So i need help again

[sidstar1991]

Hey i just posted here but am thinking of investing in a home gym with dumbells. I like dumbells as i have barbell anxiety. But will try my best to build a great physique with dumbells.

Another question is how i am already training but with a trainer and i want to branch out on my own thats why the investment in home gym. I used the bodyfat measurment scale and it showed me 23.1 percent 4 months ago and now its showing me 14.4 percent. Are these any help to gauge progress? I really want a bulky and muscular physique. So if am really at 14.4 percent i dont mind bulking. But in mirror i still lool pretty round in my midsection and alot of people say i do look that way cuz i have lack of upper body mass. Any tips?

[sidstar1991]

Bump...anyone?

[Tigress84]

Those measurement methods suck. Base it on the mirror.

[sidstar1991]

So if i were like 20 percent bodyfat is it viable to bulk? I really wana be big...have access to dumbells and can buy more when i need to increase weight but for a few months i think am set. I can cut fat later right? I have zero muscle mass so in a t shirt i look very thin like the whole world is telling me i lost way to much weight(did only cardio and diet)

[Vandeman17]

So if i were like 20 percent bodyfat is it viable to bulk? I really wana be big...have access to dumbells and can buy more when i need to increase weight but for a few months i think am set. I can cut fat later right? I have zero muscle mass so in a t shirt i look very thin like the whole world is telling me i lost way to much weight(did only cardio and diet)

Post pics but if truly around 20% I wouldn't bulk

[sidstar1991]

Post pics but if truly around 20% I wouldn't bulk

I cant post pics dont have sufficient posts

Is there any point to lift weights on a cut? Im just so tired to drop kilos now i look very weak

[gbullock32]

I cant post pics dont have sufficient posts

Is there any point to lift weights on a cut? Im just so tired to drop kilos now i look very weak

Post pictures on your bodyspace; yes lift weights while dieting. You can gain some mass or at the very least preserve the muscle you have meaning more of each pound lost is actually fat.

Follow a good routine no matter bulking or cutting.

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

This website will help you find your TDEE (Total Daily Energy Expenditure):

http://www.sailrabbit.com/bmr/

Keep in mind this is only an estimate, and you adjust based on results. Stick with the estimate for 2 or so weeks and then add or subtract calories until gaining or losing weight at the desired pace.

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .7 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~2 pound per month and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-
Calculating Calories
Pre, During, and Postworkout Nutrition
How To Ask For Diet Critique
Discretionary Calorie Allowance
Macro/Micro Nutrients Explained
Clean Eating Myth
Insulin and Fat Loss
Insulin and Fat Loss 2

Protein-
Protein Needs
Protein Needs 2
Protein Needs 3
Protein Timing
Muscle Protein Synthesis

Fat-
Fat Needs
Fat and Testosterone

Meal Timing-
Meal Timing 1
Meal Timing 2

Micro-Nutrient Guide-
Micro-Nutrient Guide

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs

Calisthenics routines

Spoiler!

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min

SUPPLEMENTS

Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.

This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.

Protein

Spoiler!

Protein supplements are mostly derived from either Milk, Animal, Egg, or Plant sources. They are a powdered food item, made to be convenient to take. Their main purpose is to help you reach your minimum daily needs for protein if you cannot do so with whole foods, outside of that they provide no special benefit to muscle growth and are by no means 'required'.

Types
Whey- The most common, derived from milk and comes in either a concentrate or isolate. It is the cheapest and has a very high bio-availability, good stuff all around. Concentrate is the most common you will see since it requires less processing than an isolate. It is great and just fine for the majority of people. Isolates are another variety, they tend to have a few less carbs and fat, but cost more. They are best for people who have lactose issues.

Animal- Meat based protein, most come from the hooves and other parts that are not used in food; mostly collagen sources. These are usually not the best for bio-availability and are costly compared to a whey protein. They have the benefit of not being an issue to the lactose intolerant, but most prefer other sources for their protein needs.

Egg- From eggs, most are egg white powders. Again these cost more but have good bio-availability and do not aggravate lactose.

Plant- Best for the vegetarian/vegan, and those with very severe lactose intolerance (who still get issues even from isolate). These are sources from pea, soy, hemp, rice, and other plants. They often have multiple sources to form a complete protein source. Most cost more because of the processing involved.

Multi-Vitamins

Spoiler!

Multi-Vitamins are a good way to cover any gaps your nutrition may leave, they are not meant to (and never will be) a replacement for a wide variety of whole foods. Think of them as the spackle of the supplement world, great for covering imperfections, but you would not try and build a house from it.

Fish Oil

Spoiler!

Fish Oil is a good supplement for most, mainly because many do not eat enough fish to reach the minimum recommendation for EPA/DHA. For the most part you do not need to over complicate this one, just find a cheap and reliable brand and go for a dosage that covers your daily needs. These recommendations are 3 grams of EPA/DHA per day.

Creatine

Spoiler!

Creatine Monohydrate is the cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance.

BCAAs

Spoiler!

BCAAs (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you.
https://breakingmuscle.com/fitness/b...e-in-isolation

Fat Burners

Spoiler!

Fat Burners primarily do 2 things, suppress appetite and provide energy and focus. They cannot and will not replace a calorie deficit or a proper nutrition plan. Some have other additions, such as Forskolin or Yohimbe which may aid in actual fat loss though, but again the end success of weight/fat loss is proper diet. Work on getting that in order and then, if needed, you may want to look into a fat burner for the final push you need.

Pre-Workouts

Spoiler!

These are designed to provide energy, focus, pump, and endurance; they do so most often with caffeine and other ingredients though there are also non-stimm pre-workouts for those who do not want the caffeine rush. These can aid you if the extra energy is needed but they are not required; if you are fine without them than you can just save your money.

Meal Replacements/Mass Gainer

Spoiler!

These are often little more than a protein supplement with a lot of cheap carbs added in to jack up the calories. Really, just eat more; make a homemade gainer from whole foods: Whole Milk, Oats, Honey, Ice Cream, Whey, Peanut Butter, Fruit; all can be blended up to make a far more nutritious and cheaper gainer than anything you could buy in a tub.

CLA

Spoiler!

CLA is useless, really... Unless you are obese and even then the effects are minimal at best.

Glutamine

Spoiler!

Glutamine is pretty much useless, save your money.

[sidstar1991]

Hey i uploaded a pic on bodyapace...any suggesstions?

And im doing a dumbell focused routine...thatl get me gains right?

[Junsuiakai]

Based on your pictures.. I wouldn't worry about Bf % right now. Read through everything he posted and formulate a plan.

[sidstar1991]

So should i continue eating at maintenance which am doing now...eat at a defecit or eat at a slight surplus

My end goal is to have a buff physique

[sidstar1991]

Bump...anyone ???

[sidstar1991]

Bump...lol sorry for many bumps but can anyone answer my last Question?

[Junsuiakai]

Based on your pictures.. I wouldn't worry about Bf % right now. Read through everything he posted and formulate a plan.

This guy said it all ^^

It'll realistically take you 6 months of productive and smart training to notice genuine differences. It'll take you 2+ years of smart and dedicated training + nutrition to become buff lol.

If you half arse your training and nutrition, a year from now you could look the same or barely make changes.

As I said, read through everything he posted and formulate a plan.

It.would be recommended to eat around maintaince and get on a proven program. It's unfortunate you are afraid of the barbell because weight wise, it'll be very difficult to progress with only dumbells.

If you are serious enough, you should get into the gym and make friends with a barbell. The only way you'd eventually progress on dumbells is to do a ton of sets and reps, which is not optimal.

Realistically you'll buy 50lb dumbells max, okay 5x20 eventually? Then what... Just one example why Dumbell training alone is not optimal.

However it could work St first and I'm sure there are Dumbell specific programs, but for how long you could run it. I am not aware.

Read what he posted and stop expecting us to baby you. You posted a whole glossary of information at your disposal.

If you are expecting huge changes in a month or two, then you are wasting your time. This is a life style, it isn't a quick fix, or a temporary solution.

If you have legitimate questions, about training, nutrition ect, feel free to ask, but stop asking basic questions, such as Bf, what yoy should eat, if cardio is a good idea ect, it's all in the post he made.

[sidstar1991]

Thank you....il try my level best for making friends with the barbell.

[grubman]

Those measurement methods suck. Base it on the mirror.

What she said! I've posted this time and time again, but for some reason newbies with no muscle mass seam to think body fat % is an important way of measuring success and progress...IT ISN'T

If you look like crap in the mirror at 25% and look like crap in the mirror at 10% how does it matter...you still look like crap!

Read post #7 and learn something. Forget about stupid numbers like body fat % for now...if there isn't a solid base of muscle underneath, it doesn't mean anything.

[sidstar1991]

Hey sorry for posting again but what would eating at maintenance do for me? I see on that nutrition thing that eat at defict to lose and surplus to gain so if i eat at maintence can my back and biceps and chest all get bigger as i look weak in those aspects?

Im very greatful for all your replies.

[Junsuiakai]

hey sorry for posting again but what would eating at maintenance do for me? I see on that nutrition thing that eat at defict to lose and surplus to gain so if i eat at maintence can my back and biceps and chest all get bigger as i look weak in those aspects?

Im very greatful for all your replies.

read before you ask..

[sidstar1991]

Hey the counting calories link isnt opening....any other link?

[gbullock32]

Hey the counting calories link isnt opening....any other link?

It is working fine for me.

https://www.sailrabbit.com/bmr/