se015 Member

No problem! This is just based on what I've learned and try to do myself I can't speak for others and I don't really know what's 100% the best way but then again each person responds differently, some people respond to heavier weights, some people respond to higher reps, you'll read some articles say one thing and another…

ok so if I did the math correctly you're 170 US lbs which means you should have about 170 grams of Protein per day. I would do Squats and lunges if possible, if not definetly do ssome type of squat variation and leg press for sure as your primary leg exercises until your shoulder heals and when you feel you can start doing…

Some people will tell you that you should be increasing weight every week, but to me that's unrealistic, it takes awhile to gain strength, but just continue to push yourself, try to always get one more rep whenever you work a set, at some point you'll notice your reps starting to increase at that weight then you know it's…

are you trying to gain size, cut, or maintain what you have?

I can tell you that lots of free weights without using wraps or gloves will help build your forearm muscles which will help make your wrist and arms bigger. Also I have a device to help increase grip strength, you can use that too. You can also use equipment to make your grip wider around the bar to help build that grip…

If 150g is working for you then I don't see the harm. If anything 150 is right on the nail. Make sure you 're getting enough calories total though that's really important!

From what I've read for a healthy adult, eating too much protein won't be an issue, do you need to eat over a certain amount? not really but you do need enough to help build muscle so the 1 g per 1 lb of body weight is usually a good middle ground between someone wondering is it enough vs beyond the amount that I actually…

Yea I'm with you there, like I said I did the 500 kcal deficit and while I looked very lean and cut I wasn't happy with my overall size and felt sorta back the old skinny me, but I think that's always going to be an issue as I was skinny up until I started lifting at 25ish.

I personally log the weight of the dumbbell, not both dumbells combined just because it's easier for me to remember which dumbells I used. For example, when I do 75 lb dumbells for bench press, I don't do 140 lbs, put 75 lbs in my app.

1.) We need age, gender, height, and daily activity (none-lots of activity), i.e. job type, to figure out if that's reasonable. 2.) You should find with that information above on what your TDEE is, just google TDEE calculator 3.) Then add about 250-300 more calories above the TDEE 4.) Cardio should be minimal just enough…

I know I realized that afterwards I apologize and I understand that too, so what bf% is considered time to cut or maintain?

How do you come up with 2300 for him? Just curious, trying to learn more about how to cut, bc last time I tried cutting I lost more muscle mass than I wanted to

All of that sounds so good! However, my stomach would explode lol

haha not me! I wish!

Sorry to get off OP's but since we're talking about cutting. If I am currently 178 lbs at 14-15% bf and my goal is to be 180-185 lbs at <10%, what weight should I bulk up to before heading back down the cutting phase? Also I was thinking of maintaining before I cut, good idea?

Don't neglect legs, I know you probably don't notice them when flexing like your chest, arms, shoulders, etc. but belive it or not working out your legs helps a lot with developing a fit body and correct me all if I'm wrong but running doesn't really count as working on your legs, you should have at least one leg day in…

You will pee out the fat?? How does one pee out the fat, does it become waste and filted out by the kidneys??

What's a PSMF cut?

I honestly don't know how you can get in 4,000-4,500 calories a day I have so much difficulty getting in 3,500 it's actually painful for me lol. I use a mass gainer to help with calories in liquid form, I know mass gainers have a bad rep, but I pick some that are low in sugar and high in protein and complex carbs.

That looks perfect! I would maybe super set regular pull ups with one of the row exercises if you need more intensity or a change.

So I've made a lot of progress, and my goal was always to "get big" and while I've definetly gained mass compared to how I started, it seems as if it's never good enough. I think most people have that issue. It's important to learn to feel good about yourself and look at your pics from before and just realize how much you…

Oh ok gotya! Just curious. Makes sense for your weight too especially.

Why so much protein?

What's 531?

I see okay thanks!

Ok solid routine. You basically do an Upper Lower variation and hit lower twice a week, I do most of those exercises you listed with the 5 day split I put up earlier.

Yea I might have to consider lowering that idea then and I'm two inches shorter so maybe my goal should be 165-170 lbs at <10%.

Yea true, I was 160 lbs at around 10% about 2 summers ago and I've been basically bulking ever since because I was very cut but thought I could still have more mass so went back to bulking but doing it slowly for about a year or more until my bf is too high or feel that I've gained too much fat and then probably stick to…

I really should consider doing yoga and pilates too, my flexibility especially in my hips is awful and those would help with core stability too which would help with free weight compound lifts. Consider using this to help you get into lifting weights you might enjoy doing both!