sjohnson__1 Member

I was warned, but I read anyway... And instantly got a headache from reading the bro science. **IM OUT**

IMO, it's not about the window. I think people should worry less about eating between certain times, and more about what they're gaining from IF. My view of IF is essentially just hoarding calories for later in order to: (1) feel energized and well-nourished during and after a workout, and; (2) feel full, and satisfied…

Agreed.

OP: I IF, but to me all that means is to skip breakfast and stay fasted for a while into the day in order to save calories for larger meals... The primary objective of your diet is to lose weight by way of a caloric deficit. If intermittent fasting helps you eat less total calories, then go for it! However, I wouldn't be…

eat slightly above maintenance. For a lean bulk, shoot for adding 10-15% to your maintenance calories and go from there. Protein is sufficient at 1g/lb. You could probably deal with less, to be completely honest, ie: .8g protein/lb. Fats should make up anywhere from 25-40% of your total calories and you fill the rest in…

Muscleforlife.com is one of my favorites. Great article for reference, Ben.

^ No problem, mate.

Ben, My advice would be to gain an understanding about nutrition and, more specifically, the subject of bulking. Sounds to me like your understanding thus far is that you need to eat a lot to gain size, and you're not wrong but there's more to it than just eating a lot. Bulking 101: you need a caloric surplus to put on…

Smart adjustment and good luck to ya!

kudos to rainbowbow for the very informative response!

Seated cable rows modified a bit will help. when u start the movement, focus on pulling the shoulders back by contracting your rear delts and upper back (pull your shoulder blades together). Do this and hold for a slight second before the completing the pull portion of the movement that forces you to bend at the elbows.…

A lot of the advice in this thread is good advice. OP, if I could add, I'd recommend the slow approach to weight loss. I understand the idea behind wanting to meet your goal quicker - don't we all? - but bear with me as I attempt to explain the logic behind a slower approach... As you probably are aware, your TDEE will…

Agree with this. If you're one to have an increased appetite after a good training session, I would maybe incorporate a small snack prior to your workout (dependent upon when you eat lunch and IF you're hungry) and then save dinner for your post workout nutrition. Now, if you don't have much of an appetite post workout, it…

Troll?

Weeks 9-12 of volume training are complete and I've decided to move on to more heavy lifting. Squatting and benching for reps was fun while it lasted but my ego's getting to me and I want to get back to training a lot heavier. Gotta shoot for some PR's in the final 4 weeks of my bulk. I tried to maintain over the last 4…

Why the repetitive flat bench and then flat DB bench? Seems a bit redundant. I'd definitely still train both flat and incline but probably not with that much volume so that I could focus more on fly variations. (That is, if you're going to do that much for your chest). See this for some good chest anatomy and fly…

I've been a ON Gold Standard - Milk Chocolate fan for quite some time. Those mentioning cinabun flavors have me intrigued. That being said, Optimum Nutrition is 120kcals with around 24-26g protein per serving... Out of curiosity, does anyone have a reputable protein shake that has significantly more g's of protein per…

+1 - I appreciate the discussion.

I understand the anatomy. I was just of the thought that it's possible to target the upper portion of the rectus abdominis in a way that requires more activity in that region than in the lower region of the muscle. I understand it being a single muscle means you can't isolate one region of the muscle without some…

BINGO.. For me, it's all compound movements + a few iso movements. (I rotate between hanging leg raises, hanging knee raises, ab-rollouts and weighted cable crunches. For obliques I do unilateral farmers carries. Nothing rigorous, maybe 2-3x a week on the isolation movements.)

LOL. True... but different movements will work different areas of the rectus abdominis more directly. Just like certain movements and angles do when working pectoralis major -- incline bench, decline bench, flat bench.

Isolation holds are most effective, IMO. The core is a stabilizer... Maintaining tension throughout the movement (whatever the movement) is very important. Crunches will work the upper abdominals, hanging knee raises and leg raises (as you progress) will smash the lower abdominals. However, that's not all there is. Planks…

Not sure what you're asking for. Pyramid training isn't a routine - rather a method. Work your way up to your working sets on main lifts, in incremental weight increases. And make sure you use progressive overload throughout your training block. (Increase the intensity and weight used in working sets each week, as you…

lol, cosigned!

I think you're probably over-estimating a tad. Going off of both the comparative size of the chicken to the (1) plate and (2) salt shaker, I would guess you're at around 5oz's, maybe. EDIT: Looks tasty and well balanced.

Excellent! Best of luck to you and your little one throughout the process! Congrats too, btw!

Ask your doctor!

Enjoy the gains!

Haha, touché. Though, I'm sure there are some taller endurance athletes out there with little bf, so 160 isn't too big. That said, I highlighted the bodybuilding range for a reason.

Can you elaborate on the eating problem? Is it a disorder or allergies/restrictions? Also, solid workout program. I'd maybe try and hit upper body in two days and make this a 4 day split so you have more frequency -- for example: Chest & Back (DAY 1), Shoulders & Arms (DAY 2), Legs (Day 3), Rest (Day 4)... and then start…