Runenight201
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- Joined
- Feb 18, 2018
- Messages
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Salt + Pasta + Broccoli + milk
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Sortof a niche case, but for me it can be thought of as the ratio of muscle stimulation to calorie burn. When I do a comprehensive split with compound lifts my calorie burn is so high that my hunger goes through the roof and I have a hard time dieting. Isolation movements allow me to stimulate the muscle without totally revving up the metabolism. I get optimal results from a lot of low-intensity non-exercise thermogenesis and relatively light workouts, but then I have already built a strong base physique. edit: splellelelelllingNo matter the rep range, what possible argument or explanation could you have for isolation exercises being better than compound lifts?
Hi Brix, sure. For the leg routine start with a set of Hamstring curls. Do 1 complete rep that consists of many micro-reps. That is, curl the weight to the top, then do roughly 20-30 one inch micro-reps at the top, then lower it midway and do 20-30 more, then lower it all the way to the bottom and do 20-30 more. Keep the glutes squeezed and hips pressed into the bench throughout the entire process. Then only if you want to, do the same thing for dumbbell calf raises. Just 1 burning set of each. You can experiment this training style with other body parts if you like.Interested as well in trying high rep, low weight. How much weight are you squatting at 15-20 reps? Please share regimen @Ada
1) Actually count your calories and weigh your food. Use an App if needed.
2) Eat at least 0.8g of protein per lb of Bodyweight
3) Eat lots of red meat and eggs
4) Buy skin calipers and figure out your bodyfat percentage. If you are over 15%, don't even bother bulking, you'll just get fatter and smoother.
5) (probably most important) Stop training like a p***y and bust your **** in the gym for MINIMUM 45 mins, 3 days a week on anaerobic exercises. Find a bodybuilding inspired routine which focuses on hypertrophy. Try to hit each muscle group twice a week, ideally. There's nothing wrong with acute high stress. Don't just go through the motions. Look at yourself in the mirror and get angry for motivation. This 'negative' motivation can be really powerful. You should be slightly nervous before your workouts because you know you are about to do something hard. Postworkout, you should feel proud because you know you gave it your all. If you don't have these feelings, you are not providing enough stimulus for muscle growth.
6) Have a goal and take steps to reach it weekly. Whether that be fat loss (calorie deficit) or getting stronger (do more sets, reps, or weight each week in the gym) Log weight loss or strength gains somewhere to see your progression. Take photos to compare throughout the months.
7) Bonus) Vitamin B6 in the form of (P5P) is effective at lowering prolactin. Ensure other vitamin deciencies are met.
Lift weights with focus and intensity and cut down or stop eating sugar, refined carbs, carbs in general.
He asked how to get lean and muscular, not how to get soft as quickly as possible.organic cane sugar should be a great general carb source, it's hard to get all the carbs from fruits/fruit juices/lactose if youre going for 400g+ carbs daily. the cane sugar is better than pasta, rice, bread, etc. it can be tough to drink a lot of liquid, so cane sugar is a good fill in to add to milk for some carbs.
I’ve gotten in the best shape of my life consuming a diet based around full-fat milk and white sugar.He asked how to get lean and muscular, not how to get soft as quickly as possible.
I’ve gotten in the best shape of my life consuming a diet based around full-fat milk and white sugar.
Oddly, I'm eating more calories now than I did two years ago, when I was gaining weight. Back then, my diet was mostly fruit and meat--much lower fat, but causing more gut irritation. Probably 2500 calories per day then, above 3500 daily now. The weight came off quick, and I've never paid any attention to portion control.Because calories in vs calories out. You are great at portion control and/or measure your food.
Personally I don't find large amounts of cane sugar filling/satisfying enough to be worth the calories when trying to stay lean, and I think the average lifter would agree.
Oddly, I'm eating more calories now than I did two years ago, when I was gaining weight. Back then, my diet was mostly fruit and meat--much lower fat, but causing more gut irritation. Probably 2500 calories per day then, above 3500 daily now. The weight came off quick, and I've never paid any attention to portion control.
Reducing inflammation through easily digested food (and proper metabolism) makes it so much easier for your body to turn calories into heat, raising the "calories out" without having to spend extra hours in the gym. I imagine that's part of why, according to Dr. Peat, milk drinkers are generally thinner than non-milk drinkers.
Not answering for @Vileplume but I can easily eat 3000-3500 calories per day, live a mostly sedentary lifestyle and not gain any weight. For me it's just how my metabolism works I guess (calories wasted through NEAT or thermic effect). If I want to add mass I have to weight train and consistently eat north of 4000 calories per day.What is your TDEE? TDEE Calculator: Learn Your Total Daily Energy Expenditure
Bodyfat percent? Active job?
I don't know how some guys on this forum claim to eat 3000-4000 calories without getting a bit chubby while doing minimal exercise. I don't see how the thermic effect of food could account for 1000+ additional calories, Healthy metabolism or not.
I've weight trained for almost 10 years and was only able to consistently eat over 3000 calories -- without gaining fat -- when I was lifting 2 hrs a day, 5 days a week and my job was on my feet. Though I'm short at 5'6
I would look into Doug Brignole for this, especially for a skinny fat person and/or someone with long limbs. His podcasts with Mark Bell and subsequently his book changed my lifting approach and improved results dramatically with less injuries. He challenges some sacred cows.No matter the rep range, what possible argument or explanation could you have for isolation exercises being better than compound lifts?
I would look into Doug Brignole for this, especially for a skinny fat person and/or someone with long limbs. His podcasts with Mark Bell and subsequently his book changed my lifting approach and improved results dramatically with less injuries. He challenges some sacred cows.
Saw that you mentioned it after I sent my reply. Good call.
He asked how to get lean and muscular, not how to get soft as quickly as possible.
Because calories in vs calories out. You are great at portion control and/or measure your food.
Personally I don't find large amounts of cane sugar filling/satisfying enough to be worth the calories when trying to stay lean, and I think the average lifter would agree.
What is your TDEE? TDEE Calculator: Learn Your Total Daily Energy Expenditure
Bodyfat percent? Active job?
I don't know how some guys on this forum claim to eat 3000-4000 calories without getting a bit chubby while doing minimal exercise. I don't see how the thermic effect of food could account for 1000+ additional calories, Healthy metabolism or not.
I've weight trained for almost 10 years and was only able to consistently eat over 3000 calories -- without gaining fat -- when I was lifting 2 hrs a day, 5 days a week and my job was on my feet. Though I'm short at 5'6
What a load of crap. It is precisely this mentality that lands people on this forum trying to fix what they broke.1) Actually count your calories and weigh your food. Use an App if needed.
2) Eat at least 0.8g of protein per lb of Bodyweight
3) Eat lots of red meat and eggs
4) Buy skin calipers and figure out your bodyfat percentage. If you are over 15%, don't even bother bulking, you'll just get fatter and smoother.
5) (probably most important) Stop training like a p***y and bust your **** in the gym for MINIMUM 45 mins, 3 days a week on anaerobic exercises. Find a bodybuilding inspired routine which focuses on hypertrophy. Try to hit each muscle group twice a week, ideally. There's nothing wrong with acute high stress. Don't just go through the motions. Look at yourself in the mirror and get angry for motivation. This 'negative' motivation can be really powerful. You should be slightly nervous before your workouts because you know you are about to do something hard. Postworkout, you should feel proud because you know you gave it your all. If you don't have these feelings, you are not providing enough stimulus for muscle growth.
6) Have a goal and take steps to reach it weekly. Whether that be fat loss (calorie deficit) or getting stronger (do more sets, reps, or weight each week in the gym) Log weight loss or strength gains somewhere to see your progression. Take photos to compare throughout the months.
7) Bonus) Vitamin B6 in the form of (P5P) is effective at lowering prolactin. Ensure other vitamin deciencies are met.
What a load of crap. It is precisely this mentality that lands people on this forum trying to fix what they broke.
Don't listen to this OP, this is reductionist body building dogma.
Stress from restriction.
Stress from worrying about restriction and weighing your food diminishing enjoyment.
Stress from focusing on body fat instead of health.
Stress from pushing yourself unnecessarily hard.
Stress from too much muscle meat and protein in general.
Literally the only good advice above is log your progress. Which can be done without going to boot camp...
Listen to Ray, lift in a relaxed fashion, lift heavy but don't kill your self. Have fun! Stay consistent and eat healthy. Don't restrict too much if you are already compromised health wise.
Form habits for the long run, if you do what the bro above suggests you'll burn out in months if not weeks.