Search:

Making progress after an old shoulder injury. Focusing on higher reps for now. 120kg x 14
Did 15 the next week.

...

I calorie cycle myself when dieting more so that I can have higher calorie days to keep my sanity and make the deficit easier to stick to. On lower calorie days carbs are naturally lower than...

This depends on your overall goals. Before letting yourself get too sloppy I'd probably cut down to 15% or less and try to add muscle a little slower to minimize the fat gain. It will be much...

Start 208lbs ~15-16% bf
Target 192lbs ~8-10%

Started March 31st

End May 31st - June 15th

Starting and progress photos in my gallery, can follow on IG too.

This ^^^^^^

Once your muscles are saturated after the first month or so depending on if you creatine loaded your maintenance dose is only about 3g per day. Extra is most likely being wasted.

A...

Normally what happens is:

- you started with more bodyfat than you thought
- you are carrying less glycogen and water in your muscles and look smaller and you are counting this as muscle loss....

I'm about your height and 220 in my avi currently holding at about 210 so its going to be up to how you view yourself. I'm ok with maintaining but I dont feel particularly huge. To the normal joe...

I understand I was in a car accident 4 months ago. 2 herniated discs, a bulging disc, and 2 annular tears. I know it's painful and I'm not saying to do workouts that push you to extreme pain. I'd...

Hmm tracking macros / calories was backfiring on me so I stopped. This resulted in gaining about 30lbs and leaning out at the same time 190lbs to 220lbs. I get my 250-300g protein daily and then...

Your nervous system has a lot to do with it too. I would look into seeing a Maximized Living chiropractor because your nervous system can affect your testosterone levels depending on if everything is...

There's no reason to stop lifting altogether because of herniated disks. I have them as well and you just need a good doctor to monitor you and a careful routine. Just be self aware when doing...

That may be normal for someone who is 60 but not 19. Get a good nights sleep and retest.

If it still comes back low there are few things I'd try before medication. Depending on your results that...

I don't normally force myself to eat any foods I don't want unless I'm short on protein for the day. There are plenty of ways to sub in extra fiber with beans, potatoes, oats, fruit, etc.
...

Once you stop overthinking things like scale weight, macro timing, etc things get much easier. Some might disagree, but after trying all the fad diets that seemed to work for everyone but me I...

Good depth out of / 10

Found a pretty awesome local ice cream shop. It caters to gyms etc so 1 pint = 200 calories, and there's a ton of flavor options. There's a few more of the chains in the Florida / Georgia area.
...

If you guys have Walmart that's the only place I've seen them. It's pretty awesome stuff for the calorie count too.

Bump, I'm constantly preaching the same things to my friends that want to get into lifting. You break everything down nicely, so I'll have to start pointing them this way.

That's the best one, and only kind that I buy. It has ~80 cal/slice I believe, and yeah it's a little expensive compared to wonder bread lol.

The PSMF isn't meant to be used long term which is kind of nice since you get your results, go back to maintenance, and then you're done (quickly).

His flexible diet approach is just more of a...