pbryd Member

A quick calculation using my weight 138lb and body fat % gives these results: Weight at 15%bf: 138lb Lean mass: 117lb Goal weight at 12%bf: 133lb I weighed 133lb 6 months ago, I don't like the idea of dieting back to 133lb to be honest. It seems like a big step backwards, but actually it's just 5lb which should really take…

I've seen the scales move up the last few day after increasing my calories allowance to 2800. I tend to stay slightly under that figure. This morning I used my body fat caliper to measure my suprailliac fold at 10mm. This puts me at around 15% bf for a man my age 43. Realistically I should begin cutting back down to 12%…

This guy comes to mind when you talk about maintaining a low bf% while bulking, he took a photo every day. http://www.johnstonefitness.com/my-transformation/pictures/daily-photos-front/

Well careful calorie counting (a small surplus) will have you gain slowly, but if that's too much to cope with, perhaps you need to speak to someone about your fears.

You've been lifting consistently for four years, but you only weigh 140lb. I think you need to get on a proven strength program.

Visual BMI might help you out. http://visualbmi.com/ Be sure to click on the male symbol at the top ♂ and adjust the height slider to match yours. Take the results with a pinch of salt.

I find trying to work out my body fat a bit of a pain. There's plenty of comparison images but some days I just look leaner and when you're trying to figure the difference between 12% and 15% it's not easy. I'm going to continue lean bulking during the Winter. I have set an upper limit for my waist of 31.5" which will mark…

A mid month look at my weight and I've not gained anything this month. My weekly weight hasn't changed for the last 6 weeks despite my PRs in the gym increasing. I've added 200 additional daily calories which will hopefully see the bathroom scale start to move up again.

Protein and fats take longer to digest and will keep the hunger away for longer. Is there a pattern to your hunger? I find a breakfast of eggs helps keep me going until lunch time, but cereal will leave me feeling hungry after a couple of hours.

Another new user with a post count of one, posting about the benefits of Apetamin.

Thanks I personally don't think the lean mass variable is that important for people bulking, so I didn't mention it. On the other hand if you're overweight and trying to work out your cutting macros, estimating your lean mass has more value. Got to agree on the carbs too, way more important once you've hit your protein…

I use .8 - 1g / lb (bodyweight) for protein 0.4g / lb for fats making the remainder of my calories up from carbs.

I've just moved onto a Texas Method style program following the end of my linear gains. Starting Strength and Practical Programming are two great books that explain the types of progression used by novice and intermediate lifters. Carry on milking your linear gains as a novice, build a foundation of strength and then move…

I think the routine is fine for his level of development. It will allow him to build strength in the compound lifts at each workout. When the novice linear gains dry up, he can move to a weekly progression and add volume then.

I think the routine is fine on an AxBxAxxBxAxB over two weeks.

what does your lifting routine look like?

People are genetically different. Some people have a narrow shoulders Some people have wide shoulders Some people have a low amount of natural muscle Some people have a high amount of natural muscle The term ectomorph is a perfectly apt term to describe someone lean and slim.

Will do. I understand the anguish of seeing your waist increase. I've been monitoring mine for a whole year, weight and waist size. My waist size going up is a distraction, but I'm more than happy to see a 2lb month weight gain and strength increases in the gym. With this is mind, I'm going to stop measuring my waist. I…

I've been giving my routine some thought and browsing Practical Programming for Strength Training, looking at the periodisation and advice for older lifters. To keep things from going stale and improve my recovery I'm going to incorporate some DUP into my training. Volume day will be front squats, OH press and barbell…

It's been a while since I updated this. The last update in May saw a big monthly jump in my waist measurement, I put down to lowering my carb and increasing my fat ratio. I cut my calories to trim my waist back but it wasn't until my calories hit 2600 again that I started gaining. Here is a chart and graph of my progress…

Sounds as if you have given up before you start. The minimum you can do is start to increase your calories easily by drink milk and buying some dumbbells to begin training at home if you don't want to join a gym. Some pull ups, goblet squats and overhead presses, with extra calories from milk will start changing your…

Your max protein should be 170g based on your weight of 170lb. A good place to start is: Protein 1g/lb Fat 0.4g/lb Rest calories from carbs

The best way to control your calories is to start counting and increasing them. If you're a lifetime under-eater simply trying to eat more won't cut it. you'll quickly revert back to old habits of skipping meals. You need a calorie goal to reach every day.

I've seen people saying it doesn't matter, but carbs and fat are different and the body must process them differently. On a calorie deficit or maintenance it may not make a difference, but I'd like to find out for sure whether there is a difference when on a calorie surplus.

Concentrate on leaning up a bit first. If you haven't been losing 1-2lb per week, reduce your daily calories by 200. When you want to gain, add 200 daily calories, every 10 days, until you start gaining weight.

Could you be allergic to some of the foods you're eating?

I wouldnt bother worrying about logging your exercise and trying to work out your TDEE via a calculator. Just start logging your food to give you a good idea of your calorie intake. Add 200 calories to you average day and take it from there.

I'd go with @Gallowmere1984 advice and try some magnesium supplements. Magnesium is supposed to be the second most deficient vitamin / mineral after vitamin D.

1g per 1lb probably more than enough. You can eat more but you're then eating less carbohydrates, which is what the body needs for energy. I use 1g /lb protein 0.4g / lb fat Make the rest of your calories up from carbs.

I aim for 0.8-1g / 1lb for protein 0.4g / 1lb or less for fat Then I use carbs for the rest to hit my calorie goal. I found if I rely on too much fat, my weight gain goes straight on my waist. My main carb sources are weetabix, rice, bread and bananas.