GainsLevelIncreased Member

Up the intensity (less rest between sets) or increase weight or reps. Heavier rep range (4-6) atleast2-3 minutes rest time between sets. Higher reps (8-12) try only resting 60-90 seconds even could go for 30-45 seconds.

Keto is low carb, high fat, moderate protein. Wanna limit carbs as much as possible. Fruit, and salad are carbs. Maybe limit to 1 serving of each. Just make sure to get a fiber supplement or try to reach at least 20g of fiber with keeping carbs to a minimum.

Try creatine hcl, Monohydrate tends to bloat most people.

Cut calories by atleast 2-300; with some weight training followed by HIIT, and make sure to work the entire core... rectus abdominis, transverse abdominis, and both internal and external obliques.

Or no days off combined with hella metabolism, that's almost what I do. But with clean/lean foods. My maintenance is 2800, and I'm in a 500 surplus 5 days a week, and 700 two days a week

Could do a push pull legs program. Where you combine upper body and lower body. Like Chest, Tries, and Calves for push. Pull would be Back, Bies, and Hamstrings. Then leg day you could focus on quads, hip flexers, and glutes. Then a Shoulder, Traps, and Forearms day. It's a 4 day a week program, but it'd be about 6…

Thanks for the advice, good day mate

I believe it does, I'm proud of everything I have accomplished. I have pride my man, I'm sorry if I come off arrogant. But, that's just me. I give advice for what has worked for me, I'm now 180 pounds, single digit body fat, maybe not anymore because I'm in a pretty significant surplus.. but I was always skinny, could…

People should take just 1 class, and that's how to listen.

Yeah, no hard work, no sacrifice, no discipline. All luck, and I just happened to get in great shape. Crazy...

Not too exhausting for me, I eat every 2 to 3 hours... 4-6 meals a day.. For the most part I keep it pretty simple, most exhausting part is going food shopping every week

Sounds she doesn't like weight gain, and she's gaining in the wrong places. Slight caloric deficit with weight training and cardio with melt body fat. That's what I got from her post

Slight caloric deficit, with some weight training and cardio 3-4 times a week after weight training. Should help with stubborn unwanted body fat, also have to stay consistent with the training.

I'm in hella shape, that's all that matters. Bro

Find your maintenance caloric intake, how you do that is. Multiply your weight by 12, 13, or 14. 12 being not active at all, 13 somewhat active, and 14 active. So someone weighing 150 pounds that's somewhat active, their caloric intake for maintenance would be 150x13 which is 1950. So when you want to build muscle you want…

Shame on me, y'all do it your way. And I'll do it mine. I'll be updating quite often here so, I'll have evidence of what I stand by. I hope y'all can do the same. Gotta go smash some wheels now, yeah legs... incase y'all didn't know what I was saying, seems to be very relevant in this post. Haha, deuces

I want this 250lb guy to eat more nutritional food and cut the garbage food out, and not worry about counting calories as a beginner. I want him to worry about making better choices in the kitchen and putting in the work at the gym, so when he does decide to cut the weight, he doesn't look like a noodle with lose skin.

Good form on that Pull there

Of course man, I'm not against cheat meals. I am against cheat days, but not cheat meals.

I've helped many lose weight and gain muscle this way, not overly obese per say.. but a good 260 lbs 5'8 30 year old man, who very rarely weight trained. So y'all do it your way, I'm a do it mine. That's all, good day folks

Miss, what I'm saying is eat cleaner, don't eat garbage. And don't worry about counting calories if your goal is to lose weight and gain muscle as a beginner when you barely have muscle to begin with.

Eat a *kitten* ton of cleaner more nutritional food, cut out the garbage. Lose weight. Eat a *kitten* tone of *kitten* processed and fast food, die or be obese. Wanna get blunt? I mean it's simple

Honestly, I don't know what his diet consists of now.. But if he does binge on un nutritional food, and went on a lean eating style, he'd probably lose weight.. I wouldn't say it wouldn't be possible

A clean nutritional lean bulk is not detrimental to ones health, even if overweight or "obese" that's why healthy fat burning foods and vegetables are recommended in lean bulk diets.

Well in that case being health reasons, that's completely different. His goal is to lose weight and gain muscle. I can guarantee if he just went in on a deficit and counting calories, he'd be much weaker.. yeah he may gain some muscle because he's a newbie, but if he weren't in a deficit, he'd be stronger, he'd lift more…

For him to gain weight on healthy foods is going to be a lot harder than to gain weight with garbage foods, in my opinion. But, if he did... as a beginner to the gym, he has little muscle mass if any, let him pack on some extra muscle before you strip him of calories.. Then when it's time to cut the weight, the calories…

What I said was it wouldn't necessarily be a bad thing if he went 6-8 weeks and didn't lose any weight on the scale but cut out garbage foods. Which would make him healthier... 6-8 of training as a newbie, he would pack on some muscle, even if he does gain a little more fat by eating "too much" healthier foods.. he'd for…

Wouldn't you rather 2,000 calories of good nutritional food rather than 2,000 calories of McDonald's? I mean come on man, you're losing credibility here, I'd hope most people would go the healthier route

I respect your opinion, and I'm sorry you feel I think everyone else is wrong... which in no means is the case at all... But, good day to you mate, take care

Gotta crawl before you walk, all I'm saying man. Don't overwhelm the kid with too much at once, starting off with a good training program, having him understand what good foods are rather than not so good ones, then have him get on the routine consistently for 6-8-10 weeks... then teach him how to count calories...