Brolympus Member

Also, depending on how hard you are struggling with the cut, getting a body scan (BodPod/dexascan/etc) to get a more accurate BF% and help you set your baseline cals is extremely helpful. Most tests are only $50 or less, worth the frustration of stalling for weeks because of a improperly set calorie level, or going too low…

+1 Should be labeled "crap that your body will instantly put into fat storage". Also high fructose corn syrup.

OP, what is your age? I just did a range of ages, and they all came out at least 200 calories lower than what you calculated for sedentary TDEE. That was at a modest 10% calorie reduction. Used Scooby's calculator which defaults to Mifflin-St. Jeor. So it seems likely you set your goal too close to maintenence.…

+1. Also please note, weight loss and building muscle are two very different goals. One requires a calorie deficit. The other requires a calorie surplus.

I would definitely be working hand-in-hand with a doctor or sports physician if you have a heart condition OP. If the doc says its ok: I would stick with some bodyweight squats and exercises to save some money if your strength is very low right now. You will find the legs (especially the glutes and quads) respond VERY fast…

8lbs per month of fat is about the maximum you can lose at a healthy rate. If you are obese, maybe a tad more. You will lose a significant amount of lean body mass going any lower than that. So to answer your question....yes, it's possible, but consider what you are actually losing. It is not all going to be fat. You most…

Non-lifting day. Some light cardio if I can fit it in. EXTRA SLEEP :).

Yeah OP, dexascan or Bod Pod are really the only way to get an accurate BF% reading, and even those only promise accuracy within 1%. Don't get too discouraged. Its typically more productive to lose fat at higher BF%, and to try to build muscle in a lower BF% (this is called the P-ratio). I would say you should try to shred…

Those 10lbs dumbbells are not really going to add more challenge than just bodyweight exercises would for your legs. You legs contain big, powerful muscles, and need big, heavy weights to grow. Personally OP, I would look into either a) finding a gym that has Olympic lifting equipment for cheap or b) cruise craigslist for…

Think it depends what you are using them for. For most upper body, isolated exercises, which is the primary purpose of dumbbells, 50lbs should get you plenty of usage for isolated movements for 2 or more years if you are just starting out. 50lbs will not be enough for the larger upper body muscle groups (pecs, lats, etc.),…

Yeah, I agree. Talk to a doctor first if a high protein diet might cause kidney issues. In the meantime, you don't need protein powder to get bigger. In fact, I would start out just hitting your macros with normal food. I used to be a distance runner like you all through high school and college. Did lots of competitive…

Dealt with a lot of injuries in the past. This is the time you cultivate that willpower that is going help you when the cast comes off. Don't ever lose sight of why you started. Life is going to be full of setbacks, the people that are successful are the ones that just deal with the setbacks and keep on going. If you are…

OP, are you working strictly with just what you have in your house, listed above? I see people telling you to do the big compound lifts (which are the most effective use of your time) but if you don't have the equipment for it obviously that is not possible.

I like this chart a lot, definitely will watch the video. Solid advice right here OP. Supps are what you worry about if you have everything else dialed in exactly. Easy to get caught up in the hype and forget to just eat correctly. I will say creatine and pre-wo are the only things that have given me a noticeable effect…

+1

Cheaper powders tend to taste bad. You typically get what you pay for. Mixing with milk is always a good way to improve the flavor.

Very thin my whole life. Emaciated almost. 6'4", weighed 160lbs at some points. Distance running was the only thing I was good at because I was so physically weak. Really screwed my joints up doing that competitively for many years through high school and college. Just got sick of my body, and started to change stuff…

Yeah..... if you aren't lifting and eating a calorie surplus like that, the only place it is going to look like you took your body to was McDonald's drive through every day. Doesn't take a lot of time to get a lifting workout in. Not sure how you expect to gain muscle without lifting heavy *kitten* weights and putting the…

Subjective. Logging inaccuracies, calorie need estimation inaccuracies, possible unintended body recomp over the years (from leaner to higher bodyfat, but overall maintaining same weight). Add up enough of those small inaccuracies and they can give you a couple hundred calorie spread of uncertainty. Good measurements are…

If by bulk, you are aiming to gain muscle, then yes, you need to be in a surplus. I just punched in your numbers; your BMR is ~1400 calories, and your daily calorie needs are roughly ~2000 calories (I have a similar desk job, considered to be the "lightly active" category, so that is what I used to calculate daily needs).…

Only advantage I would see is less issues with hunger (depending on how dirty you bulked) and possibly less noticeable drop in energy when it comes time to workout, but you are going to have to deal with having less energy to lift with at some point though. All "easing in" does is add extra time to your cut, imo. So if you…

I already put two sources in other posts. Haven't seen any actual counter sources. Some people have superior genetics dude, look at Olympic athletes, Arnie, or even Mr. Whitlock here. We are not all built equal. If you are genetically disposed to joint problems, arthritis, etc. distance running is going to make those show…

How about you actually show the studies then? Here is another. American College of Cardiology. The actual paper is tedious, but the news story has the link to it if you want to read it: http://bbc.com/news/health-31095384

Yes, meant to type fast. No I didn't tell her to run the marathon fast, I mentioned she needs to train at a faster pace. Goal of increasing anaerobic endurance to increase speed without getting too fatigued to sustain it, and also allows you to reduce training volume so you aren't running comparable marathon distances your…

Yeah really. Competitive racing all through high school and college. Not sure what to tell you guys. It is bad for your joints and is going to catch up to you sooner or later. Deny all you want.

I used to be a distance runner, so I will give you some pointers: -You will be tempted to train too often. DO NOT DO THIS. You need to ramp up your mileage very gradually. Running distance is very hard on the joints and overused injuries are extremely common. You will not be running the full 26 mile distance ever during…

Except the only people naked would be the 60+ year olds and they are NOT going to be in shape. Murphy's Law, people.

I agree with other posters, time to cut

Pretty much to confirm this info: http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html/ If you are looking to maximize the results in a given time period, P-ratio suggests that being sub 15% bodyfat will cause your surplus calorie allotment to lean more towards lean body mass…

Except your muscles are going to use somewhere between 200-400 calories everyday to repair and synthesize new fibers. Hence why "clean bulk" plans say to go 300 over TDEE. So no, he is not going to be gaining 1lb of fat per week, BRAH. If he sticks to the 500 rule, he might end up with an extra 100-200 calories a day,…