Replies
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What matters in the equation, given the circumstances, is how much you sleep. Do whatever allows you to get more rest. Your workout is only as good as your recovery.
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How long have you been in deficit?
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If your goal is to build, you need to be in a caloric surplus. Only way to add is to.... add. Up your carbs and up your protein and keep your fats where they are. You'll want to be about 150-200 over your BMR and activity. You'll want to focus on hypertrophy workouts and getting a 1:1 carb to protein ratio ASAP after your…
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I have the opposite problem. I can never seem to get enough carbs!! Chicken breast, Turkey breast, natural deli meats (no nitrates/nitrites), shrimp (can be had relatively affordably frozen), avocados, almond butter or raw almonds are all good ways to offset your carbs with nutrient dense foods.
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Find somewhere to get an InBody scan and look at your BMR. Account for your activity and subtract 500 cals. My BMR is 2415 and my goal in a cut is 2310. I work out about 4-5 times a week and have a desk job. I recently did a nutrition challenge and lost 12lbs and 2.5% body fat in 6 weeks with this method. Don't be afraid…
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Not sure what type of diet/deficit you're in, but if you're low carb you will likely lose muscle mass while doing so. SUPER common. Less carbs = less glycogen in your muscles, which means less mass. That doesn't mean you lose strength. As soon as you switch over to a maintenance or building phase, you'll gain that weight…
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Squat Snatch my body weight, clean and jerk 1.25x body weight, dead lift 2x body weight.
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SFH. Hands down. No soy, no sucralose.
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Depending on the intensity/duration of the workout, I eat anywhere from 20-40 grams of carbs pre-workout. The closer in time to the workout I eat, the higher glycemic foods I lean towards and vice versa. You want to eat no less than 45 minutes pre, mostly because of how it sits in your stomach, and no more than three hours…
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If you're sore, you went too hard. Lower the intensity to increase frequency until you can raise intensity and maintain frequency. Your workout is only as good as your recovery. Think of it this way.. Option 1) Monday you do 10 reps at 100% relative perceived intensity. You skip the next two days because you're sore.…
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More important than if you're eating, is what you're eating. Carbs before and a 1:1 carb to protein ratio after. Irritability may be a symptom of low blood sugar.
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Tempo back squats 30X1 8 reps every 2:30 for 10 min @ 285lbs 15min AMRAP 800m row 50 wall balls 30 toes to bar 20 burpees
