NaturalGainsRecned Member

Set up bench in squat rack, and set racks to a little above chest. And press from the racks, it’s called a push press. You can load up on the exercise. Or use dumbbells and do floor presses, both really good for strength gains.

How you down 30 pounds then mike? Please enlighten me

Tips and tricks to get lean is the headline. I don’t give a *kitten* if you enjoy doing cardio everyday or not.

Cut your caloric intake slightly, I’m talking like 150-200 calories. Do that for like 4-6 weeks or until you see changes. If you don’t like what you see, stop and up calories again. If ya do like what you’re seeing, keep it going.

Protein is good to take whenever, I’d say make sure you’re not wasting your money on *kitten* protein. Avoid concentrates, all fillers and will just bloat you. As for aminos, samething... Whenever, can sip on them throughout the day, before and after workouts.. Casien protein is best if you know you’re not going to be able…

Slight deficit and training heavy does wonders. When combined, I believe this can be achieved yes.

Three whole eggs, egg whites, two pieces of turkey bacon, avocado toast

Make sure you’re eating over maintenance, and training heavy enough with compound movements.

An extra scoop or two of protein powder a day, egg whites, some more non fat Greek yogurt. Throw some egg whites and yogurt in your shakes, if you don’t have time to be cooking. Protein powder in oats is really good, could throw some yogurt in there too; with some peanut butter...

I’ve hit 10k before, wasn’t very hard either.

The switch grip puts the shoulder in a tough spot, which then puts strain on the long head of the bicep. Real heavy weight like a 4-6 rep range I don’t believe would be worth the risk. Try the double overhand as where it’s just much safer, and use straps. Also try some dumbbell variations or use the smith machine. Just mix…

Track everything you eat for a week, don’t change any habits just because you’re tracking. Then after a week, you’ll get an average of the calories you’re taking in weekly. Then what ya do is; you cut your calories by 250 or 300 and see how that works for you. Stay consistent with the cut for at least 6 weeks, if results…

Refeed days, I personally have two a month. I keep my protein and fats the same, and I add 100 grams of carbs, which is 400 calories. That puts me at about maintainence for the day. Key is, eat at maintainence on your refeed days. Use them as a tool. Don’t abuse them and they work wonders

Work

2500 calories a day. Breakfast - Eggs, egg whites, cheese, bacon, toast, avocado, oil, butter. Lunch - 1 cup of oats with milk or water, add a scoop of protein powder with 1 tablespoon of peanut butter and a banana Dinner - 8 oz of chicken breast, oil, butter, 1 cup of rice (brown or white, doesn’t matter) pick a veggie or…

I’d need to see your info. But, definitely be in a caloric deficit. I’d base your workouts around weight training, so cardio should come after weight training or on non weight training days. For the sole purpose of having the most energy for compound movements during your weight training sessions.

I’d recommend 1600 calories, with at least 2-3 days of exercise a week. See how you feel, if energy levels are good and you feel like your seeing results, keep it going. If you don’t see results; don’t go and change it up too quick, gotta give it a chance. 6-8 weeks, if results aren’t good enough or weight loss stalls,…

I’d try a slight caloric deficit (200-250 calories) this will enable you to drop body fat at a slow rate, but not sacrifice your strength or energy levels too much. As long as your getting to the gym and challenging yourself, you will get stronger even in a deficit. Also, try and base your carbohydrate intake around your…

Have a refeed day, and take a couple days off the gym. Consume some carbs, more than normal. Keep fats and protein the same. So if you eat 50 grams of carbs, eat 150 grams for one day. And take a couple days off of exercise, you could do light cardio if it makes you feel better but stay away from higher intensity work.…

2 whole eggs scrambled, or up. With some egg whites for extra protein; cooked in grass fed butter. An everything bagel toasted with two table spoons of guac. 2 slices of thick cut applewood smoked bacon cooked in avocado/coconut oil. Sometimes I’ll throw a piece of cheese on. That’s my go to ☺️

Yes, they work great for people who need a bit of a diet break. You could do one a week if you’d like, whatever you choose. Just don’t go over your maintenance calories and you’ll be fine. Good luck!

Should try a slight caloric deficit, just eat below your maintenance; and enjoy some carbs that you like. You don’t have to give up foods you enjoy to lose weight, just have to be below maintenance. Try getting a tasty protein powder, like a blend or isolate, which has low fats and carbs. Mix that in with some oats and…

Better off sticking to your diet and having a refeed twice a month. A refeed is just consuming more carbs. Protein and fats stay the same, you could go a tad higher in fat, but try and keep fats and protein the same. For example: Protein 200g Fats 85g Carbs 250g 2565 calories. Caloric deficit, on refeed days add 400…

You look great! Fat gain is going to come with a bulk, even a slight one. People tend to carry and gain fat in different areas. Legs, chest, lower back, love handles, lower belly.. Just depends on the person. Main thing is with a bulk, is if you’re getting stronger. If you’re getting stronger and feel good in the gym, and…

If you want to gain weight, minimize the cardio. Train less, more like 3-4 days a week. If you’re someone who can’t not go to the gym, you’re going to have to consume more calories. On those days you’re training, focus on the big movements like the squat, bench press, deadlift, and overhead press. Try and minimize…

That happens, means we’re making the most out of life haha.

NutraBio Muscle Matrix Alpine Vanilla, or Tahitian Vanilla Bean ProJym

Need excercises where you can load up the biceps and triceps. Chin ups (weighted) if body weight isn’t enough. If you can get at least 10-12 reps with body weight, use a 25lb plate and try for 4-6 reps. Focus on squeezing the bicep at the top of the chin up. Barbell bicep curls are good, incline dumbbell curls, spider…

There’s a vandetta against me haha, good info brother

Pressing movements are important for chest development. Especially the bench press, it’s the most ideal exercise for the chest because you can overload the movement. It’s really not bad for your shoulders; if you feel it prodomently in your shoulders when you press, you’re probably flaring your elbows a bit too much. Try…