KaduParga Member

I don’t do any cardio and try spend 50minutes in the gym and sleep at least 8 hours at night and take a nap during of the day.

Body fat I use pollock 7 skin fold

If you look at comparison to 1 year ago is bad. But if you look at comparison to 2 months ago is good. Beginning January- W-210, LBM- 182.7 , FM - 27.3. Today: W- 230, LBM -197.8, FM- 32.2

I did. I said since I back to workout and eat 5000kcal. I was 210lb- body fat 13%. Beginning January- W-210, LBM- 182.7 , FM - 27.3. Year ago: W- 235, LBM - 218.55, FM - 16.45 Today: W- 230, LBM -197.8, FM- 32.2

My weight was 235lb with bf 7% a year ago. Now I am 230lb bf 14%. I gain some fat but not a lot.

Yes I do! I am having a lot of pasta, banana, chicken, ground beef, eggs, bread, rice, apple juice, granola, oat meal. I got 15lb in 6 weeks. It is hard but it’s worth

Start with light weights for some weeks till your body be used to workout Again and you avoid muscle sore that In the beginning can be what make you don’t want to go the gym again. And always nutrition. I got back 6 weeks ago after 10 months off and I already put back 15 pounds eating 5000kcal daily and training every day.

That is a good a idea.

No. Almost all what I eat is organic. So I keep trying avoid chemicals.

I see many people telling their BW. But what is more important it is your height because taller you are more time under tension your muscles will be to perform each reps. 6’3” BW 225lb Squat - 484lb Deadlift - 484lb Bench - 396lb I

Because I want avoid chemicals and artificials.

4 years ago I did eating really clean. 9-10 meals a day but today I don’t have time to do the same. Thank you

I am trying eat as clean as possible. Thank you for you tips. It will be helpful

Starting 5000 daily this week. I was eating between 4000-4500 and did not gain fat so going up some calories

Thank you. Bagels I have every day. I like about popcorn. Thank you again

Carbs - 50 Protein -25 Fat -25

Hahahahaha Dr. Pepper and Sour Patch Kids.

I started 10 days ago 4000 kcal. My weight was 235lb a year ago but I stopped to workout and I lost 25lb. Now I am 216lb.

Thank you. But has no secret. Eat a lot and lift weights. I am a coach since 21y.o

Don’t worry about the weight you are lifting. You will build muscles if you cause damage on the muscle fibers. Weight is only one of many ways you can use as variance to tear your muscle and when they repair with rest and food it will grow. And many time add weight can be dangerous. Before add weight try do rest pauses,…

Yes. Muscles. I wasn’t training for 1 year

Miami, Florida