HamsterManV2 Member

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…

Yes calories will determine whether you gain or lose weight, however the macros (protein, fat, carbs) affect things like your muscle gains, your energy level, your hormone regulation, etc. etc. Secondly, here is a quote from me, I sent this to another poster with similar questions to you: I am glad you are exercising 3…

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…

Weight gain/loss is determined by one thing: calories in vs calories out. Simply go on google, type in "TDEE Calculator", and enter you age, height, sex, weight, and activity level. Using that number, eat -500 calories of that daily to lose 1lb per week. No ifs or buts. That means you might have to buy a digital weight…

2250 for maintenance, therefore that's 1750 cutting (urgh) or 2500 lean bulk / 2750 full bulk. Currently cutting

Have a list of things you know you like / that are easy to prepare for carbs, fats, and protein. This way you just have to mix and match things to hit your macros. i.e. My list: High Carb (that are mostly carb and little protein/fat): Bananas, Quick Oats, Rice, Toast. I never make pasta but you can give that a try (I save…

Yep you will have to prepare your own meals. And make it heavy enough that once you are done, you won't want to eat their food at all. I.e. in a 1800 calorie day, have a 800 calorie lunch and dinner+lunch= the remaining 1000. Also drink lots of water. Chug a bottle of water before eating. And ask yourself if you are…

Perhaps eat at maintenance or slow-bulk to gain size with minimal fat gains? And it's good you have done strength routines previously, you have a solid base to work from. i.e. all things being equal, the guy who reps out 40lbs curls will make significantly more gains vs the guy who reps out 20lbs curls.

Underweight people overestimate how much they consume and overweight people underestimate how much they consume. You need to be consistent in your diet - day in and day out, you NEED to hit the caloric requirements to gain weight. Here is what you need to do! * Calculate your Total Daily Energy Expenditure (TDEE) - this is…

800 calories burned is highly, highly unlikely (and I 've done P90X so I know it doesn't burn that much, even if you find it hard). When you put in your TDEE in a calculator, change the setting from 0 activity to 75 minutes of extreme activity and that only accounts for an increase of 300-400 calories, and I would say that…

Some excellent routines have the following: * A heavy compound lift (i.e. bench/squat/deadlift) that is high weight, low reps. Think 3 to 5 reps, 3-4 set. * An accessory lift that complements the main lift at medium weight medium reps. I.e. Incline Bench after a heavy bench, 6-10reps @ 3-4 sets. * Low weight high rep work…

Make eating (and tracking your intake) a full time job. It will be until it becomes a habit. Aim for TDEE +10%to20% to gain or -10%to20% to lose weight. Track everything that goes into your mouth.

PHUL is 4 days a week PHAT is 5 days a week PPLPPL is 6 days a week. This Texas Method Template is 3 days a week (or more depending how you want to spread the running/abs/arms) - Use template #8. The best program is the one you do most consistently. Many people on Reddit/bodybuilding swear by PPLPPLx. You can do a pure…

Scivation - tasty as hell and excellent reputation. To be consumed: On Rest Days: between meals (1.5 hours after meal), 1 scoop, 3x a day On Workout Days: 1 scoop pre workout, 2-3 scoops directly after the workout (i.e. should be in your gym locker). Helps recovery a great deal when you are pushing yourself to the limit.

Yep. You can theoretically eat your daily caloric requirements every night, just be consistent and hit TDEE-500 calories. Beware, restaurant food is meant to taste good and you usually have no idea what the calories are. Potential dry foods that work: Fruits (fresh or canned), Oats, Peanut Butter, Rice, Canned foods (beans…

You have to eat -500 calories from your TDEE for 1lb loss per week. So if you are eating 1200 calories, perhaps your TDEE is ~1500, so you are losing half a pound per week. I think you are doing fine, don' t change to something too drastic or else you will give up. If you want to accelerate your deficit, try cutting 100…

Weight loss is not linear - some days will be weight gains and others will be weight losses. The general trend should be sloping downward. See example chart here. You will see the weigh-ins are varying greatly, but the red line tells the truth over time.

Reddit's bodyweight fitness will have what you are looking for. This is just a portion of it, read the whole thing, especially the progression (so you can start at your level) Edit: Here is a cheat sheet you can print and leave in your work out area.

There are a couple of options. You need to know how many calories you can eat in a day and never pass it. So go on google and calculate your TDEE. Eat -500calories from that every day to lose 1lb per week. * The first possibility is to meal prep - that means once to twice a week, you have a huge cook-a-thon and prepare…

Just leave it at sedentary and that way you will lose a little extra few lbs in the long run.

You need to eat at a surplus consistently. I suggest liquid calories (it's what I did to reach my amount). I will explain more below. What is your TDEE? You need to eat +500 calories over that for 1lb of weight gain per week. Reach this every day consistently and you will have great size and muscle gains. For food, I…

Short version: Lift, eat as many single ingredient foods in a deficit to cut or bulk to gain, be consistent, profit in a few months. Cheers

To add to what psulemon said, look at macros with the calories. i.e. 140 calorie can of coke has 0carbs, 0fats, and 0 protein. 140 calorie of chicken breast has 0carbs, 3g fat, 27g protein. 140 calorie of banana is 35g carb, 1g fat, 2g protein. Yes calorie in vs calorie out is what matters most for weight loss/gain, but…

Ah OK I misunderstood, thank you. I hear the words "Is anyone actively trying to get fat?" instead of "get some fat" or "add weight" and I picture 2 very different things. You mean "filling out" basically.

Once you get a couple of weeks into Strong Lifts and Starting Strength, it's expected that you add in upper body accessory work (squats and deadlifts do FAR more on the lower body than bench and OHP does on the upper body). Add chin/pull ups, curls, and ab work for a strong, aesthetic, and balanced body. I suggest doing…

Calculate your TDEE. That is the amount of calories you need to maintain weight. Eat +500 calories over that to gain 1lb per week. Do this in conjunction with lifting to build muscles (with some fat, but minor if your diet is on point). You need to track EVERYTHING that goes into your mouth. Counting calories and eating…

First off, go to the physio - we are a bunch of randoms on the internet and we can only offer advice based on experience. That being said, I have a couple of ideas. * Stretch your pecs (door jamb stretch, hang from a bar, every day and multiple times a day * Make sure you are not using your shoulders in the movement. That…

Are you happy with your abs? If so, maintain. If not, cut some more. You have 14 weeks before holidays, and I assume you want to be lean and ripped for then. That way, you can also eat whatever you want on the trip and hop on to a bulk right after. win - win. Alternatively you can do a short bulk and short cut - 6 weeks…

Just a question, why would you want to get "fat"? I understand gaining muscle with fat (i.e. strongmen or fluffier powerlifters), but not soft, flabby fat? Not judging, I am genuinely curious.

Sorry, to clarify point #1, it is 0.8g to 1g per LB of lean body mass. So if I were 170lbs @ 15% bodyfat, I would consume 115g to 144g of protein a day (or more) on my cut, while lifting the same weights or slightly lower with lower volume.