adamhendrickson92 Member

your diet should yield results if you are able to hit the 4k goal consistently. less cardio will be better for gaining weight because you'll burn less energy and it'll be easier to be in caloric surplus. since your job is very active you'll have to eat more to makeup for the energy you burn while working. also, if you're…

sweet potato sliders with guacamole and bacon with brocolli on the side

agree with this, protein shakes are meant to supplement your diet so make sure you're eating enough besides them. you're gonna need more carbs to gain weight as well. eat more food - pasta, meat, eggs, milk, potatos, peanut butter sandwiches, bananas, etc. etc.

how often are you working out and how often doing cardio? what are your macros usually? consistent 4k calories should do it so don't give up!

i'm not too experienced, but i can at least share what's worked for me. just started bodybuilding last april, and i've gained ~30-35lbs of muscle (bodyfat currently ~9%). eat in caloric surplus, with high protein and high carbs especially on training days. make sure you get enough sleep (>7hrs) at night as well. building…

steak, eggs, chicken, pork, greek yogurt, almonds, milk, oh yea theres also pasta with protein added i think barilla makes it. thats a good one for bulking. tastes great but always a little al dente kinda like whole wheat pasta. protein shakes are always helpful to supplement with so you are getting enough protein as well.…

I prefer my calorie surplus to come from protein before refined sugar and saturated fat. Also, the OP is strength training so I think protein should take precedence for this goal. She admitted to being calorie deficit, and I assume she isn't hitting protein goals which are vital for building strength.

You should prob go with supplements before ice cream :p I go for two protein shakes each day. Whey protein isolate is good right after you workout or first thing in the morning, and it tastes like a strawberry milkshake. Casein protein is slower digesting and good for overnight when you won't be eating anything (but it…

Which programs did you want to do? You can still get stronger and see results as long as you are able to progressively increase the weight you use for each exercise, so I would choose exercises that require the equipment that you do have. You might have to customize the program you're doing so it accomodates your limited…

It's simple for me. I lift for the gains.

For what are you using it? I don't think it will make you stronger or better at anything, but in my personal experience works well for minor muscle strains and soreness. After a really heavy day of weighted triceps dips my left arm was feeling a little off so I bought the tape and put a few pieces on it. The tape…

Motivation starts the fire in your heart. Discipline keeps it burning through the night.

Awesome to hear that you're working towars your goal. I had a similar problem to yours, and MFP helps a lot to make sure you are eating enough throughout the day. My advice is obviously to eat more food. It's been easier for me to break up meals throughout the day so I can get enough calories to gain weight. If you're…

That is amazing if she actually does it. Idk how you can eat that many bananas.

you should be proud you have callouses, you had to earn them after all.

Under armour record app can "track workouts" for you, and it will deduct the calories in myfitnesspal. The tracking is not nearly that specific. It just records how long you worked out, and estimates your calories burned based on what type of exercise it was (upper body, legs, cardio, etc.). You can also sync it with your…

Gotta eat more food. I have similar problems keeping up with eating enough especially during the workweek. Meal prep beforehand helps so you always have food on hand if you're in a rush. If I'm making rice or chicken, I'll make a lot and keep it in the fridge to reheat quick during the week. Two shakes a day is a good idea…

Some of the possible side effects are weight gain and increased appetite, so as long as you don't mind its other side effects like diarrhea and heart palpitations, its totally worth the gamble. Seriously though, I wouldn't take it if I were you.

I second this. Also I'm assuming you want to gain muscle weight and not fat, so a weight training routine will be beneficial.

I've had some of my best workouts when doing the opposite of carb-loading. I workout later in the day, and if I eat a high carb breakfast/lunch I have more energy to push my muscles past their limit. When I don't eat enough carbs before I workout there is a noticeable difference in the intensity of a workout I can achieve.…

You said it yourself, you're not gaining muscle because you burn more calories than you consume. If you want to continue doing cross country running while attempting to build substantial muscle, your calorie intake will have to be amped up. You need to eat more protein! As far as routines, I would recommend looking for a…

Sounds like you need to look for a new gym that is more geared towards your goals. Getting a trainer would be a boon to your transition into weight lifting, or if you know anyone who lifts weights they can help you to get started as well. There are also plenty of programs and routines online you can follow with…

For me, bulking is purposely maintaining a high protein calorie surplus for the sole purpose of making them gains. The key to bulking is to accept that you will gain some fat, but you will be able to earn disproportionately more muscle. Usually while bulking keep your cardio to a bare minimum. Don't get me wrong, you won't…

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blue razz C4 and a banana

Haven't tried this yet, but as soon as I hit 200lbs I will be. I'm around 197lbs right now so pretty soon I'll be figuring out how it can be done. I don't see why it wouldn't be possible, and I'm prepared to pay more attention to my diet and nutrition. They have been key to my goals so far and will probably be even more…

If your grip strength is failing, you could try weight lifting straps. One end loops around your wrist and the other end you wrap securely around the dumbell/barbell. I've had to use them for heavy deadlifts and shrugs when my grip would give out, but it might help in your situation as well until you can build more grip…

Why would you eat only chicken? Not being sarcastic, genuinely want to know the reasoning behind this goal? Are you trying to become vegetarian eventually? I have been eating a lot of chicken as far as meat in my diet but I also eat fish, venison, and beef. My favorite ways to prepare chicken are thinly sliced and…

Under ideal circumstances as far as diet, exercise, and rest go, you could gain at least 30lbs of muscle in a year. Genetics will definitely play a role as to what the upper limit of this will be (also your height), but your goal to gain 20lbs is a very real possibility regardless of your physical predisposition. I'll be…