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Do not go for macro ratios: 1g protein/ pound bw and 0.6g fat /pound bw should be your macro target. How you fill up from there to reach your caloric goals is up to you. You can go for carbs, fats or...

8-9 different exercises with 3 sets and 8-10 reps is actually quite a lot. I am amazed, that you can complete that workout in less than 45 minutes. Intensity is very important. After you do 10 reps...

Hi,

I am following this alternating full-body-routine for 9 months now and I am very happy with the results so far:

A:
Squats 3x8-12 @ 80kg
DB Bench Press 3 x 6-10 @ 30kgx2
Pull-Ups 3xmax @...

There is usually more snow in winter than in summer... why not open a thread :)

I'd say most of the people here are fully aware that there is no difference between 100 calories from fried chicken...

After you hit your 160g of protein and 90g of fat, it does not matter at all what you eat to fulfill your caloric needs. Instead of 160p/90f/350c you could go for 180p/150f/200c or what ever you feel...

I fully agree. You cannot progress if you have not enough rest. If you want to workout 5x a week then at least do proper weight lifting on 3 days and the cardio on the other two days. Your lifting...

Just do not overcomplicate things.

Find yourself a good fullbody workout or push-pull with Squats, Deadlifts, Rows, Pull/Chin-Ups, Benchpress, Dips, Military Press + Isos of your choice (calve...

I do not get it: <- Did you even look at my first post? IT IS NOT A PUSH PULL, IT IS AN ALTERNATING FULL BODY ROUTINE

First week: legs squat, deadlift, squat back: rows, pull-ups, rows chest:...

blah blah, can't fit it in... who said you have to do 9 exercises a day in a full body routine? 1 Leg, 1 Back, 1 Chest, 1 Shoulder exercise a day with decent volume, do the other ones on the other...

Should work perfectly, but:

In my opinion:
- Leg extensions after Squats are probably worthless, I would drop them and add some calf exercise instead
- DL and SLDL on one day could be too much,...

Btw, whats wrong with your attitude...

You are the one wanting help and cant take it that BringtheNoise pointed out some serious flaws in your routine and called it sh*t. So? He was right! Your...

If you gained 1lbs/week "slowly" then nothing is wrong... +50lbs of muscle a year and still not satisfied? ouch ;)

To critisize your full body routine:

Sure you go for the strength approach,...

will you be forced to stay in bed for a few weeks? If not, liquid food does not prevent you from getting your nutrients. If you can eat your macros and if you are able to move around, walk and do...

20kgs are not nearly enough. Thats 10kg per dumbbell and maybe enough for a good shoulder and arm iso workout. Your chest, back and legs will not be impressed at all :)

I started with 2...

in the end, what works best for you is the best workout :)

I would sign everything Suffolk said earlier. Just a side note regarding your posted plan: In a 3 day Split you should really dedicate a...

the omega 6 to omega 3 ratio is a variable in animal fats (which are our main source of saturated fats, at least in my nutrition). Grass fed beef can have a ratio as low as 3:1, typical low cost...

If you really weigh 134lbs at 5'11 you sould seriously consider going on a clean bulk instead of maintenance (what the hell is there to maintain).

Btw. THERE IS NO MAINTENANCE/BULK/CUT WORKOUT....

No, 8 hours a week is already on the upper scale. I guess that 3x weight training a week (1 hour ) and 2x cardio a week (30-45 mins) combined with proper nutrion (eating just a little under your...

calorie dense would be everything with lots of fat + carbs/protein like nuts, chocolate, peanut butter. In theory pure oil would be the most dense but even healthy people would throw that up I guess....

that wonderfruit pug posted says it all. Go with different colours! You will consume a great variety of minerals, vitamins and phytochemicals and most likely it will keep you from getting bored by...