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Jason Blaha said for an average height person they should aim:

315 squat, 415 Deadlifts and 215 bench if was not mistaken for sets of 5x5 except for the DL 1x5.

I am 5ft2inches therefore what...

i have a dog of my own from the shelter. Love him so much!

But not just for back, i do chest flyes, incline bench on top of bench while on ICF5x5 there is only bench press. This i will surely lose development here right?

When you say you wont lose...

I am a novice who have been doing PHAT for a few months. I have been lifting seriously for about a year now. Im planning to switch to ICF5x5 and start over from there. My question is, when changing...

its a chicken noodle with 3 chicken dumplings

i gueestimate to be 388kcal 60c/11p/11f

http://i57.tinypic.com/119cccy.jpg

205 Bench, 315 squat, 395 Dead ,,

my goal is to increase my big 3s and hypertrophy...

if i keep doing 5x5, i dont feel im doing hypertrophy specific move as all of them are compounds.

need suggestions bump

Bump.

I mean if i can handle the workload can i add another squat day?

I did ICF 5x5 for 2 years now, but its a FBW and i need more specific splits..

So i am currently doing my modified version of PHAT..

I do

Lower Power: main lifts squat 5x5 + deadlift

Upper Power: main lifts bench 5x5

Lower Power: main lifts squat 5x5

Or can the nutrition facts be wrong? cause wholemeal club sandwich was just 27c/14p/7f .. and the ciabatta was 18c/26p/19f .. the ciabatta 1/2 foot long..

What i have left for that day to be exact.. i had breakfast earlier..


what do you mean inaccurate condition? i weigh myself every morning..

Yesteday i ate about 1200cals at lunch.. 2x Wholemeal sandwich and 1 ciabatta bread .. all of these fits into my macros and is still in my calorie target...

but then why did i gain 4pounds today?...

But do you think my TDEE will be more or less?


The difference i think will be probably one is LISS and one is a HIIT..

if i burn 300 calories by doing LISS and 300 calories by doing HIIT.....

So currently im doing soccer 3x a week. I play semi-pro soccer, and now i dont think i want to continue to pursue my soccer career. So i want to stop playing soccer and substituting my cardio with...

anyone else?

I know you should hit your fat and protein macros. then you have extra calories to fill in with any food you want.

how should i know how much calorie i am consuming when i eat out. For example...

^^

i did not record myself squatting, but this video is exactly what i do when squatting

=z1QgvZWsCq4

on each of his squat, his ass goes up first, then his upper body.. is this bad form or...

Yo dude, i cant get a boner for some reason.. im like 18 and is this because of my diet? my fat intake is only around 50g im 5ft2..

can this be the cause? or is it because i lift to much?

Yesterday i went 1500 calories above my maintenance.. but why am i not seeing any bloat today? it seems that my body is bigger and fuller..

and should i lower my intake today? or do some cardio?...