psuLemon MFP Moderator

To expand on what others are saying, along with a calorie deficit, getting adequate protein (.8-1.2g/lb of lean body mass or generally 90-130g for women), along with some full body resistance training will help improve your shape. And if you have no clue where to start, the below thread is a good place.…

This thread might help with getting calories up: https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1 You should focus on fatty fish and eggs/dairy if you eat those. Also, plant based proteins like sietan would help. In generally, lots of nuts and nut butters would make it easy to…

Update. I am at 166 this morning. This week was pretty solid. I did cut out TKD just because it was difficult to fit in 120 calories of carbs pre-workout, but i am sticking to 50g net for carbs. Protein is generally 1-1.2g/lb. Even without TKD, I am still seeing good increases in performance. My bench has gotten back to…

So what was this 12 week plan that you followed? At least in a front view, it doesn't look like there was much gain outside of fat gains in the stomach area. I personally, would slow cut and have protein at 1.8-2.4g/kg. I would also re-evaluate your lifting program.

Muscle Feast uses stevia. Some versions of Kaged Muscle do, too.

I also ran the 5 day when quarantine started. I thought it was pretty solid.

How many grams a day are you trying to eat? Seafood, chicken, turkey, bison, lamb, pork, Greek yogurt, and smoothies with protein powder are my favorite.

Salmon tacos!! Cinnamon chaffles

Biggest one is recovery (back), which i am working on daily. I had to take over a year off from squat and deadlift. If i can achieve that, then 300lb squat, 350 lb DL and 275 bench.

Good luck!!

https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1 Read that. It's a foundational thread to help get calories up

If you are gonna run a pre-workout, then don't get one with proprietary blends. You'd be better off looking at Kaged Muscle, Legion Athletics, Cutler Nutrition, or Outworked. These are all adequately dosed. Also, unless you are consuming 5g of creatine a day, its not going to make a difference. It's a muscle saturator, so…

Kaged Muscle just came out with a plant based formula. I am a huge fan of their products and most taste really good. It runs a pea protein isolate, so it might be worth looking into.

My new chaffle creation tonight! Peanut butter cup.

If you haven't noticed, i chaffle a lot. I have been making up a lot of recipes. I think i am around 6 or 7 different ones now.

So no avocado, olive oils, chia seeds, or nuts? I hope you are joking. That is ridiculous. There is no reason to not eat varied foods to ensure adequate calories.

Just copying my plans. I got 60 days until i have a ski trip. Going to challenge myself to be strict for that period to get to 155-157. Going to run a 6 day program (Chest/arms, legs, back/shoulders/traps) and run TKD with 30g of carbs pre workout. I have been running this for a week and it's working nicely. Running 30g of…

Its a mixture of soy, hemp and pea iirc. It might also have added EAAs.

Mine's public but I run a targeted ketogenic diet (timing carbs around a workout). But I do cook a lot and post a lot of my meals in the low carb group. Big breakfast for dinner person and weekend brunches

I am sorry that you had a bad PT. If i was in your position, I would look for another PT. Generally, you should have exercises and stretches to rehabilitate the issue and build up the strength. Unfortunately, if you don't do that appropriate moved you could make it worse. I didn't have rotator cuff issues but did have…

Sietan, tofu, lentils, chia seeds, edamame, or tempeh. Of if you are in need, you can get vegan whey.

Do you eat dairy or eggs, too? If so, full fat dairy is a great way to get calories and protein. Also, there is fairlife chocolate milk (your welcome). Outside of that, I would focus on things like sietan, tofu, and soy. Adding nuts and nut butters can help with increasing calories. And if needed eating peanut butter out…

First I would ask if you have gone thru PT to "correct" your shoulder issues? In a general sense, if a focus is glutes, than either StrongCurves or maybe Stephanie Buttermorsles program. And then i would add additional moves specifically as corrective moves. This is essentially how i am running my current split to help…

How do you like his programs? I am a big fan of AthleanX but haven't ever taken a jump on his programs. I tend to think a lot of them are a bit more cardio than I'd like (based on some videos), although his BEAXST program looks super fascinating. I do incorporate a lot of his moves into my workouts. Right now i am running…

There are a lot of bodybuilders and physique athletes eating more than 20% fat.

Unless you ar morbidly obese, that should never be a target, especially if muscle gains are your primary goal.

What do you have your weight loss set at? I would probably run a TDEE calculator and go for a small deficit (300-400 a day). There is plenty of body weight programs out there that can be beneficial.

I eat meat, dairy, fish and have a whey daily. So i am not a good example. I always don't know if supplementation has the same impacts. Since you eat dairy, i would go for whey. The one thing we haven't talked about, and is the most important is your lifting program. Can you talk about your workout plan? Are you following…

So keep in mind that you legs are big muscles and that training them with loads will not only help burn some calories but will make you better at rock climbing. If you are going to train 2-3 days a week, something like stronglift or aworkoutroutine beginner is a great place to start if you have gym access. And then you…

Thanks for getting back to us. First, weight loss will come from a deficit, not so much carbs. I run a targeted ketogenic diet (TKD) for the appetite suppressing capabilities. I time 30g of carbs (gummy bears, jelly beans, etc..) around my workout for the insulin spike (prevents protein breakdown) and increase glycogen…