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    Always use dumbbells only. Incline press, Flat...

    Always use dumbbells only. Incline press, Flat Press, Machine Flat Press, Flye machine, Finish off with Cables.
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    Shoulders / Tris give way on chest day

    Guys,

    My shoulders (a weak point for me) and tris always give way before my chest when using a weight that finishes me off at 3 sets of 8 reps... mainly with the presses, as opposed to flyes. I've...
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    After plenty of discussions, my gf was lifting...

    After plenty of discussions, my gf was lifting whilst cutting, because that was the only way I could convince her that it would get her the body she wanted (she was under the illusion that skinny =...
  • Thread: bulking diet

    by layarph
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    good to see you take the more serious comments,...

    good to see you take the more serious comments, seriously
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    ... and at 118lbs ... my gf has just taken up...

    ... and at 118lbs ... my gf has just taken up lifting as opposed to (what I call) "Kim Kardash-irrational" dieting ... and at a similar weight to OP ... hitting protein requirements will be easy as...
  • Thread: bulking diet

    by layarph
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    10
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    571

    You've calculated your macros & cals? You have...

    You've calculated your macros & cals? You have your aim?

    What are you asking?

    As long as you're hitting your minimum protein / fat /cal requirements, what's the issue?
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    Changing it up a bit ... and this is a meal high...

    Changing it up a bit ... and this is a meal high in calories so use it as you wish (decrease the portion size or use it for a "1 or 2 meal a day intermittent fasting regime).

    But I've found that...
  • These responses are really encouraging. I...

    These responses are really encouraging.

    I actually did 1 or 2 sessions a few months ago ... my chest for 5 days after ... holy crap ... it wasn't good "I worked hard" DOMS ... it was I feel I've...
  • Great response. What I had when stopped lifting...

    Great response. What I had when stopped lifting would be a dream for me now, and I don't think possible ... I was simply wanting to build any muscle at a deficit, period.
  • Lifting on caloric deficit after 1.5 years off

    Hi guys, so I'm back in the nut. forum after a very long break. I am aware this is more exercise related than nutrition, but this is where I spent much of my time helping others, after the guys in...
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    I think you've realised his point.

    I think you've realised his point.
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    You can do that if your only concern is weight...

    You can do that if your only concern is weight loss. You can add to that and eat nothing but mcdonalds and make it fit your macros and then your body composition will be good.... assuming you nail it...
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    Your "protein synthesis" window lasts for over 18...

    Your "protein synthesis" window lasts for over 18 hours, so it won't affect you in that sense. If the BCAAs or protein give you peace of mind then do it ... but realise, having that scoop of protein...
  • Disregard that "material". Meal timing is...

    Disregard that "material". Meal timing is irrelevant to body composition directly... the only benefit of meal timing is how it makes you perform in the gym.



    Then work out at 7-8pm. Sorted.
  • It won't take longer, assuming he's at the higher...

    It won't take longer, assuming he's at the higher end of the lean bulk surplus (~20%). If the amount of muscle you gain is perfectly parallel to how much you eat, we'd all be doing it.

    But I do...
  • I agree with you here, this is not what you...

    I agree with you here, this is not what you implied earlier; that doing a heavier bulk is more effective than a lean bulk, because that is not true, physiologically; psychologically, it may be, but...
  • You still cut on a lean bulk... A bulk is a...

    You still cut on a lean bulk... A bulk is a bulk... It is up to the individual whether he chooses to let loose on that bulk, or lean bulk (10-20% surplus). How can a fat bulk be better when you take...
  • Lean bulks don't work well? Why? Muscles...

    Lean bulks don't work well? Why?

    Muscles require energy to grow, so carbs? You can't grow muscle without carbs?

    Using any nutrition logic a bodybuilder does, where that bodybuilder is drunk on...
  • ^^^ this Dude, there's only so much you can do...

    ^^^ this

    Dude, there's only so much you can do natty. Just take your time!

    What are your stats at the moment?! If you haven't already, just calculate your macros for a bulk... I think you're...
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    Unless you're 5% lean at 300lbs, no. Read the...

    Unless you're 5% lean at 300lbs, no.

    Read the stickies! But furthermore you can't just ask what is good for building muscle... It's completely dependant on your current size. Jay cutler needs 6000...
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