gtmfitness Member

Thanks everyone! :)

http://gtmfitness.com/muscle-meals-how-to-eat-4000-calories-a-day/ This is how I did it over the years :) I even fast every morning and still hit my calorie goals. Hope this helps! Time to make them gains haha

No problem! I put my focus on gaining a ton strength in the 4-8 rep range...on key exercises: Incline Bench Press Weighted Chin Ups Standing Press Barbell Curls Bulgarian Split Squats Hanging Leg Raises During my 3 month transformation I added about 45lbs to the above lifts. If you focus on making consistent strength…

Thank you! :)

My man..... You need to eat enough calories....enough to compensate for your work plus enough to support training. Consider lifting 3 days a week for about an hour each session. Get in, focus on making strength gains in the 4-6 rep range and get out! Hope that helps man

What's up man.....my experience is that I am 19 years old. Same struggle as you. What you need to do: 1)Saying "I eat quite a bit" is not helping any of us assess if you ACTUALLY are eating enough. And yeah you definitely need to eat more calorie dense foods. 2)Focus on getting really freaking strong in the 4-8 rep range.

I like what idalvarado said....It depends on the workout and overall what you do best on. Some days I train fasted or 2-3 hours after eating. You need to find out what you enjoy and what you can stick too. At the end of the day (depending on your goals) is what matters most. Whether that be a calorie deficit or calorie…

Wow......After coming back to my computer I did not expect to see so many notifications. And I already guessed it....90% of them are saying to squat. Listen......I used to squat. A lot actually. The most I have ever squatted was 350lbs for 2 reps. Is that breaking records? No of course not. But I was happy with it at the…

You are absolutely correct @ninerbuff ! The post was a mere suggestion for people to consider adding those exercises into their routines.

I do leg work? haha @ninerbuff

@_dracarys I am helping a beginner by showing them there is more than the "mainstream" exercises such as the squat deadlift and bench press. I am showing them effective exercises for building strength and also ones that make you look good..

I don't think @_dracarys_ or @mantium999 read the last sentence of my post. Those 3 exercises are not the only exercises in my routine.

Awe thanks for cutting some slack for the young kid @usmcmp

Wow I had no idea this work spark some big outrage. The squat is just another exercise. Relax. I used to squat...I have no desire to grow my legs any larger than they are now. I like to keep them in proportion with my upper body and focus on jumping higher and sprinting faster. Squats are fantastic for beginners to build…

My apologies... I don't squat haha That post was kinda leaning towards males. But for females, sure! Squat I work on weighted pistol squats and bulgarian split squats over normal squats nowadays. I feel they target the *kitten* more.

Hey whats going on! Happy to reach out and meet some new people. For your core, you can practice Hanging leg raises, L - sits, and twist and hold stretches while sitting. Back bridging may be a good option for you as well. I know after I did more back bridging my lower back pain disappeared! Hope that helps, Keep in touch!

Ahhhh I see where this is going.... Well I am all about staying lean all year round. So I prefer to minimize fat gain while building muscle.

Another 19 year old male right here too! :smile: So happy to hear the start of your fitness journey! I feel almost all people suffer from some sort of muscular imbalance due to the fact they are either right or left handed! So when you train, always start with your weaker side. Give it some time and they will balance out.…

I eat chocolate and frozen yogurt ice cream on the daily :smile: You can actually eat anything and still lose weight. Now obviously you should strive for wholesome foods rich in vitamins and minerals but that does not mean you cannot treat yourself. A good rule of thumb....get 80% of your calories from wholesome foods and…

Hope that helps!

What is going on!! I had a lot of trouble gaining weight in the past. My best advice to you...drop all supplements and do not get a mass gainer. They are garbage. You can keep the creatine though. and keep a tub of protein for back up! in case of emergency haha You said it yourself :smile: You don't know if you eat enough.…

Glad to hear you are starting your fitness journey! My advice to you: Don't forget why you are starting in the first place.....I know for me, I just wanted to look incredible and just downright feel sexy! While enjoying my life too. Even though I LOVE lifting....I don't want to live in the gym or spend countless hours meal…

I also have trouble gaining weight.......I used to workout 6 days a week as well. Turns out that I was just spinning my wheels and burning my energy that I would need to make up by eating more. So now I only lift 3 times a week for about an hour each session. Best strength and muscle gains of my life! Hope that helps!

Steak Chicken Ground meat Eggs Yogurt Cheese Whole Milk Pasta Rice Tortillas Granola Veggies Apples coconut oil Peanuts frozen yogurt ice cream Cookie Dough Balance Bars Gatorade Protein Bars

@jfaifer Hey what's going on! I looked at the workout you are following..... In my opinion, you are not ready for that kind of workout routine. It has a great Periodization set up (strength, size, endurance) although in your position I would focus on maintaining the muscle you currently have while focusing on strength…

I have long freaking arms.....and my arms never seemed to grow. So my advice.... how much can you barbell curl? Drop preacher curls, concentration curls, or any other exercise. Get yourself barbell curling over 100lbs for 5 reps. You give your biceps no reason but to grow. I am not sure how much you train. But I only lift…

Here are some of my favorite lean bulking strategies: I only train 3 days per week by the way... on Monday Wednesday and Friday Example 1: Monday: 500 calories over maintenance Tuesday: 100 calories over maintenance Wednesday: 500 calories over maintenance Thursday: 100 calories over maintenance Friday: 500 calories over…

Body fat percentage is tough to estimate. So I am not even going to try and guess a number. If you want something reliable get a DEXA scan. But they may be a little pricey, not sure. Anyway, don't fret over it. good calorie deficit! If you focus in the 4-6 rep range, chances are you will probably add some strength and…

Trust me I know you feel skinny, but just eating to put on fat is going to hurt your progress. Begin training now. I have been training "properly" for about 2 years now. But I started weight lifting about 4 years ago. Here is another cool trick: Focus on getting as strong as possible with those key exercises above in mind.…

You do not have to worry about losing any serious muscle until about 72 hours without eating. Through the eyes of your body, that is "starvation mode." I fast every day for 14-16 hours. I have never been stronger. In simple terms, If your body taps into all of its glycogen stores, fat stores, and remaining amino acids in…