job187 Member

I'm 6 feet and I've been weighing 130 pounds for the majority of my adult life. According to BMI that weigh is below the normal spectrum but I never felt any healtheffects from it. Now three years later after taking control of my diet and hitting the gym I'm 175 pounds. It's hard work but it's definately doable. Good luck

or spend a couple of hours on the internetz and do your own research... for free

No it's not because of muscle soreness. Soreness comes from a buildup of wateproducts in muscletissue. Yes, you will gain muscle if you workout in the hypotrophy range but in reality the process is so incredibly slow that it should not have any major imapct on your weightloss, especially since you are a woman who generally…

Muscle soreness has little to nothing to do with building muscle. After putting tension on a muscle the protein synthesis (during wich muscle repairs and grows) are higher for about 48 hours if you're natural. And unless you are doing 1 rep maxes you shouldn't worry much about overtraining. Generally overtraining is…

Got to agree. Delayed Onset Muscle Soreness can last several days after the gymsession but it's not an indicator of a good or bad gymsession. It isn't either an indicator of wether your muscles are fully recovered or not. Muscles recover very fast and since the protein synthesis is elevated for about 48 hours (or up to 72)…

I'm basing my rate of weight increase on studies suggesting you can expect to add 12 pounds of lean muscle tissue per year IF you are untrained and genetically blessed. After that diminishing returns will kick in and the expected muscletissue you can pack on each year becomes less and less. But I guess you allready know…

Sidesteel: It took me a good while before I figured out that 3600 was just above my tdee. It's crazy how hard it is to distinguish the trend with all the fluctuations, even on a weekly basis. Last week i actually lost 200 grams but I think that is well within the standard deviation so I'll take you up on your advice and…

If you're doing everything right as a natural bodybuilder you can add maybe 12 pounds of muscle the first year, if you are lucky.

Aha, so maintaining an added amount of muscle isn't very energy intensive but repairing that added amount will have a greater effect on metabolism. Didn't know about that distinction, but on the other hand I have no plans to stop working out anytime soon so :P Would you happen to know how to factor in this cumulative…

My steady, natural wieght before starting to hit the gym was 60 kilos for the longest time. And if I don't forcefeed myself daily I tend to drift down towards that number per default.I guess 3500 tdee is above average but from my experience on the internetz there are alot of ppl like me who find gaining weight way harder…

Allright, guess I can stop feeling bad about not always hitting my macros :) MoreBean13: I've estimated my TDEE by doing a Ordinary Least Squares regression on weekly bodyweightchange and average weekly kcal intake with 17 observations. I think this model will become less and less acurate as I gain weight since adding lean…

I thank you for trying but you are flat out wrong in almost everything you say. edit: just saw your edit lol :)

Allright, thank you for your advice m8. But would you be able to theorize on what kind of adverse effects an out of whack carb/fat ratio could have on musclegains? The best I personally can come up with is that my glycogen levels isn't whatn they should be and thus lowering my protein synthesis. But this is coming straight…

Yes, a 100g scheduled fatintake is not something to worry about. But I often find myself at 150g fatintake several days a week and compensate this by lowering my carbintake. I'm concerned that this will limit me in the gym edit. Also, this thread isn't about fatloss which I suspect is the main focus for alot of people on…

The last 17 weeks I have been gaining 150grams per week. I am currently at 3600 kcal/day but this has increased troughout my bulk. I've done a OLC linear regression of my weekly data (kcal intake and weightchange) and got the model DELTAWEIGHT = -7.3 * 0.002 KCAL. According to this model my TDEE is 3650 but I find this…

thank you for replying, your advice seems sound to me but I'm not as much concerned about my health as I am about the adverse effects this might have on my physical performance. I was hoping someone could tell me the effect of substituting carbs with fat on musclegrowth just as I could tell you that underconsuming protein…

I've been doing a 50/25/25 macro ratio. I have no interest in a keto diet.

I know fat is very good for me but 100g per day is probably in the upper echelon as it is. I'm no nutritional expert but I would imagine that the macronutritional ratios are there for a reason.

That question is impossible to answer unless you tell us your goals. Do you want to loose weight or gain muscle? Pick one of them and the answer should be obvious.

poptarts

Awsome! Thanks alot

Depending on your genetics and gender you will loose fat from some areas way before others – if i recall correctly famales will tend to hold on to fat around the butt and thighs and for men it's often the bellyfat that is some of the last reserves to go. Cardio is more energy intense than lifting weights and should…

I'm not an expert but isn't it very dangerous to abruptly starting to eat alot after being starved for an extended period of time? As far as I know there's been examples of this from history – the US liberation of geman concentration camps – where malnourished people died from consuming too much of the food that was…