pbryd Member

Weigh every day, in the morning after you've been to the bathroom. But, use a weekly average to track your progress. Add 200 daily calories each week until you see the scales going up.

I think Bill Starr's 5x5 deserves a mention. Apologies if i've missed it. http://oldschooltrainer.com/bill-starrs-5-x-5-training/

If you're using a barbell with no spotters or catchers, the best advice i've seen is, not to put collars on. That way, should the worst happen, you can tilt the barbell and the weights will slide off. It's not ideal but it could save you.

I came across this review of the most popular beginner / intermediate programs and thought it was a good enough to share. It looks at Starting Strength – beginner Stronglifts – beginner Wendler’s 5/3/1 – intermediate or advanced Madcow intermediate 5×5 – intermediate (there is also an advanced version) Texas Method –…

I've got my calories at around 2400 daily for a slow bulk. Which is 16800 per week. So if I fast at 1800 cals for 4 days then I'd need 3200 on my 3x training days to hit my 16800 weekly goal. This would give me my weekly lean bulk calories but incorporate fasting to minimise fat gain.

Grated cheese on as much of your regular food as you can.

A full body workout 3x times per week is perfect because it lets you practice all the lifts you need 3x times per week. I don't feel 5 rep sets are ideal tho, an 8-12 rep range for 3 sets would be my personal recommendation.

I'd advise a 3x full body schedule for beginners too. You get to practice the movements 3x weekly, rather than 1x weekly on PPL split (push, pull and legs).

It could be a bad photo of your back, but I'd be more worried about the curvature of your spine.

Be sure to watch the full series 'Peeling Back a Layer' - they're all great.

Anyone who's knocking people who aren't following the typical 0.8g/lb of bodyweight protein requirements, might want to check out this video. https://www.youtube.com/watch?v=EYq8OzoMSFo&index=4&list=PLYdkxp9hJ4i7KsYsAnNBrtRvEIop6fLlp

I use MyProtein unflavoured Impact Whey Protein. I tend to take it after a workout and on the days when I 've skipped a meal for whatever reason. I'm in the UK, so it's actually cheaper than relying on chicken breast and beef.

Offer to cook her some nice meals, while making sure they're higher calorie than normal. Buy some new larger dinner plates, it's a good way to increase her portions without her noticing. I'm joking of course.

May Update- Slow Bulking for 10 months. This month, despite my calories being the same, my weight jumped up, along with my waist. I've been less busy at work, which is the only thing I can think of, to explain the rise. For the last week, I've cut back on my calories, with a goal to trim my waist down an inch, back to 30".…

I've been on a long slow bulk since September 2015, gaining around 1.7lb per month. I've decided to stop, I'm now not happy with my waist. After a quick month cut, I'll start another long lean bulk

Aim your macros for these figures rather than the % based scheme. Protein 1g per lb of bodyweight Fat 0.4g per 1lb of bodyweight The rest of your calories comes from carbs. At 160lb the figures would look like this... 160g of protein = 640 calories 64g of fat = 576 calories And use carbs to make up the rest to your calorie…

That seems weekly gain seems far too high to me. A monthly gain of 3-4lb tops would be a good goal IMO. If you're an older lifter, drop it down to a 2lb month weight gain.

Same basic thing but told from different starting points. Because your bodyfat is already high, you should consider cutting first. If you bulk now, you'll only end up fatter.

Cut down to 10-12% bodyfat, then start a slow bulk.

It does seem your getting the calories down. What is your age, height and weight? And what activity do you during the day? You aren't running 3 marathons per day are you? :smile:

Let us know what you eat in a typical day, meal by meal.

I don't like the term 'cut', it's too ambiguous and could mean different things to different people. We need to be more specific.

You guys prefer to argue the toss over every term you don't agree with, rather than provide help and advice to those seeking it. I give up with these forums.

I have no idea why people are so adverse to the term 'clean eating'. Clean eating implies a diet of healthy, unprocessed food from natural sources, as opposed to a dirty bulk of fast foods and takeaways. Anyone wanting to gain lean mass and improve their physique will do better on clean foods which lack additives,…

... and concentrate oh pulling movements to fix that posture.

OP shouldn't be thinking about bulking or cutting for the first 12 weeks IMO Just lift, keep a food diary, count your calories. When you've settled into a routine and your calories are consistent, decide whether a small cut is needed.

Take a look at the muscle for life web site and the associated book Bigger, leaner, stronger.

So around 10 months to add 35lb. 3.5lb per month isn't over the top I suppose. I might add a little extra calories and see if I can get above my 1.7lb average. I'd like to be 140lb with a 30" waist. I think a slow bulk to 146-148 then a quick cut would get me close.

@jdscrubs32 Thanks for your input. Does setting a goal weight, not encourage just to gain for gaining sake and lead to more fat gain then ideal? You're looking at 120lbs to 155lbs. How long have you been doing it, and how long do you have left? For me to gain 35lbs at my current rate would take 20 months lol. My thoughts…

I don't do any cardio. A 7 month cut sounds terrible lol. At 5'7" with a 28" waist you must have a full six pack, I'm not sure that amount of leanness is for me, 29" at my height of 5'6" is probably sufficient and maintainable.