The Official Gym & Fitness Thread

Up 500 calories a day. Maybe 3 weeks or so and see if your weight changes

 

I've been doing that with a carb cycle. Where some days I bump my intake from 3k - 3.75k calories by putting in a extra meal or so. I hopped back on some Creatine too hoping to help retain some more weight and saw some increase over the last month but still nothing to drastic like I thought.

 

Hold the extra 500 a day for a few weeks straight and see if that helps. Idk anything about carb cycling though

 

Make sure you are getting close to your body weight in grams of protien per day and 0.4grams of fat per pound of body weight AS A MINIMUM.

Be consistent with caloric intake. I don't see the need to cycle carbs in a bulk. But as long as you hit your protien and fat minimums and eat enough cals do what you want with your carbs.

Just be consistent with calories don't bounce back and fourth. It helps you keep track of progress better.

I agree with upping the calories 500 and see how it goes.

BTW your squat never sucks if you can squat. Most people don't get off their dead end ass to do it.

 

This. I can barely hit over 100 on squat because junk knees, gotta be careful

 

Squat more

 

Biggest suggestion. Don’t listen to anything @ThunderCookies says ever. He’s the resident fuckboi.

You could definitely get away with 5-700 cal more a day and get some serious benefits from it. You said “close to 3k” meaning you are not truly tracking it. So go a week and see what it is your true intake daily for 7 days then hit adjust up 500 for two weeks.

What is your program for building strength?

 

Knee sleeves, increase fish oil, a good d vitamin compound increase your fat intake as well (cleanly) and come see me in 2 months when you can still “barely get 100” I guarantee that gets you some sort of relief and progress.

 

Shit you're right...

Somewhat am I use that myfitnesspal app. Not religiously though. Doing PHAT right now 5 days on 2 off with active rest. I was doing the Arnold blueprints and some of Jonathan poston's stuff but PHAT is what I usually swing back too in the winter. Guess what I am looking for is keeping mass but shred the existing fat I have.

for those who don't know PHAT:

1- Upper Body Heavy
2-Lower Body Heavy
3-Rest
4- Hypertrophy Back and Shoulders
5- Hypertrophy Legs
6 - Chest and Arms
7- Rest

 

How old are you and how long have you been working out? 165lbs....5'10"...I'm calling bs on 315 bench. On top of it,.....that light you can add another 1k calories for a while? Welcome! Be well!

 

Easy to throw out numbers online...like the time @Newlife was claiming 160lb dumbbell decline...
Or the time someone had to entertain 43 guests for a pay per view event...

 

I know there are a few 165 pounders in here that can bench 315 but having wee man length arms help?

 

@dwalden2 lookin all buff lately

 

That’s why they made Instagram

 

Well, no gym today because I'm putting a lift on my truck after work. Also maxing out on squats tomorrow, so I wanna go in well-rested. Last max one month ago, I got 405. Goal is to get at least 10 lbs more than that.

For your weight/height, that is an extremely impressive bench. But if you're that strong, why is your deadlift and squat so low? For reference, a good guideline is squat is supposed to be 100 lbs higher than bench and deadlift is supposed to be 100 lbs higher than squat. Sounds like someone's been skipping leg day

Carb cycling on a bulk

 

My beard is better than his.

Other than that, we’re the same person.

 

What are your specific goals?

How long have you been lifting?

 

... wait...

Are you saying that you don't even lift yet bro?

 

Does this look like a guy that lifts?

@zacharypaul89