pbryd Member

Whey. It's the king of protein and is lowest cost per gram. I'll have 2x 40g shakes, 2 eggs, half a chicken breast some milk and cheese for my daily protein goals.

Myprotein's Natural Vanilla gets my vote. I wasn't keen on their regular vanilla, tasted a bit 'perfumey', but the natural vanilla is milder.

Cereal is a carb source, if you want a protein rich brekkie, eat a protein source. An omelette or scrambled eggs is ideal.

Research may not show once per week training as being optimal but, if someone prefers a high intensity training style, and it encourages them to eat and rest correctly, they will see gains, especially in strength. I think we'll all agree that it is better to work hard on a 'less than optimal' program, than work…

As you know it is a lot of volume. If you feel you can recover from it then it's fine, because every program works, until it doesn't. So my question would be, do you really need that many exercises? Or can you progress on less. I'll critique the first bit. * Why warm up with lunges and good mornings when your first…

I wouldn't superset compound movements, it's too tiring to me. Consider doing two upper routines, a push focused with a little back, and a back focused with a little push. This will cut your exercises from 8 down to 5 Push focused BB bench press BB row OH BB press DB lateral raise DB tricep Pull focused weighted pull ups…

0.8g is recommended but, for an older person it can go higher. This is based on lean body mass. Whey protein powder is an easy way to increase intake.

It makes me wonder why people cycle their carbs on training and non training days, You burn more calories doing the weekly shop at the supermarket. Perhaps they should cycle their carbs on shopping and non shopping days. ;)

There aren't any. Lean bulking has more to do with a low daily calorie surplus than what foods you eat. Having said that, there will be certain foods that fit your personal macro goals better than other. My meals are boring, banana on toast, whey protein, beans on toast, potatoes and chicken, cereal with semi skimmed milk,…

Like with any fitness advice, I think it's important to consider who is this advice aimed at. If you're competing then it makes sense to bulk at the lower end (10%-15%) so you don't get too far from your stage weight. For general trainees, allowing your bf% to creep higher probably isn't to make a difference.

My opinion might prove to be an unpopular one but, stop conventional deadlifting. 1. If you stop and your shoulder improves, then you know it's the deadlifting. 2. Unless your training to be a powerlifter, you don't need conventional deadlifts. They have a high risk to reward ratio, which could easily be replaced by other…

Lyle typically recommends 0.44g/lb at Lyle later goes onto to say at 1:05:30 that fat/carb doesn't really matter during a bulk but does recommend keeping fats moderated. https://youtu.be/rqQwmJfmJnU?t=58m27s

Here's a snippet where Layne sums it up. The whole series is very interesting https://youtu.be/JpMbsz9T2vA?t=18m28s

I'm not convinced that carb/fat ratios don't matter during a bulk. My reasoning is extra calories from fats will be shuffled straight into fat cells, where as excess carbs have at some chance to be used by the body for something useful. Of course I could be wrong, but I'm still limiting my fat to around 0.4g/lb to be on…

Yep personal preference is key. Not having to worry about your fat content during a deficit seems counter intuitive, so I just wanted to point it out.

I think someone has 'un-wood' lol. For the fats, I think the opposite. As long as you are in a calories deficit, you don't have to limit fats. Obviously protein must be given priority, but high fats can't be turned into body fat because of the deficit. Carbs are preferred for training but your body is capable of using the…

Again, sound advice, which could be seen as poor advice because of people hitting the woo button. If you've hit the woo button, please explain your point of view.

This is my format too. A large deficit for the first two week to get the scale moving, then I start raising the calories until I reach a smaller deficit. Not sure why you've got the woos, it's a decent plan.

One arm dumbbell overhead press is a great exercise. You can use the other arm to help get it into position and go quite heavy.

If 90 secs feels like too long, then I'd have to question if you are training hard enough, especially on the compound movements. Buy hey, if you're making gains, then it's obviously working.

This exactly, talk about vomiting and eating thousands of calories is just an attempt to appear hardcore. If you don't agree with me, read this part of the original post again..

If 20lb is causing you back pain on a variety of exercises then might it be possible you have a pre existing injury or condition? If you're completely new to training, the squat and deadlift can be a challenging technical movement. They are not magical lifts, so there is nothing wrong with replacing them with the leg press…

Just do them seated, it doesn't really matter. This is the small stuff that people obsess over, but in the end, it's not important.

Are you sure you aren't getting your 1g/lb mixed up with 1g/kg? Daily protein intake averaged 1.5 and 1.4g/kg/d in male and female athletes, respectively (likely a bit more due to underreporting). Current recommendations are 1.3-1.8g/kg/d. Source: https://www.strongerbyscience.com/athlete-protein-intake/

Stop doing German Volume Training and look for a program more suitable for your training age. ie less volume. Train your calves 2 or 3 times per week, at the start of your workout, so you don't neglect them later.

Only if you can't enough calories to compensate for what you burn while walking

I can never understand why people use cups instead of simply weighing stuff in grams.

If a person has a weak body part, they need to find out why they have a weak body part first. It could be poor exercise technique not targeting the desired muscle or wrong exercise selection for said body part. Both of issues won't be resolved by simply increasing volume.

Start lifting, eat high protein foods and you'll gain muscle and lose fat like any newbie. I'd also stick to 3x full bodies, don't over complicate it.

3 week mini cut finished and I've lost approx 8lb (143lb to 135lb) I'll go to maintenance around 2400 for two weeks (last week of my macro cycle and a week deload) before starting another bulk. My goal is to add 15lb to take me to 150lb.