0OneTwo3 Member

if you can increase the weights instead, do that. but if that is not an option (next possible weight is to heavy or you have no other weights at your disposal) just do more reps. when you can do 5reps again (e.g. because you got stronger and can use the next heavier weight) do that. those 2 reps more won't have a negative…

and everyone who tries to increase their physiological capabilities must be a caveman? also i think you meant *bodybuilding dude*. powerlifters usually have quite high BF-percentages.

no surplus -> no bulk. low reps -> no bulk (not much at least) overload at low reps in a deficit will likely cause a adaptation of the nervous system. so you might get stronger but it doesn't mean you have put on muscle-mass. you are just "learning" to utilize existing muscle. even in a surplus its would not make you that…

when i started lifting the bulk of my information came from this man: in addition to that i think that jillian micheals is overrated. prove that you are knowledgable and you will get your clients. shallow people are a pain to train anyway.

talking about simplicity: marinade a salmon-filet in teriyaki sauce for 10-20 min. then grill it. (don't use sugar free teriyaki because its supposed to caramelize a little around the filet)

lifting with a strength focus (5reps or less) will lead to something called myofibrillated hypertrophy. that is an increase in muscle density by increase in the amount of muscle fibers (thats simplifying it though). in my opinion this is the fastest way to "harden" up your body. it will also lead to far less mass-growth…

that skinny guy re-racking weights is so funny!

why are there so many threads with people rationalizing why they eat much less than they need to loose weight? it makes no sense!

that sure is excessive. unless he is a 300lbs giant or something. OP: try to get your protein form food if possible: meat, fish, dairy, eggs and some plants (soy, beans, quinoa...) are high in protein. it's definitely healthier that way. protein powders are synthesized from these sources anyway and stripped of a lot of the…

i paid close attention to meal timing for a long time. then i stopped and it made no difference at all. so it's a myth in my opinion.

you will need fat to synthesize testosterone and other hormones. especially saturated fats seem to impact your anabolic hormones positively. many Bodybuilders seem to prefer the so called "zone diet" which is 40c/30p/30f. furthermore you minimize fat gains by having a good energy balance with only a small surplus and not…

http://www.amazon.com/Starting-Strength-Barbell-Training-Edition/dp/0976805421/ref=sr_1_2?ie=UTF8&qid=1376544276&sr=8-2&keywords=starting+strength the books name IS "starting strength". get it, read it, learn how to lift. there is a beginners training-plan in there too.

macro plan? it just means you eat 2186 kcal a day an eat them in 40% carbs 40% protein 20% fats. i suggested that one because the deficit is high enough to make you loose weight fast but the protein is high so you keep muscle mass. (see how it works for you for a few weeks and than make adjustments if necessary.) those…

well the last two macro ratios should all work fine anyway. 20/40/40 means 20%fat (of your daily caloric consumption) 40% protein and 40% carbs. this is a ratio very high in protein and low in fat. its designed to make you loose bodyfat while keeping an to as much lean mass (basically muscles) as possible. you can also eat…

hey i wish you all the success with your plan. i just wanted you to know that even if things are as meticulously planned as you have them planned out there still might be hickups. so if it takes a little longer or the results are not exactly as you imagined don't get discouraged.

you've hit our macros almost dead on and you're eating healthy. so what could be wrong? do that for a few weeks(the same approach not the exact sam foods) and see what happens to your weight and how you are feeling. resist te urge to make daily adjustments. i don't know if your goals are realistic though. that kind of…

oh damn. its in the first post... my bad so 187lbs lean mass on 6'2? so you are muscled like a greek god? ;) i think that 29% is not accurate...

and how tall are you?

hmmmm, did you check fat loss? nevermind. i asummed you are 6ft tall and @ roughly 40% BF. I also put in agressive weight loss. GRAMS per day Carbs: 218.5 Protein: 218.5 Fat: 48.6 Fibre:53 - 66 Calories: 2185

in the first box there is a option to chekc lean mass and to put in your Bodyfat percentage (if you dont know exactly guess 40% ). do this. in the third choose "textbook" and put in a the ratio 30/40/30 or 20/40/40 (for a bit more protein and less fat) as mentiond above. the current setting gives you the intake of 260lb…

http://iifym.com/iifym-calculator/ and any food is ok as long as you keep it reasonable healthy

more food, more diversity, more protein, more fats. that diet is not sustainable in my opinion. let this site guide you. put in your stats in the goals section and start tracking calories and macros. i suggest a macro ratio of 40/30/30 since the default ratio is very low in protein. what kind of games are you working on…

you dont have to work your way up but you should first do 2-3 warmup sets for every muscle group with moderate weight. when you feel that you are warm up enough go as heavy as you can for that rep range. and yes keeping good form is most important. just so you don't injure yourself.

these: wont be enough. but if you get adjustable ones: get on a good program and always go heavy- than sure DB will be enough.

try the gloves and see how they feel. i personally don't like gloves. also there a a few things you can do. revisit your grip: if you are doing it like in the second picture switch to a grip like in the first. a hook grip might help as well. as does chalk. remove them: i do this if they get to bad. there are creams... and…

ok, i actually doubt that any of the BF numbers are remotely accurate because 160lbs @ 6' is very muscular. likely you are closer to 40% atm... but that does not really matter. The way you do things you will likely loose a lot at LBM. For comparisons sake look at my diet: I started at 207 lbs and went to 163 lbs in 6…

Loosing 60lbs of fat would leave you at 0% BF. do you plan on loosing LBM too? also 1800kcal for a 220lb guy coupled with daily exercise seems really low to me.

gonna give it a solid lumberjack on the beard scale. not a wizard jet though.

follow one of these programs: starting strength or stronglifts 5x5 (they are both 3x a week and about 1h) for a few months to build strength then either up the reps to 10 and stay on one of those or switch to a bodybuilding program or "5/3/1 boring but big variant" mobility work, stretching, warm ups and cool downs. and…

do you want the ultimate definition of "clean eating"? there is none. do you want to know why people consume whey powder? convenience, amino acid profile, high protein intake, they think its magical etc. no one is handing out medals for eating 100% unprocessed foods. most "clean eaters" just eat as heathy as possible and…