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  • Whatever amount makes you gain 1 or 2 pounds per...

    Whatever amount makes you gain 1 or 2 pounds per month. You can only find that out by trying and observing what happens on the scale.

    Ideally you track your weight with a 7 day moving average. IOS...
  • The most important thing is that you eat enough...

    The most important thing is that you eat enough calories, protein and fat in order to make consistent strength progress in the medium rep ranges.

    To give you a rough idea: if you can bench 220...
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    Small deficit. Keep in mind you can still gain...

    Small deficit. Keep in mind you can still gain muscle while you lose fat. All you need to do is continue to get stronger on a good lifting program.
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    I suspect any kind of crispy will make it...

    I suspect any kind of crispy will make it slightly less healthy even without charring.
  • Depends. Someone 20% body fat and new to lifting...

    Depends. Someone 20% body fat and new to lifting is a great candidate for gaining muscle at maintenance. The leaner and more advanced you are the more likely you're better off eating a surplus.
    ...
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    Check post #14. Farmed has lower mercury but...

    Check post #14. Farmed has lower mercury but higher polychlorinated biphenyls (PCBs), dioxins and several chlorinated pesticides.
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    I think so. Don't forget those sardines. Even...

    I think so. Don't forget those sardines. Even lower mercury and chock full of nutrients like omega 3 and vitamin D.
  • Omega 3, vitamin D, magnesium, a multi and...

    Omega 3, vitamin D, magnesium, a multi and protein powder are only beneficial if your diet doesn't provide enough.

    Creatine monohydrate is useful for strength and bodybuilding.
  • @Strawng probably a lot more to it than just gut...

    @Strawng probably a lot more to it than just gut microbiome.



    Not for me. If I eat a Dominos pizza I feel completely fine. I eat minimally processed food >90% of the time.

    TBH I think there...
  • Thread: Gaining weight

    by Mrpb
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    13,519

    All the progression rules aren't set in stone. If...

    All the progression rules aren't set in stone. If one way doen't work for you feel free to experiment with another way.
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    Some nights I will not wake up to pee or just...

    Some nights I will not wake up to pee or just once. Then other nights I might wake up 4 or 5 times to pee. I'm not totally sure what's causing it but it seems that consuming a lot of protein after 3...
  • Thread: 6’8 345lbs 31yo

    by Mrpb
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    Welcome. Start by reading the stickies. They are...

    Welcome. Start by reading the stickies. They are the threads on the top of the nutrition forum.
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    Won't matter much. You could have a bit more...

    Won't matter much. You could have a bit more protein in that last meal, say 40-50. It may help a bit.
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    You're welcome. It says in the title "original...

    You're welcome. It says in the title "original and vanilla" so it applies to both.
  • Thread: Cutting Question

    by Mrpb
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    When weighing 215 pounds it's doable to lose 2...

    When weighing 215 pounds it's doable to lose 2 pounds per week.

    But keep in mind: the less you eat the harder it becomes to gain strength and muscle.
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    Yes there are many people gaining significant...

    Yes there are many people gaining significant muscle in a deficit. There are many studies showing it.

    But those studies are in beginners and early intermediates. If your avi is your current body...
  • Thread: Gaining weight

    by Mrpb
    Replies
    164
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    13,519

    I think I get hamstring growth from ATG squats...

    I think I get hamstring growth from ATG squats too. Whenever I do ATG squats I notice a big reduction in leg curl strength. Something that doesn't happen with regular squats. It's not a perfect...
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    Good advice. I forgot about sardines.

    Good advice. I forgot about sardines.
  • Going 24 hours without protein will mean negative...

    Going 24 hours without protein will mean negative muscle protein balance. You're making strength and muscle gain harder.

    Tip: Don't fast longer than 16 hours if you have body composition goals.
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    Try doing chest, medial delts and triceps on one...

    Try doing chest, medial delts and triceps on one day. Back, rear delts and biceps on the next day. Then a leg day. Do that twice per week.
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