sjohnson__1 Member

Cheers. That makes sense then. I would stick to 1g/lb of LBM (lean body mass) as mentioned above.

IDK where that theory is derived ^ but it's absolutely false if applied to muscle building athletes. Protein is essential for muscle development and maintenance, especially when in a deficit (losing weight). .8g's per pound has been found to be effective but protein is often suggested at 1g/lb or 1.2-1.5g's/lb of LBM.

Yeah, at 58g's you're getting 20% of your total calories from fat.. Most suggest anywhere from 20-35%, some go up to 45% of your calories from fat. I would certainly make sure you hit the 58g's but use this as more of a floor rather than a ceiling. 35% would be 101g's, 30% is 87g's... I would shoot for 58-90g's of fat per…

Welcome. This should be a big help! Just log, stay consistent, and get results!

If anything, a splash of fat-free milk. But 99.99% of the time, I'm all black. Have acquired a taste for it!

I struggle to ONLY consume 2200 on a cut/ and find it easy to hit 3300-3500 when bulking. Just have to tweak the macros a bit. I'm guessing your fats are really low? If that's the case, use that as a minimum, not a max. You can get extra fat if you're getting in from your protein sources (leaner red meats)/chicken, etc. It…

just wanted to reinforce this... lol.

I sympathize with you, having a little one (only one, however) myself is hard enough with a FT job. However, if I were you I would think about possibly doing some at home workouts or something during your busiest times just to get something done. Finding time for the gym isn't always going to be possible. Just do your…

It absolutely CAN HELP with weight loss, but I wouldn't say it is directly correlated. Number one, drinking water can be filling. Often times we may feel hungry, or thirsty, and water could do the trick to hold us over. Additionally, some studies suggest that the energy expended to heat the water up after consumption…

Solid advice here. Get rid of the ratio format. Move towards a more specific calculation of proteins and fats and fill the rest with carbs. For starters, on a bulk, I would go with .3-.45g's/lb of bodyweight in fats, 1.25-1.5g's/lb of LBM in protein, and fill the rest with carbs. Use what fits your lifestyle the best, and…

Wait, you bulk at 2100 kcals? rough.

going the cheaper route - I would suggest chuck taylors and running shoes. More expensive - Go with a pair of Nike Romaleo 2's for squats, chucks for deadlifts, and whatever you like for the rest!

HAHA!

There are plenty of us cutting who would enjoy those added calories. Don't complain. EAT UP! and use ONE thread if you have to. lol.

Push through. Soreness, given that it is "delayed onset muscle sorenes" (or DOMS) as opposed to pain or muscle damage, is perfectly fine. You'll eventually build up tolerance and recover quicker once your body is accustomed to working out and weight training. Try a leg workout - now those DOMS will be intense! ha. Good…

Start with bodyweight workouts and eating enough to put on muscle, for the time being. That means, you need to eat at a caloric surplus (roughly 500cals above what you eat to maintain your weight) and youtube some bodyweight workout routines. For size and strength training, I would recommend a gym membership and as a…

If you're nowhere near where you want to be (bf% wise), the cut is longer and more difficult. So first things first. Figure out what your goal is.. Obviously we all want to put on size. To do so, and stay moderately lean (my goal) I recommend being lean to begin. Based on your pictures you're not too big to do a bulk, but…

GVT will work for strength gains. But you have to make sure you're self-regulating deloads for CNS recovery. As for your macros, the ratio's are ok, but instead I would use grams. How many grams of each are you getting? You may want to play with carbs and fats, and make sure you're getting AT LEAST 1 gram of protein per…

BINGO.

This is very good advice. Keep your surplus minimal. Food sources aren't a big concern, however, as long as you reach your macros.

TDEE is very useful, but be mindful that activity level should be regular. It doesn't have to be daily, but if your average activity level increases or decreases from where you were when you came up with your TDEE, then you will likely need to slightly adjust your caloric intake also. This is best done through…

My advice is to test it yourself and find your maintenance. Doing all the math will give you an estimate, and I've never seen someone determine their deficit like you did via calories in a lb of fat. For one, you're likely not limited to fat loss if you're losing 3 kilos per month (or 6.6lbs as you've mentioned). I was in…

Very inspiring story man! Congrats on reaching the summit. Let it serve as a reminder that whatever goal you set for yourself, as long as you consistently pursue the target, you'll reach the "summit".

I felt good, but eager to set a new goal!

Dipping below your BMR is very dangerous. Im guessing OP's BMR is not at 800-900 cals. Jump back up to AT LEAST 1200 ASAP.

Maybe the OP mistakenly thought only guys bulk? IDK, but I would say he needs BULKING advice.

first of all - commit to being fit. Following a workout plan and meal plan is a great way to do so, but not the only way! Figure out why these workout plans are constructed. Most plans out on BB.com or other sites are thrown together as basic guidelines. I struggled for years with what I call "workout plan OCD"... If I…

800-900 cals a day.. you're bound to put some back on... I would consider eating at less of a deficit as posted above. 1200 cals, starting today. Keep this until u hit your goal, and then slowly reverse into maintenance.

1. Eat more. 2. Try poptarts & ice cream. 3. Are you taking a mass gainer?

This thread is full of my FL...ha. Wonder why? No nevermind, someone asked "how to properly bulk"....makes sense.