ryanflebbe Member

I would change two things. I wouldn't do biceps first thing on that second upper body workout, but add them on at the end with triceps. Also, most people write their weights and reps weight first and reps second. It's not a big deal, but it helps to avoid confusion. I actually like that program. I think for women ,…

Oh yeah, are bad girls and good girls working on the abductors/adductors machine? I never heard of that. I've heard snow angel machine to anti-rape machine(girl with dark, but sharp sense of humor), but not the good girl/bad girl name. I like it.

It sounds like you have a pretty good idea how your body responds and how to train it, at least a well informed plan. I don't know if I can offer much else within the limitations of a message board. Just watch those abs and if you lift hard, you'll probably keep most of your muscle. You seem to grow easily. So if you think…

Yeah, you eat more, you get bigger and softer, you eat less you get smaller and leaner. I swear, I don't think my muscles have actually changed in like 5 years, hahaha.

I tried to bulk this year, something I haven't done in awhile, and it was a lot like that. I enjoyed it, but way too many instances of, "ugh, why did I eat all that?!". I didn't count calories, but basically ate as much as I possibly could, probably averaging 5,500-6000 calories a day, and I gained a measly 10lb. I swear I…

I was going to say everyone is over thinking things, including myself, but this was a good synopsis of it all. OP, you can gain muscle on two meals, but more meals spaced out, is better, and if for whatever reason you stick to two meals, sipping on protein shakes, or EAAs, or BCAAs throughout the day would be an…

No, keep the cardio the same, do your one day of full body compound lifting, and use those 3-5 ab/inner thigh/glute(a/it/g haha) days to work all weak points, from a muscle size/physique balance perspective, including a/it/b. Also, I ASSumed you were going to bang out a ton of crunches, machine crunches, hanging leg…

If work heavy on trouble areas means hard resistance training 3-5 times/wk, I don't think it's a very good idea. You don't want your abs to grow too much giving you a big blocky waist. Your abs will get better as you get leaner. If you want to grow your inner thighs and glutes, that's up to you. I would take some of the…

Where did you get that? I don't think you're giving your muscles the nutrients they need to recover and grow if there are huge gaps in your day. Also, like you said, it may just be a matter of getting nutrients in conveniently, but it's easier to digest and absorb say, 3500 calories and 250 grams of protein in four meals…

Is there a reason you're eating 1700 calories for breakfast and not splitting things up into more meals, like 4-5? You probably need more calories to gain weight as well, but I don't know anything about you.

There is a bunch of static and politics, and frankly, BS on this thread, so I'll just reiterate one of the first posts. Yes, about one gram per pound of weight. If you're normal-leanish in weight just go with total bodyweight, if you're pretty overweight, try to guestimate lean body mass and go with that. As long as it's…

If you can recover, and make progress then it's not too much volume. Eating at maintenance, you probably won't gain much muscle, but you can definitely maintain and build strength.

Exercises can vary, but in the big picture they should be the same exercises used to rotate in and out. Otherwise, how do you know what weight to use on the endless array of different/new exercises, and how do you track your performance and know if you're making progress?

Ask what you're doing in my friend's garage, haha.

What would Wendler do?

See a doctor for proper advice. Focus on nutritious foods and to gain weight eat more calories than you burn. If you don't track calories you won't know if you are eating enough day after day. Lift weights so the weight gained will be nudged toward being muscle and not fat.

GTFO

Zebrahead

Nobody on this board knows me so everything is a secret, but I don't have any good, interesting, funny ones. A year ago my friend died suddenly and some dark secrets came out afterwards. Since then I've tried to eliminate the few I had. I probably still have some I'm overlooking.

Hahaha. Awesome!

Calipers are the best easy way, and they're not that good. Bioempedence or whatever sucks. Unless you are getting those pod scans, or underwater weighing all the time, you couldn't track it acurately. Doesn't matter. Go by the mirror or a trusted second or third pair of eyes to know if you are going in the right direction.

The Queers

Pennywise

If you're trying to lose weight, you might have a little advantage psychologically over most people. If you are already fine with your body you shouldn't have the negativity a lot of people have, even when they lose some weight. The, it's not enough, I'm afraid I'll go back to how I was, I hate my body, and of course the…

Last Resort

Lift weights. Read a little, lay out a program and stick to it. You will lose a little fat, which is all you have to lose, and gain muscle, which will make you bigger in a good way. Eat more protein too.

I'm curious what your question is. Can you rephrase it?

Yeah, girls I know often are intimidated and self conscious in the gym anyway and fear being approached.