joncooper1980 Member

Agree with the above. I'd avoid buying "mass gainers" full of maltodextrin. Just create your own shakes using Bananas, milk, yogurt and Nutella.

Put in sedentary. See how that works out for you. If you start to lose weight too quickly change it to light. There is no exact science.

You have abs!! As a woman this makes you very lean. Now would be a great time to eat a caloric surplus and gain some muscle.

Fats are high calorie by nature. 9 calories per gram as opposed to carbs and protein being 4 calories per gram. Plug your details into MFP and it will give you a calorie goal to lose weight. Then tailor your diet around this number. For losing weight it doesn't matter whether you go high fat, high carb or high protein.…

Eat more food! What is your current caloric intake? What are your activity levels?

Dont mean to derail but I love how people think that lifting weights is going to make them bulky and ripped. Its kind of insulting to all of those people who workout hard in the gym for years and eat copious amounts of food for mere pounds of muscle growth.

Hold on you just said that the exercises you do dont cover every muscle group then you go on to list your workout and it covers every muscle group!!?? Are you here just to mess with my head?

You've put on a pound and you look fatter??!! What is your total gain for the time you have been bulking?

Mass gainers are a waste of money and are generally just loaded with sugar. Agree with the comment above. what are you currently eating?

Did you look at the photo you linked? Both weigh the same. 10% is not "very aggressive". That comment makes no sense. Getting to 10% physiologically isn't different to getting to 15%. The laws of thermodynamics work the same in all instances. How you go about getting to 10% can be "aggressive" if you are striving to do so…

Also try being more patient. 3 weeks is nothing.

If you don't have a set timeframe then bulk to a certain BF%. Don't restrict yourself to weeks or months because you may be forced into doing ridiculous things like "take your body weight in lbs and multiply by 17 Add 500" which will cause you to gain WAY more fat than is necessary.

Completely unnecessary. At this calculation I'd be bulking at close to 3700 calories. I'm currently adding 1-1.5lbs per week at 2900 so the extra 800 cals would be going straight to my fat reserves. AWESOME!!

Running works because it burns calories and increases your calorie deficit. Running wont reduce your body fat if you aren't in a deficit. There are two ways to reduce your overall BF%. Lose fat via a calorie deficit. Or build muscle via a calorie surplus. Pick which one suits you and go with it. I personally think that…

BMI is great when you are dealing with a large data set. I.E if you are looking for trends across a population. When dealing with an individual BMI is worse than useless.

For the most part (unless you are fortunate enough to be in a position to recomp) you can't lose fat and build muscle at the same time. One requires a calorie deficit, the other requires a calorie surplus. Decide which one you want and set your goal.

You sound like a great trainer. Not some guy with a diploma earned over a 6 week course.

"toning" isn't what most people think it is either. You cant change the shape of a muscle. You can either build it to make it bigger or your body can metabolise the muscle for energy, hence making it smaller. What people perceive to be "toning" is actually cutting fat to reveal the muscle in more detail. Yoga is great…

No such thing as a hard gainer. Just eat more. What is your current daily calorie intake?

If you are actually 10% then thats a good place to start a bulk. Dont buy mass gainers. Most are just full of sugar. You can make your own shakes and they can be WAY more tasty and you can get better nutrients in them.

Agree with most comments. A lot will come down to personal preference, although it will benefit your strength training to eat some carbs before you lift.

9 ponds in one month and no increase in bf%. That's hard to believe. How long have you been lifting? Is this your first bulk?

Doesn't your club have a nutritionist and trainer that can help with your weight gain?

You beat me to it. Just to reiterate.... the concept of drinking a glass of water if you feel hungry has been skewed. It was originally recommended that people eating for weight loss drink a glass of water when they feel hungry because thirst can be misinterpreted as hunger. When you eat in a calorie deficit your water…

To work out your BMI: divide your weight in kilograms (kg) by your height in metres (m) then divide the answer by your height again. You don't need Weight Watchers scales! Also, HIIT and cardio will not increase your muscle mass - eating a calorie surplus and following a progressive overload weight training program will.

Whilst I agree to a point there is research to suggest that fasted cardio helps you to burn "a bit more" fat than fed cardio. In short it has to do with the amount of fat cells the body breaks down (during fasted cardio compared to fed cardio) and fat oxidation which basically increases (ever so slightly) the CO side of…

Whats your calorie goal per day? Are you eating in a deficit? If you are eating back your exercise calories you are probably over estimating your calorie burn and eating too much. 7kgs in 6 weeks sounds like a lot of weight though. You would need to eat close to a 9000 calorie surplus over 6 weeks to gain 7kgs in fat!

I think the reason Crossfit has a bad rep is down to the trainers. They create such a hyped up mentality, that you must push yourself to the absolute limits of your physical ability, that it promotes bad form and injury. That being said I've also met some extremely knowledgeable Crossfit trainers and the movements they…

All carbs are converted into sugars regardless of whether you have larger hips. Its a natural process your body goes through to extract glycogen from carbs which is stored as energy in muscle cells. Having larger hips has absolutely nothing to do with this process. If you are eating at a calorie surplus your body will…

Well done. Sounds like a great week. Blueberry muffins are awesome and you can't beat home cooked food. Sounds to me like you are making some great choices and not suffering as a result. To be honest with you diet is a huge portion of the work with weight loss. Getting into a workout routine is just habit formation. Do it…