0OneTwo3 Member

reading the other replies i hope you people don't believe that it is consistant tension that will improve performance. yes, it is a good way to develop large and round deltoids to walk around the beach with and brag about. it's also not about how much weight you can re-rack. for functional strength you want to have good…

not being able to complete a rep is a clear sign of shoulder mobility issues. i understand that not everybody can do behind the neck presses and such, but doing a regular shoulder press is something everyone should be able to do without limitations. if you have problems with mobility then you should work on it until you…

yes. very good programs, but i would like to add that in my experience 5/3/1 is not always suited for beginners. getting as close to max effort as the 3rd week of a 5/3/1 macrocycle requires them to has sometimes resulted in some extreme breaks in form. this is due to weak stabilizing musculature or poor body-awareness.…

actually i was estimating with the OPs 60 kg and wasn't that far off. main point is that it's a sensible amount of exercise and enough to require extra protein.

if i'm not mistaken 200-300 kcal are equivalent of 30 mins of running or 1h of weight lifting. done every day this is a good amount of exercise and definitely requires a lot more than the default 45g of protein to allow full recovery.

involuntarily? no. this is probably one of the top 5 questions on here btw. so you could look up older topics or related groups.

actually since you exercise daily you could aim for 80-90g a day or even more if you want to help you with recovery and muscle retention while dieting. if i'm getting this right your net. kcal are below 1000. they should stay above 1200 at all times. but there have been thousands of treads about this already. look it up.…

exactly, it's A LOT of muscle mass! like i said years training with the goals of gaining muscle. i was just trying to demonstrate that women who have a feminine bodytype (like curvy, hourglass or pear shaped) don't need to worry about geting "bulky", "stocky" or "masculine". Muscle actually enhances their female features…

have someone hold a stick to the center of your back. squeeze your shoulderblades together until you feel the stick between them WITHOUT shrugging up. practise this until you know how it feels , then do it while pressing. edit: i forgot: also arch your back.

That is curious OP: You describe yourself as "short and curvy" usually building muscle with such genetics leads to something like this: does this look like a bad "bulky" to you? there are women who have a more masculine bone structure that tends to get exaggerated with more muscle mass. for reference: (both of these women…

I don't count them BUT i count the exercise to my general activity level in the formula increasing it from very light activity to moderate activity. This only makes sense because i do exactly the same program every week. if you want to eat only 1200 and don't eat back exercise cals however you will loose weight (and fast…

too much arms and abs, too little everything else in my opinion. i'm not really an expert on hypertrophy training but i'm still sure that a classic upper-lower or a legs-push-pull split would give you far better results. there are a lot of routines made by experts out there. just pick one of those instead of making your…

compound lifts like deadlifts and squats are said to produce the largest natural testosterone spikes, so an increased libido or agressive behavior seem to occur sometimes.

one other thing: progression should be free weights -> machines. this is because machines isolate and train your prime movers while neglecting the small stabilizing musculature. doing free weight later on with weak stabilizers and stronger movers will most likely lead to injury.

so you are making your own program? i think it would be better to just pick a beginners program and stick with its schedule. strength training, especially at lower rep ranges is used to maintain lean body mass during a diet. there is some caloric burn but not nearly as much as with cardio. you should basically do it to…

abs everyday? i take it you mean work on the whole core to strengthen it for the big lifts. but still every day? what are your reasons? i'm not criticizing btw. just curious. edit: @ OP 5/3/1 is in my opinion the best intermediate and among the best advanced strength programs out there.

FIX. YOUR. SQUAT. if you cannot perform the most basic of all movement patterns correctly you will end up with bigger problems than the shape or your butt. (that means consulting a doctor to determine the status of your hip joints.) if you are looking for exercises to engage the glutes: deadlifts, romanian deadlifts, glute…

I did a keto diet for 5 months about 2 years ago and lost 30 lbs but would not recommend it. I hated the food (you have to eat crazy amounts of fats to get into ketosis) and i felt terrible most of the time. You really have to work to get micronutrients and fiber in while keeping the carbs down. In the end it boils down to…

First let me get one thing straight: right now i'm looking a hyrule shield replica that is hanging on my wall between a signed batman sketch and a pink floyd poster. so i have nothing against nerd culture since i'm neck deep in it. But i don't believe one needs to find some opposite gender version of oneself to be happy.…

As long as you maintain a caloric deficit in the long run (i'm talking weeks and months here) one day will make no difference whatsoever. extra water and food. you don't even need to count on that day. its better you overeat a little than risking to collapse somewhere.

People seem to think i'm scrooge mcduck or something... where i live you can buy a 250-300g rumpsteak (grass fed beef), a medium sweet potato and some veggies at the same cost (or maybe a little more) as your standard meal at one of those fast food joints and many people can afford those every day. i doubt it's that much…

I do a huge carb refeed once a week (atm. from 6days 2100kcal to 3500kcal+ refeed) while trying my best to keep protein and fats at the same level as other days. the next day i weight in at +1kg but the day after that i have lost that again and the weight loss is sped up again. I have no science to back up that carb…

in because of stretch marks on shoulders and arms.

And DEADLIFTS! not just squats. both weighted and heavy (5-12 rep sets).

The only thing almost all women seem to like is a modest amount of self confidence. Constantly contemplating if they like your body-type will radiate the opposite. not that i'm an expert...

plant protein has terrible amino acid profiles. I still eat some of it but i believe its not optimal to have the bulk of your protein come from plants. plus the fats in meat, dairy, eggs and especially in fish are an added benefit. i tent to eat fruits and vegetables for their micronutrients not their macros. well that and…

Deadlift, Squat, and benchpress are generally considered the most important Strength exercises. First two only require a barbell (squats can be a little complicated to set up but are still doable) and a benchpress requires a bench but could possibly be substituted witch DB Floor presses. You have everything you need to do…

remember the law of thermodynamics? but i don't have to prove anything when he's the one going against proven and acknowledged scientific facts.

hmmm, i expected it to be less - well- sexist. But if it gets a few more women who are still on the fence into lifting then it's still a good thing i guess. thx for the info

Again. I've read it. He's implying that he lost weight despite a caloric surplus due to a low carb diet or ketosis. so he's a magician making things disappear. the food he's eating and money out of people's pockets. this is an advertisement and not an experiment and therefor not to be taken seriously.