xMidox Member

Sounds like a solid plan…plz let us know with the progress

Sorry I missed your comment earlier. I initially thought 2350 kcals was slightly above maintenance, but as you know, sometimes I think I'm hitting 2350, when in reality it could be quite a bit more—especially on weekends when I tend to eat more. So maybe I was actually around 2500 kcals… sorry if that caused any confusion!…

Not sure why the number is high, it's just normal grilled chicken breasts, and I pulled those macros in myfitnesspal database as they are… but I double check on google and it seems maybe just 10 caloires more

Not sure why the number is high, it's just normal grilled chicken breasts, and I pulled those macros in myfitnesspal database as they are… but I double check on google and it seems maybe just 10 caloires more

Thanks, man, for stopping by and leaving a comment. I remember you were one of the people who encouraged me to bulk instead of continuing to cut — and that was definitely the right call. During the bulk, I was doing sets in the 8–12 rep range, aiming to stay around 2–0 RIR most of the time. I think I get what you mean —…

Thanks, I already added a set to bench press and a set to barbell row and squat. In terms of progress I think I am doing ok and I am satisfied with the results, my friends noticed I gained muscle but I am noticing I am getting fat. Maybe I am getting fat in the normal range but I can’t tolerate this psychology. I think I…

I started around 15% - 16% BF, most of those 16 weeks I was eating consistently clean except for some days here and there where I exceeded with foods and dessert :( Yes, I am eating more than 150g of protein from chicken, meat, eggs, and whey protein powder. Yes, I am training very close to failure and I am making progress…

Hello everyone, I wanted to check in after almost 14 weeks of bulking and get some feedback. I’ve been following this workout plan for upper/lower/upper/lower: [Muscle & Strength Workout](https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout). I’ve definitely been making progress in terms of…

Forgive my poor language I just want to confirm I am on the same page with you: - you like the program and you think it is suitable for me but I should stick to the number of reps and sets that is suggested there and increase the volume by adding weight or maybe extra reps on weekly basis if possible, correct? - I am not…

Please don't hate me but I kind of feel that this program is more suitable for me, and I would love your feedback on that: https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout I am planning the following: I'm considering replacing the Dips and maybe pull ups, even though I can do pull ups…

I can't emphasize enough how much I appreciate you were looking into that for me, thanks! That looks good, I promise I will read all that and give it a try, I just feel 3 days a week is not a lot for me since I used to workout at least 5 days a week, but if you think it is enough for me to get some decent gains, then I…

Man, that makes a lot of sense to me now ....I just get it now why all of you keep suggesting to do a small surplus, the example you mentioned of me gaining 10 pounds of weight and even the minority of them are fat I will look much better and my BF% will look almost the same. Thank you!!

Thanks but I unfortunately I don't think I fit for the beginner category even though I look like a pretty beginner. Yes I have been training on and off for 10 years and most of the time I spent it eating the wrong food and exercising wrong doing crazy amount of HIIT for example. but I can say that at least the last 3 years…

Forgot to mentioned I have a digital weight scale that comes with an app that tracks my weight and it has that cute chart, is that something similar to what you mean? and thanks man again!!

[/quote] That's good to hear. Since you're so worried about body fat, I'd suggest +200 above maintenance. That's sufficient for good muscle growth without adding much fat. If you think your maintenance is 2200 say, and you should have a good idea of this based on recent weight change compared to your current calorie…

[/quote] I wouldn’t increase more than 200 a day. Try that with a new workout routine for about 30 days and see how you feel/look and adjust incrementally from there. Regarding diet and best training programs I’d confer with: [/quote] I meant to add 400 cal above where I am now which should be around my maininance level…

I meant to add 400 above where I consume now 1800cal, which is actually should be close to my maintenance 2200...so I was thinking to start the first 2 weeks at 2200 and maybe add another 100-200cals if needed I actually eat the same food almost everyday and I don't get board, so it is not super difficult for me to track…

Thank you for your thoughtful response. I've decided to opt for option number 3 to aim for a slight surplus. However, I have a couple of questions regarding this: 1- If I'm aiming to add 400 calories initially, can I derive these calories from sources like rice for carbs and nuts for healthy fats, considering I'm already…

Thanks I appreciate it

How many kg I should expect per month considering my age 40y hight 172 and weight 68kg? I want to know so in case I gain more it means I guess I should eat a bit less and if I don’t gain then I should add a couple of hundreds calories?

That’s an example of the full body day, I have also should, back with biceps and back with triceps and legs day, I can post them also but they are pretty similar to the number of sets and intensity of the full body workout

I can’t say I have been committed the last 10 years but at least the last couple of years i was but the majority of the time I spent it on cutting. My meals looks something like this: 1- oats, with nuts and dates and chia seeds 2-Protein shake with banana, nuts and some oats 3-chicken/meat with rice and veggies 4- 4 whole…

Can you please elaborate on OP, I tried to looked it up but got some confused information And what do you mean by this “I'll be honest. Would be happy to be in OPs current position without wanting more..”

Thanks a lot for your kind response, I get my protein mainly from chicken, red meat and eggs and whey protein. I train regularly and I push to faliour, I am sorry are you questioning my training program because you don't see much muscle on me or what's the reason you are questioning this? And can you please advise me if it…

Thanks for your response. For my training program I am following Bro Spli full body training I am trying to work my way to have progressive overload, sometimes with weight and sometimes increase the rep. Do you suggest that I should go ahead now with bulking because I don't have much muscle on me? I was thinking to push on…

I can't edit my post so here is some extra information: My daily calories is 1800-- protein 158g, carbs135g and fat 70g I workout weight training 4 days a week and 2-3 times cardio

Thanks a lot for your response, I have a balanced diet of protein 158g, carbs135g and fat 70g I eat around 4-5 meals, I don't have like a clear besides my weight and BF, but over all I feel I am getting stronger in some areas. You're right, I am more concern about getting to a lower body fat (around 15%) I wish my abs to…

Yes, I am doing strength training with weights. Thanks for your comment.