elite_nal Member

https://m.youtube.com/watch?v=EBbSV-ZndRs

A calorie is a calorie since it's a unit of energy, but that doesn't mean that 200 calories from potato chips will have the same effect on body composition as 200 calories from lean protein and veggies.

Myths: 1) "You must consume a meal every 2-3 hours throughout the day". Truth: The "6 meals a day" approach does not increase basal metabolic rate or improve protein synthesis. Just focus on meeting your overall calorie and macronutrient needs for the day as a whole. 2) "You must consume a fast acting post workout shake…

https://m.youtube.com/watch?v=pZZzyBKH-GY

City of God

Most standard commercial weight/mass gain powders are really nothing special and are typically made up of a simple combination of whey protein and simple sugar (usually matodextrin). They may be high calorie, but they really don’t provide much in the way of vitamins, minerals, fiber and other micronutrients. If you find…

Mine's open

My top 2 are kneeling cable rope crunch and hanging leg raises. https://m.youtube.com/watch?v=AEtTmtcBSOM

Practice perfect form and.......practice perfect form (mainly by executing compound movements if you're a complete beginner). Leave your ego at the door, lift a weight that you can handle and get enough rest for your body to recover between sessions. Injury is the last thing you'd want to happen. Injury prevention should…

There are no top secret techniques, special exercises or specific dietary protocols that are going to specifically target the fat around your midsection. Fat loss only occurs on a total-body scale. The answer to your question is to simply focus on reducing your overall body fat percentage through a proper combination of…

Whey protein and other types of protein powder (egg, casein etc.) are definitely useful additions to a well rounded muscle building or fat burning diet. It's a very high quality form of protein, it's fast and easy to consume, and it's very versatile and can be used for an endless number of different shakes and recipes. And…

They are IMO. I tried a sh1tload of different flavors when I went to Japan (they have a ton of different flavors)....I mean they were all really good, but I really like the birthday cake ones. Followed by the green tea, cookies n' cream then the white chocolate macadamia flavors.

They are....eating them right now lol

Best! Got a few of these when I went to Japan. Also, a green tea flavored Kit Kat...but already killed it.

Great thread. I see a lot of these questions... What is the best hardgainer workout routine?” “I’m a hardgainer and need a good meal plan!” “What supplements are recommended for hardgainers?” I would like to add and talk about GENETICS... There’s no question that genetics do play a large role in determining how slowly or…

Beyond Yourself Isolate (Maple Syrup Pancake/Chocolate Mousse/Cookie Dough Ice Cream) Dymatize ISO-100 (Birthday Cake/Gourmet Chocolate/Cinnamon Bun)

Depends on your ultimate fitness goals... What is your ideal body type? How big or lean do you ultimately want to be? Everyone is different. If your ultimate goal is to build a lean and significantly muscular body, you should aim to be at least 12% body fat before you embark on a serious muscle building phase. In general,…

Here's a good lower body warm up video. Make sure to warm up/stretch before and after workout :) https://m.youtube.com/watch?v=eoSqYMaOOAI

Many people shy away from protein powders under the assumption that consuming "real food" is superior in some way and that whey is somehow "unnatural". What most people don't realize is that whey protein is actually a completely natural source of protein and is simply a component of dairy that is extracted during the…

Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking”…

The specific timing of your whey protein consumption really isn't a big deal in the overall picture. Protein digestion and absorption is a very slow, gradual process, and muscle building nutrition really is almost entirely about the big picture. In other words, your main focus should be on what happens in blocks of 24…

1) Eat in a calorie surplus. You need to make sure you're taking in more calories than you burn. If you aren't gaining body weight consistently, then you are not in a surplus. Track your diet, see how your weight responds, and increase if necessary until you're gaining around half a pound per week or so. 2) Get stronger.…

First, make sure to increase your workout intensity. Muscles grow by adapting to stress. Challenge yourself in the gym by training near or all the way to your maximum capacity. Examine your training intensity and be honest with yourself. Secondly, put your focus on getting stronger. The law of progressive overload is at…

Tips... 1) To start the reverse dieting process, increase your calorie intake by 5-10% per week. If you’ve been dieting for an extended period then go with 5%, or if you were doing a shorter “mini” cut go with 10%. 2) Set your reverse dieting macros at 1g protein per pound of body weight, 25% of total calories from fat and…

Calgary

Agreed.

Your overall calorie intake is the most foundational principle of your entire diet. Without a calorie surplus, you aren’t going to gain any significant muscle, and without a calorie deficit, you aren’t going to lose any significant fat. Your total daily calorie intake will determine whether you gain weight or lose weight,…

In most cases it’s just not realistic that you’re going to build a significant amount of muscle and lose a significant amount of fat at the same time. It can be done in some cases (due to extremely good genetics or “extracurricular” supplementation), but it’s rare. Better to choose a primary goal, whether it’s to bulk up…

Yes, hypertrophy range is fine for both. But there's no definite answer that will be optimal for every person in every situation, we can still come up with some pretty reliable guidelines by taking a quick look at the science and logic of muscle growth. First off, there are 2 main types of muscle hypertrophy that can take…

Correct. When it comes to this program aspect, most trainees get it completely wrong. They lighten up the weights, perform higher reps and include more isolation lifts in their plan thinking that "heavy weights and low reps builds muscle" while "light weights and high reps burns fat". In reality, this type of cutting phase…