alexjvolk Member

Fort Worth, Cheers!

Here is a good rule of thumb: Lean muscle gain: Maintenance plus 5% Medium muscle gain: Maintenance plus 10% Fast muscle gain: Maintenance plus 15% Extreme muscle gain: Maintenance plus 20% When you need to cut, use this: http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html It is a very, very…

People focus so much on weight. Forgetting that excess weight is only one side effect of a much more critical issue--health. When you eat a bad diet, your health suffers, regardless if you are 4% BF or 30% BF. Just because the "skinny" individual doesn't show the side effect of weight gain does not mean that he or she can…

What are you pulling for? Competion? physique? demented enjoyment? I mean if you are competing do the one you are strongest at, otherwise, do them both as they are tremendous lifts that hit different muscles in different ways.

I haven't read thru all the responses cause I don't have time, but if you struggle with carbs and the infuriating "carb coma" try to eat well balanced meals to lower your insulin response as well as try stay away from simple carbohydrates unless your body is inefficient at storing carbs and you are a super skinny dude in…

3500 is probably not enough caloric intake. At least not with the very limited information given. When I wanted to gain I ate as though I was two. If you come from any meal without feeling at least mildly uncomforatble you are slowing your progress. This is uncomfortable to do. And I don't envy you haha

My favorite articles: this tells what to eat http://www.elitefts.com/education/picking-the-right-carbs-on-your-high-and-low-days/ and this tells when and how depending on your goals http://heidipowell.net/2713/carb-cycling-101/ good luck!

Nuts, letils, quinoa, avocado, brown rice. There are "chip" alternatives like beanitos, or nut thins. Those are what I do to avoid pulverized grains.

I second this. Especially lentils. Popcorn has good fiber content as well.

Vitamin D is fat soluable. So make sure you are taking your supplements with a fat source.

I really like OH Yeah whey protein isolate. Mixes really well. Very little sugar <2 g.

precisely.

Cardio before or after weight training is fine, but you will feel weak (at least I do) for whichever comes second. If you are mostly concerned about weight loss this shouldn't be a big deal. You can also split cardio and weights into separate days of the week. Honestly, cardio and weights really won't help you lose "that"…

So long as you can maintain your form. Most begin to sag in their posterior chain when they get tired. John Meadows is a sponsored athlete who won't let his form break when he gets tired. Figured that is worth noting.

Use chalk.

I've taken it, and didn't notice any changes tbh.

I wouldn't worry about eating those calories back right away. Instead focus on weight lost in a week. If you are losing weight too quickly (yes that is possible, and not a good thing) then up your total amount. If you aren't seeing the scale move much maybe trim back slightly.

I echo @jemhh 's sentiment. Even as a powerlifter I don't have pain like that. And I have some extreme arch. It is very common for the pelvis to be twisted slightly which brings a lot of pressure and misery to the lower back.