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Replies
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do the front squats! don't be reluctant to "learn" them since that will fix your problem. you are sitting back to much and loosing tension in your back which is not possible with front squats. also hip mobility-work and stretching. also no heavy squats until you can perform them correctly. heaving 200# sit on your spine is…
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for muscle retention while dieting: low reps, high weight. keep your strength and you will keep most of your lean mass. for building lean mass: a combination of both. (compounds with low reps and hight weight supplemented with higher rep assistant work) 15 rep set only workout rarely make sense. thats basically endurance.
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previous posts make this redundant but: power rack, bench, barbell. all you'll ever need.
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I increased my calories from 2200 to 3000 over the course of 10 weeks and lost a little weight in the process. i didn't eat any "cleaner" just more of the same. my macros shifted a little towards more fat and my activity level didn't change at all. the theory behind this is that when you slowly introduce more energy to…
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sorry i haven't checked back in a few days. You need a surplus to significantly gain mass of any kind and a deficit too loose mass of any kind. so its advised to do one after the other if you try both at the same time you will be treading water. so first build muscle and than loose excess fat. (or the other way around) a…
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Starting Strength / Stronglifts 5x5 (the Starting Strength book is a great source of information for beginners.) Olympic Lifting is highly technical and i advise you to seek the help of a coach for that.
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start a reverse diet (google it) to repair your metabolism. if you just stop counting you might still under-eating because of psychological reasons and may develop a ED. here layne norton explains the basic principles of metabolic damage and reverse dieting http://www.youtube.com/watch?v=QHHzie6XRGk he is talking about…
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Losing weight - No. Getting "toned" - No. But feeling better- Definitely. There are some great health benefits to yoga. But its not the most optimal tool for changing your body-composition. Still, go for it! You won't regret it.
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squat days= hoodies and compression thights combo for me. still droppin' dem panties?
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yes. this makes it possible to "recomp". this highly depends on BF level and how long you have been training though and will always lead to much slower muscle gain than a (clean)bulk-cut approach. instead i would suggest to focus entirely an strength while cutting. by way of neuromuscular adaptation you can gain strength…
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preferably both but you play the cards you're dealt, ya'know. i know exactly what you mean.
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squats and deadlifts. change it up in the 5-15 rep range and keep effort and weights high and your legs will grow. just be patient give it a few months. edit: you will also need a small caloric surplus.
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out of curiosity ladies: when you say the "V" do you mean v-taper (broad muscular back) or the abdominal "V" pointing towards the D? as for op's question: like most men i'm simple. i just like 'em pretty. or willing.
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thats what you think now but believe me as soon as you hit those you will see that you are still not satisfied.
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i think you are focusing to much on details OP. But if you want to change the way you look so bad than there is no reason to give up on healthy activities you enjoy. Just build up your lower body to change your proportions so the wide shoulders are offset (broad shoulders can actually help women get a feminin hourglass…
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fist your bmr (basal metabolic rate) isn't 2700 because that never takes activity into account. 2700 is your TDEE. as for your question: it depends on why you lift. if you want to build lean mass than you pretty much need to be in a caloric surplus. but if you are lifting to maintain lean mass while loosing fat than stay…
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you know that gear comment was just a pun, right? but it seems to have hit a nerve with some... and yes you are right of course. its just' that, since we all store our knowledge in our bodymass, i lost most of it when i cut the last time. but thankfully the brofessors are in and if they think we should put the 21 year old…
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no don't get some "gear". thats for guys who don't have the balls to produce their own testosterone. protein: lean body mass in lbs x 0.8-1 = gramms of protein.(a little more if you like but no need to overdo it.) fats: bodyweight x 0.5-0.8 = gramms of fat. (a good amount should be polyunsaturated. for a hardgainer a…
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first, get a new trainer. someone who actually knows what he is doing. second, don't diet below your bmr. ever. third, yes your metabolism is probably damaged badly by now. reverse diet back up slowly. (if you don't know what a reverse diet is the information is readily available on the internet.) if you want to clean…
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too much. lean bodymass in lbs x 0.8-1.2= protein requirement in gramms. muscle gain is not just protein. fats and carbs play a equally important role.
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please specify: are we talking natural bodybuilding or will you grow a beard as well? ^this in any case.
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none of the above but: The Dillinger Escape Plan, Between the Buried and Me, Botch, Converge, Faith No More and the likes...
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my condolences.
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HEAVY lifting, a sensible macro ratio, minimal cardio (none in my case) and only a small caloric deficit (eat as much as you can while still loosing weight.)
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most women do triceps-exercises to combat what you call "batwings". the most common being triceps kickbacks. other ways to train triceps are triceps-pushdowns, closegrip-benchpress, dips (there are supported variations), and shoulder presses. i would however recommend to do a full-body strength routine (as stated above…
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25 kg deadlift? sorry but even for a very petit person like you that needs to be a lot heavier to trigger any gain. also there is no need for bicep and tricep work for a beginner. at least cut it down to one movement each per week and do more and heavier compounds instead. you should eat at least at maintenance (a small…
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look in the boards (or google) for the term "metabolic damage". this should make you start loosing again: increase your calories by 50-100 every week until you get to 1800-2000 kcal. then slowly cut to loose again but stay over your bmr. (yes you will loose a few weeks of dieting but after this you can loose weight while…
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just put jon hamm on the same roids cavill was on. or get josh brolin. but please don't make me relive that daredevil-nightmare warner bros.
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don't be silly! next you're gonna tell my there is a new star wars trilogy and a fourth indiana jones movie...
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funny i was just thinking that its her face that makes her look like a dude... @Tatonka i think you are very mistaken. the ladies on here just don't like it when someone implies that they are less feminine if they have a little more muscle definition. its more about them, no one is saying that everyone else should look a…
