gymrat04mf Member

You'll most likely want to follow a progressive overload weightlifting program such as StrongLifts or StrongCurves, both very popular. I've been doing StrongLifts this summer and have gained so much strength! If you google it you'll be able to find everything you need to know about it on their website.

I've always been naturally slim and eventually got tired of being like that too. It takes consistent calorie counting -- you wanna be in a surplus every day. Also, supplement that with weight training to stimulate muscle growth. I've finally gained about 10 lbs since when I started!

It all depends on what your goal is. If you eat "more" while weight lifting (I'm interpreting this as a calorie surplus) then you'll gain both muscle and fat. If you want to lose fat though, you need to be following a calorie deficit. Find your maintenance calories (however many calories you burn day to day which includes…

Yes, I find it hard to eat a mere 55 g of fat and I'm worried I'm eating too much of it.

Maybe this works for some people, but this would never work for me. I'd never want to do anything to the point where I hate myself or don't like the way I look; I don't want to be miserable, I want to be happy with myself year-round! I'm bulking until I've reached my goal weight and/or my body fat gets to a point where it…

This thread specifically asks for advice. My last thread asked for guesses just for fun, but nobody gave me advice there. If you don't have any to kindly give, please don't bother commenting.

The guy that said 10-11% was mistakenly thinking in terms of the men's scale as said earlier - the scales are very different. My actual BF is 19-20%. It's funny that you mention being close to overweight an option, because nearly my whole life I've struggled with staying just out of the underweight category. I've always…

Thanks guys for your opinions. My correct body fat percentage is 19-20% based on different tests I've done (scale and calipers).

For women that would be below essential fat. You're probably thinking in terms of the BF scale for men.

Looks very nice and totally has something going on with the guy above her as I saw in a different forum

Nope. Have you ever cheated on someone?

Definitely friendly!

I confess that even though my last serious relationship was unhealthy and stressful and it's been over a year since the breakup, my feelings haven't changed and I'm still extremely tempted to get back with him.

How tall are you? The weight range you listed generally wouldn't be considered healthy.

Microsoft Band 2. I used to have Garmin Vivosmart before I bought the Microsoft Band 2 and it's been amazing. It's a smart watch so you get your texts, calls, emails, etc (although you can turn it off if you don't want that), and it's a great activity tracker. It tracks steps, calories, stairs, HR, multiple types of…

I've had the Band 2 for about 6 months and I still love it! I've been wanting to add fellow users so we can challenge each other. Anyone up for it?

StrongLifts may cover everywhere, but indirectly. It includes squats, deadlifts, bench press, barbell row, and overhead press. For example, sure your abs will come into play to help you balance and stabilize yourself, but you wouldn't be working your abs as much if you also do difficult workouts to specifically target your…

Thanks for the opinion. The HIIT is included in some of the classes I mentioned (specifically "Beach Body"). And yes, I do cover shoulder press, rows, etc in my circuit sessions, but I understand that might not be enough. Perhaps I'll add shoulder barbell press into my bench press day before I go to my circuit. I am…

We're basically twins! CW - 116 lbs GW - around 120 lbs, trying to gain some more muscle and definition, and reduce body fat a little Age - 20 Height - 5'4

Haha well thank you!

Thank you! And to answer your question, I got my BF % from the weight watchers scale (so using an electrical current).

Thanks guys, I'm going to stick with my recomp plan. But my only question about doing recomp is calorie cycling. For my goals, should I be eating at a slight surplus on training days and at maintenance on rest days? Or maintenance on all days, or what?

Would you guys suggest that I do a cut first to get to my ideal BF % and then slow muscle gain recomp at 15% surplus training days and 10% deficit rest days? If so, how do I do the cut without looking skinny or losing any of the muscle I have?

Yes, but also lose a couple lbs of fat. Although, I would also be fine with maintaining my current weight in body fat and only putting on muscle.

Also, is there a difference between a clean bulk and body recomp, or are they both terms for the same thing? I'm seeing that in both, you're supposed to either maintain or lose body fat while gaining muscle mass.

Thank you! That was very helpful. So in regards to junk food and desserts, what should my limit be? Since I guess I need to eat more fat to reach my calorie surplus. However, the ratios of fat-protein-carbs in my diet should still be similar to what you said, correct? About 94 g of protein, 50 g of fat and the rest carbs?…

i am not familiar with body recomposition. What does this entail? A poster said the same body weight but lower BF; however I want to be a heavier body weight with lower BF.

I'm 5'4". Yeah my cardio is high intensity interval training, only for about 15 mins so that burns around 100 calories but then the thing is it burns a lot more calories afterwards

I need 2000 calories/day to maintain my weight. But shouldn't I be eating around 2200 then to gain muscle? Also, the reason I'm doing cardio is to lose a few lbs of fat (but not muscle) so my muscles like my abs will show more easily, and also just to have that balance.