise. 1) Nutrition: Eat at a surplus. Go on google, calculate your TDEE, and eat that amount of calories +500 surplus for 1lb of weight gain per week. That means make a myfitnesspal account and owning a digital weight scale,…

Stop looking for shortcuts. Calculate your TDEE, eat 500 calories over that for +1lb gained per week. That means track everything you eat (use a digital scale and myfitnesspal account) for a couple of months. Make shakes or eat dense/high calorie foods to reach your daily goal.

We need more information. What are your stats? Age, sex, previous weight, current weight, goal weight, height, training history, current maxes (i.e. squat, bench, deadlift), experience with working out / dieting are all information we require to give good advice. The simple way for weight gain is: Calculate TDEE on google,…

SL 5x5 or SS are excellent strength programs. They have clear progression and you will increase all your lifts dramatically in a few months, assuming your form and diet is on point. See more info here Basically, you start with a weight that begins to challenge you (i.e. the bar movement slows down). You increase that by…

The main mobility issues with squats are: Hips, Hamstrings, Glutes, and Ankles. You need to be addressing each one of these for a nice and deep squat. Buttwink is specifically hamstring and glute tightness. I do the pigeon pose, the regular hamstring stretch, and good mornings for my buttwink. Throw in some ankle and hip…

Calculate TDEE. That is the amount of calories you need to maintain weight. Eat 10% to 20% more than that to gain weight and muscle (assuming you are doing resistance training). That means get a digital scale and track everything you eat on myfitnesspal. Calories in >>> Calories out. Note: +500 over your TDEE per day = 1lb…

What are your stats? Age, sex, height, current weight, training history, bodyfat %? The short and sweet version: Bulk (eat TDEE+500calories) and lift to lots of build muscles with some fat. This will be +1lb per week. If you go over +500 calories, you get too much fat since you can only build so much muscle naturally. Once…

Any combination of: Whole Fat Milk Protein Powder Fruit Peanut/Almond Butter Olive Oil My shake was whole fat milk, chocolate protein powder, 1 banana, almond butter, and a shot or two of olive oil if I needed the extra calories (each tbsp is 120 calories, you won't taste it). The key of weight gain or loss is slow and…

1- Sudden unexplained weight loss without change of eating habits means precursor to diabetes. Go see a doctor if this is the case 2- For everyone else: Calculate TDEE on google. Eat +500calories over that to gain 1lb per week, or -500 calories to lose 1lb per week. Track everything you put in your mouth religiously (use…

Yes that is fine. You can program it how you like and go from there.

The only ones that do work are illegal... because they can kill you. Imagine lying in a hospital bed, all your calories being burned at an insane rate, and the doctors can only watch you die because you got greedy and took WAY more than you should have. Some bodybuilders use them but they are thorough with what compounds…

5 Days a week program eh? How experienced are you exactly? What is your: Age, height, weight, lifting history, how much can you squat, bench, and deadlift? What is your approximate bodyfat percentage? A couple things: 1: to lose weight, it is 80% plus about NUTITION. Go on google, type in "TDEE Calculator". You put in your…

Assuming you eat properly (TDEE + 500 calories), you will see a great increase in muscle mass, especially since this if your first time on a real strength and hypertrophy program. I do miss those noob gains. Enjoy!

Starting program: just what StealthHealth said. Nutrition: Go on google, calculate your TDEE. Eat +500 calories of that to bulk at 1lbs / week, -500 calories to cut at 1lbs/week, or eat at TDEE for maintenance. At 19% bodyfat, you could stand to go down to 15%, so I would either eat at TDEE level or cut.

SL 5x5 is to be done with Barbells and plates (with chin ups and dips added in later). If you cannot do that, I suggest Dumbbell Stopgap routine, though unless you are at a gym, you will run out of weights very quickly.

Taken from my other post: When moving maximum weight with you main lifts (i.e. squat, bench, deadlift), rest 3-5 minutes is appropriate when the weights get big. After 3 minutes, approximately 80% of your muscle’s ATP (energy) has been replenished, at 5 minutes, approximately 95% is back in the game, and at 8 minutes ~…

Do both! For my main movements / primary exercise of the day, I do 3 sets of 3-5 reps. Then you can do similar accessories, or a lighter load of the same main lift at a 3 sets of 8-12. I.E. Bench 3 sets of 5, then lighter bench or incline bench at 3sets of 8-12. Or Squat 3 sets of 5, then pause squat or front squat 3 sets…

I also did ICF when I was a novice. Very good program IMO. I pushed myself hard with the weights so I did not have energy to do HIIT after (was on a cut).

The joke goes "cut till you see abs, bulk till you hate yourself". Honestly, you can bulk as long as you want, but you won't be aesthetic. I find a good balance is to hover around 15% bodyfat, where you can cut down to 10-12%, and bulk up to 20% max (bodybuilders say bulk up to 15% max, but I'm being more liberal). You can…