naturally of course. Can I look better in 6 weeks?
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Friday, November 30, 2018
what routine to gain muscle fast?
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Best way to go loose fat or gain muscle
Ive had this question for a while now I'm currently weigh 305 and I'm 5'7 and overweight obviously and I don't really know where to start loose the fat and then gain muscle or just gain muscle even if I knew what would be better don't know where to start what work outs to do or what my dieting would look like I've seen lots of videos and meal plans but if someone can help me it would be great
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Thursday, November 29, 2018
Have I gained any muscle or just fat?
Before : (May 2k18)
-Weight : 137 lbs
-Waist : 30 inches
-S/D/B/Pullups -For 5 reps, 130/175/110lbs/3 reps
After 7 months,
-Weight : 167 lbs
-Waist : 35 inches
-S/D/B/Pullups -For 2 reps, 200/243/155lbs/10 reps
Age : 20.
Height : 5'8
This is my first bulk . Been training for 1.5 years now.
I have gained a lot of Fat . Therefore , I'm going on a cut . But i'm afraid that i have not gained that much muscle and would look the same as before.
What should I do now ? Thank you for your help :)
-Weight : 137 lbs
-Waist : 30 inches
-S/D/B/Pullups -For 5 reps, 130/175/110lbs/3 reps
After 7 months,
-Weight : 167 lbs
-Waist : 35 inches
-S/D/B/Pullups -For 2 reps, 200/243/155lbs/10 reps
Age : 20.
Height : 5'8
This is my first bulk . Been training for 1.5 years now.
I have gained a lot of Fat . Therefore , I'm going on a cut . But i'm afraid that i have not gained that much muscle and would look the same as before.
What should I do now ? Thank you for your help :)
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Tuesday, November 27, 2018
Question about dual muscle groups
Hello everyone im new i have been going to the gym for a year now and always been doing one muscle group per day and i was wondering how do dual-muscle groups a day work
Let's say im doing chest-triceps
Do i do my chest workouts first and the my tricep workouts
Or do i do one chest and then one tricep workout
This is my created schedule for next week
M.Chest-Triceps
T.Back-Biceps
W-Legs (without calves)
T-Shoulders-Calves
F-Forearms (don't know the second one but been thinking it should be biceps or triceps)
Let's say im doing chest-triceps
Do i do my chest workouts first and the my tricep workouts
Or do i do one chest and then one tricep workout
This is my created schedule for next week
M.Chest-Triceps
T.Back-Biceps
W-Legs (without calves)
T-Shoulders-Calves
F-Forearms (don't know the second one but been thinking it should be biceps or triceps)
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Best Program to lose weight and maintain muscle?
I'm 17 and have been lifting consistently for about 6 months. I've made decent gains but in the process gained a bit of fat. I'm looking to join the Army and I wanna do some cardio to prepare for basic training. ( I also don't wanna be a fatass) I wanna lose weight and improve my running endurance, but at the same time want to maintain my muscle gains and strength.
It seems like this would be no issue, but I have school, and other stuff that gives me only about an hour a day to do my workouts. What do you think is the best routine so I at least maintain my muscle size but also improve my running endurance in an hour?
It seems like this would be no issue, but I have school, and other stuff that gives me only about an hour a day to do my workouts. What do you think is the best routine so I at least maintain my muscle size but also improve my running endurance in an hour?
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Sunday, November 25, 2018
Novice: Can I bulk and gain muscle without becoming 'fat', or am I just confused?
Hi all, first post on these forums.
The program I'm following is a program from r/fitness called "PPL" that has a simple spreadsheet I follow during my lifts.
Stats: 20 y/o male, 5'5, and 144 pounds. My desired weight is 150. I'd like to bulk, gain muscle, and cut to gain lean muscle. I'd say my BF% is around 20-23-ish% right now, but I have to get that checked still.
Background:
I've been following the PPL program for about two weeks and feel a bit confused about how to go about my fitness goals. I was recommended by my Strength coach from class to do the following:
- Bulk at around 500 calories a day
- Focus on eating lean meats and non-processed foods.
- Stay in the hypertrophy range
- Assured that if I eat clean while lifting, becoming fat during a bulk should not be an issue.
Question:
If I'm looking to get bigger, gain muscle, and eventually cut to achieve lean muscle going off of the PPL program. How should I lay out my PPL program and dieting goals? I'm currently tracking my calories with the "Lose it" app as well.
Thanks
The program I'm following is a program from r/fitness called "PPL" that has a simple spreadsheet I follow during my lifts.
Stats: 20 y/o male, 5'5, and 144 pounds. My desired weight is 150. I'd like to bulk, gain muscle, and cut to gain lean muscle. I'd say my BF% is around 20-23-ish% right now, but I have to get that checked still.
Background:
I've been following the PPL program for about two weeks and feel a bit confused about how to go about my fitness goals. I was recommended by my Strength coach from class to do the following:
- Bulk at around 500 calories a day
- Focus on eating lean meats and non-processed foods.
- Stay in the hypertrophy range
- Assured that if I eat clean while lifting, becoming fat during a bulk should not be an issue.
Question:
If I'm looking to get bigger, gain muscle, and eventually cut to achieve lean muscle going off of the PPL program. How should I lay out my PPL program and dieting goals? I'm currently tracking my calories with the "Lose it" app as well.
Thanks
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Friday, November 23, 2018
19yo Looking to build muscle
Hey y'all, new here. I was just wondering what would be the best routine and diet to follow for a 6ft 150lb skin and bones guy to begin building muscle. I was hitting the gym for about a month a few months ago, saw no real gains and dropped off. If y'all have any suggestions feel free to drop them here.
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Thursday, November 22, 2018
http://malemuscletest.com/urogenx-male-enhancement/
UroGenX Male Enhancement Alcohol severely dehydrates you and is a potent diuretic. It draws water out of the cells and increases loss through the kidneys. Dehydration decreases your endurance, strength and physical performance. Ever tried exercising whilst hung over? Not the best feeling right! Probably not the best work out session either. This is due to dehydration.
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Sunday, November 18, 2018
VMO muscle imbalance - HELP!
Basically I’m coming of the back off two successive ACL reconstructions , as a result my VMO on my right(injured) leg is much smaller than my “good” leg I’ve been able to gym now for about 6 months but the VMO just doesn’t seem to be growing, the other muscles in my quad are all pretty much identical to the “good leg” but the VMO just isn’t growing or certainly not at the same rate as the rest of my quad. Any tips for how I can get the VMO to catch up with the “good” leg like the rest of my injured leg has ?
P.s. I’m a bit apprehensive of doing exercises like leg extensions which I’ve seen recommended elsewhere as with my previous knee injuries I’m very cautious of putting my knee’s in any situation that there’s undue stress on them.
P.p.s my leg routines are almost exclusively free weight so heavy squats and deadlifts along with Bulgarian split squats lunges step ups along with other deadlift variations. This is because my school gym only has racks/barbells and dumbells - no machines at all.
Cheers.
Jack.
P.s. I’m a bit apprehensive of doing exercises like leg extensions which I’ve seen recommended elsewhere as with my previous knee injuries I’m very cautious of putting my knee’s in any situation that there’s undue stress on them.
P.p.s my leg routines are almost exclusively free weight so heavy squats and deadlifts along with Bulgarian split squats lunges step ups along with other deadlift variations. This is because my school gym only has racks/barbells and dumbells - no machines at all.
Cheers.
Jack.
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Can you build muscle from strength training?
If I only do strength training, will I build muscle from it.
(1-5 reps and 3-5 sets)
(1-5 reps and 3-5 sets)
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Putting on muscle
I’ve got a friend who asked me a question and I’m not sure what the answer is.
He’s 38. He’s been lifting weights for a few years but always been in a deficit as he started way overweight.
He’s does amazing and lost a shed load. Now he wants to try building muscle. He’s gained a little muscle but not much.
Here’s the question: If he starts eating at a surplus and lifting heavy, will his muscle gain be that of a beginner because he’s never lifted in a calorie surplus before?
Or will it be more like that of an intermediate because he’s been lifting a few years? My thought is his gains should be quite big in the first year if eating at a surplus but wasn’t sure?
Thanks in advance
He’s 38. He’s been lifting weights for a few years but always been in a deficit as he started way overweight.
He’s does amazing and lost a shed load. Now he wants to try building muscle. He’s gained a little muscle but not much.
Here’s the question: If he starts eating at a surplus and lifting heavy, will his muscle gain be that of a beginner because he’s never lifted in a calorie surplus before?
Or will it be more like that of an intermediate because he’s been lifting a few years? My thought is his gains should be quite big in the first year if eating at a surplus but wasn’t sure?
Thanks in advance
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Saturday, November 17, 2018
Gaining muscle but fat
So I know people always say you have to be in a calorie surplus to gain muscle. My question is: I have approximately 20-22% body fat. I’m about 237 lbs but could probably be at 215 and look really good.
If I ate at a calorie deficit would my fat stores help fill the gap and still allow me to gain muscle?
If I ate at a calorie deficit would my fat stores help fill the gap and still allow me to gain muscle?
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What muscle groups are responsible for throwing punches?
I want to build the muscles that will allow me to thow a harder punch, does anyone know which muscle groups I need to work on?
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Friday, November 16, 2018
Eating protein meals after workout for muscle mass
Hello,
I'm student at high school ,been trainnig for 4 months . I made my own diet and workout plan and I'd say I can see results . I know that I shouldn't do my own programm because you may think I don't know what I'm doing .
So , I study from 8 am to 5 pm everyday , I workout at 7 pm six days a week . My diet plan is simple , I just eat whatever I find on my way,(rice , cookies and cakes and just everything that can give me energy) I don't care if I gain fat .when I come back from workout I eat two protein meals . 2 eggs , 200g of chicken , protein shake . (2 times this meal,one meal just after workout , and the other meal after like 2 hours at 10 pm) . They containe like 100g protein .
and at 11 pm I go to sleep .
I just wonder if the two meals that I eat after workout are gonna reach my blood and go into muscles before I wake up at 7 am lol , because if it doesn't , then I wasted my time .
I'm student at high school ,been trainnig for 4 months . I made my own diet and workout plan and I'd say I can see results . I know that I shouldn't do my own programm because you may think I don't know what I'm doing .
So , I study from 8 am to 5 pm everyday , I workout at 7 pm six days a week . My diet plan is simple , I just eat whatever I find on my way,(rice , cookies and cakes and just everything that can give me energy) I don't care if I gain fat .when I come back from workout I eat two protein meals . 2 eggs , 200g of chicken , protein shake . (2 times this meal,one meal just after workout , and the other meal after like 2 hours at 10 pm) . They containe like 100g protein .
and at 11 pm I go to sleep .
I just wonder if the two meals that I eat after workout are gonna reach my blood and go into muscles before I wake up at 7 am lol , because if it doesn't , then I wasted my time .
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Scale says I'm gaining fat, weight, but not muscle, and water goes down too :D
Your typical home weight scale without hand device.
And, yes, I am training so, that I am exhausted after 2nd and 3rd set. No one is exhausted after the 1st set. Then you would not be able to do any more sets with the same repetitions.
Quote from Guai
You probably aren't working hard enough at the gym, your workouts are too long and drawn out, your form is off, your intensity is low, you're eating way too much, etc.
Quote End.
How do too long workouts not build muscle? Or even a wrong form? If you're new and you do the wrong form, you will gain muscle, until the muscles are strong enough in that bad form, then you can improve form and muscles need more to do. Or not building muscle when eating too much? WTF?
And, yes, I am training so, that I am exhausted after 2nd and 3rd set. No one is exhausted after the 1st set. Then you would not be able to do any more sets with the same repetitions.
Quote from Guai
You probably aren't working hard enough at the gym, your workouts are too long and drawn out, your form is off, your intensity is low, you're eating way too much, etc.
Quote End.
How do too long workouts not build muscle? Or even a wrong form? If you're new and you do the wrong form, you will gain muscle, until the muscles are strong enough in that bad form, then you can improve form and muscles need more to do. Or not building muscle when eating too much? WTF?
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Wednesday, November 14, 2018
Ive gained muscle and lost weight?
Hi guys, i have been bodybuilding now since april, my main focus is hypertrophy so reps in the 10-12 range with any exercise, i have read its basically impossible to lose fat and gain muscle at the same time, but when i started i was 78.8kg, i have put on quite a bit of muscle in the last 7 8 months and have had people tell me in the gym of my improvements, but i also weight 75.5kg atm, what could be the cause of my weight loss? My body does feel slimmer then when i started but i still have no defined abs, i am 6ft 0 tall btw. 183cm.
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Tuesday, November 13, 2018
10 Mechanical Dropsets for Muscle Gain
If you're after max gains, add mechanical dropsets to your bag of intensity-building tricks before heading to the gym.
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Monday, November 12, 2018
Is it possible to gain muscle mass etc, but not regarding repetitions?
Example:
Guy lifted for 3 months. After 3 months he made progress in numbers/seconds 15% higher than at day 1. So from 10kg weight to 11.5kg weight after 3 months.
But the person still gained good muscle mass.
Is that possible?
Guy lifted for 3 months. After 3 months he made progress in numbers/seconds 15% higher than at day 1. So from 10kg weight to 11.5kg weight after 3 months.
But the person still gained good muscle mass.
Is that possible?
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Shred fat keep muscle
I’ve done 2 cuts before and they always end in sole muscle loss and I feel flat. I know some can’t be help as u r at a calorie deficit, but any advise for shredding pure fat and maintaining as much muscle as possible ?
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Sunday, November 11, 2018
Review on Mass Tech Mass Gainer by Muscletech
I worked out for a month or two and then I bought this as i had a bit of money to spend and when i started using this my weight was around 62kg and keep in mind that i have insanely fast metabolism so my weight fluctuates like crazy and after 2 months of using this (i took 1 scoop(47g) after working out and i workout 3-4 days per week) my weight increased to 67-67.8 and i also put on some muscle and my waist didn't get big but the taste is **** like its horrible(i bought milk chocolate one) and also it wouldn't mix, n o matter how i shook it there would still be some crumbs of powder in it. My weight also stopped increasing after 66kg and it was mainly due to my diet so if you take this powder you still need to eat properly. That's about it.
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Friday, November 9, 2018
The way people treat when you put on muscle is so weird, anyone experience something
Ive been training for 6 years but backtrack to a year ago. I was depressed and hadnt gone gym for 6 momths, essentially losing all my size. During this time i became really weak not just physically but mentally. My handshake grip because loose, my voice became soft, everything about me that made me who i was changed and i defitently noticed a difference on how i was treated. Now im better than ever and im going uni, few things i noticed. Most of the things i have noticed come from male to male to encounters
1. People will shake your hand for absolutly no reason even if you havent met them. Ive noticed this especially at uni mostly other males will nod at you walking past or even shake your hand and sit near you in lectures. They even try act cool around you.
2. You dont really have to be loud to have people notice you as soon as you walk in. For example theres table tennis on my campus and typically an unstructed line, when i was skinny i had to ask who was next or who was before this person or after. Now i dont have to really say ****, people remember when i came and even hand the racket to me directly without asking.
3. Girls will try sit near you and be much more talktative or open to you, this is an obvious one.
4. Expanding on 3, you dont really have to talk much to have girls attracted to you. Ive been going to my chiropractor whos a female in her 30s and shes told my sister "i make her day whenever i come in and she really likes me" i literally usually just say yes or no and ocassionally laugh at one of her jokes everytime im in but other than that shes very touchy touchy with me.
5. Mostly guys will notice your gains and start asking you for advice if there close to you, not just gym related stuff but everything in general.
1. People will shake your hand for absolutly no reason even if you havent met them. Ive noticed this especially at uni mostly other males will nod at you walking past or even shake your hand and sit near you in lectures. They even try act cool around you.
2. You dont really have to be loud to have people notice you as soon as you walk in. For example theres table tennis on my campus and typically an unstructed line, when i was skinny i had to ask who was next or who was before this person or after. Now i dont have to really say ****, people remember when i came and even hand the racket to me directly without asking.
3. Girls will try sit near you and be much more talktative or open to you, this is an obvious one.
4. Expanding on 3, you dont really have to talk much to have girls attracted to you. Ive been going to my chiropractor whos a female in her 30s and shes told my sister "i make her day whenever i come in and she really likes me" i literally usually just say yes or no and ocassionally laugh at one of her jokes everytime im in but other than that shes very touchy touchy with me.
5. Mostly guys will notice your gains and start asking you for advice if there close to you, not just gym related stuff but everything in general.
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Thursday, November 8, 2018
Trying to gain lots of muscle mass. Need some help.
Hey!
I'm 16, 6'2, 225lbs. I play football, my lifts are (B: 255, S: 445, D: 455,)
During the months of January, February, and March of this year I took creatine every day (5gs), used preworkout and BCAA's during lifts and drank mass gainer protein shakes. I had a very good diet, I cut snacks out for the 3 months I was doing all this. I was eating from 5-7 thousand calories per day. It is insane how after you stop eating right you lose so many gains so this time around in the offseason I am going to stick to a diet.
My bench went from 135 max to 255 max, squat from 365 to 445, and deadlift from 365 to 455.
My goals this offseason is to get over 315 on bench, over 500 on squat and deadlift. The season is almost over and I am about ready to start my diet and supplements again but I want to use more.
I want to use testosterone boosters, ZMA, NO boosters, glutamine, and obviously creatine and bcaas (Whey and mass gainer protein as well)
I need help in figuring out which ones are the best and want to know if I could take these all at once without getting sick or something, thanks :D
(I would also like to know if I should use any other supplements to further my gains as I want to keep growing and growing)
I'm 16, 6'2, 225lbs. I play football, my lifts are (B: 255, S: 445, D: 455,)
During the months of January, February, and March of this year I took creatine every day (5gs), used preworkout and BCAA's during lifts and drank mass gainer protein shakes. I had a very good diet, I cut snacks out for the 3 months I was doing all this. I was eating from 5-7 thousand calories per day. It is insane how after you stop eating right you lose so many gains so this time around in the offseason I am going to stick to a diet.
My bench went from 135 max to 255 max, squat from 365 to 445, and deadlift from 365 to 455.
My goals this offseason is to get over 315 on bench, over 500 on squat and deadlift. The season is almost over and I am about ready to start my diet and supplements again but I want to use more.
I want to use testosterone boosters, ZMA, NO boosters, glutamine, and obviously creatine and bcaas (Whey and mass gainer protein as well)
I need help in figuring out which ones are the best and want to know if I could take these all at once without getting sick or something, thanks :D
(I would also like to know if I should use any other supplements to further my gains as I want to keep growing and growing)
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Not gaining significant muscle mass or definition
Hi,
I've been going to the gym for just over a month now but I'm not seeing any significant gains. I've been eating a lot of good foods with the occasional cheat meal once or twice a week for extra calories. I workout roughly 4-5 times a week. I do arms twice a week, legs for 1 day and core, chest and back once a week.
Am I overdoing it? I can't really put a finger on anything majorly wrong in my nutrition so my only conclusion is that it could be overtraining. Let me know what you guys think. Hopefully some of you may have been in this position before and can put forward a few wise words LOL
Cheers
I've been going to the gym for just over a month now but I'm not seeing any significant gains. I've been eating a lot of good foods with the occasional cheat meal once or twice a week for extra calories. I workout roughly 4-5 times a week. I do arms twice a week, legs for 1 day and core, chest and back once a week.
Am I overdoing it? I can't really put a finger on anything majorly wrong in my nutrition so my only conclusion is that it could be overtraining. Let me know what you guys think. Hopefully some of you may have been in this position before and can put forward a few wise words LOL
Cheers
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Tuesday, November 6, 2018
what types of messurements should i use to log my weight loss / muscle gain ?
the title is the question
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Saturday, November 3, 2018
Do I have enough muscle to go on a cut before my holiday?
Hey. I've never been too comfortable with my body. I've definitely improved from where I started but like most, I'm not where I want to be. I have a big family and friends holiday coming up near christmas and I want to look the best I can for it.
My current strength stats aren't too bad at the moment but I'm confident I can cut whilst maintaining my strength. Regardless, I don't mind losing a bit. I don't want to go on any harsh cut, just to lean out a bit more prior to the holiday.
I've never thought I had enough mass for a cut and I definitely have weak points that need to grow but after the holiday I will be bulking for the majority of the year, even if I don't cut now.
I'm 5ft 9, 73kg and 19 years old.
I'm curious to whether I have enough mass for a cut and your advice on what to do.
Also, would a 5-6 week cut even make much progress for me?
imgur.com/a/nWKXFCj
My current strength stats aren't too bad at the moment but I'm confident I can cut whilst maintaining my strength. Regardless, I don't mind losing a bit. I don't want to go on any harsh cut, just to lean out a bit more prior to the holiday.
I've never thought I had enough mass for a cut and I definitely have weak points that need to grow but after the holiday I will be bulking for the majority of the year, even if I don't cut now.
I'm 5ft 9, 73kg and 19 years old.
I'm curious to whether I have enough mass for a cut and your advice on what to do.
Also, would a 5-6 week cut even make much progress for me?
imgur.com/a/nWKXFCj
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http://malemuscletest.com/retro-vigor/
Look at yourself now. Take a look at your shape or your physique. The first thing that you will Retro Vigor observe is your bodily proportions or your weight. You measure your waistline and realize Retro Vigor the existence of unnecessary body fat. Now just imagine yourself slender and in good shape that anyone will turn their heads in order to view your great form. It really seems better. This can be a great inspiration to shed excess weight. But let's face the facts, determination is not sufficient. Steps are more necessary.
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Friday, November 2, 2018
How To Turn Fat Into Muscle? (And Can Muscle Turn To Fat?)
What’s the best workout and diet for turning my fat into muscle? Also, if you stop working out, is it true that your muscle turns into fat? If so, how do you prevent that from happening? ANSWER: Alright, it seems we have ourselves a 3-part question. I’m going to try to answer each part separately.
Any help here is appreciated...
Thanks
Katherine
Any help here is appreciated...
Thanks
Katherine
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