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Do exercises that don't require you to use your hands (safety bar squat, leg extensions, leg curls, hack squat, front squats maybe) and don't even think about cutting right now imo. You should be...

Have a jar of peanut butter and a spoon in your bag at all times, 2 tablespoons is like 200 calories already. 10 tablespoons and you've got 1000 calories and plenty of fats/carbs. Take the money you...

Well joint, tendon and connective tissue health and integrity is different for every single person, even almost genetically identical twins, because of differences in long term lifestyles (labor...

You'll just get fat so go down ideally to maintenance or increase cardio, but if you're going on a vacation, what's 1 pound of fat really in the long run? Depends on the circumstances, but ideally...

August 23, 2013

Bench Press
65kg x 10
67.5 x 8
72.5 x 8 (top set)

Overhanded Pullups
2x8
x6

Muscles grow with progressive tension overload, so as long as the amount of tension placed on the muscle increases over time and you have sufficient energy and protein, net protein balance will be...

Whut, you're either measuring calories wrong (esp. on a cut), not giving it enough time or are a mutant.

Take a diet break, and try to speed up your metabolism to where it matches up with reasonable TDEE estimators for your size/activity level.

P/P/L can run into trouble because of overlap of exercises, like are deadlifts a pull or legs, but it's not too big of a deal. Your connective tissue's (tendons, ligaments, joints) health is a bigger...

Doesn't this program hit muscles twice a week? And you seem to have forgotten to give us your alternative/current program lol, so we don't know what to compare it to.

You have anterior pelvic tilt (donald duck posture where your butt sticks out and your belly protudes) and need to build muscle. If you cut, you'll be miserable, on low calories and will be stuck...

Negatives are great, but if you're that weak and are a beginner, maybe look into beginner programs with more aggressive and planned out progression that will help you build overall strength and work...

"Clean food" = high fiber + a lot of food = lots of sh*tting. If you want to eat take less dumps, eat less bulky foods. A clean bulk is one where you try to minimize fat gains by eating in a...

How lean you stay or fat you become depends on genetics, size of surplus, individual nutrient partitioning (how much carbs/fat/protein you eat and how your body stores the excess),...

Pick any 5x5 program, there are many to choose from (Stronglifts, Starting Strength, Bill Starr who made the first 5x5) and follow what the program says. Don't make your own.

I know what you mean, when I was a "clean eater" (oats, fruits, steamed veggies, chicken breast, brown rice and tilapia only) I could slam in 1000 calories of oats no problem sometimes because I was...

I wouldn't change anything, just keep it the same and see what happens to your weight gain. And why are you gaining at 1 pound a week? Most will probably be fat, try to reduce it to .5 pounds a week.

Find a good program suited for your experience level, which is novice, so some 5x5, allpro's, stronglifts, etc. Or if you hate full body with a vengeance, find an upper/lower with an ideally linear...

Might not be optimal as you're pushing the limits of meal timing (protein synthesis is elevated until ~24-36 hours after workout), but I doubt it'll make any visible difference in your physique if...

You don't use the calculators as gospel, you use them as a guide and adjust your total based on weight gain/loss and your goals. If it says your maintenance is 3k but you've stalled weight loss at...