milileitner Member

Cutting on 2000...which is ending up being more like 2200. It sucks. A lot. I lost 3 lb in 3 weeks even despite upping carbs from maintenance, so I may increase cals to 2400 or something soon, since I have very little to lose. But having a flat, unbloated stomach is fun. And I'm getting some new definition.

Big thumbs up to this attitude. FWIW, I completely sympathise with the whole bulking over the summer thing. I did it for 2 consecutive summers. It sucked. At the time I felt like *kitten* and refused to wear a swimsuit. In retrospect, I was just having difficulty adjusting to my new body and seeing it for what it really…

You're quite petite for your height. I would think about increasing your calories to a small surplus for a few months to facilitate muscle growth. It's difficult/impossible to build muscle unless you are eating at a surplus. 200 calories extra per day would be enough. Be sure to get 1g protein per lb of your weight (so…

In my profile, I have some side-by-side pics of a 40 lb weight gain.

Ice cream. Creatine. Chocolate granola. Almond butter. Often all at the same time.

Took me like 8 months for it to begin to go down. Once I increased my fats and decreased my fibre it got a lot better though.

I did this. You can see how it worked out for me in my comparison pics on my profile. Basically, lift heavy and eat lots. Both are conducive to gaining muscle AND recovering from an ED (lifting will help any loss of bone density and often helps sufferers see their body for its abilities, plus it increases appetite and once…

The idea of recovery is to have a normal relationship with food. A really great way to judge what that means is to take a lead from your friends. if they are managing to eat and stay healthy while going out once or twice a week for a meal, what makes you think you can't too? I think it's a great idea to go with them.…

I'm on Smolov Jr for bench but doing it paused. Generally, this: Mon: rest Tue: legs volume + bench Wed: back + shoulders + bench Thu: rest Fri: DL + back Sat: shoulders + bench Sun: heavy squats + posterior chain + bench Basically anything above 6 reps I consider pure evil. Most of the time I just program my own *kitten*…

My meet Wilks PR is 343 (raw). Should hit 360 in 2 weeks time at next meet.

Ya I would not recommend Smolov Jr for anyone who is not used to training body parts multiple days per week already and handling high volume. Otherwise you will either fail to complete it or have to drop so much other training that overall you're not getting any real benefit. It's kind of ok to drop DLs if you're running…

Ya I have the metabolism of an 18 yr old boy, haha. And amen to the short aggressive cuts. 2k cals hurts me, but I'm already down a bunch in just 3 weeks. I'll be done with it pretty soon so I can bulk before World Champs. Yeah, for me this is aggressive. Any lower and I'd probably be screwing my health. I haven't yet done…

Stronglifts 5x5, Wendler 5/3/1 or Madcow. Both really solid routines, not super high volume or anything crazy, sounds like you're ready for something like that :) They're highly structured programs so that might work well for you since you're used to having a trainer. Plus, they don't require too many days per week in the…

Hai I'm new. I'm not bulking right now but just came off a 2 year-ish bulk and can't wait to get back on that game after doing a small cut to stay in my powerlifting weight class. Here are my stats from my last bulk, just by way of an intro. 1. Starting weight. 92 lbs 2. Bulk goal weight. 110 was the goal, kept going to…

I'm 5'1, 128ish lbs, 35-25-37, size 2-10. Muscular shoulders/lats/*kitten*/quads and a small waist make clothes shopping hell. Add to that the concept of someone who is borderline 'overweight' shopping for size 2 clothes and you have an interesting picture. Moral of the story? Weight and clothing size are not easily…

Got a couple of singles at 243 (110kg) last weekend, and was chuffed...then got 5x3@220 (100kg) yesterday and now wondering what my *real* 1RM is...

104 RX. Not a crossfitter, and done after 5x3@100kg squats. Happy with that. I was on course to get a really strong score until 7 minutes, when suddenly I hit a huge wall.

You would be better off in the gaining weight forum than here

6 miles is excessive. Why do you do it? Would it bother you if you couldn't do your walking for a week or two? It probably explains why you need such high calories though - you're artificially inflating your TDEE through walking and taxing your body unnecessarily which needs a lot of help to recover right now. Also, 'very…

FWIW 14% is lower than most figure competitors will have when they're on stage. They come in at about 16%. So I doubt you're 14%. I am around 18% at the moment and my pics show the amount of muscle definition I have...

You mention you're concerned that losing more weight will make your ribs stick out, i.e. make you too thin. You basically therefore have 2 options: 1. Recomp. Eat at maintenance (calorie cycle if you want) and do strength training to try and simultaneously gain muscle and lose fat. If you are new to HEAVY lifting, this can…

I like you, let's be friends.

Well exactly. You can eat clean on IIFYM if you want. Tbh if you're not eating some 'clean' foods you're probably failing to get your micros in anyway, which defeats the whole point of IIFYM. Poor article, should be titled 'Eating an extremely restrictive diet is unhealthy'. Less catchy, more accurate.

I'd call that 2nd meal plan 'clean'. IIFYM is something to be applied *after* you've hit your micronutrients goals, not before/instead.

No, there's sense in either cutting down exercise or eating more food. Cutting both down will mean the problem persists because the TDEE overall balance remains the same, i.e. a calorie deficit. This is basic stuff... Yeah, gaining weight can be hard, but so is losing weight, and so is maintaining weight. If you want…

"I'm losing weight and I want to gain. I'm going to cut calories to remedy the situation" Did I really just read this?

I'm a UK lifter competing with BDFPA. Done 2 meets so far and been lifting for 16 months. Last weekend my results were... S 105kg (British record, 1st place, best female squatter) B 60kg (2nd place) D 131kg (British record, 1st place) @57.2kg bodyweight, no belt, no wraps (wrist or knee), no drugs. Going to National Full…

Yeah. I gained 18kg (40lbs) over the past 2 or so years and if I ate less than 3000 I didn't gain. Seriously I would just pick a number (maybe trying 3500 for now) and eat the same amount every day. Watch the scale and adjust accordingly. It takes out a ton of variables.

They're way inaccurate. You're probably better off trying to figure out your TDEE from a calculator like this which allows you to input specific kinds of training: http://www.doyoueven.com/tdee/ For me (female/126 lbs/5'1/age 24), a 90 minute training session burns somewhere between 400-800 cals depending on what I'm doing…

I can maintain happily on 2800 and i'm a 5'1 female. Eat more. Or look at your calorie expenditure and minimise it without compromising growth.