MityMax96 Member

I assume you could get a blood panel done.. But as far as things go, With more Body fat, you have a lot of leptin floating around. As the BF goes down, so does leptin. So overweight/obese people have a ton of it....lean ppl have a lot less. grehlin is a hormone that signals hunger/promotes appetite. I do intermittent…

Ok, my personal opinion and if Keto is working for you fine....but I personally would not do it, and I think it kinda of dumb. Especially if you are doing a weight lifting program. Carbs are very beneficial for weight lifting and hormonal signaling.....one being leptin. Which helps with weight loss. The longer you are in…

I always say either do them on different days.... If that is not an option, then do the one you wish to excel in first.

Depending on how fast you can drop weight.....would be how I determined my needed excess calories I can drop weight pretty quick, so in my case I would shoot for around 2 lbs / week over about 6 months. But my bulks never seem to go according to plan....so my bulks tend to be around 4 - 5 months.....

I would concur with both of the above posts.... My body composition (how sharp/tight/soft I am, holding water, etc...) tend to reflect my eating by 3 or 4 days after the fact. 2lbs of muscle for males a month is usually the best case scenario.....that is if everything is on point.

Yes it is real, and the lower BF% and being in a deficit maximizes it.... Since your body is working with a lot less energy (food), it has to be more efficient with what it gets. So being low in BF% as well as in a calorie deficit will typically lead to better partitioning.... That is why Lyle recommends being ~10%, I…

Define that please?

^^This.

In my doings, I have seen nothing to validate this....and I am just saying this as my own personal knowledge of myself, not cracking on the poster Being in a calorie deficit can hinder muscle gain, just due to your lack of energy.

I have been doing IF (LeanGains protocol) for 3 years in August. Timing of food intake is irrelevant Overall Calorie intake is what matters depending on your goals. IF is just an eating strategy....I like it, it works for me and is easy to do. But in the end CI vs CO

Foods high in fat.....very calorie dense.

Are you new to lifting? If so then yeah perhaps 3 - 4 times a week would be fine.

@girlperson666 Great, enjoy. :smile:

well what ever works for you mate.....you can eat what you like and define it how you like. Myself, I will eat ice cream, cinnamon toast crunch cereal, slim jims, etc..... I just make sure it fits in my daily goals or if not then the next couple days I make up for it.

Steady diet of pizza may help

I put a list above of food to eat. Calorie dense food will be food that is high in fat. 1 gr of protein == 4 calories 1 gr of carb == 4 calories 1 gr of fat == 9 calories So foods high in fat will pack the most calories. You can also add slim jims to the list....they have a very high fat to protein ratio.

Yep, that is what I would do....work on adding weight to the bar. You can do body weight exercises that's fine....add weight if you can, like when I do dips or pull/chin ups I use a dip belt and add weight I don't do "clean" eating, not even sure what that is. Eat the food that supplies you with the protein, fat and carbs…

ice cream peanut butter/almond butter whole milk nuts avocados pizza.. brownies

FYI I am 6'1 and sit at 170 lbs right now. Been lifting for over 21 years.

So it would seem you have strong legs.... Start bringing up the upper body Get your diet right as well. I wouldn't look to add more body weight at this time.....I would look to maintain your current weight +/- about 5 - 8 lbs.... Focus on getting your strength up and muscle developed..... Assume 6 - 12 months of…

Honestly that is up to you mate....you have to look in the mirror. I guess you could go by poundage on the bar as a guide. So hitting certain points of strength.... i.e. Bench press == to 1.0 - 1.5x body weight for 3 - 5 reps. Squats == 1.5 - 2.0x body weight for 3 - 5 reps. Deadlift == 1.5 - 2.0x body weight for 3 - 5…

I think bulking comes down to a personal preference more than anything....not some arbitrary pull up count. I can strap a 45 lb plate to me and do 14 reps....but for now, I am not bulking cause it's summer.... Look in the mirror and decide what you want to do. I will say if you don't have a good foundation of muscle and…

Gotta agree w/ the other posts above me....stupid criteria

1) You need muscle for one....you can cut back and that might help some....but you are around 155lbs? at 6 foot? I would say for now focus on eating right and lifting more, get a foundation to work with. 2) Getting rid of that comes with being in a calorie deficit long enough so your body can burn it off.....that area is…

Try this.... When you get up, just guzzle water and/or black coffee.... Hold off eating as long as possible....once you get hungry, eat some fruit... apples, banana, oranges, etc..... Then save all your calories for eating when you get home from work. Then you will feel full and satiated, and still stay in your…

Chick fil a grilled nuggets are very calorie/macro friendly. I will order like 24 of them, I think it is around 450 calories.....most of which is protein. win-win

Take guesses or if I know I will be eating out, and where I will eat, then I will plan my food accordingly for the day.... i.e. if it is dinner out, like sushi. Then during the day I will eat light...maybe just fruit to hold me over....cause I know I will pound down some sushi. Also take a look at…

Fixed it. :smiley:

But then you cut for the next 8 months. So using a 170 lb person for example (I am currently 6'1 and 170) Doing that would put me at ~210 lbs During that time I would be getting stronger, my lifts would be going up....then I would still have stored energy (aka fat) during the 8 months I cut to help keep my lifts up. I have…

If you are bulking, then I would say just eat more....before you look to just getting a protein powder. I like Met-Rx myself though.