pbryd Member

You've gone through the hard part, which is losing body fat, seeing your weight and strength go down but with little or no visual improvement to your body. The next bit, if you carry on cutting is where the magic happens, your abs will start to show and you'll start to look a lot better. Keep going to 10%

I remember reading a similar study (might be the same one), where the hypertrophy was too close to call, but the higher intensity group suffered more injuries and drop outs than the higher rep groups. Mike Israetel's information on minimum effective volume (MEV) is well worth a google. For hypertrophy, 10 hard sets per…

What are your goals, are you lifting weights or just interested in seeing the numbers on the bathroom scale go up? This isn't going to end will if you don't plan it properly.

Actually I my magnesium and vit D3

I use my protein unflavoured whey, normally just 1xscoop per day. It's cheaper than chicken per gram of protein and on par with the price of baked beans and eggs.

You're eating too many calories and getting fat. First things first, log all your food and use it to work out what your maintenance calories are. When you body weight is holding steady, lower your calories by 10% and you should start losing some of that extra fat you've gained. When you're happy with your bodyfat levels…

I'd deload for 1a week, and then drop all exercises to 2x10 and see if that improves things. And don't train to failure every set, every workout.

No, the routine says, 4 sets totally 32 reps. OP, please tell me you aren't doing all 4 sets of squats at 32 reps each

How do you feel between workouts, are you getting enough sleep. Can you get through the workouts, do they feel too much or too little?

You should post your routine in full, if you're in a calorie surplus you should be able to lift more. You might be doing too little to cause an adaptive response, or too much and not allowing for recovery.

You could try front squats instead of regular squats, so you don't get trapped under the bar. For bench press, you can use dumbbells or the press from the floor. The last resort when benching alone with a barbell is to leave the collars off. This allows you to dump the weights off if you ever get stuck. If you're worried…

Simply eat 1g of protein per lb of bodyweight and make the rest of your daily calories up with carbs and fat. Try not to overthink it.

I always try some light stretching and a foam roller.

Why base the time to cut when you've gained a certain amount of weight? I made good progress the first 6 months but once my waist hit 30.5", my fat gain accelerated. I span my wheels cutting from a 31" waist to 30.5" - I did this twice. I should have cut right back to around 10% bodyfat which is around a 29" waist and…

I've been cutting over the Christmas, my waist has reduced from an average of 31" (October) to 28.5" present. I now weigh 123lb, the same as when I did before I started bulking, but my waist is 1" smaller. This puts me in a much better position than my first lean bulk.

Be sure to read through Mike Israetel's notes if you haven't already ... https://notehub.org/6cvvk

You're welcome, here is something to get your teeth into... https://notehub.org/6cvvk

Brad Schoenfeld has been spending a lot of time researching and studying other peoples results and a few snippets of info stand out for building size. * You can build muscle training once per week, but there is a noticeable improvement if you train twice per week. However there is no firm answer that training 3x weekly…

Brad Schoenfeld http://www.lookgreatnaked.com/blog/

It's hard mentally to see the scales going down when you spent so long having them creep up slowly. I've stopped weighing during this cut, and focused on waist size and estimated bf% - I think this follows the advice (for men) to cut to 10%, bulk to 15%. Of course you have to use scales to gauge your weight gain during a…

I wouldn't give your abs any direct work unless your wanting to walk around with sub 10% bodyfat. If you want a flat stomach to improve the appearance of your abdominal area, lose bodyfat.

I've been bulking for 16 months with a couple of small cuts along the way. Following Mike Matthews advice at MFL I did a pre bulk cut and went down to 123lb with a waist of under 29.5" I gained 13.6lb over the year but after cutting, I'm back at my January figures. Same weight and waist sizes. You can see the type of…

Sundried tomatoes and I like the sound of feta cheese. I looked at Parmesan in the supermarket but you had to eat it in one week. No one can eat that much Parmesan in a week.

Myprotein unflavoured with water, blended with a banana is great.

I heard if you ate pizza and beer, they cancel each other out in your stomach. Isn't science great. ;)

I'm around the same bf% and I've decide to cut down to 10% ish before restarting a bulk. My opinion is that bulking at 15% will only eventually lead to a bf% of 20% later and a much longer cut will be needed. So a smaller cut now, leads to a longer bulk and you still won't pass the 15% mark later.

Measurements aside, I feel I don't want my waist to get any larger. I'd prefer a 2-3 week cut over a recomp.

That's an option too, I'll give it some thought.

Here are my last 4 months of average bodyweight * July: 133.3lb * August: 135.1lb * September: 136.8lb * October:137.1lb That's what my concern is, the caliper suggests I'm 15% and so I cut back to 12%, but the margins seem too narrow. I'm going to do a quick cut to 12% and to see what weight I reach. Strengthwise my I've…

What do you mean?