Brolympus Member

Pretty sure they linked this diet to being a contributing factor in pancreatic cancer. The super high amounts of fructose damage the pancreas and liver. (Steve Jobs was a fruitarian and died of pancreatic cancer. Imagine that.) There is no way a diet that high in carbs and low in protein is good for the body.

I concur with the poster that mentioned HIIT circuits. Do some quick sprint training in the morning before or after work (ex. sprint for 30 sec, jog for 1 minute, or apply the same principle to your preferred cardio exercise using high/low intensity intervals) for just 15-20 minutes. Burns up calories quick and great for…

I think it is great that you are determined to stay healthy, OP. I wish other people shared your attitude toward life. Bodybuilding.com can be a troll haven, so tread lightly there. It is geared mostly to men, age 18-mid 30's. They are not going to be well informed on what the challenges are to lift at an older age (myself…

Keep in mind, you have just a month of data here, and bulking is a slow process compared to the relatively quick results one sees on a cut. If you did it right, you stopped your cut at 10-12% bf and it should take you a year or longer to get up to +20% (where the P-ratio kicks in hard and makes it difficult to gain lean…

:D :D :D

Seems pretty good so far. Are your lifting numbers going up? Was this bulk following a cut, or did you just start one from maintenance?

OP, be careful making your goal related to a weight target. That is a slippery slope to fat land. Focus on a moderate cal surplus, a weight training program with progressive overload, training at least 4 times per week, lots of sleep, etc. You should probably read the "how to bulk" sticky first like others have suggested.

Nope, overlogging food, giving you the impression you are putting in more calories than you are. And underlogging exercise cals, giving you the impression you are burning less than you are. Which, in total, would cause your actual net cals be lower than what you calculated your net cals to be. Which could very well be…

Also OP, consider that you are never going to log your calories exactly every day; it's just not possible, especially since exercise cals expended are hard to measure accurately. If you are pretty careful, weigh everything, etc, you can probably get in the range of 100-200 of what your net intake was for the day (cals in -…

Not sure what to tell you man. We all have busy days too and we manage. The excuses have to stop and the planning has to start. Set a timer when you game. Invest in some cheap Gladware and pre-cook your meals for work. Take control man, you are the only person stopping yourself here.

If you are dropping more than a 0.5lbs/week when you cut, you are going to lose muscle with it. I encourage you to read up on the info I provided and the bulking thread sticky before you jump into anything, or you are going to end up frustrated with your results. You could end up bulking for a year, get stronger but gain…

+1. Yup. 0.5lbs/week is about the max you can lose before you start sacrificing lean mass. You may find you need to set your calorie goal lower than TDEE-250 though, as it is normal to have some logging error in your calories every day; It's impossible to measure them exactly. You might have to keep calibrating down cals…

Welcome to the struggle bro. You just kind of have to dive in and look at the long term. We all do it. Bulking - The self-confidence struggle, as you lose your abs in a matter of weeks, and look less and less like you workout, even though your lifting stats are climbing through the roof and you feel great. Cutting - The…

You can gain muscle in any weight bracket, but you will gain it faster at a leaner body mass for sure. This is called the P-ratio. I would put you at somewhere around 25%+ body fat range, which is considered the upper limit for effective bulking. It would be most beneficial to keep trimming down over the summer I think. If…

I pay $70/mo, but I spend so much time there it is worth it. Lots of amenities like two lap pools, outdoor pools, rock climbing walls, basketball courts, track, a cafe etc. plus they have 6 Oly racks an absolute ton of other lifting equipment, which means I spend less time waiting for people to finish their workouts. You…

Pretty much the only way to get an accurate reading is through a body scan. I'm not talking about one of those electronic scales either, those are terrible, they can be off by over 10% depending on your hydration level. Calipers will get you to about only about 5% accuracy. Dexascan, hydrostatic weighting, or BodPod are…

Moar info to supplement the sticky. This site has lots of good info: aworkoutroutine.com/the-ultimate-weight-training-workout-routine/

You really shouldn't be trying to measure your progress with your body weight dude. That is a slippery slope to the land of false gains (aka fat). Try to focus on lifting numbers. The bulking 101 sticky is a good place to start. If you want to add 30lbs of lean mass, you also need to recognize that is going to take you…

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Pretty much ^^. Change the routine up OP. New lifts, maybe mix some isolation exercises in with your compound lifts. Also, in general, muscles on your limbs are always going to grow slower than your larger, core muscle groups like chest, glutes, etc.

OP you should note that regardless of what the calculator says, you are going to have to calibrate the calories a bit before you hit the calorie level that works for you. TDEE is just going to get you in the ballpark. Example: I got frustrated on my first cut because my TDEE - 20% was supposed to be 2300 calories. I even…

OP, you might want to read up on recent protein spiking investigations. Make sure you buy a powder that has a broad BCAA spectrum and is not just spiked with just a few of the cheapest BCAAs (like a couple companies have been doing). https://blog.priceplow.com/protein-scam-amino-acid-spiking

You can gain plenty of strength in a deficit, especially considering you haven't been lifting. Your body will undergo several weeks of neural adaptation, where your body gets continually better at recruiting muscle fiber it already has. You are correct though that you won't be able to add any actual new fibers until you…

I would assume any veggie cooked and then left to sit in the fridge for days would be a soggy, nasty mess.

I really need to start doing this. I despise cooking everyday. Getting it done in a couple hours for the whole week would be amazing.

Agreed. I see lots of newbies that should be asking for help and using less weight. It can be a great way to tweak your back or get a hernia if you are doing it wrong. Start light, get the movement down, and absolutely make it a part of your workout. Building up a solid posterior chain and strong spinal erectors are key to…

A little less than 1kg a week is pretty fantastic OP. Any more than that is going to be the unhealthy kind of weight loss, especially for somebody who is already in a healthy weight range like yourself. Realistically you should be shooting for 0.5kg per week to avoid losing good lean mass in the process of losing fat. I…

* Find your TDEE calories * Manually set your calorie goal in MFP (under the "Goals" section) to your TDEE + 300 more cals) * Make sure you log your all exercise cals * Eat until you are out of calories (this includes eating back the calories you earned from exercise) If you don't gain weight (~1lbs) after two weeks (look…

Yup. Eating out adds up quick. On a day to day basis, it might seem like the $100+ bucks you might pend at the store for two weeks of groceries is a lot, bu when you end up spending about $7-8 per meal on every meal, you can see how less than a week of eating out trumps groceries for two weeks. I dislike cooking, so I tend…