ars1300 Member

I lift 6 days a week. Don't be afraid to change up to routine. Strength gains are not always linear and perfect and you have to have patience. If you are really lifting hard 5x5 can be tiring on the body! Keep at it!

Olive oil, cheese and peanut butter

I agree you don’t really need to have them. I try to lift hard and heavy and have been for years. I felt I got results by adding 5grams creatine monohydrate.

Would setting a larger range in your macros help? Such as 200-220 carbs? I’m a longtime macro counter but I don’t worry about exacly hitting my numbers till I am trying to lose weight and cut for a competition. I would track but loosely. Planning ahead works for me and making several meals at a time same lunch for a week.…

Progressive overload. Naturally it's a painstaking slow progress. Plyos will not "build." Get into the lower rep ranges.

There is no magic diet it all comes down to a calorie deficit.

The calculators will only give you a place to start. It doesn't know your metabolism and activity of course changes day to day. I suggest tracking you food and weight and activity for several weeks and see based on the information are you gaining ,losing or maintaining? Weights can fluctuate daily water,hormones, types of…

Depends where you are starting from. Getting a lifting base and form down is really the first key. They are many programs out there to use. Are they any powerlifting gyms near you or people that do powerlifting. Someone who has tried different training programs & read up on them. This can also be a great source of…

Although there have also been studies that some may no respond to creatine supplementation .

I've seen good results from creatine. I just use the basic creatine monohydrate (body tech brand) 5grams with is a teaspoon each day. You may experience a slight retention of water initially but with continued use you should be fine. You can also get it through meats in your diet .

Go to the iifym site as recommended on the earlier post. Will give you a good idea. Studies show you can be as low as .8 up to 1 gram per pound but most will say 1gram per pound of LEAN body mass or slightly more for building. But each person is different.

I have used the polar but honestly mainly only use it for cardio anymore. After some reading up and just I still feel it can be inaccurate while lifting. It can give you an idea though.

Yes its is the newbie gains at the beginning! Just continue to push yourself and lift harder and eating enough to gain muscle. I have been told that gaining about 5 actual pounds of muscle would be very upward amount within a year for a female naturally.

If you are not trying to cut .8 grams per pound of body weight is sufficient for protein. I use 45% carb 25% fat and about 30% protein. That is my preference as I like more carbs than fats. Approx1800-2200 calories. I have learned to listen to my body more and adjust what days I need to. I am approximately 140 5'9"…

Do what works for you. I like eating more earlier in the day. Oatmeal is a daily easy go to for me and filling. alot of ways to change it up, add fruit, cinnamon, brown sugar, peanut butter. hard boiled eggs, fruit, omelet with veggies.

Chicken, lean turkey fish tuna shrimp no carbs. Almost everything has some carbs-even vegetables. 72 is pretty low carb intake..even for me to get to super low body fat levels my lowest carb intake would be 100 grams. Veggies are great for low carb, broccoli, beans, peppers, spaghetti squash, carrots, celery, cucmbers,…

I have been able to achieve excellent results with no supplements other than protein powder. Hard work and good eating habits will get you alot further than any supplement will help. You cna get many things in your food, protein amino acids, creatine. I find the best is to start with nothing then see if adding something is…

I count macros, different food have different calories. If your macros are set correctly for you and it is working keep doing it! I find setting a range may be helpful on the macros like 125-135 grams protein.

If you are using MFP recommendations it is very low. .8-1 gram per body of lean body weight is a good point to aim for. Just like all other macronutrients eaten in excess can be stored as fat.

Lean turkey, lean beef, cottage cheese, greek yogurt, all varieties of beans -black beans kidney, edamame, protein shake supplement, string cheese.

1200 calories is pretty low if you are fairly active. Try using an online calculator to figure what your actual calorie needs are. It will take into consideration your stats. www.iifym.com has alot of calculators. You can also set your calories on custom yourself on here. I have learned to listen to my body also!

Track your progress. I am currently doing a reverse diet out of contest prep for figure. Track your weight and see how your body is responding, if no weight gain add more. You also have to find what macronutrient ratio is good for your body type. I do well with more carbs so that is currently slowly increasing. It isa…

Try playing with slowly increasing you calories now and see if you can maintain your weight and put more into your workouts. I have competed the last 2 years in figure and have tried to do it as cheaply as possible. I did invest in a coach for nutrition though. I can say I t was a very good investment , I have learned…

Lunges, romanian deadlifts and also single leg presses, with your foot positioned partially off the edge or close really hit em for me!

Roast in the oven! Drizzle with balsamic vinegar black peppers and olive oil if you like! delish!

Everyone has their one versions or definitions of it. For me it is focusing on more real foods, lean proteins, fruits veggies, complex carbs. I avoid alot of boxed items or canned good. Many of my staples, quick oats,lean turkey,fish such as orange roughy tilapia shrimp scallops tuna. skinless boneless chicken. eggs lean…

Its all dependent on your goal. The protein is low on mfp, I set my own custom goals for Macros. It works if you have the proper ratios and are balancing good food with your treats. it can be a bit of trial and error, but really its about consistency. I think .8-1 gram per pound is sufficient. Actually .8 until your leaner…

Slowly increase your calories and monitor how its affecting your weight. Dont cut your carbs too low if you want energy to lift heavy.

More protein probably but aim for .8-1 gram per pound, your probably wont need more. I have had good results in the range. Increasing when I am leaned out more.

Yes! If you want to tone /gain muscle. If you are not getting an adequate amount in food, it can be a good aid. After work out is a good time, I would aim for .8/1 gram per pound of weight