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    That's not a meal plan, its a 1-day menu. A meal...

    That's not a meal plan, its a 1-day menu. A meal plan has calorie and macro targets, and you eat whatever foods you want that get you to those targets.

    Post macros, not foods if you want us to...
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    You are not in a caloric deficit, if you were you...

    You are not in a caloric deficit, if you were you would be losing weight. The only indication of being in a caloric deficit is weight loss, its not what some online calculator or your own calorie...
  • Good lord that program is awful, whoever gave you...

    Good lord that program is awful, whoever gave you that doesn't have the first clue and it shows in that disaster of a program they came up with. As others have suggested please use a proven,...
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    There is absolutely no way that you can be...

    There is absolutely no way that you can be lifting heavy and doing 12-15 exercises and only resting for 30 seconds. If you're doing a heavy compound lift there is no way you can turn around 30...
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    How the heck do you do 12-15 exercises in an...

    How the heck do you do 12-15 exercises in an hour? If you can do that many exercises in an hour I can deduce that you're probably training extremely light, leaving a lot left in the tank after each...
  • Doing more sets is pointless if you can't achieve...

    Doing more sets is pointless if you can't achieve the overall volume goal of the program. I'm not about to do 12-13 sets to hit the same volume when I could add another minute or two to my rest...
  • Uh no, we're not talking about adding more sets...

    Uh no, we're not talking about adding more sets because of shorter rest, we're talking about completing the prescribed 4 sets of 12 reps...

    Lets say 4 sets of 12 reps at 150 lb barbell weight =...
  • It does more than "help out the ego", total...

    It does more than "help out the ego", total workout volume has been shown in studies to be the more important driver for muscle growth. Longer rest periods = the ability to achieve more total...
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    If you're in a caloric surplus and lifting with...

    If you're in a caloric surplus and lifting with progressive overload you will gain muscle AND fat both, that's unavoidable.

    If you're in a caloric deficit and keep lifting thats how you reduce...
  • If you've only been lifting for a few months...

    If you've only been lifting for a few months you're not an intermediate lifter, and I'll add that most 18 year-olds don't have the muscle mass required to cut down to 10% BF.

    Usually we don't...
  • If you were losing 4-5 lbs a week I would say...

    If you were losing 4-5 lbs a week I would say your calories are "too low", but if you're not losing anything at all then they're not even in the realm of too low.

    Its not what some numbers on an...
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    You can get bigger or you can get leaner, but you...

    You can get bigger or you can get leaner, but you can't get bigger and get leaner at the same time. Don't chase abs at the expense of gaining muscle everywhere else.
  • Thread: Water Intake

    by xsquid99
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    Probably 2 litres on most days, maybe even a...

    Probably 2 litres on most days, maybe even a little less. Basically with my protein shakes and pre-workout, and when I'm thirsty.
  • Not after a few weeks, after a few MONTHS "maybe"...

    Not after a few weeks, after a few MONTHS "maybe" if you really need to for those losing large amounts of weight over a long period of time. But going from 183 to 165 you should be able to do in 1...
  • Your overall weekly calorie deficit will...

    Your overall weekly calorie deficit will determine fat loss, not when you choose to eat your carbohydrates.

    Don't forget for every 10 lbs you lose you burn about 100 calories less per day, so...
  • Thread: Stretch marks

    by xsquid99
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    7
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    1,091

    ^^^ This. "Hitting the gym" doesn't make you...

    ^^^ This. "Hitting the gym" doesn't make you bigger, only EATING makes you bigger.

    Most naturals can't build more than about 2 lbs of muscle in a month, and even that would be only under perfect...
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    Still losing over 2 lbs a week, thats excellent...

    Still losing over 2 lbs a week, thats excellent progress at this point. You can hit 200 within the next few months. Are you doing any strength training? If not then NOW is the time to start.
  • I eat 1500 cals before lunchtime even hits and I...

    I eat 1500 cals before lunchtime even hits and I weigh 15 lbs less than you do, no way are you eating 1500 cals every day, day-in day-out. Regardless, even if you think you're eating 1500 calories...
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    Go back 1 page, read the Don’t Look Past the...

    Go back 1 page, read the Don’t Look Past the Basics sticky near the top of the forum. Weight loss is always achieved with one thing and that’s a caloric deficit (eating less).
  • Both are actually better, but to assess overall...

    Both are actually better, but to assess overall bodyfat you really need at least a front full waist up exposed midsection view.

    Seems like you have a very long history of making posts like this,...
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