HamsterManV2 Member

Program your HIIT intelligently and it will only benefit your lifting! i.e. do it after lifting when you have a rest day next, or on a rest day but next day isn't a heavy lifting day. Because I lift high weight low rep with 3-5 minutes in between my work sets, I like to design the HIIT to compliment that style. I.e. 5…

Calculate your TDEE on google. This should account for your age, height ,weight, sex, work out, etc. So once you do that, you don't need to deduct anything else because you worked out (it's already included in the TDEE calculations). Then eat +250 to +500 calories over that amount per day. It takes 3500 calories to gain…

Try this site What are your stats?

I don't understand what you mean when you say 'calories to eat back'... is this to consume calories you burned? Because your TDEE you calculated should already account for the level of exercise. You don't need to 'eat back' calories. That being said, if you want to eat to optimize training and recovery, you can do 'carb…

Keep losing weight. You will remove fat all around your body slowly and surely (and genetic will determine in which order and magnitude). Basically, TDEE minus 250 to 500 calories, keep on it for a couple of months. It doesn't matter what you eat so long as your calorie intake is less than your calories burned.…

Ignore xHarrySims. His methodology is 100% inaccurate. Ultimate bro-science (aka BS). Eat at a caloric surplus is good, but weightx17 is wrong and will get you fat before you get lean&muscular. How to actually gain: Calculate your TDEE on google - this is how many calories to eat to MAINTAIN your weight. 1 pound = 3500…

Calculate your TDEE. Eat -500 calories daily of that for 1lb of weight loss per week (this is sustainable, long term weight loss - we don't want shortcuts because they do not work). That means measure all your foods and log EVERYTHING you put in your mouth, no exceptions. As long as you maintain this caloric deficit, you…

There is a limited amount of muscle one can build at any given rate... A surplus of calories will definitely help, but any excess will then get stored as fat. Assuming you are not a very skinny novice, if you go over +1lbs / week, a lot of it will be fat. Don't dream bulk my friend. Get fit not fat. I'm going to quote…

A couple of things... For Weight Gain: Step1: Go on google, type "TDEE Calculator". TDEE = total daily energy expenditure. Based on your age, weight, height, activity level, etc., it will determine how many calories it takes to maintain your current weight. Step2: In order to gain +1lb a week, you need to eat 500 calories…

To cut, TDEE - 500 calories for 1lb of weight loss per week. Though for a smaller person that's a lot, so you can do TDEE-250 calories for 0.5lbs weight loss per week. As you get lighter, you need to decrease the calories you eat or accept a slower rate of weight loss (as long as you are losing, who cares right?). Combined…

Pick a tried and true beginner program. Strong Curves, Strong lifts, PPLPPLx (beginner variant), Starting Strength, etc. For cardio in the above programs, you do them AFTER the weights (~10 to 20 minutes of HIIT) or on rest days.

I second @IbrahimMohidin. Slow bulk (TDEE+250 calories), you will slow your muscle gains but also your fat gains.

Try using a EXACT TDEE calculator - the information gets updated as you go but you need to weight yourself daily and track everything to a tee. Link Here. Or here? If it doesn't work, PM me and I can send you a copy (Can't quite find where I downloaded it, but I have it on my computer).

Not all PT are qualified... I see terrible ones all the time in the gym who have no business teaching others how to train (i.e. bad squat form with knees forward, back&abs not braced, leaning forward, too high a weight, etc.). I wrote this for someone else and I think you will benefit. Also, keep on lifting! Lifting during…

I prefer chicken thighs over chicken breast - more flavor, more moisture and cheaper. Just make sure you get the skinless ones, skin has too many calories.

Liquid Calories - easy to consume, add in with your meals. Add a glass of whole fat milk to each of your meals (1 cup is 150 calories x 3 meals = +450 calories). Also can add lots of olive oil to your salads or chug it straight - 1 tbsp. is 120 calories!

Step1: Go on google, type "TDEE Calculator". TDEE = total daily energy expenditure. Based on your age, weight, height, activity level, etc., it will determine how many calories it takes to maintain your current weight. Step2: In order to gain +1lb a week, you need to eat 500 calories OVER your TDEE. That means you need to…

What is your body fat % and muscle looking like? Where would you say you are on this chart? And what are your stats? I need Age, Height, Weight, estimated bodyfat %, your lifts (squat, bench, deadlift) if you do them, how long you have been training for, etc.

TAKE YOUR RING OFF!!! Google "degloving"... actually don't. Basically the bar will rip your skin off of your hand, 'de-gloving' you because of the ring. NEVER, EVER WEAR A RING WHILE DEADLIFTING (worthy of all caps)

Make a list of workouts you can do without disturbing the floor beneath you. Things like mountainclimbers, kettlebell swings for cardio, combined with planks/leg raises, pushups and wall squat holds/ wall sits (with little rest in between) will leave you gasping for air and muscles burning. Once you have a list, you can…

Do it 3 times a week. It is very intentionally designed to be a full body day, rest and rebuild muscle, full body day, rest and rebuild, etc. As a beginner, you can stress your body enough (workout day) so that it illicits muscle growth (rest day) and constantly increase the weight. Look at your squat - it gains 15lbs per…

It makes sense - Imagine a 170lb guy and a 150lbs guy eating the exact same food. The 170lbs guy will lose weight faster than the 150lbs guy (the 170lbs guy needs more calories to maintain weight than the 150lbs guy). To make it more extreme, look at a 200lb guy vs a 100lb guy. Same thing. Since you are now decreasing in…

Weight loss / gain is not linear - it varies day to day due to tons of variables (what you ate, what you drank, how much you ate, how does your body react to fat vs carbs vs protein, meal timing, whats happening with your body, when you worked out, etc. etc. etc.) The main idea is that the general trend should be…

I think you should cut first. As an absolute novice, you are able to cut to lose fat and gain muscle/strength at the same time. Eat at a deficit (TDEE minus 500 calories for 1lb real weight loss per week), and lift 3 times a week (starting strength, stronglifts, ICF 3x5, or greyskull LP). You will still build muscle and…

Excess stomach fat = excess body fat %. You cannot spot reduce fat in specific areas. What you can do is eat at a deficit (TDEE minus 250 to 500 calories), and your overall body fat % will decrease, reducing fat everywhere. The order it comes off at depends on your genetics. Also, lift to build muscles underneath the fat,…

Great, as long as you know it is not sustainable long term. Just keep bulking and lifting and you're golden.

I agree with the above 2 posters... I went on a "dreamer bulk" before and got up to 25% bodyfat which I definitely regret (took a LONG cut to lose ~25lbs before I saw abs again). Don't make the same mistake I did. Do a regular bulk of TDEE+500 calories, lift on a novice progression program (greyskull LLP, Starting…

If you are a total novice, yes you can gain muscle and lose fat simultaneously. But that tapers off and you usually have to choose one then the other (i.e. cut and bulk cycles). Though there have been times when I started a cut after a bulk, got down 10lbs, and all my friends commented on how much "bigger" I was even…

Step1: Go on google, type "TDEE Calculator". TDEE = total daily energy expenditure. Based on your age, weight, height, activity level, etc., it will determine how many calories it takes to maintain your current weight. Step2: In order to gain +1lb a week, you need to eat 500 calories OVER your TDEE. That means you need to…

You can definitely lift heavy - I would say that this is the best way to give you the body you want. Women lack testosterone, so you will not get "bulky" through heavy lifting. The muscle mass monsters are all on steroids AND years of training AND eating with a goal to gain mass. You will not accidentally become "huge"!…