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I'm going to clean bulking on 250-300 surplus soon.

On weekends (Fri, Sat, Sun), I have dinner with my parents, so I have to estimate the calories of the dinner dish. Because I'd rather do as...

inspirational progress, good luck with your future goals

imo ur 12%

I know heavy compounds are not sufficient, and I will train abs more often on my next bulk, but my question now is should I train them directly while cutting (since I'm not going to put on any ab...

I didn't do any direct ab training on my last bulk cycle (which was also my first proper bulk). I just relied on heavy compound exercises to indirectly work abs. Next bulk cycle I will incorporate...

I know you increase when weight gain stops, but I'm just curious how often this happens to others.

I just finished my first month bulking and increased by 100 cals today. Does the rate of...

what's a good preworkout lasting through the whole workout

bumop

Hey all, I was considering taking an intra workout.
I don’t take a pre workout, but my energy for my 1st 3 sets of exercises (eg bench press) is usually quite sufficient. I have a good pre workout...

thanks a lot for the input, ill stay at 3200 for another couple weeks and see if my weight gain slows to 0.3kg or lower per week :)

I just shifted straight from cutting calories to bulking calories. I calculated my maintenance at 2700 and I have been eating 3200 calories daily. I've only been bulking for 2 weeks, but so far I...

Say hypothetically I do shoulders and tris on monday and then decide to do chest on tuesday...I'm doing chest (inherently working shoulders and tris) while my shoulders and tris are fried

I know...

Say hypothetically I do shoulders and tris on monday and then decide to do chest on tuesday...I'm doing chest (inherently working shoulders and tris) while my shoulders and tris are fried

I know...

I also wanted to ask the same question about barbell rows for my back

thanks a lot

i dont usually train biceps in isolation, but my mates wanted to head to the gym so I thought I might as well just work arms.

Is it okay to deadlifts while my bi's and forearms are sore

thanks a lot for all the information...that's a great article above by the way...bulking is amazing :D:D

I'm bulking on ~3,000 calories. Say 2,500 calories I get from "healthy" sources of food (lean meat, veggies and fruit, wholewheat carbs etc). I get my required protein intake.

I have 500...

Do all alcohols have the effect of destroying the process of protein synthesis.

Assuming I stay within my caloric range, will half/full glass of red wine a day hinder my clean bulk.

If so, how...

after my 3 day binge last week (friday, saturday sunday), it is now sunday 1 week after...after normal dieting I am back at my original weight on friday morning before my binging started (well 0.1g...

It all started with a cheat meal, anyhow end result I had a 3 day binge comprising each day 8-10k calories.

Gained 6 pounds.

Obviously I'm being set back, but I need some feedback on how long...

I would say if you have been refeeding all throughout the day, eating fats at night wont necessarily destroy the benefits of the earlier carb feed. So no...eating fats after you've done 10-12 hours...