Rusty740 Member

Look at it this way. Meal timing does play a role, but it is small. It's probably a good idea to eat a small snack with protein and carbs before you workout, but if you eat too much prior to working out, your workout will be affected negatively because you're stuffed. If the meal is causing a drop in performance then it's…

I don't think there are any fun cardio activities to be perfectly honest :tongue:

Stress absolutely plays a huge role. Couple cortisol with lack of sleep and you've got a recipe for weight gain. You'll eat more.

It doesn't make any sense physically speaking. To move your body around doing the same thing, while staying the same weight and having the same amount of muscle, will burn the same amount of calories. What makes more sense is this. You do cardio, then you lose weight, now when you do cardio, you weight less so your body…

Weight is a funny thing and our bodies do react (of course) to how much we feed it. I think it's really important that you 'aren't stressing about it anymore'. That's really good for you, but it's hard. Know that when we eat more than maintenance, our bodies tend to increase our Non-exercise Adaptive Thermogenisis NEAT.…

I play hockey on a regular basis. I found the biggest thing that increased my endurance was losing a bunch of weight (obviously) maintaining for six months, then cardio (just running 15 minutes a few times per week) really helped for those long shifts on the ice. I found that while cardio made a difference I could really…

Watch this and you'll find out all you need to know. There's probably some swearing, but Dr. Mike Israetel knows what he's talking about. I vote don't bother though, just my two cents. For us regular folks I think we have to try hard enough just to get enough sleep :tongue: https://www.youtube.com/watch?v=H-aFdYmg_Ns

Yeah, this^^ is what you need. A good program with progressive overload will be your ticket to good muscle growth. I saw the word "ripped" in your post so that brings me to cutting. When you do get up in weight to where you want to be. Getting ripped means to take the fat off of that muscle. While you gain weight on a bulk…

This^^ is how keto works for weight loss. It's just a semi-normal way of eating that takes advantage of the satiating qualities of proteins and fats. If it's working for you, go for it, but don't fall into the trap of calling it a low carb diet or that not having all those carbs is what's working. It isn't the lack of…

So much wrong here, lol.

Most of the above posters are correct. You'll need to get into a deficit to lose fat while lifting weights on a good program Strongcurves or Stronglifts is a nice way to start. Expect to try to lose fat while keeping the muscle you have, get to a nice bodyfat number you're happy with, then once you're done that try a bulk…

Bulking and cutting share much, but for both to work, you need to focus on four primary things. Those things in order of importance are: Total calories For a bulk, total calories should be anywhere up to around 25% above your TDEE, the higher the surplus, the more muscle, but also more fat. There is approximately a maximum…

Most times when we aren't losing weight it's because we aren't actually eating the amount of calories we think we are. This is the first place to check. Many find that an increase in the amount of protein really helps weight loss. It's mostly due to its satiety effects. At 35%, that is high enough, so you just need to keep…

There's a product called Pb&Me that has a powdered Nutella knock-off that is only 45 calories for about two tbsp. Just putting that out there to fall where it may. :wink: It also has a powdered peanut butter version thats only ingredient is peanuts, also 45 calories per 2 tbsp.…

As long as you are following a structured lifting program and eating a calorie surplus you'll gain about 50%/50% muscle/fat as you gain weight. At 0.5 lb per week, you'll be in a nice place to gain a higher percentage of muscle than fat. Once you get closer to 1 lb and more per week more fat will come on. Just watch you're…

Yup^

It's a misconception that if you want to gain weight you need a lot of protein. It isn't true. Protein is important, but in terms of gaining weight it is more important to have a calorie surplus, then after that, to make sure you get the right amount of protein for your goals. For you 200 g is too much. I consider a decent…

I suppose if you still wanted to do some HIIT you could skip the squat on one of the non-deadlift days and do HIIT instead of the squat.

Awesome!!

Yeah, could be this much, but close enough for OP I'm thinking.

The only thing I've found I liked and would miss is being able to set separate calorie goals for each meal of the day. The other stuff, it's alright, but I lost all my weight without it.

Oh yeeeeeah!!! Perfect, just the bar. Absolutely perfect. 5 or 10 lbs next week. Slow and steady. Well done.

Maybe I got lucky with mine. I don't trust it to deliver my real BF, but I measure first thing in the AM and put the results in MS Excel and trend them. Using the information this way has been very effective.

Agreed.

When you're starting out (first 2 years or so), you're probably doing the same body part 2-5 times per week. 2 x if it's heavy, 5 times if it's light. Generally, you'll need 60-120 reps per week of larger muscle groups and 30-60 of smaller muscle groups. It is perfectly fine to workout two days in a row sometimes, just…

I'll just repost this from another thread I posted to. Beginners get the most out of 3-4 days per week, full-body workouts. After 6 months or so, pick something new if you want. Thou shalt include progressive overload (sets, reps, rest times, frequency) and combinations. There are a few really good guidelines. Specificity…

Don't worry about it. Natural fluctuations due to all sorts of things. You don't need to change anything if you are happy eating that deficit. One thing I found really helped me is getting on the scale every day. After a while you can tell that your weight will go up a few pounds after you've had too much salt then water,…

You really do have to check out some online calculators of TDEE and go for a few weeks to see what works. Here's the thing, you will gain more if you eat more, but you'll also gain more fat. @dalerst is correct that 1 lb per week gain is a nice compromise.

Oh my oh my get on that squat rack!! You'll find that squats are fantastic for everything. Do squats and your posture is improved, you lose back pain while sitting at your desk. Your abs grow. I can't say how much I'd encourage you to get in there :)

Here's your plan my friend. I assume you already know how to cut at 1 lb per week and eat enough protein and keep lifting. You won't lose all that much muscle on a cut if you do that so I've just put zero muscle loss. It might be 1 lb or so, but not much. I'm also assuming you know how to bulk and lift. You will probably…