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I found that if I have some precooked meals in the fridge in case I get lazy helps me stay on track with marcros. Also, I watch something that gets me motivated like a speech on YouTube of someone who had done a lot in life or maybe a song that pumps me up. The thing that works best is I looking back at a picture of me…
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Looks like a lot of cardio. 15 reps on a bench press is pretty high. I'd stay in the 6-10 range just do more sets, that way you can use a little heavier weights. Find your 1 rep max and go 70-80% of that. If you want to build some muscle and strength, they both really go to together. Legs should be a lot of volume, (reps…
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Squat. Get the form down first then move some weight. Slowly add extra calories and measure if you see something you don't like go back to maintenance or below.
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Sounds about right, it really depends on your age, activity level and things like that. Activity level is often over or under exaggerated. Where you're 21 you should have huge amounts of testosterone, making it a lot easier for you to gain muscle and burn fat. Just make sure your protein is high enough so you have enough…
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Stick with compound-movements, and start hitting the major body parts twice a week. Once you have been working out for 1-2 years then throw some isolation movements in the mix.
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Bulking when you have barely any muscle mass is going to be a pain in the end for the majority of people who dare to challenge it. He might gain 5 pounds of muscle but he will have to cut so much fat when he gains 30 pounds of fat over his already high fat body percentage, he could ultimately lose a year of progress for 5…
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This.
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Also agree with what you're saying. Although, I don't believe he needed to bulk yet, he has no foundation of muscle. In my opinion he skipped a step. If he was to cut right now he would still be skinny with barely any muscle.
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New people will usually gain muscle and lose fat for 8-10 months after that it gets a little harder, enjoy it my friend. If you're not new and still gaining strength and not muscle give it some time the weight will come. Give a good year to weight training to make a foundation. I recommend lifting for 2 years before…
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Stop doing cardio, eat more than your recommended calories by around 150-300. Build muscle, it weighs more than fat.
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Even if you were to cut carbs because of sugar, the body would just take fat and protein and turn it into glucose. Although cutting carbs and sugar is a really good idea! Just lower it until it works for you.
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Well, 2 table spoons of coconut oil, peanut butter on some toast, depending how sensitive to carbs you're, preference will make the toast matter. I would recommend a protein shake, or protein powder with a few eggs how ever you want to cook them or eat them raw. People believe they get fat from fat, but it's really sugar…
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It's because your body has gotten use to eating such a low amount of calories and slowed your metabolism to survive... Your first goal is a plan to get the ball rolling, so can achieve your recommended calories over time. Unfortunately "working out" will not be your best bet because you'll just be burning off the calories…
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Adjust macros, maybe take some fats out and put more complex carbs in. Also it's ok to carb load once in a while.
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If you want something bad enough I don't believe you ever need to be motivated. So, for me it's just natural to keep going. In other words if you think of this as a choir, or don't have fun you most likely won't stay with it. I'm the guy at the park people stare at while I do my chins up, and pull ups. I do it for me and I…
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Yeah Lemurcat12 gave the best answer. Of course your metabolism will slow down if you don't get a certain amount of calories and this is "starvation mode". The problem is, it won't be a sudden starvation mode. It takes years of a drastic caloric deficit before you see it, but it's still possible. I know many woman…
