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Ugh.. Supplement reps REALLY seem like car salesman sometimes.

Majority of weight gainers are trash calories to begin with, real gains being one of the worst. So explain why, other than you bein...

Too much volume on your assistance lifts in my opinion. Overtraining may become a factor. You can adjust to the 8-10 reps but still keep it simple. Just like it states in the 5/3/1 guide train where...

Hello everyone, I recently bought 5/3/1 and read through it a few times. I'm starting the workout using the triumvirate version of assistance work.

My question is this:

It states on page 48...

No prob, i wasn't clear to begin with. I was referring to power exercises for overall growth. Its know that the simple fact of doing these exercises stimulates higher T levels and increases growth,...

Not to hate on you but you are a bit off on a few things. Excessive protein intake does not lead to gains..Nor do all these "shakes" you speak of.

Your before workout shake should be whatever meal...

1. Squats
2. Deadlifts
3. Diet(this apllies to EVERYTHING)
4. Genetics

Unfortunately some people are just plagues with small calves. The best thing you can really do for them is NOT over train....

Good evening everyone,

I was doing dead lifts today after a VERY long hiatus of not working out and poor nutrition.

I had just gotten to my 2nd set after settling on a weight(about 3 sets to...

In a nutrition class that is preaching .8 g per kg of body weight when I've been going by .8 per lb...


Just doesent seem right to me as .8g per KG would leave me at about 60g a day. Just seems...

Thanks

I guess this is my question...

Is eating 2250 calories roughly on a non workout day the same as eating 2800 calories on a workout day where I burn 600 calories?

Going off of what you said, I...

Anyone?

I work out Monday Wednesday and Friday, I also run for 45+ minutes on these days(road not treadmill) after my workout

I have been eating in a 500~ calorie deficit every day even on workout days.
...

I'll do that, drop my fat just a bit and up my proteins as well. Just unsure how low is "optimal" for my daily fats

I'm currently cutting at 20% under my maintenance leaving me with 2250 calories daily

I have my proteins T .8 per lb of body weight and fats at .6

1.5 seems a little overkill and would make...

So I have been doing this since Sunday, yesterday was my first workout day and until today I haven't had strong hunger pains etc. I fast from a little after 9pm to 1 Pm the next day. Today around...

Yea i have 1% Milk in the house. guess ill chug that over the week and toss in some whole milk, that will do the trick.

PBateman2

You're in like 90% of the threads i make all with good info. I...

Quaker Old Fashioned Oats ½ cup

Trader Joe's Organic Crunchy Peanut Butter 2 tbsp

Banana

Trader Joe's Almond Butter 2 tbsp

Hardboiled Egg 4 with yolk

So far All i have found is:

Penut Butter
Almond Butter
Almonds
Avocados
olive oil
yolk in eggs

and of course fat found it foods. What are some other good fat sources i can use to meet my...

I was looking at preparing my meals and noticed while using steak or anything with a significant amount of saturated fat it puts a big damper on my macros..

I need 120 grams of GOOD fat daily. I...

*head explodes*