ahmadfahmy Member

do 5/3/1 BBB. if you cant do pullups/chinups you REALLY should work on that...

wait..you eat your daily calories (1350cals), then workout, then eat again?

building muscle is all about diet..not really exercise. if you continue to lift heavy (meaning you pick a weight you can only perform 10 reps with good form) you will build muscle as long as your diet is in check. when you bulk..it doesnt mean eat a huge excess of calories..youre just going to get really fat. when you bulk…

i recommend you just stick to the program..if you increase the weight too much you will stall a lot quicker. the program will get way more difficult..just give it some time.

you should just stick to strength training only...if you really want some type of cardio then walk for half an hour after you lift.

no

Every post work out: 2 servings of oats 1 cup whole milk 100g berries/raisins 2 scoops whey protein (chocolate or vanilla) 1 serving PB2

egg whites 99% lean turkey whey protein isolate fat free greek yogurt/cottage cheese

if you want to achieve both (an increase in mass and increased fat loss) you could do a recomp and just work out 3x a week (1hr sessions max). Its going to take a LONG time to see results since you are trying to achieve 2 different goals at once. Pick one goal (either more muscle mass or more muscle definition) and just…

This ^^

do you stretch and perform warm up sets?

slowly increase your calories until you gain ~1 lbs a week... when you reach your goal weight eat at maintenance.

Fitocracy and Big Lifts

I only have 50g of protein a day coming from powder..only because i've grown to hate the taste of protein shakes

have the personal trainer do the test again using calipers

you dont need beer and bacon to fill 1000 calories. Try dividing up 1000 calories into 5 smaller meals if you have trouble. or you can eat some really calorie dense foods like macadamia nuts, coconut oil, cheese, eggs, avocados..etc.

Low Libido might indicate youre not eating enough fat or youre just stressing your body too hard..what does your recovery protocol look like?

avocados, hemp hearts (these are full of fiber and you can add them to anything), oats, most fruit and veggies are a good source.

Really? So if you eat at a caloric deficit using a 40-40-20 split as opposed to 50-25-25 it would actually make a difference when youre over 10% bf? Pls explain

Syntha 6 shouldnt be taken as a meal replacement as it is full of fast digesting carbs and protein (you will feel like youre starving 15 mins later) which will cause you to eat even more. If you want to eat something quick, try boiled eggs or almonds or non fat greek yogurt.

Always think of the long term goal...if you take a break for a week to rest and recover, will that take away from your long term goal? or if you keep training and then injure your joints/stabalizers will that take away from your long term goal?

BCAA's are only benifical if youre working out in a fasted state other than that...i dont see any other reason to take them (theyre too expensive). If you have DOMS, you should stretch before and after your workout and take more fish oil.

your deficit seems huge at 1200 calories..if your weight loss has stalled at this much of a deficit your body may be retaining water. you should take 1or 2 days off and refeed (maintenance calories or a little higher: high protein, high carb, minimal fat) and you should notice your body releasing the stored water. After…

The only time your diet composition would matter is if youre are 10% or less bodyfat.

starvation mode is achieved when you eat 0 calories for 72+ hours....

only to hit macros..i dont see the point otherwise unless its for some health condition

Hyde looks like its the same formula as old jack3d, just way more caffine

count calories...NO xplode is just a bunch of stimulants, zero nutritional value.

Yes -- there are alot of resources on line (such as exrx) that help you with proper form. If you want a beginner program, look up Starting Strength.

I saw a video of a guy eating an entire jar on youtube so it cant be THAT bad....