on a cut and didnt lift for 3 days, should i be worried about losing muscle?

only eating 1800 cal a day and this is my third rest day in a row

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177102761&goto=newpost
via IFTTT

3 sets 3-4 exercises per muscle group?

I am currently doing 3 sets with 3-4 exercises of per muscle group.

i do 4 reps and try hard to go to 6 and then increase weight.

For example:
1. Chest bench press
2. Incline press
3. Dumbbell incline press

All above with 3 sets.I was trying to gain mass and now i am cutting down.

Is this fine?

Thanks,

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177097761&goto=newpost
via IFTTT

Challenges of losing weight vs muscle

Hey there ,

I have a question. I’m 33 yr old female .
Have a background of lifting weights & all sorts of training etc.
I weigh 62kg and I’m 159cm with ~ %15 body fat .
I’m finding it very challenging to lose few kilos weight ( aiming to be around 58/59) while carrying on my normal training . I lift 5-6 per week . I’m not too bothered about dropping body fat super low . But with my current training, losing this few kilos without losing muscle is very hard. I know with the weight loss , comes muscle loss too which is fine with me but I just don’t wanna change / give up in my training routine 🤔 any suggestions ? ( I’m
Not into fad diets either / I eat pretty balanced with few wines and chocolate here and there ..if I cut these , I lose about a kilo then it stops .. )

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177093371&goto=newpost
via IFTTT

How do I build more muscle.

I go to the gym and lift weights regularly, but I also play soccer 5 days out of the week. I have recently started to drink more protein shakes to help me build more muscle. My goal is to pack on more muscle mass without becoming very bulky for soccer. Does anyone have any tips or plans that they'd recommend. I am 5'10 and weigh 125 lbs.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177090361&goto=newpost
via IFTTT

cardio help! loose weight not muscle

Hi All

i am a 26 year old female, i had been training for about 2 years but to be honest never really took it seriously until about 6 months ago, i have been eating a calorie surplus and lifting heavy, i have noticed changes but have also put on a fair bit of tub especially on my stomach

i go on holiday in around 6 weeks and really want to loose some fat (i know you cant gain muscle and loose fat!) but i have started just doing 20 mins on interval training on the treadmill before i train (5 times a week) im still eating the same though, do you think this is okay? am i doing enough? too much? should i also reduce what im eating? or play around with my protien, fats and carbs?

sorry if i sound a little naive to it all but any help would be appreciated :)

thank you! x

sorry just to add i am eating 2100 cals a day - 185g protien, 185g carbs and 70g fats

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177079691&goto=newpost
via IFTTT

Where did you get your muscle building diet from?

Hello guys!

I am here to seek help. I want to build some muscles, because I am a pretty skinny guy,
but the biggest problem I face is that I don't now what to eat.

Yes I read the recipe sticky but I think it's difficult to build up a few weeks of food recipes.
Furthermore I look out for not eating too much meat in my diet plan.
This is because I still attend school and there is a canteen where we get meat 4 times out of 5 a week.

The next problem I face when it comes to dieting is that I have these macros to reach:
Carbs: 378g
Protein: 121g
FATS: 81g

I am a huge believer in reaching your daily protein needs and filling the rest up with carbohydrates while having a good portion of healthy fats. But because of that, I don't know why, but I struggle to get recipes because most of the recipes I find have a too big of a protein ratio for me.

Any kind of tips I can overcome my "recipe and research plateau"?
I would be thankful for any advice!

Regards,
Adrian.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177075531&goto=newpost
via IFTTT

“Muscle memory”

Hi everyone,

I went to the gym for 4 years pretty much flat out 4-5 days a week. I got to a relatively decent size, was benching 120KG for example of what kinda strength I was at.

I then went on holiday, and I had a child so I stopped going about 1 year 7 months ago. I’m looking to start up again this week, how long will it take me to build back up to the strength and size I was at? As I hear the word muscle memory being thrown around a lot.

By the way I’m 23 not 49 not sure why my age says that lol

Thank you,

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177073531&goto=newpost
via IFTTT

EH69 muscle gain transformation 2019

4/20/19

I was recently watching a documentary about a user called wetbreasts and I realized that I wanted to do something similar. I am a 16 year old, 158 lbs boy and I want to start gaining some muscle. I have been going to the gym 3 times a week for the past few months but I now realize that I need more motivation to keep on going to the gym. I will be doing biweekly updates on my transformation. I might be uploading something on youtube for posting gymming videos possibly.

Currently at the gym, I am doing:

Back Squatting - 4 sets of 10 reps, increasing weight every set; 44 lbs, 66lbs, 88lbs and 110 lbs in that order
Struggling with bench pressing - 4 sets of 10 reps, increasing weight except for the last rep; 44lbs, 66lbs, 88lbs, 88lbs in that order, failing in the middle of the last set
Learning to Deadlift (doing it with a KB but learning to do it with a barbell) - 3 sets of 15 reps, 53 kg each set
Bicep curling - 3 sets of 10 reps, 22 lbs each hand each set
Leg pressing - 4 sets of 10 reps, 231 lbs each set
Chinups- Max rep of 5 chinups in a row

Also, I used to Dumbbell bench press- 3 sets of 10 reps, 39 lbs each hand each set until failure at the final reps of the final set

My goal for the end of the year is to be able to be bench pressing a bar of 132 lbs and to be able to do 10 chinups in a row
For other exercises, I am unsure of my goals but I will keep increasing weight for all of them.

Also, here are some photos, can someone tell me if there is a way to calculate body fat percentage?

Attached Images

• FullSizeRender 2.jpg‎ (93.1 KB)
• FullSizeRender.jpg‎ (105.2 KB)
• FullSizeRender 3.jpg‎ (73.4 KB)

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177068631&goto=newpost
via IFTTT

Thoughts on Julian Shapiro workout? (#2 google hit for "how to build muscle")

It's here: julian.com/guide/muscle/workout-plans#workout-plans

Despite the impressive SEO for the workout itself, I can only find one reddit thread that was mostly ad hominem about the author's personal lack of muscle and one glancing reference to it in a medium.com article.

I get that he's a presumptuous tech nerd and looks it, but I respect his research, and I'm curious what people think of the substance of his routine. At the least, given how prominent the google result is (#2 right after stronglifts), an above-board discussion of the merits of the workout would be a good addition to the internet.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177067261&goto=newpost
via IFTTT

Question about MusclePharm Combat 100% whey and Combat Casein

Hi guys,

I am looking for a protein powder and found a nice deal for Combat 100% whey and Combat Casein.
But somehow I noticed that there was a lawsuit or something against them about their label claims and fillers.

I searched around and just found this link which is their website:
mpssi[.]com/protein-quality-reports/


Should I trust the link and take the deal?
Would you guys help me if these product contain filler or not?

Thanks

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177065471&goto=newpost
via IFTTT

Building muscles

If I start to exercise regularly for muscles, may I gain weight as my build muscles?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177062101&goto=newpost
via IFTTT

Lots of sore muscle groups after 10 weeks - Thoughts?

Hi - I'm an experienced hill runner and cyclist and do lots of weightlifting through the winter, along with Touch Rugby / 7s rugby.

About 10 weeks ago, I did a serious weights session involving some high rep deadlifts (2 sets x 15 reps at 110kg, I weigh 70kg, would normally do about 65kg....), had some doms next 48 hrs then:

- went to gym 3 days later and did back and shoulders workout, with a nice down-the-rack single arm row session 28kg down to 14 kg, 12 reps each time
- managed 2 days of hill running back end of the week but was feeling a bit sore
- rugby training 2 days after that, then rested for a few days
- a morning of spinning and HIIT training (all bodyweight but with large ROM)

Symptoms:
- Since then I have had:
- terrible Sacro-iliac joint pain,
- sore quads, glute medius, glute max,
- lack of range in arms & shoulders due to tightness in lats, rhomboids, traps..
- trouble sleeping, walking like I shat myself/Frankenstein, unable to lift arms up high, feels like ulnar nerve is trapped or restricted

What I did next:
- I have seen Doctors (one who prescribed a tonne of wild pain medication and diazepam) and physio
- Had an MRI scan that showed lumbar spine was in good shape, all discs good - I have the lumbar spine of a 35 year old and I am 53 according to Doc
- SI looked ok but he suspected a possible torn or pulled ligament in SI
- also had 2 cortisone injections into SI joint, which has helped a wee bit but not much
- walking better now but very stiff in mornings
- muscles - glute max/med, quads still very tender with no power
- muscles have atrophied a helluva lot = vvvv depressing & having to miss some rugby comps and bike races

I have gone for a blood test yesterday and will get results soon. However all bodily functions are normal. Have I just over-trained and pulled muscles and tendons?

Thoughts welcome :-)

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177062001&goto=newpost
via IFTTT

Losing muscle while cutting

I started my cut at 170 lbs with 13% body fat and now im at about 155lbs and a little bit under 12% body fat.I have went from about 137 lbs of muscle mass to 131 mass muscle mass.Should I be concerned and is it normal to lose some much while cutting?

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177060311&goto=newpost
via IFTTT

Muscle gain

Hey people ,have need help i want little muscle gain for me .Butt,leg ,shoulder and back but im not sure what i should do.

Full body,body split ,push pull or upper lowe body.
Also im reading a lot so its better we do workout only like deadlift,squat ,miltary presses,push press and etc:) But the same time the most good looking people which i know make a lot isolation workouts for muscle group on machines.But yeah i have one friend she do only weights workouts and she looking very good. Here is my idea but ,really need help


A Lower body
Squat 7x8
Front squat 5x6
sumo deadlift BB 5x7
romanian DB deadlifr 4x6
split squat 3x8 with kettleballe
lunges
glute kick back on machine 4x20

or just
Squat
deadlift
split squat
lunges


A-Upper body
2 minutes sqaut with 20 kg and abs 3x10 with plate
Miltary press 5x6 or push press or dumbell press
Barbel or dumbell or kettleballe row 5x8
DB or BB bench press 5x5



3 day is for glute day
1 3 sets 20 repeats of
sumo squat with kettleballe 30 kg
glute Hyper-extension with 10 kg plate
glute kick back on cable on 4 floors side

2 3 sets of
abductor 30
adductor 30
glute kikckback with weights 20

4 day Upper body


5 Lower
Squat
Sumo deadluift or romanian
uniteral leg press
sumo squat

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177055601&goto=newpost
via IFTTT

Help with nutrition to build muscle.

So I’m a 16 year old boy who would like to build more muscle and as fast as possible. I know it won’t happen overnight but I’d like to start to see pretty big changes in the next few months. I use to work out off and on and I used to be overweight. I lost the weight and then gained it back and then lost it again. This is also my first year of high school so I go to the gym as much as I can but it can be hard sometimes if I have a lot of homework. Lately I’ve been going pretty consistently and I am determined to stick with it this time. I am also a wrestler but wrestling season ended not too long ago so I’d like to gain a bunch of muscle before next season. I would say I still have a bit of fat on me but not a lot as I can still see the outline of my upper abs in the morning or after I just work them out. I also believe that I have gynocomastia so that also can give me the appearance that I have man boobs sometimes. Now lately I’ve been going quite consistently and I do see myself starting to move to heavier weights compared to when I started again around 1-2 months ago. I went from doing 15 pounds on each side on bench press to doing 35 pounds on each side for 10 reps and doing that 4 times. My main reason for writing this is I drink whey protein powder only on days I workout and I heard somewhere that I should be drinking it even in rest days to build muscle as fast as possible. Is this true? I also would like to know what type of foods I should be eating that would also help. Another thing is currently my workout plan is doing chest and biceps one day and doing three exercises for each then doing a few exercises for abs. Then I do back and triceps the next day doing the same reps and sets with abs again then finally on the third day doing legs and shoulders once again doing the same reps and abs again. Does this sound like an effective way of maximizing my muscle growth and a good way to work out? My last question is I know to get abs I need to do cardio to burn off the fat preventing my abs from showing and if I have to do that I will but my concern is that I think I may have some loose skin and if I do it’s nothing major but will building muscle help that loose skin tighten up? Thanks for all the help!

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177049291&goto=newpost
via IFTTT

How To Add Muscle Without Adding Weight To The Bar

Getting strong is cool, but when you want to build muscle, you can be more creative than just loading more plates and lugging heavier dumbbells.

from Bodybuilding News Updates https://www.bodybuilding.com/content/how-to-add-muscle-without-adding-weight-to-the-bar.html
via IFTTT

Advice on progress(Stop losing or build muscle)

Hello guys, was busy so I couldn't update my other post with pictures. This si going to be my current state as of march 30th. I'm about 192-194 so should I stop losing weight or build muscle?


(I attached the pictures)

Attached Images

• IMG_0384.jpg‎ (101.9 KB)
• IMG_0385.jpg‎ (75.1 KB)
• IMG_0386.jpg‎ (76.9 KB)

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177034301&goto=newpost
via IFTTT

High reps if goal is not muscle growth?

I'm [29m] not necessarily interested in big hulking muscles that I know can come from set/rep schemes like 3x12. My goal is mostly aesthetics and specifically just having a lean body and cardio/heart health.

For example, I'd be perfectly happy looking something like Nick Diaz who I know doesn't do anything close to bodybuilding routines. He just wrestles a LOT and trains for triathlons. This is not exactly a hypertrophy program and you can see as a result he's not a big bulky dude.

I'm wondering, if my goal is just to have that kind of lean shredded physique, can I accomplish that by consistently

- Working out every other day.
- Jogging/Sprinting
- 3x20

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177026461&goto=newpost
via IFTTT

Two questions about strength training and muscle size

Hey I just started the gym and I have two questions (sorry if they're really dumb questions).

1. So I want to do strength training and then move on to training that is mainly for muscle size. How long should I work on strength training till I transition? Or can interchangeably do strength training and muscle size training say, every two weeks?



2. For strength training, I've heard you're suppose to do 3-5 reps of 4 sets (please correct me if i'm wrong). Does this mean doing 3-5 reps for EVERY type of exercise for EVERY muscle group? So not just doing 3-5 sets for compound exercises like bench press but also doing 3-5 sets for isolation exercises like tricep cable pulldowns and bicep curls?


Thanks so much for your help!

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177010621&goto=newpost
via IFTTT

Building Muscle with Hypithyroidism

I have been lifting for about 6 months total now, 2 months I was cutting (bad mistake) and the other 4 I have been bulking (350g+ gained per week). I have not noticed any muscle gain, although my lifts have been increasing, except for now in which my bench and ohp have stalled.

I am running all pros.

I am hitting my calorie and macro goals each day.

Could having hypothyroidism affect my muscle gain?

My lifts have gone from (within 3 cycles, 4 months)

10 rep
Squat - 40 - 60kg
Bench - 40 - 45kg (probably back down to 40 as I narrowed my grip)
BOR - 30 - 37.5
OHP - 20 - 25
SLDL

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177007431&goto=newpost
via IFTTT

Muscle loss

So I’m on a major caloric deficit given a medical injury- I’m on a liquid diet through a tube.

Am I going to lose muscle if I work them out or will my body keep the muscle since I’m using them?

I can’t make gains right now but I can maintain to an extent so I’m wondering if working my muscles will overwork them and I’ll lose them or not??

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176989811&goto=newpost
via IFTTT