Should I lose fat or gain mass/muscle

Hello, new on the forum. I trained several months ago, i stopped training around 4 months and a half. Now I have the question since start to traing again, should I first do a fat lose program/diet or muscle gain. I consider that I have belly but also people around me says to me that I am thin. Which or those is reccommended to start?

My weight is 77 kg or 170 lbs.
And my height is 173 cm or 5.6 feet or 68 inches.

Thanks.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176390531&goto=newpost
via IFTTT

Working out for Fat-loss instead of Muscle-building.

I'm running out of money for buying Protein shakes and Protein-dense foods so I probably won't be building muscle efficiently anymore since I'll be skipping out on a few meals every now and then with so little nutrients to support muscle growth but I still have my Gym membership for 1 month and I'm planning to make the most out of my workouts. I've always wanted to see how I'd look ripped and go from 20% to about 10% bodyfat so I figured why not do that right now since I've never had the time to do cardio/HIIT while I was weight-gaining because that would be counterproductive and also, fewer meals would mean I'll be on a caloric deficit most of the time. I'm hoping I could get some help/advice on how to do this properly so that I can avoid going catabolic and lose some of the muscles that I have left. What I plan to do this month is workout like always, same intensity and volume but I don't know if I should also have a caloric deficit to maximize the fat-loss process. I'm not doing cardio because I'm planning to preserve my muscles so weight-lifting would be a better option since I'll be burning calories anyway, I'm just not sure how much. So I've come to this conclusion, If I workout while having a caloric deficit, I'll be burning double the amount of calories. i.e.: Let's say I have a 2,200 calorie maintenance, I'll burn about 200-400 (just a guess) calories in the gym plus a 500-calorie deficit, I would have burned about 900 calories in total (?). Please excuse my explanation, I have little understanding about calories and how fat-burning works. Would this be a great idea?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176384431&goto=newpost
via IFTTT

Is Krav Manga more effective than lifting for muscle loss?

Im trying to lose weight but i want to do it as fast as possible. I heard krav manga is better than lifting weights for gaining mass and losing fat because it recruits your whole body muscle and not just individual ones like the deadlift and gives better sarcoplastic retention which burns more calories.

Is anyone informed in this matter? I would like it if i could bring as much muscle to the table as possible for any potential fights on a night out.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176379581&goto=newpost
via IFTTT

Muscle Loss in 2 weeks?

So for just shy of two weeks, I had very little protein and probably around 1300 cal/day. But my activity was next to nothing as I was meditating 10 hours a day and light walking or sleeping when I wasn't meditating.

I lost over 12 lbs over the course of the trip. Do you think a significant amount of that weight loss is from muscle?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176378421&goto=newpost
via IFTTT

Looking for a program to build muscle

Hey guys, just wondering if there are any good muscle mass building programs that you would know of that would suit me.

I work out from home, I have a squat rack, barbells/dumbbells, about 70kg worth of plates, a bench press with leg extensions. A bar I can do pull-ups/chin-ups on and also a few steps.

any advice would be appreciated and or workout regiment recommendations as I’m having trouble putting something together myself.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176374051&goto=newpost
via IFTTT

How to reduce fat and more muscle?

I have a training session 2 hours a day. But does it seem fat? Is there a way?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176365721&goto=newpost
via IFTTT

Quality of Macros for Muscle Gain

In regards to protein and carbohydrates, given your total macros for each what % of your total daily protein should come from complete protein sources vs incomplete and what % of total carbs should come from complex carbs versus simple. I know you should try to fill your diet with complete protein and complex carbs but once you add together all you eat you'll eventually get trace amounts of macronutrients adding up from different foods. I was just wondering if there were any opinions on a certain ratio that would impact gains. For example with the two plans below would either be considered insufficient? I didn't include fat since you should always maximize unsaturated fats over saturated/trans fat.

Example:

Total Protein: 170g (160g from chicken, whey, greek yogurt, etc)
Total Carbs: 250g (220g from whole grain pasta, bread, fruit, rice , etc)

94%/88%
vs

Total Protein: 170g (100g from chicken, whey, greek yogurt, etc)
Total Carbs: 250g (180g from whole grain pasta, bread, fruit, rice , etc)

59%/72%

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176356731&goto=newpost
via IFTTT

Train muscle groups non continuously

Does it matter if I train for example quads couple of sets and then next couple of sets for hamstrings and then quads again?
Or should it be consecutive like finish with quads and then go on to hams.?

Another example is doing hammer grip chin ups , then rack pulls and then lay pulldown , so basically I train a specific muscle group non consecutively... does it matter or make a difference ?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176352781&goto=newpost
via IFTTT

Muscle Beach Arm Workout With Ike Catcher

If you want big arms, you must earn them. And what better place to build your biceps and show off your guns than the original iron paradise called "The Pit" at Muscle Beach Venice.

from Bodybuilding News Updates https://www.bodybuilding.com/content/muscle-beach-arm-workout-with-ike-catcher.html
via IFTTT

Unable to lose fat or gain muscle

Details:
Height: 5’11
Weight: 215 lbs
Body fat: 20%
Lean mass: 26.4%
RMR: 2231 cal
*I’m 1 year into lifting on a regular basis

Background:
I already know I’m gonna come off as a disorganized mess, but I’m looking for advice not criticism please.

PHASE 1 (2 yrs): Trying to lose weight
I’ve always been overweight. I’ve tried so many different techniques (counting cals, cutting cals, cutting carbs, etc) to lose weight but they either don’t work or the weight comes back. The only thing that has really ever worked was a summer when I did CrossFit, I lost weight and looked great (I already know how you feel about CrossFit, but this detail is relevant later)
After that summer, I gradually gained the weight back due to inactivity.

PHASE 2 (1 year): Trying to gain muscle
At this point I decided to give up on losing weight and instead focus on gaining muscle to improve my body. I increased my calories to around 1,000 above RMR and did workouts of shorter reps and heavy loads. I noticed some muscle gain but also a lot of fat gain which I didn’t like at all.

PHASE 3/NOW (4 months): Trying to do everything and getting nowhere
My biggest priority is to lose weight, but I love having muscles too. I decided I’d focus on losing weight and would cut calories and do more cardio. And I’d continue lifting to maintain muscle mass and if lucky gain some.

-I’ve cut calories to 1,800
-I track about 1,000+ calories burned through my Apple Watch daily
-I’ve resumed CrossFit because it’s the one cardio that’s seemed to have an effect on my body composition
-I lift 6 days/week (Quads, Chest, Arms, Glutes, Shoulders, Back, Rest) with higher reps
-I eat about 210 grams of protein, 70 grams fat, and carbs vary a bit

And my body weight is still the same. I haven’t noticed a change in body composition (my clothes fit the same). I know with this regimen that I must be overworking my body, but I would at least expect to notice some weight loss. I’ve actually been steadily gaining weight for the past three weeks up to 220 lbs.

Any advice would be greatly appreciated. Either to lose weight or gain muscle, at this point I just want to see a change in my composition.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176349081&goto=newpost
via IFTTT

Guy at gym says benching this way works muscles harder?

I was at the gym and this guy asked for a spot and wanted to keep pumping out reps even though he couldn't do i by himself i was pushing his elbows up slightly to aid. He did the same for me because he wanted me to try it. Would this cause more blood flow to the muscles and help with overall strength as he stated? I definitely felt a huge burn afterwards. Should i continue to bench like this id do reps til i hit my number then my soot aids my elbows helping me pump out additional reps?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176330011&goto=newpost
via IFTTT

Type 2 diabetic eating to gain muscle and lose fat

So I’m a t2 diabetic with med controlling now. I want to eat a low carb diet but still gain muscle. I know eating lots of meat and veggies is a start but now my diet is crap which is my fault. Keto diets ar3 confusing and I really don’t know where to begin. My dr wants me to get my a1c down from low 7s back to mid 6s. Any diabetics with tips out there that can help me gain the muscle to be strong and big yet lose the fat?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176319941&goto=newpost
via IFTTT

Woman : 3 times a week muscle gain

Hello everyone

During the following weeks i'll follow a self made program.
I tried in the past to do a 3 times a week full body training but i was too tired at the middle of each session so i tried to do an upper lower split to which my body responded very well.
Unfortunately since i like to run outside, it would be hard for me to train more than 3 times a week at the gym so do you think i could gain muscle by training this way 3 times a week :

Thursday : Lower Body (6/7 exercises) (example of routine)
(Romanian Deadlift + squat + Barbell Hip Thrust + Lying Leg curls + Thigh Abductor ) for each exercise 4 times 10 reps

Friday : Upper Body ( 6 exercises :4 times 10 reps)


Sunday : Full Body -> 3 upper exercises ( 3 compound exercises) + 4 lower exercises.


I heard that in order to gain muscle the best frequency is to sollicit each muscle twice a week so it should be okay ? A lot of people preconise to do a 4 day routine with a lower/upper split so if a keep the same frequency of muscle sollicitation by having 3 training day it won't change much i suppose ?

Also some precisions :
Weight : 123 pounds (56kg)
Height : 5'6 (166cm)
Age: 22 years old

Thank you in advance :) (sorry for my bad english, it's not my native language)
Have a nice day.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176319891&goto=newpost
via IFTTT

What workouts should I do to build muscle?

Okay so on last Thursday I joined a gym for the first time in my life as I wanted to change how I look.
I am 183cm tall and weigh 60kg 17 years old. I want to go gym 4 days a week , Friday , Saturday , Sunday and Monday.
I've set myself a plan for each day so:

Friday = Chest day and I do 3 sets of 12 on each exercise ( Barbbell bench press , dumbbell bench press , dumbbell incline bench press , dumbbell fly , dumbbell incline fly , butterfly machine , cable cross over and to finish it i do dips.

Saturday = Legs and abs 3 sets of 12 on legs (Barbell full squat , leg press , lunges , leg extensions , lying leg curls , standing calf raises ) and for abs I do 2 sets of 15 and 1 set until failure (cable crunch , leg raises , oblique crunches , crunches , decline crunches)

Sunday = Back and Biceps 3 sets of 12 (t bar row , assisted pull ups , cable rope lat pull down , barbell dead lift , barbell bent over row, cable seated row , bicep curl machine , close grip front lat pulldown , barbell shrug) Im not planning on doing dead lifts yet as I want to get my form right for those first.

Monday = Shoulder and triceps 3 sets of 12(dumbbell shoulder press , dumbbell lateral raise , machine reverse flyes , machine shoulder press , weight plate front raise , dumbbell standing straight arm front delt raise above head , dips , bench dips , close tricep pushups , dumbbell incline two arm extension.

Yesterday I did my chest and I do feel sore from it today which is a good sign I suppose.

If anyone has any advice or perhaps a different plan I could follow that would be great, I'm very new and I don't know what I am doing and I don't know if my plan is good to follow. My target weight is something between 75-80kg.
I make my own protein shakes , 300ml milk , 200ml greek yoghurt, tablespoon of peanut butter , 2 tea spoons of chia seeds , 1 tea spoon of cocoa and a full banana. I drink them in the morning , after workout and before bed. I try to eat as much as possible roughly 2600 calories a day.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176316461&goto=newpost
via IFTTT

Lost the fat but wanting to build muscle

Hi guys, first post

I’m 22 years old and 5ft 11 and weigh 192lbs. I’ve lost 25lbs from mainly cardio, never really lifting weights would ideally like to get to 175lbs should I stick with cardio or start hitting the weights?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176311131&goto=newpost
via IFTTT

How do i workout Abs without losing muscle gains??

Hello everybody,im 16 years old,i was hardgainer(well im still kinda of one lol)i entered the gym about 8 months ago and im still little skinny,i've built a lot of muscle and size,i finally see gains in my arms,chest back,legs,i am finally getting the body i want but i have not still reached my goal,the problem is that i have a little layer of fat on my belly and i want to make my abs more visible so i dont know if i should work my abs out because i might lose my muscle mass i have worked really hard for,what should i do??i really want my abs to show and build more muscle,do i lose muscle gains if i work out abs too?? How can i lose belly and fat and build muscle at the same time? How many times do i need to work out my abs when i am building size and muscle? Somebody please answer,help me out please.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176310381&goto=newpost
via IFTTT

Hitting that Plateau, looking for that muscle build!

Quick background on me, about to turn the big 4 0! 125lb female. Starting out hooked on running about 10 years ago, then it went to the Beachbody programs and a new look at muscle gain for women took hold. Nowadays I'm lifting in my home basement gym, running has taken the backseat, way back! and lifting has taken over me for the past 4 years or so. Mainly do split workouts but not opposed to any workout if it brings more muscle!
Have looked at the Jim Stoppani workouts and Nicole Wilkins sites, but the cost is a tad out of my reach. Bottom line I'm looking for a new muscle building workout without the cost ;) I'm just finishing up Muscle & Fitness Hardcore 40 and I'm just not seeing the results this year. Supps include whey and/or isolate protein powders, just started BCAA powder before and after workouts and creatine post workouts.

Any suggestions are greatly appreciated!! thank ya!

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176307081&goto=newpost
via IFTTT

confused between bsn sytha 6 and muscle tech phase 8

Hi guys,

I have currently taking Optimum nutrition gold standard whey protein. Currently, I want to have blended protein. I tried weider protein 80 plus(which is blended) and it made my body slim, more powerful.
So I want to try a better blended protein. ON protein doesn't do so I think after looking at results.
Now I am confused between bsn sytha 6 and muscle tech phase 8.
I am trying to bulk up but only doing a clean bulk, gained 4 kg in 2 months.
Please help me.

Regards
Rohit

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176306401&goto=newpost
via IFTTT

What Is Muscle Protein Synthesis?

Can you say "hyperaminoacidemia" fast three times? Find out what makes your muscles grow.

from Bodybuilding News Updates https://www.bodybuilding.com/content/what-is-muscle-protein-synthesis.html
via IFTTT

Fat Loss and Muscle

I am at about 89.9kg as of this moment, with aprox bodyfat of 17%, I would like to get down to 10%, then maintain it for awhile and do a slow..slow bulk. My issue is, I would like to lose around 4/5 kg a month, and I am wondering if this too fast? I have a good amount of muscle but people always seem to overexgerate muscle loss, so I was wondering if 1,500/1600 calories is enough to maintain my muscle, I would focus mainly on fats/proteins, not really keto, but I just wouldn't be relying on carbs in a way.

Stats -
Age : 23
Weight - 89.9kg
BF - 17%
Gender - Male
Height - 6ft

I figure that I could bump up my calories on my gym days, because I am only really excessivly active on lift days.

Would 1500-1600 calories be a safe bet to get down to 85, then pump up my calories, to something like 1,900 and slowly get down to 80 kg, as I would estimate that at around 80kg I would be 10%, I might be wrong so someone is free to correct me there ^^!

I checked the fourms prior, and noticed alot of varying opinions on calories, some people were screaming that 1,600 is a recipe for catabolism of muscle, others were saying its not a big deal and doesn't really affect you that much, I would be geting around 220g of protein a day, and my lift days are usually heavy compounds when possible.

ANY ADVICE IS WELCOME, be it postive or negative, just trying to learn.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176302691&goto=newpost
via IFTTT

Can Protein Powder Help You Build Muscle?

Absolutely! Some powders are faster absorbing than others, so they can get the muscle-building process into gear sooner.

from Bodybuilding News Updates https://www.bodybuilding.com/content/can-protein-powder-help-you-build-muscle.html
via IFTTT

How Much Protein Should I Take To Build Muscle?

Depends on how much you're tearing down muscle tissue. I mean, do you even lift?

from Bodybuilding News Updates https://www.bodybuilding.com/content/how-much-protein-should-i-take-to-build-muscle.html
via IFTTT

I want to lose fat and put on muscle....

I’m 14 yrs old and 5’8. I weight about 150 lbs with a 23-24 body fat percent. I want to get stronger and faster as well as lose some fat and gain muscle. And suggestions??

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176296481&goto=newpost
via IFTTT

SL 5x5 or FF U/L for muscle

56 year old male, 192 lbs, 5’10”, 1 rep max weights, squat 215, bench 205, ohp 95, bor 145, dl 245. Paultry stats I know. I am going to commit to a 6 month muscle/strength program. I have been doing the FF u/l for 6 weeks. I like the program but I am wondering if the basic strong lifts is better for me? I have been making progress but at my beginner weights is a novice program better suited for me? I have been eating 2600 calories 295 carbs, 180 pro, 75 fat. Any advice is appreciated.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176295481&goto=newpost
via IFTTT

More Reps and sets - Bigger Muscle?

The more reps and sets that I do the bigger my muscle will get ?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176295311&goto=newpost
via IFTTT

Weight loss/gaining muscle

Hey guys,

Currently:183cm (6ft) and 118kg (260 pounds)

December last year I underwent sleeve gastrectomy and in 10 months I have lost 150 pounds so really happy. Yes, I was super obese :D but now I am training 4 days at the gym with a PT and 1 day of golf on the weekend.

I am getting so much stronger, squatting 100kg-105kg with good form, dead lifting well, my back is getting strong and same with my arms. I have a goal weight of 95-100 kilos as that was the weight I was when I was super fit, athletic and strong.

I am currently consuming on average 1200 calories per day including on the days that I am training My weight fluctuates a bit but for the last month or so has been around the 120kgs-118kg despite training hard, eating clean, drinking loads of water and being very active.

My questions are:

1) Is it possible for me to be gaining muscle/size despite being on such a low calorie deficit?
2) Does my body think its starving itself still and retaining fat instead of burning it?
3) Do I have to change my macros to kick start or aid my weight loss progression? My macros at the moment are 100-110g lean protein, 60g carbs and 15 grams fat.

I am getting so much stronger, getting shape and still good size legs, I am just wandering if its worth taking any supplements or any other things I can do to aid my weight loss or am I being stupid and greedy knowing I have already lost 150 pounds in 10 months and I am by far the strongest I have been lol.

Thanks guys.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176294931&goto=newpost
via IFTTT

Fat/muscle loss during a cut

I am currently cutting. I'm about 180lbs, 15% bodyfat. Trying to get down to about 12%.

If I lose about 1.5lbs/week, should I expect any muscle loss? If not, then cutting for a little under 4 weeks would get me to 12%.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176293991&goto=newpost
via IFTTT

MuscleTech Nitro Tech Whey GOLD Double Rich Chocolate review

I happened to catch a CRAZY :eek: deal on the 8lb bag of the Double Rich Chocolate
a couple of weeks ago so I pulled the trigger on it because I am a huge fan of choc
so I said what the hell and I snatched up 16lbs!

The other flavor was vanilla but I figured since I'm more of a choc fan I'd go all out
with the choc BUT had it been van funnel cake then I wouldn't have hesitated and
I would have grabbed 16lbs of that flavor.;)


8lbs Double Rich Chocolate
Serving Size: 1 Scoop (33g)
Servings Per Container: 109 Servings
Amount Per Serving
Amt
%DV
Calories
120
Calories from Fat
20
Total Fat
2g
3%
Saturated Fat
1g
5%
Cholesterol
65mg
22%
Total Carbohydrate
2g
1%
Sugars
2g
†
Protein
24g
48%
Calcium
100mg
10%
Iron
0.6mg
3%
Sodium
150mg
6%


Ingredients
Premium Protein Blend (Whey Peptides, Whey Protein Isolate, Whey Protein Isolate 97%), Whey Protein Concentrate, Cocoa (processed with Alkali), Soy Lecithin, Salt, Natural and Artificial Flavor, Gum Blend (Cellulose Gum, Xanthan Gum, Carrageenan, Dextrose), Silicon Dioxide, Acesulfame-Potassium, Sucralose.


Ingredient profile- 9/10- It's a pretty solid profile but the only thing that raises a question to
me is that on the container it states that the primary source of protein used is isolates and
peptides but the cholesterol amount per serving is 65mg and from my experience with proteins
that seems a bit high if isolates are the primary source.

If you look at other brands such as Universal Animal Whey and Cellucor Whey they claim
high amount of isolates used and their cholesterol numbers prove it by being 35mg or less.
I mentioned the same thing when I did a review for the Funnel Cake and honestly if MT is
gonna claim higher amounts of isolates used then their cholesterol levels should be in the
same amounts that the other two companies I mentioned are in. Other than that the profile
and protein amount per scoop is pretty solid.

Mixability-9/10- I've mixed over a dozen shakes so far using this protein and I use a shaker
cup water and each time it mixes the same with a head of foam. The foam settles a bit
but not completely but the foam doesn't take away from the flavor. I noticed no clumping
and really no floaters so other than the foam it mixed well.

I drink all my shakes in water but I tested this protein out twice in unsweetened almond
milk and the protein mixed up very well but with much less foam so if your a milk drinker
with your protein then you'll probably notice a lot less foam as opposed to just water.


Taste- 7.5/10- The name of this flavor is DOUBLE RICH CHOCOLATE but after really testing
this flavor out many ways I must say the name is definitely an over exaggeration. The flavor
comes through at first very creamy as if your drinking a vanilla flavored protein then you get
that coco flavor which is more on the dark side and not milk chocolate.

I personally LOVE dark bitter choc and I like the idea of this flavor not being a milk choc
but the flavor is much too weak.I don't understand why they choose to call this double rich
because it's not that at all and it should be called creamy chocolate.

There is honestly nothing bad about the flavor and it's not bitter or it has no funny after
taste it just needs to be stronger. I've mixed this protein with cottage cheese and yogurt
and the flavor pretty much gets lost and it's barely noticeable. This is pretty much how I
consume most of my protein and usually I only need to add 1/2 scoop of whatever protein
I'm using to cottage cheese and yogurt and that does the job of really flavoring it up but
with this Double Rich Choc I found that I needed to add a full scoop just to get any real
flavor from it.

I've also tried this flavor in overnight proats and the oat flavor comes through a bit
stronger than the choc which doesn't happen usually with any of the other choc whey's
that I've used in the past so again this flavor is a bit weak.

Overall- 8/10- This is NOT a bad protein at all but if your looking at this Double Rich Choc
and your a choc fanatic like me I would suggest trying a different brand when it comes
to choc such as Cellucor Choc Molten, MY Protein Choc Brownie Batter, Animal Whey Choc
or Dymatize Choc Brownie but if you looking MT NitroTech Whey Gold then do yourself and
your taste buds a favor and grab the Funnel Cake flavor because it is one of the BEST and
most unique flavors to come out in the past year.

If you can catch the Double Rich Choc on a crazy deal like I did then by all means pull the
trigger cause as I mentioned there is nothing wrong with the flavor but it's just not strong
enough to be call Double Rich.

Attached Images

• 20180915_065830.jpg‎ (172.7 KB)

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176293971&goto=newpost
via IFTTT

different muscle pain from different workouts

Hey all,
I've noticed after workouts of german volume training I get almost no muscle pain, and faster weight gain.
In contrast, when I do my conditioning (HIIT) or simple 12x4 I get really bad DOMS that last 3 or 4 days, and actually very little weight gain.

Is there any insight from this? how to maximize gains and lower the pain?
Thanks!

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176285831&goto=newpost
via IFTTT

Struggling to add muscle mass/gains... what am I doing wrong in my diet?

I am a 5'11", 29 year old male and I have hit a wall around 151 pounds. The last three months I have upped my calories to 2800 and am consuming around 200 grams of protein a day along with strength training workouts 4 to 5 times a week. My job is pretty sedentary so I don't burn many calories outside of the workout. I saw zero muscle gains and weight gains in that three month time. Am I not timing my nutrition correctly? Do I need MORE calories? Help! Thanks in advance!

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176284411&goto=newpost
via IFTTT

Boardwalk Wheels: The Muscle Beach Leg Workout

In this timeless pre-exhaust lower-body workout, you'll frontload the volume so you can get the most out of some hard squats at the end. Build your legs the old-school way!

from Bodybuilding News Updates https://www.bodybuilding.com/content/boardwalk-wheels-the-muscle-beach-leg-workout.html
via IFTTT

Would u still build muscle reseting your lifts?

This might sound dumb but currently im following Fierce 5 routine its a great program. But lately ive just coming of a cut and its time for me to lean bulk. To be honest i will fail my lifts soon during my bulk most likely bench press. So the routine suggest to reduce 15% of the weight which is a reset. Would i still be able to cause the muscle to grow because instead of adding new stimulus i decrease the intensity. I dont want to gain a ton of fat on the reset weeks

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176277751&goto=newpost
via IFTTT

Its a myth that you can only gain 2.5lbs muscle per month (srs)

If this is true how have I gone from 5'11 130lbs to 160lbs in just over a month and have abs just as defined still? Not to mention I havent even been lifting this entire time only doing manual labour, push ups, pull ups and lunges, all with my own bodyweight and a good diet. Please explain why people seem to keep thinking this?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176270051&goto=newpost
via IFTTT