AlchemyOfTheBlackSunCult

I am about to turn 20, anyone feel free to add

This is true, but Bret was the man who really brought hip thrusts to the main stream. I am a male, so i am not as concerned as getting my *kitten* big as I am concerned with getting it strong (which it will get bigger from). Once I started doing hip thrusts my deadlift shot up, squat has been in better control than ever,…

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It is good to increase your daily caloric goal for one day of the week while on a caloric deficit diet. If you stay eating a low calorie diet for a long period of time, over time your metabolism will find ways to preserve energy, and lower your basal metabolic rate- therefore putting you out of a deficit. This process…

I think eating "paleo" is absolutely retarded. Limiting yourself from certain foods is just asking for frequent binging. I do think that a well rounded diet should definitely incorporate a good amount of vegetables, fruits, nuts, lean meats, red meat, but there is absolutely zero reason why you can't fit in a snack such as…

i would recommend staying at your current caloric goal. 1250 calories is not insanely low for a female. After you get to your goal weight you should work on really slowly adding back calories, and still keep your activity levels up. Your metabolism will take time to get back to where it was, but if you slowly add calories…

Eating "clean" is sheer nonsense and a waste of time. The principles of "clean" eating are generally as follows: High in- protein unsaturated fats fiber micronutrients Low in- saturated fat cholesterol sugar carbohydrates in general lower glycemic index I will break down why this means absolutely NOTHING. High in- PROTEIN-…

Do NOT do this. The twins are extremely funny, but they aren't knowledgable at all. You don't have to eat after working out, as long as you are getting your daily protein/calories in for the day, you are fine. I would recommend a routine for you such as upper/low/rest/upper/lower/rest/rest repeat. Its definitely not…

I go to community college, but why not, anyone add me if you'd like

I think it is very stupid. You should eat when you are hungry, simple as that. The claims behind it are so terrible. Your growth hormone "spikes" from eating because it decreases when you don't eat for an extended period of time. One of the studies I read was done on rats (which is perfectly fine), but they were only fed…

I don't find it to be that filling, but then again I don't get full

Hell yeah, great post. Eric Helms (and the other 3DMJ coaches) are extremely intelligent and I feel like they have such high morals which is very rare in the fitness world nowadays

Organic food does not mean vegetarian. There is such thing as organic meat. I personally could care less about the meat, granted I pretty much only eat fish and chicken (for taste purposes), and they generally aren't mistreated as much as cows, but I think about the food, not the animal where it came from

Didn't read. Theres nothing wrong with eating unogranic foods

This 1 gram of carbohydrates is 4 calories. Simple as that. You can gain weight eating nothing but vegetables and grains, you can lose weight eating nothing but sugar (I highly don't recommend that for overall health) as long as you are under your maintenance calories. Moderation is key.

Well I don't really understand why we are talking about "lean body mass" then, considering the title of this thread is "you can't build muscle on a caloric deficit". I didn't read through everything, I just put the fact of why we lose muscle mass while on caloric deficits

Please look over my first post (its on page 5). Thermodynamically, its really not possible to build muscle while on a deficit. Your boddy is not going to store more glycogen if its maintaining its mass

Its not a terrible place to start. Its not going to do that much for you in terms of muscular hypertrophy (getting bigger muscles), but it can be beneficial. When you do body weight squats make damn sure your form is perfect (no rounding of the back, no knee valgus, core is tight, ect). After you finish the 30 day squat…

Any experienced lifters (more than 3 years) can't really gain much muscle when on a caloric deficit. The way muscle is built is your break down muscle fibers, and muscle protein synthesis occurs in that muscle. Muscle protein synthesis takes the essential amino acids and repairs the damaged fibers bigger and stronger…

Very dangerous way to lose weight. With any form of "diet" you go on, you should think to yourself, can I eat like this for 1 year straight ? Be realistic, if your answer is no, don't bother trying it. A macronutrient based diet that puts you in caloric deficit will yield the safest, healthiest and most realistic way to…

I usually work out at 8pm, then go to sleep within an hour of getting home, really doesn't make any difference at all

What are your daily macronutrient goals ? You definitely should be consuming more carbohydrates than protein, I am losing weight with a 2:1 carb/protein ratio. You should have no concern about a moderately high carb diet. When I try to gain weight (for muscular hypertrophy purposes) I eat a very high carb diet and get no…

Fiber is an indigestible carbohydrate. It regulates blood glucose and insulin levels, which is probably what gives you the "full" feeling for a longer period of time. Fiber is an extremely important nutrient, probably the most underrated nutrient in everyones diet, but like anything more does NOT equal better. You should…

Essential amino acids (which protein contains) do play a massive role in gaining muscle. This doesn't mean the more essential amino acids you consume the more muscle you will gain. Lifting weights will cause stress on the muscle fibers and will actually break apart the muscle fiber itself. Essential amino acids (in which…

Wrists, more importantly make sure you maintain a neutral spine, if your hips are too far in or too far out its not going to hit your core properly. I definitely recommend doing it on gymnastic rings if you have them available

i am a 6 foot 4 inch male, I still got a few inches on most of you in here ;) But holy crap I absolutely love girls 5'8 and up

5x5 is a great program. Make sure you have the core stability to preform compound movements (squats, deadlifts). For the most part, free weights are far better than machines in terms of burning calories, and working out your core (which is EXTREMELY important). You don't have to train a muscle to complete failure, but you…

First off, no, you can eat at whatever time of the day you want to eat, it won't make a difference. Second off, you don't need a post workout protein shake, it won't harm you in any way, but it really won't make a difference. As an anecdotal evidence, I workout at 8pm, eat anywhere between 1000-2000 calories and then go…

This. I am 6'4 as well, 233 pounds, 19 years old, I am droping ~1 pound per week at 4100 calories a day. I don't see how you could possibly be satisfied eating that little calories in a 24 hour period

I like BSN syntha 6 protein, it tastes amazing, has 6 grams of fiber in each serving, and thats enough for me. You don't need a protein powder, but whey protein is probably the best source of protein out there