Brolympus Member

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Brolympus
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  • That's because the weight is accounting for all the water in the pork before you cook it. That "grams per 100" measurement is almost like the "protein density", if you will. Ex. a piece of pork weighs 500g before you cook it. Let's say that piece has 50g protein. So it has 50g/500g = 0.1g protein/gram of uncooked pork The…
  • From experience, cut takes roughly 1/2 to 2/3 the amount of time a bulk does. Last cycle I did was bulk June-Feb, then cut Feb to June.
  • Or cheap. RIP grocery budget.
  • Maybe I am weird, but I try to make sure and get decent cardio in. I feel like stamina is a big requirement when bulking and really pushing hard to get your next bump up on your lifts. I don't think I could make it through a fullbody workout 3 to 4 times per week with crap stamina. I just make sure to do cardio AFTER the…
  • Best advice I can give is to be patient. Throw 100 calories onto your daily goal, wait 2 weeks, and see what happens. If it's still stalled, throw on another 100. Rinse, repeat. Likely your daily activity cals are more than you estimate. It can be hard to estimate those.
  • Congrats on getting back in the gym. But its also important to be realistic with expectations also. The most you could drop in 3 weeks at a healthy rate is 6 lbs. +1 Even more options: * Ice Cream Fitness https://muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout * Starting Strength…
  • Body recomp is the practice of trying to maintain a very slight surplus, roughly 250 calories. In theory, it allows you to gain muscle without much fat. You will gain muscle at a slower rate than you could on a bulk, however. In practice, it is very hard to maintain. Most people, either through variation in daily activity…
  • Calories are king when gaining weight, regardless of the source. However, yes, you should mix the occasional fruits and veggies in to keep healthy and get your vitamins in.
  • Just plugging in another vote for Starting Strength. I used to be on a "bro split" routine that I just made up and my results were not good. I floundered around for about 6 months and made marginal progress. Full body workouts are the way to go. If you study anything from pre 1960's bodybuilders, before steroid use was…
  • Also, OP, if your training program is not sufficient, you will fail to make gains regardless of nutrition. Do you have access to a gym with a barbell and some kind of power rack or half rack? You should really be training using compound lifts (squats, deadlifts, bench, overhead press, etc.) to maximize your gain potential.…
  • Absolutely. It is not a good idea to tell somebody to just "wing it". This is the bro-tastic approach to lifting. It's why you see people in the gym, day after day, lifting the same weight they were last week, making zero progress. You need to measure you intake to understand if you are in surplus or not, and whether that…
  • Not sure where I read this, but I repeat it a lot when describing the two processes: Bulking is a battle of self-esteem. Cutting is a battle of self-control. Both have their unique challenges. So yes, you just have to suck it up and cut when it comes time to do it. And yes, you will gain fat when you bulk. Which is going…
  • Oreos. Dipped in peanut butter. NOM. 4 cookies with 2 tbsp PB ~ 400 calories. Have that as a quick snack a few times a day and your cals will be up real fast.
  • This X 1000. Hit the weights, find out what you need to consume in grams of protein, and make sure you eat all the calories you need for the day. I would pick a lifting program if you are just getting started strength training. I recommend Stronglifts, Ice Cream Fitness, or Starting Strength. Any of these will help you…
  • OP you are realistically looking at about 4ish possible pounds of muscle in two months. Unlimited fat potential though. So if size is all you want, I guess you can achieve that :p
  • Pretty much this. Your p-ratio is geared primarily by genetics, but your bodyfat % also influences it. You are primed for best muscle growth at your current bf%, so regardless of the weight you put on, rest assured the ratio is likely your body's optimum. Once your bf approaches the 20-25% range, calorie partitioning…
  • Food timing/source is irrelevant OP. Just make sure you are hitting your required surplus every day, trying not to go over very much (will just lead to excess fat), and hitting your protein minimum. That is it. You can get swole eating whatever as long as you keep your macros in check (although you might want to eat some…
  • Stop being so oversensitive. There is no bodyshaming. YOU are the one judging and projecting it. That marathoner is ultra-lean and probably does very well in her sport. A sprinter would suffer detrimental loss of muscle needed to be competitive if she dropped her bodyfat to levels that low. This is just what different…
  • Been actively trying to look bigger for over a year with minimal success OP. You are going to be just fine. If you do only cardio, and have low muscle mass, your body is not going to look the way you want it to when you hit your goal weight. The "bulky woman" look that seems to have every woman on earth scared to touch a…
  • +1. I would just like to add emphasis to the importance of using a lifting program like StrongLifts when you first start and sticking to the program. You should be focusing on learning how to perform big, compound barbell movements. These will give you the best results in the shortest time-frame. You will need to…
  • Yup I am on SL too, and find that a couple supp exercises are needed as well. It is a common complaint with the program. Dips and pull-ups (with or without assistance depending on your strength level) are a good supplement. I will also tack on maybe one or two iso exercises if I am having a particularly tough time busting…
  • If you are just starting out, stick to a program such as Ice Cream Fitness, Stronglifts 5x5, or Starting Strength. They are all geared for somebody with 0-1 years of experience, will pretty much guarantee some kind of linear progression if you follow the program, utilize compound lifts (which are most important for lots of…
  • This is a solid post, I hope more people look at this and get less discouraged at the day-to-day fluctuations. Big picture, everybody!
  • Salmon with sweet, tangy glaze. Mix equal parts brown sugar and dijon mustard. Put in microwave for just a few seconds to get the sugar to melt, stir well. Pour thin layer on top of salmon, then broil on low in oven until cooked. NOM NOM NOM.
  • Regarding the family telling you not to weigh food, a white lie saying your lacrosse coach is asking you to start controlling diet for wouldn't hurt here. If your family is preventing you from hitting your goals, that is ludicrous. You need to tell them to drop it and that you are doing this because it is important to you.…
  • Lack of a surplus will make gains non-existent, not slow. You might have strength gains, because your nervous system will learn how to recruit more already existing muscle fiber, but this will eventually taper off because you won't be able to build any new muscle. You body needs excess calories to synthesize new fibers. I…
  • When you go to pick up the TV remote to watch Dr. Oz, follow these steps: -Lower the remote -Even lower -All the way down to the floor -Drop the remote -Walk away -Don't watch Dr. Oz.
    in Dr Oz. Comment by Brolympus July 2015
  • I agree, sounds like you have already done a decent amount of research already OP. I would limit cardio to just enough to warm-up prior to stretching and to maintain a healthy cardiovascular system, maybe 10-15mins at the most. If you are bulking, you are just wasting time doing any more, your goal is a calorie surplus.…
  • Cutting/dropping bodyfat (note I said fat and not weight, you want to keep the muscle) is typically what produces the biggest, noticaeble aesthetic change. However, you might need to bulk first if you don't have much muscle to begin with; you need something to fill out your shape before you burn off the "fluff"
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