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Add me! I need to gain too!
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Five3OnePro for android
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Muscles are what help you move and produce force, so if you want to run faster or jump higher, you need stronger muscles to produce more force. So I would totally be lifting heavy - things like squats with a pause at the bottom to build explosive strength... Throw in some plyometrics too but in moderation
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There are websites that you can use to calculate your TDEE and will give you maintenance, cutting or bulking calories. That's where I would start... Bodyweight scales aren't usually very accurate either. Is there anywhere you can get a proper fat pinch done, or maybe buy some cheap calipers? Lastly are you lifting heavy on…
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Is there anywhere you can get a proper fat pinch done? Maybe your gym? Because my scales measured me at 24% body fat the same day my trainer measured me at 20%.... To answer to your actual question though I am currently on 35/30/35 at 1600 calories and I am gaining strength while dropping weight (fat). I also eat back most…
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Deadlift, squat, hanging leg raises & Turkish get ups :)
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I'm lifting 3x per week, and doing light cardio (walking etc) 2x per week. I have been steadily gaining strength and also losing between .5kg to 1kg each week. Last week I added an additional 10kg onto my squats/deadlifts while eating around 1600 calories per day. My macros are 35/30/35.
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Wow! Those are some pretty impressive results in 3 weeks! Well done :)
