HamsterManV2 Member

A couple of things: 1- Soreness is NOT an indicator of a good workout. Someone who has never squatted before will be sore. Someone who squats over 300lbs three times a week will not be sore, or less sore. This is called DOMS - Delay Onset Muscle Soreness. You get sore when doing something new whether it is new exercise,…

Adding to the above, you can always find a harder variant of these exercises. I.e. One legged Hip Thrusts w/ 3 second hold at top, jumping lunges, etc.

Calculate TDEE (total daily energy expenditure) on google. This is how much you need to eat to MAINTAIN weight. Eat 250 calories more than your TDEE to gain 0.5lbs per week (or 1lb per 2weeks or 2lbs per month). Track all your intake religiously, especially for the first month to build the habit and patterns. Weight…

For a program like SS, SL, ICF, etc., it is +5lbs or +2.5kg every time you do the same compound lift. I.e. Squat 60lbs Monday, 65lbs Wednesday, 70lbs Friday. Bench 60lbs Monday, no bench Wednesday, bench 65lbs Friday. Edit: This is for men. For women, their upper body lifts will quickly slow down. If you have fractional…

Find caloric dense foods that are easy to consume. Thinks like peanut butter or olive oil come to mind, or those "nuts n' more" high calorie spreadables. You can make super high calorie shakes such as: Whole fat milk, peanut/almond butter, 1-2 bananas, chocolate protein powder OR various fruits, 1-3 tablespoons of olive…

1g of protein per lb of bodyweight is incorrect if you are on a slow bulk. "If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) would be a good target." Once you reach the minimum amount,…

You need to work this through with a professional. This is beyond anyone here's pay grade. Calorie counting for someone with a eating disorder needs to be done under guidance and supervision to make sure you don't relapse into unhealthy and harmful habits.

First off, I am 5'7" at 165lbs with around 14% bodyfat (visible abs). You have a much taller frame and you weight much less. I personally think you are underweight and you have a long way to go before you consider yourself overweight. Also you are 20 years old. Look at it this way:You are in the best possible point in your…

I personally like to slow bulk (+0.5lbs per week). Like yourself, I did the regular bulk earlier on, and went too far with it and it extended my cut. Now that I am on a more advanced program where I increase weight lifted monthly instead of between sessions, a slower bulk does the job and I still gain good strength with…

Eat more. Up your daily calories by 100, log for 1 to 2 weeks and see if you have any positive changes. If not (or not enough), add another 100 calories. Keep adding until you see steady weight gain (0.5lbs per week is good for your size). Slow and steady = long term and permanent results

Jumping rope for longer than 5-10 minutes straight (with varying intensity) is already a challenge, much less 30 minutes. Don't use jump rope to burn calories, use it to increase cardiovascular abilities. Most weight loss comes from the kitchen, not the gym.

Rowers are excellent - I like to go 30 second sprints and 1 to 2 minute normal speed (repeat ~6-8 times). Also if you gym has a prowler/weighted sled, those are excellent. You can see these only have an eccentric portion (the lengthening of the muscles) without the concentric (shortening of the muscles). i.e. you push off…

Eat more fat. Protein builds and maintain muscle, carbs is easy energy, but the fat macro regulates your hormones, so things like sex, sleep, focus, etc. I suggest you check your fat intake (as a 165lb male, I recommend 50g daily minimum... not sure what amount is correct for a 32year old female). Try upping it 10g each…

First off, you are not burning 600-700 calories in 1 day. Do NOT factor in calories burned in exercise, it is already accounted for in your TDEE calculation. Crash Course: Calculate your TDEE (total daily energy expenditure) which factors in age, weight, sex, height, activity level, etc. Eat 10% to 20% under this TDEE to…

If you want to exercise 6 days a week, find a proper program which does this, like PPLPPLx (this or this), or PHAT which is 5 day s a week but very intensive, or GZCL (read up on the programs, pick one of the templates, and go for it). Competing athletes can do two workouts in a single day, but they have coaches who know…

Shakeology is a MLM - a pyramid scheme basically, where the people on top benefit from the people on the bottom (who lose money). Don't fall for their tricks. Whey Protein will help you keep muscle (if you are losing weight) or gain muscle (if you are gaining weight). There is a reason why it is THE most popular and useful…

Negligible. If you are cutting, don't factor it in calories burned. Same with if you are bulking.

Lean bulk = TDEE + 200 to 300 calories for +0.5lbs per week. If you want to go even slower, you can do lean bulk on work out days, and maintenance at TDEE on rest days. Though I recommend just go slow bulk at +250 calories daily... muscles are rebuilt on rest days and you need to fuel that process.

Goals? Are you going for strength, aesthetics, or a mix of both? Get on a progressive Linear Progression program - this means the weights increase in a controlled and scheduled manner so you know you are getting stronger / getting results. Solid ones are: Starting Strength, Strong Lifts, ICF5x5 or 3x5, Grey Skull LP, and…

To gain weight: * Find your TDEE - Total Daily Energy Expenditure. This is how many calories you need to eat to MAINTAIN weight * For a bulk, eat a surplus over the TDEE. +500 calories = +1lb per week or +250 calories = +0.5lb per week (on average). * Lift during this time. Bulking is the best time to build muscle. Go at…

First off, you didn't 'really' gain 5lbs in 2.5 weeks... weight fluctuates. The gains and losses are not linear. Averaging it out, you gained 2.5lbs in 3 weeks, which is basically +1lb per week. Good job, keep it up. See below as an example of how weight fluctuates. The TREND should be downward. 3 weeks is not nearly…

You are pushing yourself too hard. Certain macho gyms tend to view that with pride (bad MMA and Crossfit ones) but in reality it is just plain stupid. Exercising is meant to improve yourself, slowly and surely. Going to the extreme until vomit/injury works against that, and all it does is stroke the trainer's ego ("OH look…

80% of weight gain/loss is due to diet. Starting to exercise will not inhibit your weight gain. If anything, it will improve it (gain muscle instead of all fat, hunger will increase after working out, etc.) Lift consistently and you will thank yourself.

To gain weight: * Find your TDEE - Total Daily Energy Expenditure. This is how many calories you need to eat to MAINTAIN weight * For a bulk, eat a surplus over the TDEE. +500 calories = +1lb per week or +250 calories = +0.5lb per week (on average). * Lift during this time. Bulking is the best time to build muscle. Go at…

I program it as HIIT with little impact so it doesn't affect my squatting recovery negatively (the way hill sprints would). I do* 5 minute warm up * [30 sec MAX speed/intensity followed by * 2 min regular speed/intensity] * Repeat 5 to 7 times * Cooldown You can tweak the durations above. You can do longer max sprints or…

Bodyweight exercise is more GPP - General Physical Preparedness. You will build strength but I would not call it strength training - that is reserved for Olympic weightlifting or other barbell sports (powerlifting, strongman/strongwoman, etc.). It is good to add a resistance element, though keep in mind you cannot progress…

Take care of yourself so you can take care of others. You want to see your kids grow, marry, have kids of their own, babysit and spoil your grand kids, and when you get old you want to maximize the chances you still are able to walk and take care of yourself and wipe your own behind. Be healthy for everything life throws…

GOMAD was created by Coach Rip for the super underweight absolute novice who complains they cannot gain weight/muscle yet does not have the discipline to track calories and eat the right amount (think high school kids who are very new and not ready to commit to counting calories). Gallon Of Milk A Day is for them, to keep…

PHAT is a great program, but usually recommended to do on a bulk / caloric surplus. It is VERY intensive, and if you cannot commit to a bulk, you might have to choose a less aggressive program like PHUL.

I've edited my post above to include a diagram. Have a look. Another program for constant monthly progression is 5/3/1, Boring But Big variant. This and the GZCL both follow roughly the same rules so you can't really go wrong with them. I prefer GZCL for customization and choosing your own accessories. Edit: I am on a…