HamsterManV2 Member

You need a proper program, that has built in progression. Just going and lifting and hoping to get big isn't going to work, just like hoping to read a book and become a doctor - you need a plan and stick to it. Good beginner programs: Strong lifts, ICF 5x5, Starting Strength - all of these have you start with light weight,…

Strong for Ios, Progression for android. Excellent, clean, simple, amazing lifting app. Never went back to any other after I got mine.

Build muscle and lose fat - together they create abs / a lean muscular body. Any method you want to go about this works. I personally would do resistance training first, then cardio afterwards (and eating at a deficit the whole time), but whatever works for you. The #1 most important thing about a workout is actually doing…

I personally use the app Strong (for Ios, use Progression for Android). You very simple and clean, and you can create workouts and easily put in any number of lifts. You only have to create a Day A and Day B with Stronglifts I believe. It tracks all workouts and you can see the graph of your progression over time.

You are gaining muscle (weight increasing) and reducing fat (losing inches)- this is IDEAL. Keep it up. It won't last forever, and eventually you will have to focus on gaining muscle (bulking) OR losing fat (cutting weight).

Notice how the weight goes up then down then back up? The trend is going downward yes but you might find yourself a couple lbs heavier on some days - this just means to not get discouraged and keep on trucking!

You can eat the majority of your carbs before and after you lift on your lifting days - this is known as "carb cycling". It helps provide energy and fuels your workout and recovery. Obviously your other meals will be lower carb since you focus on having them peri-workout.

Just be sure to be building up your abs on the bulk through exercise. If you are worried about fat gains, you can do a slow bulk (+250 calories over TDEE) for slower gain of fat (but also slower muscle increase a well).

Calculate your TDEE here I am Male / 27 years / 5'7" / desk job/ work out 4-5 times per week, my TDEE is 2300calories (I eat this much to maintain weight). If I'm cutting 1lb/week, I eat ~1800calories, and if I'm bulking I eat 2800calories (or 2550 for a slow/lean bulk). Bulking is the best time to make size and strength…

Many people do 6x days a week and it's fine as long as you aren't lifting for maximum intensity every single day with the same exercise (that's just poor programming). I.e. a popular bodybuilding/strength routine is the PPLPPLx (push pull legs push pull legs rest), where each day is filled with either push movements…

Here are some tips: Weight gain/loss is determined by one thing alone: 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…

Weight Loss Is Not Linear Calculate your TDEE, eat under that to lose weight (-500 for 1lb a week or -250 for 0.5lbs a week). Do this for 3 months for approx. -5to-10lbs down. In a year, you can drop ~50lbs if going at a -500calorie deficit (depending on how big/small you are, but if you consistently decreasing weight then…

Here are some tips: Weight gain/loss is determined by one thing alone: 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…

Here are some tips: 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…

Inzer, bestbelts.com, are all top quality and will last multiple lifetimes. I chose to go with bestbelts, and have the "athlete belt single prong" - that's 9-10mm thick, and 4" wide all around you. It is already broken in so you don't have to deal with bruising the first time you use it. Single prong is fine, firm and…

Regular speed descent (don't bounce at the bottom), and explode out of the hole as fast as you can. You will find that as weight increases, you won't be able to 'explode' out as fast as you used to and that's fine - that means the weight is becoming challenging.

It takes a surplus of 3500 calories per week to gain +1lb a week. So that means +500 calories OVER your TDEE to gain 1lb per week - you should be lifting during this time so that you build mostly muscle and minimal fat. If you're afraid of creating too much fat, do a 'slow bulk' at +250 calories for +0.5lbs per week.…

Calculate your TDEE. Eat +500 calories over that for 1lb a week gain. You will gain muscle (assuming you are lifting while on the bulk) and a bit of fat. If you aren't gaining, then eat more (either you underestimated your TDEE or you're not counting calories properly). Underweight people tend to overestimate their…

Ever New Year, the gym suddenly gets super busy - the sudden influx of "New Years Resolutioners" join up to lose weight, get the body they always wanted, etc. They are woefully unprepared for what it takes, and 3 weeks later they are all gone. Only the regulars remain, with perhaps the occasional exception. Why am I…

A journey of 1000 miles begins with a single step. Don't focus on the end goal, focus on tracking your calories day in, day out. And remember, the longer it takes to achieve your goals, the more permanent this change will be. Those who lose a large amount of weight steadily will keep it off - you are in control of your…

Twice per week. Just choose a day and do it. And yes you need to do it so that you can have abs when you cut down. Too many people follow the "squat and deadlifts work my core enough, why should I do anything else?". Build it now, reveal it on your cut. Choose any of the following: Cable crunches, ab rollouts, hanging leg…

Consistency is king. The longer it takes to achieve something, the more permanent it becomes. Keep at a caloric deficit, and keep lifting. Both will slowly and surely work towards your goal. I tend to see visible changes in 3 months, other people noticing in 6 months, and reaching your goals in ~1 year.

What is your age/sex/weight? That will determine your TDEE. Eat +500 over that per day for 1lb of weight gain per week, or +250 over that for 0.5lb weight gain per week. This weight fluctuation is due to measuring yourself at different times in the day - there is always going to be some fluctuation. I.e. Look at this chart…

To gain or lose 1lb per week, you need to be eating +/- 500 calories. That's easy for a 200lb guy, but much harder for a 100lb girl. The general consensus for the lower weight class is to aim at +10% to +20% of your TDEE, where closer to 10% for a "slow bulk" to minimize fat gains. The mentality behind this is so that…

There is some sick bodyweight progression out there. I.E. Negative Pullups --> Pullups --> L-sit Pullups --> Pullover Pushups --> Decline Pushups --> Decline Diamond Pushups / hold at the bottom pushups L-Sit Progression Also you can make the weight you have more efficient. I.e. Single Leg Romanian DL (holding a pair of…

Rest. Since the weights were progressively getting heavier, I needed to focus on recovery. I was able to tolerate more stress, so I added some extra sets / accessory work after all the main lifts.

That's not a good program my friend... A proper program with planned progression will get you MUCH further than doing X number of A,B,C workout. Plus, once you get over 15 reps of the same exercise, it is no longer focusing on strength or hypertrophy(size) but muscular endurance. See Chart Here. If your goal is to do the…

Sure, I wasn't too clear on that. I suggest that do a cycle of cutting weight until you hit the desired leanness (usually takes a couple of months) then bulk with more intense lifting for a couple more months. Our bodies can build muscle very well on a bulk, so it is recommended to make your gains during those couple of…

OK you have a lot of conflicting advice here, so let me clear some of it up. Your goal is to lose fat on your belly, and gain muscle on your legs and butt. This needs to be tackled through training and diet. 1- Training. I suggest you look up the program Strong Curves. It is meant for women's resistance/strength training…

What are your stats? Age, height, training history, current max lifts (bench, squat, deadlift), etc. We can provide a better answer then. Beware of over analyzing... consistently going to the gym and eating at surplus or deficit >>> researching every nook and cranny for "what's optimal"