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    Try replacing processed foods with unprocessed or...

    Try replacing processed foods with unprocessed or minimally processed foods as much as possible.

    Focus on vegetables, fruit, whole grains, legumes, lean protein sources like chicken fish dairy.
    ...
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    You could fill all with fruit and vegetables. ...

    You could fill all with fruit and vegetables.

    You can choose low carb vegetables and fruits if you need to keep calories down.

    And like Adam said you've been reading misinformation.

    You...
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    Your vegetable and fruit intake is on the low...

    Your vegetable and fruit intake is on the low side. You should get about 500 grams combined per day. And fiber should be higher too. If you do that you'll feel more full which will make it easier to...
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    That's a bad idea. As someone who tries to build...

    That's a bad idea. As someone who tries to build muscle there's really no reason to be over 20% body fat. And the only time you should come close to 20% is at the end of a long bulk.

    How are your...
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    You mean you learned this by experience or did...

    You mean you learned this by experience or did you learn it because other people told you so?

    If the former, why are you asking us how much surplus you need? Wouldn't you know that by yourself?
    ...
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    In my opinion you've got the wrong focus: you're...

    In my opinion you've got the wrong focus: you're spending too much time worrying about the amount of calories you eat instead of worrying about getting stronger on the main lifts in the medium rep...
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    Just saw your pictures. If you can make...

    Just saw your pictures.

    If you can make consistent strength progress on a good routine while staying around the same weight you would eventually achieve your goal.

    If you can't, cutting body...
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    I'm trying to load your pictures but it's not...

    I'm trying to load your pictures but it's not working at the moment.

    Cutting is the right course of action if fat loss is your goal.

    How did you establish body fat percentage? Electronic scale?
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    Why would you try to make retaining muscle harder...

    Why would you try to make retaining muscle harder during a deficit?

    Limit fasting to 16 hours per day if you care about retaining muscle.
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    The Antonio study wasn't controlled, people were...

    The Antonio study wasn't controlled, people were free living and training on their own, calories and protein were self reported.

    The fact that Antonio himself loves high protein doesn't help...
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    People do mention it but this acclaimed benefit...

    People do mention it but this acclaimed benefit never showed up in the controlled studies testing higher protein intakes.

    My take on what's really happening: bodybuilders and fitness enthusiasts...
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    When bulking you're unlikely to see any benefit...

    When bulking you're unlikely to see any benefit from going higher than 1.6 gram per kg. Not a single study has shown more muscle gain with a higher intake.

    And not a single study has shown any...
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    You'll be more than fine. If you'd only eat high...

    You'll be more than fine. If you'd only eat high quality protein you'd more than likely have enough with 0.6 gram per lb.
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    Your reasoning makes no sense. "I've talked to...

    Your reasoning makes no sense. "I've talked to competitors" does not make a wrong thing right.

    Talking to gym bros is actually where bro science comes from. You'll hear all sorts of nonsense in...
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    Look training a muscle group once per week will...

    Look training a muscle group once per week will still give you results, just slightly less than with twice per week. It's up to you what you choose.

    Besides the MPS argument this is also because...
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    I think Heisman ^^^ is making very good points. ...

    I think Heisman ^^^ is making very good points.

    One could also argue (quite well) that looking at grams per kg per day probably isn't the best way.

    The available studies seem to agree that...
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    And high carb on his rest day yet low carb on...

    And high carb on his rest day yet low carb on chest day.
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    That's not true. And that mindset tends to become...

    That's not true. And that mindset tends to become a self fulfilling prophecy.

    Cut slow enough and you don't need to lose any strength or muscle.

    Instead of complicating things with carb...
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    Maybe we should just call it "recommended protein...

    Maybe we should just call it "recommended protein intake"?
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    Looking at single macronutrients in isolation is...

    Looking at single macronutrients in isolation is probably missing important context. For example: 300 kcal of boiled potatoes will be far more satiating than 300 kcal of ribs, even though the latter...
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