Beach Built: The 9 Best Training Moves From Muscle Beach

Launch your own golden age of muscle-building by mastering these essentials of outdoor training. Hit them hard, and they might be all you need!

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Confused on what to do? I'm Fat but I would like to have muscles and loose the gut

Confused about what to do? I'm Fat but I would like to have muscles and loose the gut

What are your suggestions?
This is my dilemma I'm experiencing

I'm 5'8 currently weighing in 250lbs
Fat is mostly in the stomach and I have a broad shoulders having me look stocky already.

My goal is to lose weight and look muscular and ripped with muscles.
My Goal is to be 180lbs and cut up ripped

What to do first?
Do I lose the weight with strictly cardio and a low-calorie diet plan?
Do I lift weights and do cardio and a low-calorie diet plan?
Do I just lift weights hardcore and a low-calorie diet plan?

What to do????

Thinking of doing Keto Diet, but they said you cant build musles without no Carbs.

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Enough muscle to cut?

My goal for this bulk was to weigh more than I do now but my belly has become larger than I am comfortable with. The pictures were taken in the morning on an empty stomach.

Do you guys think I have enough muscle to have a successful cut?

Attached Images

• IMG_E4214.jpg‎ (57.5 KB)
• IMG_E4232.jpg‎ (45.2 KB)
• IMG_4246.jpg‎ (45.8 KB)

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Exercise selection when training muscle groups 2x week?

If I were to train muscles 2x week (basically PPLPPL), do you recommend doing the same exercises on both sesions or would it be better to change them? I.e first chest day low cable fly, second chest day db fly. What do you think?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176147641&goto=newpost
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☕️ Kaged Muscle COFFEE LATTE Whey Isolate giveaway! 💪🏼

KAGED MUSCLE is back with two new Whey Isolate flavours:

COFFEE LATTE and CINNAMON ROLL


To celebrate, we are giving away FIVE tubs of:
COFFEE LATTE






MICROPURE WHEY PROTEIN ISOLATE WITH PROHYDROLASE® ENZYME TECHNOLOGY

25g of 100% Whey Protein Isolate
Supercharged Protein Absorption with ProHydrolase Digestive Enzyme Technology
Cold Processed, Micro- and Ultrafiltration Technology
Amplifies Muscle Recovery and Growth
Less Than 1g of Sugar and Fat Per Serving
Naturally Flavored for Amazing Taste

https://www.bodybuilding.com/store/k...n-isolate.html

How to Enter:

To enter, simply tell us why you want to be the first to try COFFEE LATTE Whey Isolate.


Requirements:

• Winner agrees to leave a store/forum review
• Must have a U.S. mailing address
• Must not have won a Kaged Muscle product in the last 60 days
• Must have 200+ posts and have positive reputation
• Must be at least 18 years of age

Winners will be selected on each of the following dates: August 31 (2), September 7 (3)

InfraRen is also giving away 5 tubs of CINNAMON ROLL here:

https://forum.bodybuilding.com/showt...hp?t=176134041

You may enter both contests but you are only eligible to win one flavour.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176135291&goto=newpost
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Keep Rollin with Kaged Muscle Micropure Whey Protein Isolate -- Cinnamon Roll!

KAGED MUSCLE is back with two new Isolate flavors, Coffee Latte and Cinnamon Roll! I am giving away FIVE tubs of:

Cinnamon Roll





MICROPURE WHEY PROTEIN ISOLATE WITH PROHYDROLASE® ENZYME TECHNOLOGY

25g of 100% Whey Protein Isolate
Supercharged Protein Absorption with ProHydrolase Digestive Enzyme Technology
Cold Processed, Micro- and Ultrafiltration Technology
Amplifies Muscle Recovery and Growth
Less Than 1g of Sugar and Fat Per Serving
Naturally Flavored for Amazing Taste

>>>I will pick deserving individuals over the next couple weeks, with the final day being 9/10.<<<

***My KM comrade, Mentalist Man is giving away our other new flavor, Coffee Latte. You may enter both, but are only eligible to win one of the flavors.***

(RULES: One answer per question. Gifs/pics encouraged :))

QUESTION ONE:

Cinnamon Rolls are delicious. They are sweet. Speaking of sweets, what is your favorite sweet treat?

The Fine Print:

A store review is very much appreciated
Must have a U.S. mailing address
Must not have won a Kaged Muscle product in the last 60 days
Must have 200+ posts and have positive reputation
Must be at least 18 years of age

GOOD LUCK AND KEEP ROLLIN

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176134041&goto=newpost
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Muscle Growth Bursts???

I've heard from quite a few people, including from my own family that typically, during your mid-teenage years, muscle will be difficult to put on during early teenage years, but will rapidly develop after a certain age. Is there any truth to this or is this just a myth???

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176134001&goto=newpost
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Does GI affect muscle/fat gain/loss?

The last I browsed this topic, the consensus was that macros, and not the food source, is what determines the rate at which you gain/lose muscle/fat. So this to me indicates that a food's glycemic index has no direct impact on muscle/fat gain/loss.

Is this still the case?
Has there been any research in recent years that supported otherwise?
Provided that I consume the same macros, would consuming low GI foods yield better results in terms of body composition vs. high GI foods?

In terms of it affecting my gym performance, I really not have noticed much, if any, difference between low vs. high GI foods. The only times where my gym performance suffers as a result of eating is if I workout right after eating a ****load of food.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176125271&goto=newpost
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How do i maintain muscle mass with cutting?

I'm currently cutting but I want to maintain the bit of muscle mass i have. I don't do any cardio or lifting right now.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176123131&goto=newpost
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Hypothetical muscle loss per pound on cutting?

1 pound per week
0.9 fat
0.1 muscle

1.5 pounds per week
1.3 fat
0.2 muscle

2 pounds per week
1.7 fat
0.3 muscle

Are my figures close?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176122461&goto=newpost
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Muscle and just general weight gain

So I’m new to all this and going to start gym next week and a bit stuck on what to do really. I know diet is the most important thing and I need that sorted as well as what to actually do in the gym because I’m a beginner. I’m 17 just under 5 foot 11 and 56kg (I know I’m skinny and already have low body fat) and I’m hoping to just become more comfortable, I don’t want to be ridiculously massive just defined and reasonably muscular. Anything would be appreciated👍🏼
Cheers

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176121311&goto=newpost
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Help on whey protein/lean muscle builder

Hello guys, I wanted to buy MuscleTech’s NitroTech whey protein/lean muscle builder
It has 30g protein, 3g creatine and some BCAA s
My question is, I’m already taking 5g of creatine monohydrate, so, should I cut that intake since my protein shake has already about 3g of creatine? Or should I keep it going like always?
Im Drinking mt-rx creatine

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176119971&goto=newpost
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MuscleTech - Clear Muscle (Review)

I've been interested in MuscleTech's Clear Muscle for some time now and had finally got around to trying it out. Clear Muscle is the patented BetaTOR which is the free acid form of HMB. Which is naturally produced in our bodies during the metabolism of the amino acid leucine. HMB is usually bound to calcium whereas BetaTOR is free making it more easily absorbed. BetaTOR is said to work by amplifying protein synthesis through the mTOR pathway while simultaneously fighting catabolism by inhibiting the UPP pathway and thus putting your body into a better state to build muscle.

For 168 liquid caps at the recommended serving of 2 capsules 3 times a day you get a 4 week supply per bottle. That equals a daily total of 3 grams of BetaTor free acid HMB per day. The capsules are neat looking with the slow moving clear liquid inside. I took 1 serving in the morning, mid-afternoon and evening usually with a meal. I made sure 1 of the servings were 30 minutes before training. I have taken them many times on an empty stomach with no discomfort at all and you might want to have a large glass of water handy as the pills can be a little bit sticky.

Now on to my results after the 4 week period. I didn't really notice anything after the first couple of weeks and was wondering if they were really going to show any results at all. But at the 3 week period I did notice some improvements. I've seen other reviews of Clear Muscle mention that they got an improvement in energy but I didn't notice that at all. Where I did get a noticeable improvement is in my endurance. I found it easier to push out more reps in my lifts and also less rest time between sets. I've been able to put more into my workouts and by week 4 I've been adding weight to my lifts as well.

So in conclusion I think Clear Muscle is worth a try to see how you respond to it. If you notice the improvement in endurance like I did and put the extra effort in to your training you should have some results. I feel like the bottle ended just as I was getting started so I'm interested in trying a 12 week Clear Muscle program sometime in the future.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176118011&goto=newpost
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How Does The TreVulan Muscle Formula Work?

The TreVulan Muscle Formula works with a mix of fixings to help your endeavors at the rec center to manufacture muscle. Since we don't approach a full TreVulan Muscle Builder Ingredients list, we can't let you know precisely how this supplement functions. However, there are basic fixings in other muscle sponsors and exercise enhancers that we can illuminate you about. The TreVulan Muscle Formula is probably going to have a portion of these key fixings.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176108671&goto=newpost
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Starting Lean Muscle Building - Advice Program & Cardio

Hi,

I posted in fatloss but as I'm proceeding with lean bulking and I needed advise on workout programs I thought this was the correct place now.

I had been cutting for around 10 months, I have reduced my bodyfat from around 18-19% to 10-11% (according to different PT skinfold measurements).

I am 41 this year, 5'9 and weigh between 61-62kg.
My waist measurement is around 29.5 inches around the belly button and around 30-30.5 inches below the belly.

My goals are now to build lean muscle - ideally chest, arms and then legs if I had to prioritise and was able to influence this in anyway.

I had been training 7 days a week and recently I have been doing strength training and then finishing up with a 30 min hiit class.
I have previously done GVT as when I was bulking so I don't think I'd be considered as a novice.

Bench Press - I could do around 68kg - 4 reps
Shoulder Press Seated - 28kg each arm - 4 reps
Standing Bicep Curl - 20kg - 6 reps per arm
Deadlifts - 100kg - 4 reps

Hoping someone can help with the following questions:

1) Should I consider switching to a HST routine? Any program recommendations which will allow me to increase muscle mass within 12 weeks relatively quickly if I am exercising properly and eating the right amount?

2) Should I continue doing hiit classes after my 45 min strength program, how often should I do a 30 min hiit class? Can I do one after each strength workout or would I be potentially losing any gains??

3) In addition to gym I planned to do swimming, football, badminton and Muay thai once a week (maybe not all of these all in the same week) and from what I understand I should also continue doing hiit classes but after my strength program? Would my gains be limited if I did the above activities on the same day as a gym session?

4) I was planning to cut down on my gym sessions to around 4 times a week so ideally seeking guidance on a program I should try which has 4 days exercises and focuses on gaining muscle mass any suggestions?

Have a holiday planned in 12 weeks so would be good to have some muscle put on before that which is a nice target for me to focus on now.

Thanks in advance

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176104751&goto=newpost
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Breathing and upper body muscles

When breathing with my thorax i can feel by touch that all the muscles attached to the ribcage contract.

Specially the serratus anterior and pectorals.

Do you think those muscles can help in things like running and swimming where powerfull breathing is required?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176100311&goto=newpost
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Weight loss or muscle

Hi community,

for the people that dont want to read the whole story TLDR: Im fat i have been losing weight trying to figure out if i should lose more weight or stop and gain more muscle.

now for the story. I just turned 30 years old march 5th i have never done any gym stuff when i was younger I used to be 320 pounds about a year and a half ago, give or take. I have been slowly changing my life, NOT DIETING, i started by cutting out processed foods and candy, then it was no more eating out. now dont get me wrong i eat whatever i want so if i want to eat out i do. anyways, I have lost 70 pounds down to 250 give or take. i started going to the gym about a year ago. and i was half assing the gym until about 5 months ago give or take. I now go consistently. my workout used to be 4 days a week chest tri, shoulder traps forarms, rest, back bi, legs abs rest, rest but i wasnt progressing like i wanted to so i changed my workout about 3 weeks ago to chest tri, shoulder traps forarms, back bi, legs abs, rest day then repeat cardio most of the days for at least 20 min. i started taking protein when i first started going to the gym (im sure im not doing it right, i take it once a day if im lucky) when i switched my workout i started taking BCAAs and fish oils along with a multi vitamin just for insurance. as i said before im around 250 pounds, and im wondering if i should lose more weight or pack on more muscle before i drop to around 225 which is my goal weight. and how long do i have to wait to look bigger/ have more muscle mass.

any more information you need to hesitate to ask. thank you for all your help and advice in advanced.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176084701&goto=newpost
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Eating for Aesthetics: 10 Essential Rules to Get Muscle Beach Ready

Mass monster? Nah...you'd rather be proportional and ripped, right? Here are the top 10 nutritional strategies you need to ensure you're on track to a lean, muscular physique.

from Bodybuilding News Updates https://www.bodybuilding.com/content/eating-for-aesthetics-10-essential-rules-to-get-muscle-beach-ready.html
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http://worldmuscleking.com/keto-x-factor/

The science behind the essential of Keto X Factor Diet formula:
Weight reduce product Keto X Factor Diet is very organic in its operating. By the regular use of these pills, you get a young and eye-catching look. It functions deeply by raising the metabolic volume of the internal whole personal whole whole whole whole whole whole whole body program. It stimulates

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176068721&goto=newpost
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Question regarding muscle imbalances

Ok so my left arm is 15 inches and my right arm 15.5 inches, I can do the same amount of reps with each arm but I want them to balance out size wise. Also, my left pec is noticeably (to me) bigger than my right. My question is, is there anyway to fix those imbalances? I feel like training only one pec or only one arm for a while would be stupid so if anyone has a solution please let me know.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176067701&goto=newpost
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How to Fix Neck Muscle Imbalance?

Hi there, I have a imbalance in the size of my neck muscles. The left front of my neck is noticeably larger and more toned than the right side. I am assuming this is due to using poor form when younger. I am however trying to fix the imbalance but not sure what exercises I should be doing. I am doing weighted side neck curls towards my right shoulder but that's my only idea and not sure if it is even going to help. I am also doing regular neck extensions and curls. Any advice would be welcomed. Ive attached 2 photos to show the issue.

Attached Images

• neck1.jpg‎ (23.6 KB)
• neck 2.jpg‎ (23.6 KB)

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176065171&goto=newpost
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Am I doing too much per muscle group?

Hi!
I'm a beginner and I'm doing a workout plan I made myself based on what I collected from the internet. Lately I read an article that said according to research you should do ~60 reps per week for a small muscle group and ~120 reps for a large group. This sounds like a very small number to me. For example, in case of biceps, if I do two workouts per week, I'd only need to do 3*10 in a single exercise on both occasions for optimal growth.
Currently I do 4sets*10reps and do 3 different exercises for small muscle group and 4 different exercises for large muscle group.

For example, my biceps workout is:
Curl (Dumbbell) - 4*10
Curl (Barbell) - 4*10
Concentration Curl - 4*10

I do a muscle group twice a week, so that comes out to 240 reps per week compared to the 60 that the article says is optimal for growth. Am I really overdoing it this much, or is the 60rep/week thing BS?

Thanks!

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176058171&goto=newpost
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Up and coming All Natural Body Builder - Muscle Genie

Hey ladies and gentlemen!

Just want to put myself out there so the world can see. I've been working tirelessly for my event coming this summer, August 25. I couldn't be more excited! I am going for my Pro Card and I have never been this far ahead at this point on the road to competition day!

I am going to share a link "Day in the life of Muscle Genie"

(Well I can't share any links yet, but search "Muscle Genie Day in life" on YouTube and you can check me out there :).


The video was posted about a year ago. I have more videos up, as I am getting used to this new exposure thing. I hope you all check it out!

Let me know in the comments!

Peace & Love.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176056181&goto=newpost
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Is it fine to work the same muscle group 2 days in a row?

Let's say something happens to your schedule and you don't have time to do the whole workout or you're just very tired, so you only do half and you do the other half the next day,then you take a few days of rest. Would you get the same results?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176045301&goto=newpost
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Mirin this guy. No muscles and thin and fcks the hotest chicks

Misc its time to present you a guy I mirin a lot. He has no muscles, he looks like a 10 year old still he fcks hot chicks all the time. Many probably know him already since misc loves porn between a few hours of nofap.

This guy:



This guy is one of the biggest up comming porn stars and if u know him u know he fcks the hottest mothers and daughters on the planet. His name is jordi el nino.
I laughted my ass off when I realised the guy laso has a giant youtube channel.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176043351&goto=newpost
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Does muscle gaining and recovery period depends on genetics or exersises?

I have seen some guys in the gym, who exersise every day , seven days a week and gain muscle faster. They recover from their workout faster.

I have also seen some guys who can only exersise two or three days a week. They need time to recover from their workout. They also gain muscle slower then others.

Does that depend on genetics or exersises ?

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