Brolympus Member

BMI is kind of useless as a measurement tool. It's antiquated, and based on the sum of a population. You can have strength athletes that are super lean, but because of their high weight to height ratio vs a "normal" person, they would be in the obese category most likely. Contrary, somebody with extremely little lean body…

FTFY

His body processes calories just like everybody else. He is still going to have to take the time to find his TDEE now that he has lost a lot of his lean mass. That is the main struggle beginning a bulk, finding a surplus that is just enough to keep your growth peaked without packing on too much weight.

I was referring to his shoulder injury

Except he isn't benching 215. Or anything close to that from the looks of it.

Scenario #2: Maintenance + 500 -250 used for muscle tissue production = +250 unused calories per day becoming fat. That is 2lbs of fat in a month. Plus 2 more for the muscle gained. 4lbs/month, breh. Yes, I am definitely glad you caught the typo. If I was trying to lie, why the hell would I put a source in? I really,…

I disagree. Especially considering I told him to use calorie bumps after his initial 500 surplus as a last resort if the 2 month mark hasn't passed. He might gain an extra pound or two more than necessary the first few months, true, but that surplus gap will quickly diminish as metabolism creeps up from more regular…

Yes, I did mistype there. Its 1lb/month for women. 2lb/month for men. My bad, OP. Calorie goal is still the same though. Also, pretty sure we established the rationale basis for not having a 250 cal surplus to start. That is a great way to stagnate real quick from bad calculations/ measurements of calories in vs out. 250…

No, there is a max amount of muscle tissue your body can synthesize per day. The amount of calories it takes to do that is roughly 250-300 calories today. It really can't put any more than that to use. Do you think you can achieve that painstaking amount of calorie accuracy everyday to achieve that exact calorie surplus?…

So somehow your body magically creates muscle fiber using zero energy? lol ok. Your body needs about an extra 300 net calories surplus to create tissue. It can't magically create it using zero energy. Hence a calorie surplus. So no, he isn't going to gain 3lbs of fat per month. Those calories are being used. Also, being in…

Agree with JoRocka, you might want to take 6+ months to bulk if you are new/returning to lifting. You will see a lot of strength gains from neural adaption, but your body won't start needing to add much new muscle to keep up with the increasing lifts until about 8-12 weeks out (basically when you plan to stop your bulk).…

I will caution you right away: The only thing your body can gain quickly is fat. There used to be an excellent bulking for beginners sticky, but I have heard that the original poster got banned. That must have knocked his post off the forums. There are a ton of great info sources out there. My personal favorite,…

Word. Idk why people are even bothering giving him advice. His expectations are way out in left field already. OP, You would be lucky to put on 5 lbs of muscle by June, if you did everything right (assuming you are a newbie and could attain newbie gains). You can't build muscle that quickly. Just doesn't happen. If you…

Yeah this is the route I would take too. Fat loss & muscle gain is a slow process, so it really comes down to your weekly calorie goal being on target anyways

Hard to say. Everybody carries fat in different places based on genetics, which makes using comparable photos of people at given BF levels difficult. Your body also carries some of your fat internally, around organs (which is extra frustrating in a cut when you are losing weight, don’t see it coming off the exterior, and…

Glutamine does not promote growth. It acts as a muscle sparing agent and helps prevent the body from entering catabolic states where it might be inclined to harvest muscle tissue for energy instead of using fat or glycogen stores. So, technically it doesn't help you build any new muscle, but it certain helps you retain…

Short answer: yes Long answer: NOM NOM NOM NOM NOM I make sure to hit my protein macro for the day, but other than that, if it fits my macros, I EATS IT.

I would definitely talk to your doctor about what your calorie intake should be. Looks like median healthy weight for somebody your height is roughly 100-130 lbs (depends on your lean mass obviously). If you don't want to take the med professional route, or really don't have the money/insurance to do the nutrition…

Honestly, if you aren't buying Walmart brand protein powders, a lot of whey powders contain L-glutamine in them already as part of an amino acid blend. Might help save on cost vs buying gluatmine pills in addition to your other supps. Timing is irrelevant, to answer your original question. Just make sure you are getting it…

*takes out notepad*

Willpower is a skill built over time. Also, just appreciate how long it is going to take to burn off those calories. Keep your goals at the forefront of your mind all the time. If you really want to achieve them, it should be easy to pass up junk food.

lol wut

Do not trust those electronic scales for BF% measurements. They can be wayyyy off. Only way to get a BF% even close to accurate is hydrostatic weighting, dexascan, or bodpod scan. Those aren't terribly expensive if you are looking to find maintenance without the couple of weeks of calibration guess work you will have to do…

OP were you increasing weight/reps significantly for this workout? Sounds like after you heal, try working with a bit less weight and doing a couple more reps per set with full ROM. I would definitely take some time away from squat work or deads (or anything requiring tension from your lower back for the lift) and let it…

Honestly, no point in trying to reduce a macro nutrient group that low. If it is weight loss that you are worried about, just keep calibrating your calories down by 100 every 2 weeks (preferably through increased exercise) until you see consistent 1 lbs weight loss. Decreasing carb intake a little bit over normal…

I need one about once a week. I'm on a 500 cal deficit (2200). Days 1-3 after re-feed (I also allow myself to sleep a ton after re-feed day) I feel great. Just like being back at bulking status. Days 4 & 5 I start to feel deflated, less energy in general. Day 6 my lifts usually suck REAL bad. So on Day 7 I re-feed (eat at…

Cardio. Of any variety. So boring.

I would also get the protein in. Worst case (if you are cutting) is you end up at maintenance calorie level for the day. Long term solution is to plan your day out so that doesn't happen. But you already got that part :P

Slow burn carbs or a casein shake are really good for sating appetite over the night.

Why are you cutting carbs in the first place?