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Israetel has some great information and I watch a lot of the RP stuff, but he came off as a condescending *kitten* in that exchange and Greg came off as a reasonable, humble, person, surprisingly. I saw a subsequent video where Israetel expressed regret at how he behaved during that exchange with Greg. Greg has done some…
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https://youtu.be/qq7Kkg8ly5o
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So you're only going to lift seriously for 4 to 6 weeks until your injury heals? (I'm a reformed runner. I know how the denial works, thinking it'll heal up in two weeks. :D ) Let's assume your calorie estimate is correct, 200 calories surplus a day is 1400 calories surplus a week. If all of that surplus went to fat you'd…
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I wish I had a reference handy, but most of what I've read says you can load at 10g/day for a week or two so that it builds up to it's maximum level in your system quicker, or you can just start with the typical recommended daily dose of 5g/day and it'll just take a week or two longer to build up. As to whether or not it…
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I completely agree with this. I think there's no doubt looking at your back pics @alexmose that at the very least you've added muscle in the rhomboids and lats. Looking awesome!
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There are a couple of things we need to know in order to better help you:* How long have you been lifting? * Are you applying a well designed, progressive overload program for your lifting plan? Brett Contreras has good stuff for glute building, for example. * What, approximately, is your body fat percentage? If you're…
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I suspect it was a simple typo. Typical dose is indeed 5g/day. Most information out there says timing isn't significant but I did see a study the other day that showed a small but not insignificant reduction in myostatin (hormone that limits muscle growth) if you take it immediately post-workout. I can't find the darn…
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That shift can be tough for a lot of people, especially people who put in a LOT of hard work to lose fat in the first place. There is always recomp, depending on where your body fat level is. People who have psychological struggles with gaining fat often find recomp more palatable. It's generally a much slower way to gain…
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While I agree that a "bro split" isn't, in general, ideal for lifters who aren't on gear I have found it pretty useful for giving myself more recovery time. Doing chest once a week and back once a week and then an accessory day has definitely given me a better recovery profile. And I've been lifting a couple of years now…
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Every day as close to the same time as possible. I use a Withings scale which https://trendweight.com/ will synchronize with and uses to generate a running average of my weight, along with other useful estimates like how many calories above/below maintenance I am.
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For gaining muscle the two most important factors are:* Use a well written, structured, progressive weight lifting program. You can find a pretty extensive list of good ones in this thread * Eat sufficient protein, which means eating approximately 0.8-1 gram of protein per pound of body weight per day. . For weight loss…
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There are tons of ways to do it, including the two methods you mention. Here's Mike Israetel's thoughts on the topic https://www.youtube.com/watch?v=ZEhA-4sS08A
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A caloric deficit is the ONLY thing that will cause her, or anyone, to lose fat of any kind anywhere on their body, assuming an otherwise healthy individual. All the rest of the things you mention only help in that they're tools you can use to manipulate the size of the calorie deficit. You can absolutely lose every bit of…
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I'm not familiar with fitmatic and how it determines your body fat percentage. If you're convinced the 11% is accurate then you don't have any fat to lose, unless you're looking to compete in some type of physique competition like a body-building competition. 11% body fat is quite lean for most of us and certainly a good…
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To build muscle be consistent about lifting, use a well designed plan that incorporates progressive overload, and make sure you eat about 0.8 grams of protein per pound of lean body mass per day. If you don't want to worry about how much lean body mass you have, and you're not obese, you can just estimate the protein and…
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Are you weighing and logging absolutely every item of food that you consume? We are notoriously bad at estimating our food intake. Here's a chart that may help:
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I don't think you can state that as absolutely as you did. You can gain muscle while losing fat depending on a number of factors. Here's a chart based on the latest research, or latest as of the chart:
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Where did you get your lean mass number from over that much time @steveko89? You haven't had a Skulpt for that long have you? That's really cool. Just got my Skulpt based on what you and @pitbullpuppy have written here. It is a lot of fun to have those numbers. From what I've read it's not super accurate, but it's very…
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Profile says male so 15% is fine, some might even say it's a bit high if you're looking to bulk, as a male. Sounds like you want to lose fat and it sounds like you've been pretty successful at that so far. Why not just keep doing what you're doing? If you want to gain muscle you can absolutely do that while you lose fat,…
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Losing weight and getting lean comes down to eating fewer calories than you burn. The place to start with that goal is to get an estimate of how many calories you burn in a day. One way to accomplish that is by using a TDEE calculator like https://tdeecalculator.net/ to get that estimate. Now you need to get the best…
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Assuming you have no medical problems then it just comes down to eating calorie dense foods. The simplified advice is to drink as many calories as you can because liquids digest more quickly and will thus leave you feeling less full and cause you to become hungry again more quickly, and eat more fatty foods like nuts and…
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Nothing to worry about. If you're trying to gain or lose weight you need to judge your progress on a trend rather than a day-to-day value. My fluctuations are generally 2lbs, but I've had bigger ones. Below is what my weight looks like in my preferred trending application. The diamond symbols are my scale readings for a…
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Just to visually reinforce what @sardelsa wrote, here's an illustration of the importance of what you intake when building muscle. Supplements are the least important aspect of what you do to fuel your muscle growth.
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Ordered mine today. Thanks for the recommendation @pitbullpuppy! I'm really pissed off at myself for what I've let happen during the quarantine. I was probably within 3lbs of my 178lb target when the s*it hit the fan. I decided to forget about cutting because I didn't want it to negatively impact my immune system and just…
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Yeah, why would someone posting a photo highlighting their physique raise their heel? Who does that? And why are people in this thread flexing FFS? You'd almost think this was a forum related to physique training or something! Err, wait a second....
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I'm on the tail end of a 3 wave, 9 week program that has a user-chosen lift for the last exercise of each day. I thought on my leg day I'd add some good-girls, aka adductor machine. Done them plenty in the past but it had been a while. OMG! I couldn't walk straight for 3 days! lol. Needless to say my family got a kick out…
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Anything with fat in it. Hard to beat something that has more than twice the calorie content per gram as compared to carbs, 9 calories per gram for fat versus 4 calories per gram for carbs. Nuts and nut butters are particular favorites in this category. Another suggestion would be to drink as many calories as you can.…
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You will gain some strength by taking BodyPump, initially. If your body is unaccustomed to strength training, doing any type of resistance training consistently will cause your body to adapt and add some muscle. That's called newbie gains and it's a wonderful thing. However, after approximately 3 to 6 months of doing a…
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No more bizarre than your insistence on focusing on parts of the article that have nothing to do with why I linked to it in the first place, specifically the bit you wrote about hydration not contributing to weight loss. It can benefit weight loss, fat burning and general health. I didn't even read the bits unrelated to…
