HamsterManV2 Member

Mass cook boneless skinless chicken breast and/or thighs (bake or BBQ). Grill or stir fry some veggies. Portion out and combine into many meals. Can add carbs if desired (rice, sweet potato, potato, bread, etc).

Perhaps I should clarify: OP is 120lbs 5'7". Even after 30lbs gained, 5'7" 150lbs is still skinny. Unless you were seriously underweight, I would not recommend gaining 30lbs. Regarding OP I am of course assuming proper nutrition and exercise (and cutting weight at end if too pudgy). Obviously you won't have a 6-pack for a…

Hi there. You definitely need to bulk. At that height, you can gain 30lbs and still have a 6pack. If your goal is to remain aesthetic, I suggest a SLOW BULK (TDEE + 250 calories = 0.5lbs gained a week). That means you should bulk for at least ~60 weeks and then re-assess what you want to do (IMO 150lbs is still very light…

Yes I would say that's a good ballpark - no abs but no excess fat either. Again I think you should slow bulk - as a novice you can gain muscle. For someone of your height, we can definitely add lots of lbs of muscle and still look lean. You will make strength and aesthetic gains.

Motivation is a fickle mistress who will leave you. Make a habit instead - you follow habits even when you are tired, lazy, etc.

You are currently 'skinny fat' which is skinny and not muscular, hence having a 'belly'. If you choose to gain weight, it will be spread evenly on your body, with a focus depending on genetics. If you lift while eating at a surplus (i.e. gaining weight), most nutrition will go to building muscle, and some will go to fat…

You are skinny fat. I am the same weight but 5'7" but leaner and more muscular for reference. I would do a slow bulk: TDEE + 250 calories. You won't have a six pack, but by building muscle with minimal fat gains, you will look more aesthetic overall, then you can do a cut to get aesthetic. As a tall guy, you can gain tons…

Keep cutting, or eat at maintenance. If you cut, you WILL lose belly fat but you won't gain mass, though you might look leaner overall, giving you a 'fitter' appearance. Alternatively eat at maintenance - Weight will remain, but you will hopefully lose inches and gain width. It's a much slower process though, so be warned.…

What is your history? Current weight, age, height, and lifting experience? If you are a novice, programs like Strong Lifts, ICF3x5 or 5x5, or Starting Strength are all fantastic leg builders - they have you squatting 3 times a week, with the weight increasing by 5lbs each session. In a month, your squat will increase by…

* Google to get a TDEE estimate. TDEE = total daily energy expenditure, AKA how many calories you burn every day. * Slow bulk = TDEE+250 calories a day = +0.5lbs per week = +2lbs per month. Slower gains but less fat gained. Good for intermediates/advanced who are looking at a slower progression, or average guys looking to…

Rule of thumb regarding fitness/diet: If it is too good to be true, it almost definitely is People try to sell that magic bullet - Lose huge amount of weight in 5 days, build massive muscles on this 30 day program, get that 6 pack with minimal effort. Slow it down. Remember, the longer it takes for you to reach your goal…

I disagree - Strength gains are still made on a cut, especially if you have excess body fat (enough to drive the metabolic process of building muscle). Of course you won't build strength and mass as well as if you were on a bulk, but that's fine - Cut, lose fat, gain strength works especially for an untrained novice. I am…

Strength training will build muscle, but you should continue to eat at a caloric deficit and lose weight. Perhaps continue for the time being, but if you keep stalling, decrease calories by 100. Also, measure yourself - it is common for those who strength train to lose inches and not lbs (though for you, losing weight…

First, read the below I wrote for another poster. For you, regular bulk. You need to gain a large amount of weight, like yesterday. High calorie foods are what you need. When I bulked, calorie dense foods was key. Things like olive oil (120calories per tablespoon!), peanut butter sandwiches, and chugging whole fat milk was…

Watch this for help But yes - it uses the smallest muscles out of the bench, squat, and deadlift, so it will be your weakest (takes forever to get to 1 plate depending on your size).

When it comes to losing weight, Diet > Exercise Calculate your TDEE (total daily energy expenditure). Eat 500 calories under that 1lb of weight loss per week (7days x 500 calories = 3500 calories = 1lb). Track your calories, have 'meal prep' days (I like Sunday and Wednesday) where you cook in bulk and portion out for the…

I am 5'7", 165lbs (I look like C6-C7), currently cutting. I suggest you bulk up to my weight then cut back down to 150 to 155lbs to reveal muscle in all its glory (goal of B6 for me personally). * Google to get a TDEE estimate. TDEE = total daily energy expenditure, AKA how many calories you burn every day. * Slow bulk =…

Eat at TDEE levels to maintain weight (google to get a TDEE estimate). Slow bulk = TDEE+250 calories a day = +0.5lbs per week = +2lbs per month. Slower gains but less fat gained. Good for intermediates/advanced, or average guys looking to bulk before their first cut. Regular bulk = TDEE+500 calories a day = +1lbs per week…

What is your current body fat %? What is your fitness / training history? 5'7" 157lbs should show muscle (I am 5'7" 165lbs and have visible muscle, I would say I am 15% regularly, though post workout I look like 13%. There are a couple possibilities:* You do not have sufficient muscle mass - even if you lose weight, you…

Eat at a deficit (TDEE - 500 calories) for 1lb of weight loss a week. Keep exercising to preserve existing muscle mass and lose mostly fat. Consume enough protein (0.8-1g of protein per lean body mass). Eventually you will get there.

There are tons of exercises for the same body part, you can find some that work the area in question without further damaging yourself (usually work with a good PT). I.e. back when I had hip impingement, I could not squat. I could do:* Bulgarian Split Squat * Weighted Lunges * Step Ups (weighted and unweighted) * Trap Bar…

I like to slow bulk (TDEE+250 calories) and regular cut (TDEE-500 calories). You get to spend double the time bulking, gaining muscles, and adding minimal fat. Then cut to reveal your results in all its glory! Eat enough protein. 0.8g to 1g per LEAN body mass (so factor in body fat and subtract it). Eat enough fats for…

Read This: Top 10 Mistakes People Following Starting Strength Make Basically, DO THE PROGRAM (or one of the variants) AS WRITTEN. Do not start with a weight too heavy (point#2 of the top link, you will stall too soon), do it 3 days a week, and steadily increase the weight lifted. DOMS (delay on set muscle soreness) =…

Are you eating enough? TDEE = calories to eat in a day to maintain weight. Go for that amount. Secondly, are you eating enough fats? Just because it is named 'fat' doesn't make it bad for you - in fact, dietary fat is excellent and needed for hormone regulation (helps sleep, bodily functions, mood, levels or tiredness,…

Squeeze your shoulder blades / traps together, and rest the bar on that. Do not rest the bar on your bone / spine!! Look at this olympic gold medalist rest 550lbs on his traps, not spine. Obviously his are bigger than yours, but the idea is the same.

What is your priority? Strength or running? Strong Lifts and other novice programs are meant to give you the fastest strength gains in the shortest time possible - adding running in that will definitely blunt your progress. You have to choose to:* prioritize running, thus having a slower squat progression * prioritize…

Find your TDEE (total daily energy expenditure) estimate with google. Eat 500 calories over that to gain 1lb per week. Exercise during this to gain mostly muscle with some fat (versus all fat if you do no exercise). 3 days a week programs like Strong Lifts, Starting Strength, and ICF 5x5 are highly recommended.

No such thing as diet - it is a lifestyle change. Have an occasional cheat meal, no problem, but always be cognisant of your diet even if you don't count calories daily.

If you are a novice, you can get strength and size gains from any new stimulus. And if you have a high enough body fat, you can still make size gains on a deficit. The stalling occurs when you are past the beginner phase AND you have low body fat AND you are in a caloric deficit. You will not gain size, but you will keep…

Have you tried doing this on a bulk? i.e. TDEE + 250 calories. Sometimes a bulk is required with increased volume for those hypertrophy (size) gains. What program are you running / what is your training history? Edit: Also, do you feel you are contracting them? i.e. REALLY squeeze them at the top of your barbell hip…