michail71 Member

What often triggers it for me is a big reload day or some heavy drinking. It does seem to occur more the leaner I get. I can also see visible changes in abs and vascularity that correspond with the whoosh.

Yes, but is someone is advanced enough to want to do that they probably don't need to ask if it's ok. Most beginners should be able to run these programs as is for some years.

Interesting, I do all the cleaning, laundry and cooking in my house and the kids picked up on the commercials as meaning their mother wasn't doing her job.

NO!! :) Use the extra 2 to 3 days for conditioning work and stretching/foam rolling. Wendler wants you to do hill sprints but any kind of HIIT should do. Google programming as it relates to strength training.

The best solution to deal with muscle soreness (delayed onset muscle soreness - DOMS) is to just keep moving. It's worse after periods of rest or inactivity. Get up, walk around, stretch and keep up the exercise. There are some nutritional/supplement ways to deal with it but that has to be in place before the activity and…

I had a record yesterday. I used the app twice in under an hour before getting the Loading... bug! I was also experimenting with not pinning the summary at the time. So that theory didn't work out.

Sadly, it seems bugs just become permanent features. Happens on android too from what I've heard.

Don't be fooled by thinking your frame is too delicate. It does have some impact but I'd bet you are far from getting to your strength limits. I'd guess you may have fear and anxiety if you started eating what you should and strength train. But trust that it's really hard to get fat with dietary tracking and a good…

You weigh 110 lbs and are male (judging by profile name)? How old and tall are you? With strength training a goal of 1 g per lbs is typical. My minimum goal is 180 but I sometimes get as much as 200~200. Eggs really aren't a great source of protein for quantity. They'd fill you up long before you'd get much. How about…

Yes, but he's eating 480 grams of protein per day. That's getting into extreme ranges. On my big protein days I hit 220 or so but usually target 180 grams. I've done the Velocity diet a few times to get under 10% body fat but that ranges 2-4 weeks and is still much lower in protein and higher in fat than the 16 grams he's…

My concern is the fat is too low. Having a low fat to protein ratio can be toxic. Also fat intake that low will mess with your hormones and testosterone production. I'd readjust the fat intake to be about 0.4 to 0.5 times body weight in lbs.

Ah, so you are cutting. How do you do when you go back to a bulk? Sometimes the high protein diet, moderate fat and low carb diet can kill your appetite. I've been there when doing short PSMF diets. But I've only done those for 2 to 3 week runs.

It's been a while since I was on this program. I do Wendler 531 now. But I think if you fail the same exercise and weight 3 times you reset a certain percentage down. Getting to the point of failing is actually a goal of the program. However, also failing form should count. You don't want to actually experience a failure…

Are you talking about rows or deadlifts? From what it sounds like it seems you are talking about rows. You could/should get a power cage if you lift at home. If you do you could find a height to set the safeties on that would let you row correctly. The weight should be briefly released to the floor on each rep, similar to…

Stick to the program!!! Jumping ahead will get you nowhere but discouraged and possibly injured. Much more than muscle is involved. There are changes to your nervous system, circulatory, skeletal, tendons, etc. These things take time. SL gets quite taxing after a while. Also, take time to work on flexibility and mobility,…

Need is not optimal. These numbers were originally derived for thin sedentary people with low muscle mass. Not people striving to be fit, strong and athletic. Also, I wouldn't be surprised if there was an agenda to match it up with the old style food pyramid. Which ultimately was created to help support the agricultural…

I still don't get it, 2,200 calories sounds like a hefty cut. He should be hungry.

Wow, I struggle to eat 3500 calories while on a bulk. It gets hard after weeks and months of eating big like that. I'm on a cut now at 2500 calories. OP, what is your weight and activity level like? 2,200 is on the low side for an active male. I suspect you're trying to eat too clean.

Too bad it can't interface with myfitnesspal. The bugs in the official MFP app are maddening with seemingly no fixes in sight.

I actually like Bob (but I'm working to look more like Dolvett). He's trying to sell to people that don't want to count calories and trying to get control of their food issues. Calorie and macro nutrient timing have really little to do with body composition. I carb time pre/post workout to help with recovery but that's the…

Just focus on calories. Whatever and whenever you can get in to make your calorie goal is fine to eat (well, within reason). A large whole egg only has 70 calories anyway and most of the nutrients are in the yolk.

I agree, plus 5/3/1 is really great for anyone that's progressed to the point they can no longer progress rapidly. Not someone who has beginner gaining potential. Stronglifts is one of the most effective and easy to follow programs out there for beginners. Even if it seems so, it's not really that "hard core" either. Most…

You would have to eat like horse, lift perfectly and have amazing genetics to gain 25 lbs of muscle. If you could you should be a fitness model within a year. Most lifters that try hard will gain about 1 lbs per month of eating 500 calories+ over their TDEE. I'm a man and spent the past year on 3200 calories and managed to…

Not really true. Lifting will not turn women in manly she beasts. That's something men like to believe will help boost their T. But just being in better shape and lean will help raise T levels in men. Lift like a man and build some core strength. Get an Olympic bar and do compound lifts. Women that build strength from…

For me if I keep under 15% I'll have abs but I didn't first get them until I hit 10%. After that they stayed with me on a bulk. LBM helps! For the OP, with dedicated calorie tracking I find it easy to maintain at any weight. But on my last bulk I topped off at 176 and I did have a hard time eating enough to push weight up…

Most people's activity levels don't vary so much that eating back the calories work out form them. It's best to stick to a TDEE and make adjustments after a couple of weeks if needed.

Intermittent fasting is a great tool.

Yes, too many lifters seem to take pride in not doing cardio. I love doing both! Well, HIIT cardio anyway. The gentle cardio on a treadmill isn't for me.

Did you find your back problems got better after lifting? That tends to happen to many people. Backs don't do well without some resistance training. Same thing for knees.