AKDonF Member

Well, cut to single digits one time and you will understand what people mean when they say getting lower BF is harder. But down to 10% is not that difficult.

Also, these 'opinions' are not based upon some whim or impulse. I can site substantial research that supports my opinion and the opinion of many respected professionals. But everyone wants to be spoon fed the research and then they don't believe it when they see it. Critical thinking is a skill. Not all 'research' is…

I am not sure where you are in your lifts, but you really need to get the BF% down more so that you can bulk. You fall into a category known as skinny fat. By getting to about 10% BF, you gain a hormonal advantage that will help you increase muscle when you bulk. When you do bulk, make sure you lift heavy and most…

Looks good although (as stated by others) don't neglect the rear delts especially if you want to avoid shoulder imbalance and impingement. The upright rows are good if you go very wide and lift to the lower chest which makes them more of a delt exercise and less of a trap movement.

Quedoba

This sounds so many other threads...can it be done? Sure, is it best or the most efficient way to gain muscle...em.....NO!

If you are a total beginner in the lifting sense of the word, you may be able to put on a pretty serious amount of lean muscle in your first year. Learn how to do it right to maximize those gains, trust me! As MityMax96 said I wish I could put on 20 lbs. I doubt very seriously that I can put on another 20 lbs in the rest…

Those are great gains! I am on a bulk as well. I doubt that my abs will be defined at the end of around 15%. Obviously the references for body fat % I made above are for men. At least for me, the strategy to 'recomp' or stay as lean as possible while increasing muscle will only come when I am pretty much completely…

Sure you can! There are drugs that can help with both. LOL :)

Many people have one of two mentalities about bulking: former fat boy syndrome, or former skinny guy syndrome. FFBs are afraid of getting too fat and FSGs are afraid of getting too skinny and refuse to cut. Don't worry, the fat will come off again after the bulk, so don't minimize gains because of fear. However, do be sane…

To BFDeal... Not trying to be discouraging. Quite to the contrary, I would like to be helpful. Initially starting out at a higher body fat is the toughest mentally, or at least it is for many. If you are at 190 lbs and 14% your lean body mass (LBM) is 163.40 lbs. To figure your goal weight for a specific body fat % use the…

Incidentally, to the OP, if you are at 14.2% body fat, you need to cut more before going on a bulk (or recomp). Hormonally, it is hard to store surplus calories as lean muscle if you are above ~15% body fat. The process of partitioning calories as fat or muscle is called the P-ratio.

It can be done - with lots and lots and lots of drugs. It is amazing that a lot of people have the misconception that any bodybuilder beyond being a newbie (less than 1 year or so) can just go out and gain 20lbs (and not gain any fat to boot). Wow! If you can do that without drugs, please do share the secret. That concept…

I would like to see the research as well. There is a considerable amount of research that supports calories in verses energy expended as a predictor of net weight gain or loss (with the exception of water manipulation and glycogen). Additionally, there are some very respected people who might argue the point on glycemic…

I am male, but you can certainly look at it if you wish.

Lift heavy five days a week and try to lift more than I did the week before. :)

Creatine will slightly increase your ability to lift heavier loads which translates to more weight moved every workout. Moving more weight is more muscle micro tears which equates to more gains (if in calorie surplus and recovery is good). Bottom line, if you have it, use it. 5g. per day everyday.

I dont believe that you need protein preworkout. But dextrose post workout does help shuttle nutrients, and the insulin spike is anabolic. If you workout fasted, then do not spike your insulin until at least an hour post workout for a variety of reasons, but largely the release of growth hormone GH.

If the real question is " Is protein important?", then there have been several clinical studies within the past few years that pretty much prove that protein is critical. Leucine MUST be present for muscle protein synthesis. Layne Norton has a study that discusses aminos and MPS to some degree. The amount necessary is what…

:smile: Leangains is amazing. It may not be for everyone, but I have strong opinions on the results and I have tried a LOT of different strategies. Willing to give opinions and help if others want help/support. -Don

Those who think 45g of protein is right might want to check thier "sources". There is a wealth of peer reviewed study that discusses the RDA study done in a LONG time ago and the benefits to increased protein. Current clinical studies are more meaningful than "they" and the "internet said".

Here is my advice. Im not sure what your doing would be called lifting and I am not sure if you really are interested in weight training, but if you are, please do an internet search for one of these: Starting Strength by Mark Rippetoe Stronglifts 5 X 5 To save you the suspense, basically at your level you only need to…

Hard to know exactly what you need to eat because we need a little more info. Age, gender, activity level, current weight, and goals all are important in making an estimate and even then it will have to be adjusted based upon increases or decreases in weight as you go. If you send me more info in a message, I would be…

Exactly! Except that I would say it depends on individual goals. If you want to be a power lifter, skip the 'ripped' thinking and bulk & lift like there is NO tomorrow!!! If you want to see your abs (and everyone has them to some extent) then lower body fat. If you dont want to look skinny but you are, then you have to…

Ok, Im gonna get flammed for sure, but here goes anyway. First and foremost, to get 'ripped' and have a 'six-pack', you have to pretty much be at or below 10% body fat. In my experience, there are really NO alternatives. Also, to gain lean body mass LBM, there is very much a huge hormonal advantage to attempt to 'bulk' at…

Em, yeah, I bet you do! Let me know when that will be please. Lol :tongue:

Deloads are absolutely essential!

So many smoking hot women its tough to have just one, although I don't know of any on me.

No 5 on the second row