se015 Member

Try Creatine HCl which is made by Concrete in capsule form, I like it better than the monohydrate.

In my opinion this comes from experience and getting to know how your body responds. At the same times it's difficult because noticing whether something works takes awhile too, it's slow trial and error process. I noticed that for me hitting every body part twice a week is good, but some it's best to hit every main body…

While you're correct and I do agree with you, but some people have trouble eating all of the calories needed to make their surplus. Depending on how much weight you want to gain, BMI, your age, gender, work out routine, type of job, etc...all help to depend on how many calories one would need to be in surplus, some more…

I'm trying to do everything slow and gradual now. For me, I don't mind being on the bigger side so if it means I'm bigger for awhile while cutting slowly so be it. I was doing the bulk quick and cut quick, but only ended the same size I started out essentially. In fact I will probably just maintain once I get too big for…

Why not up the cals then?

You have good exercises, but my first question is how long have you been lifting, I'm not sure why you're doing dumbbell squats, is it because you don't have access to a squat rack? Your leg work outs I think are okay, but your upper body is missing a ton of important exercises. I think most would agree that arms are…

If you want to gain muscle, it won't happen that quickly I don't care how many calories you eat. If you want to get fat quickly that will still take longer than a few days but a lot easier. Do you just want to gain weight or do you want muscle or does it not matter to you? As for calories, depending on your current height,…

What's NEAT?

It's not that simple. Everyone is different and everyone's body is different so 3000 kcal a day might not be enough for you. Age, weight, height, goals, and training similar to what EmmaCaz4 stated makes a different. Also, in the US we don't use Stone, we use weight as a unit of lbs which can be easily converted from Kg.…

What's Libra??

I would start by just grabbing the bar and dangling for a few seconds and each time practice bringing yourself up. The reason I say this is because the assist doesn't feel the same way as an actual pull up does in my opinion and it requires sort of a muscle and mind connection to figure out how to use all of your muscles…

You should be doing Major compound lifts, stuff like squats, deadlifts, overhead press, rows. Even clean and press, things like that will help build muscle. As for diet, I know you usually have to eat in surplus to build muscle and then caloric deficit to show your muscles.

If I were you I would maintain or even go 100 cal above maintenance but nothing more. You're bf might be on the high range bc you still need to build more muscle and a slight surplus will help build that muscle and hopefully not go too much over your current bf % if that makes sense. Just keep an eye on your weight and bf…

Sorry I have to disagree, you're protein is sufficient. Protein is somewhat overrated when it comes to building muscles, yes you need it for muscle building, but more protein isn't going to make it get faster.

Patients. How old are you? Age can make a huge difference, as you're metabolism is burning at a certain rate and your testosterone levels vary depending on age. Not to mention the entire process takes awhile. You should start monitoring your body fat so that you don't gain more fat than muscle. Perhaps 4,000 might be a bit…

I've always had difficulty trying to eat more, what I like to do is to eat foods I enjoy eating, and small meals throughout the day, so essentially I'm never super full or super hungry, I'm just sort of hungry and sort of full, does that make sense? Also, liquid nutritional supplements like Boost or Ensure are great,…

Not sure if it's due to the caffeine I take which is naturally an anti-suppressant, but working out has never increased my appetite, I wish it did and that's what most people say, but not with me!

My advice to you is to actually NOT focus on any weak parts, but continue to push yourself on everything. Make sure you're focusing on ALL large muscles. Legs, Lats, and Shoulders play a huge role in building a solid chest. I think lifting heavy with proper form will help you a lot, as that has helped me!

I take a Protein Shake called Carnivore Mass, it has slow acting carbs and protein, I do 2 scoops a day instead of the suggested serving of 4 scoops, that's just too much. I drink whole milk with some healthy cereal like shredded wheat. I eat a good amount of Peanut Butter daily, eggs, and if you need you can get Ensure…

bodybuilding.com in my opinion has several great beginner work out routines.

oh ok. thanks!

I'm not expert, but I don't know if I agree with the above statement. Past Parallel can actually mess up your knees if not careful and using heavy weight which you should do with squats, well not too heavy or you can hurt yourself.

My endurance isn't great because I don't do cardio and when I do high volume lifting such as high reps and low rest period, I'm out of breath very easily, but I'm bulking and I don't like doing cardio so that's my own fault lol

Hey buddy so I'm a nurse and I have to get calories in too. I use shakes, I eat Nature Valley bars, pre make your meals and like ndj1979 said, eat high caloric dense foods, foods with high fat content. I also recommend getting Boost or Ensure Plus, they are 350 cal a piece and you just drink it.

How's that diet? Is it giving you good results

that's personal preference, as long as you get all of your exercises in your routine at least once a week, some people split the week into upper day and lower day, some people do Chest, Back, Legs, Shoulders, Arms, like me, some people Push, Legs, Pull days. It varies depending on the routine. You should try to space your…

Go much lighter and work on form and work on strengthening your core, it's because you lack core strength and stability is likely the reason you are overusing your lower back thus the pain after the exercises.

ohhhhh okay gotya, thank you!

wait can you explain that? So you're saying for example if I can do 8 reps of a weight, I should start to fail at the 5th rep? Sorry just want to understand more about how to gauge that. Thanks!

There are different types of Creatine out there, I use a Creatine blend instead of the old school powdery Monohydrate. IF you're trying to bulk up, it gives you that water retention which helps bulk you up, it also helps me feel stronger, not sure if that's mental or legit. I like Creatine personally, and the downsides to…