Brolympus Member

Are you a new lifter? You might still be in the golden newbie zone and dropping some bodyfat while also picking up some muscle? Typically in a bulk, the longer you are in it, the less you look like you workout :D Vascularity is the first thing to go usually.

:D :D :D

4 hrs? Some people are bad with time management at the gym, I wouldn't jump to any conclusions yet OP, but you should definitely talk to him about it. Tell him it's bugging you that he is gone so long. Possibly he is using it as an escape. Exercise is cheap therapy, he might be using it that way too. Best way to find out…

Best thing is real food OP. Chicken, beef, fish, etc. Protein is protein as far as powders go, they are simply a convenience thing. I would watch out for the companies that got busted spiking their powders with cheap filler, but other than that no difference really.

Yeah that much is not necessary OP. Why did you set your protein that high? 35% protein would even be considered a bit excessive. Aim for somewhere between 30-35% for protein.

OP, I suffered from the same problem as you from a long career of distance running. I basically had to take 6 months off from any kind of repetitive moment exercises involving my legs. I didn't get much cardio in during that time, just tried to keep the eating in check and did a lot of upper-body weightlifting. I was also…

Stealing this from another thread: Best exercises for removing body fat are fork putdowns and table pushaways. Spot reduction is a myth used to sell fad gym equipment. Stick with a calorie deficit and keep dropping body fat and you will eventually get there OP. For women, sub 22% bodyfat is typically where ab outline…

Common cutting mistakes: -Too aggressive of calorie deficit; anything over 15% deficit might cause some muscle loss. Stick to a safe range and preserve the hard earned gainz as you drop the fat. -Not enough protein: You need to eat just as much as you would in a bulk. This becomes hard on less calories, food options get…

Yours aren't lol? Call me crazy, but heavy deads/squats/OHP/'insert lift' etc. typically aren't described as comfortable activities.

I second this. Workouts are painful. Embrace the pain, you are pushing your body to become something stronger than before. Metal music helps \m/

Ok jokes aside, OP, use this to calculate roughly what your calorie intake should be: scoobysworkshop.com/accurate-calorie-calculator/

I love this and may steal it :)

goo.gl/m5BXSn

Abs is purely having low bodyfat. You could get away with doing very little in terms of strength training and get away with abs if your bf is low enough. Ladies need to be sub 22% before they will see anything (guys are 12%):

Simple answer: you just need to lose more fat. 65lbs wasn't enough, spot reduction is not possible. Keep reducing your calories by 100 every week until you see consistent 0.5lbs loss per week. Repeat this every time your weight loss stalls. Stop when you are happy with the results.

You are just getting visits from the DOMS fairy, OP Stretch, foam roll, sleep and lots of water. Delayed Onset Muscle Soreness is just part of strength training.

Just realized I forgot my b). LOL. long post is long. was just gonna say trying to train as hard in a deficit/maintenance as you do in a bulk will wear on you, you might not hit the progression required to trigger growth because you will just feel flat when you hit the gym. Moar info on calories/diet/p-ratio:…

* Get fat * Recomp * ??? * Gainz Am I doing it right? :D

What lead you to that conclusion?

You can't gain muscle without some fat. It's not possible; Nobody has a 100% calorie partitioning ratio in favor of muscle (called p-ratio). Just part of our built in survival mechanisms. Think back to our ancestors trying to prepare for winter; if any surplus they ate got converted into 100% muscle (which also demands…

They will help your wallet lose weight. That is about it. Try a calorie deficit instead.

Hard to say. I didn't learn out about the p-ratio and the science behind it until 9 months into my training (about halfway through my first cut). I definitely did notice the fat loss got stubborn once I tried to drop below 12%bf. And I remember getting frustrated that my weight was climbing but my lifts were stagnant…

Squats. Deadlifts. Leg Presses (w/ a high foot position).

Easy way to decide when you are done is by utilizing your body's p-ratio. P-ratio dictates how your body allocates calories. It's influenced by genetics a bit, but a big part of it is your current body fat % (Do not base your bodyfat reading off those bio-electric impedance scales, those are super inaccurate.…

Eating with zero exercise?

Then you will put on exactly 10lbs of fat. You need some kind of stress placed on muscles for them to grow. Do bodyweight exercises if you don't have access to a gym. Eat more protein and carbs. At your BMI your body will probably respond to anything. What is your calorie intake currently?