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  • So more carb with minimum protein and fat intake...

    So more carb with minimum protein and fat intake + compound movements + high volume + longer recovery ftw?
  • :( :(

    :( :(
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    Minimum macronutrient for protein and fat

    Protein = 0.8g/lbs
    Fat = 0.4g/lbs

    Correct?
  • what happen if you change total reps in stronglifts or starting strength?

    from 3x5 or 5x5 to 8x8? more muscle size?
  • Thread: Higher insulin

    by usertag
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    Why t-nation says If your primary goal is to...

    Why t-nation says

    If your primary goal is to gain muscle, then you want high levels of insulin throughout the day.
    You especially want high-insulin levels after training to take advantage of the...
  • Thread: Higher insulin

    by usertag
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    203

    Higher insulin

    more muscle gained? It means we should eat alot of high GI carb before and after workout then low GI carb?
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    Sticky: any before/after result pics?

    any before/after result pics?
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    If you want to argue, show your body result...

    If you want to argue, show your body result picture. Better result proves that you have better knowledge and what you say is valid.
  • Thread: Set questions

    by usertag
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    91

    Set questions

    If your PR is 100kg x 6 reps and doing 4 working sets,

    A)
    60kg x 12
    100kg x 6
    100kg x 6
    100kg x 6
    100kg x 6

    B)
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    any idea why powerlifter body sucks more than...

    any idea why powerlifter body sucks more than bodybuilder?

    Powerlifter bench 180kg x 3 and bodybuilder bench 120kg x 12 yet bodybuilder's body is much better.
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    Thanks for info. I will switch to 4x5-8.

    Thanks for info. I will switch to 4x5-8.
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    83

    Do I need isolations?

    Lower: Squat, Deadlift, crunches, calf raise
    Upper: bench, rows, ohp, chinup

    progress these overload. do I need to add isolations?
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    Of course, more muscle + less bf%. but I hate...

    Of course, more muscle + less bf%.

    but I hate seeing small fat.
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    Cutting or Bulking?

    I'm around 12%-14%. Have small tummy but I can see 3rd row of abs when flexing. I have small muscles.

    Stats
    Height 180cm
    Body weight 70kg

    Squat 90kg
    Bench 65kg
    Deadlift 92.5kg
  • Which type of training for progressive overload

    Let's say 8-10 reps

    A) Keep training until hit 10 reps and increase weight

    B) Every first week of every month increase starting weight by 2.5kg. 2nd week to 4th week forced increase weight by...
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    should i change rep range higher?

    i notice josef rakich use 12-20 reps mostly and more sets... his body is my dream.
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    Macro question on rest day

    For bulking, my macro on workout day is like

    350g carb
    160g protein
    70g fat

    so what should my macro on rest day be when i am bulking?
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    389

    yes i know eating fat doesn't make us fat. thats...

    yes i know eating fat doesn't make us fat. thats why i quote his post to confirm. his post is "fat is stored as fat". that's all.
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    i mean on 300 calories surplus or 500 calories...

    i mean on 300 calories surplus or 500 calories deficit.
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    why fat is stored as fat? i see many articles...

    why fat is stored as fat? i see many articles that eating more fat improve fat loss. even studies shows that high fat diet get more fat burned than low fat diet.
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