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09-30-2022, 06:47 AM #31
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09-30-2022, 09:34 AM #32
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
You look great... but realistically on a woman that's more like 16-19% in my opinion, which is really lean.
I believe the difference would be like 6-10% points adjusting from man to woman. To me you look similarly lean to a male at about 11-12% just from that one angle.
TBH the % doesn't really matter... you're still very impressive. Distribution also matters tho... it's hard to say without observing area each sex tends to store more fat in.Last edited by AdamWW; 09-30-2022 at 09:42 AM.
"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-30-2022, 05:39 PM #33
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09-30-2022, 10:12 PM #34
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
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10-01-2022, 03:46 AM #35
Thank you so much to all of you!
At the end of the day bf% doesn’t mean a thing as long as you like what you see in the mirror. Hence why I haven’t tested it in a long while.
Thank you for the appreciation on my shoulders/traps. It’s the first thing that people notice when they see me and the reason why people often ask me if I’m a swimmer (lol…that pisses me off). I wish I had better legs genetics but I’m working on them….
Oh, and don’t worry about thinking I was a dude lol.#benchesmorethansquatcrew
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10-01-2022, 06:41 AM #36
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10-02-2022, 05:13 AM #37
Yes TEF from fats and carbs are outlined in Lean Gains, Martin Berkhams book. But the impact is negligible compared to protein so I'm not so much concerned. I appreciate you constantly riding my ass and trying to dunk on me here though it's amusing.
Thanks I understand. It still helps to measure, so we can record and track if progress occurs.
No idea what others are like here but I agree.
Thank you everyone for your responses. I'm taking them all on board here and they all help me in comparing and finding out what I can aim for.Last edited by leanbulk1; 10-04-2022 at 02:18 AM.
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10-04-2022, 02:18 AM #38
04/10/22
Martin Berkham revealed in a FAQ I found, 2g of protein per bodyweight is all one really needs. I'm about 85kg now so I think 170g protein's fine for me. IDC about satiety. I was used to eating little before all this gym stuff anyway a couple months back. But it'd sabotage myself with excessive high calorie low nutrional foods.
Now that I'm counting calories and macronutrients it's a thing the past. I'm happy with what I've learned so far. I've already lost some fat and gained some muscle, so that's cool.
170g fits nicely compared to the 140g, 240g then 200g I was doing. Will help my wallet too. It's not too far off from the sticky calculator here either. Maybe an 45g extra or something iirc.
As we all know, science is never settled. It's always on going, changing, with new studies and or discoveries with new methods of testing. Again preaching to the choir; it's best to take a holistic approach, rather than a purely one sided theoretical, clinical, vacuum trial or gym bro practical approach. So this number is within the realm of what other similar body types and activity levels here are getting too.
Of course now that I'm consuming less protein I'll be burning less calories. So I wonder, why not just eat less calories? Right now I'm still forcing myself to just eat at a 500 calorie deficiency. Can I simply consume a greater deficiency of 500 cals without compromising MPS (muscle protein synthesis), muscle maintenance, carb, fat, minerals vitamins rdi and energy levels? This will be the next thing I'll research I suppose. In the time being I'll stick with a 500 calorie deficiency.
It's also neat to see rdi approximations of minerals and vitamins on the Cronometer app. Just switched last night from fat secret. I'll have further fun researching these topics and their sources.
Also I'm wondering if I should compensate the ingested protein lost due to TEF and bio availability of foods to fully reach 170g for pure MPS. Something else for me look into.
Currently I'm reviewing my workout program. I think I'm starting a new program today. Will ask for advice / review soon.
Thanks for your responses everyone.Last edited by leanbulk1; 10-04-2022 at 07:02 PM.
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10-04-2022, 06:50 AM #39
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10-04-2022, 10:33 AM #40
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10-04-2022, 10:40 AM #41
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10-04-2022, 12:56 PM #42
I technically made all the best gains of my life doing just that. This would've been the first 5 years of my lifting career, so not just newbie gains. I know plenty other dudes who did the same. In fact, I'd say all the people I know who have the best physiques don't really track.
I also remember MrPb (RIP ) posting a study where the weightlifters who naturally ate "ad libitum" actually gained the "ideal" amount of weight per week for lean bulking:https://forum.bodybuilding.com/showt...9122713&page=1.
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10-04-2022, 01:07 PM #43
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10-04-2022, 02:26 PM #44
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137130
Yeah it's interesting how it can work out that way... I have definitely noticed the same in many people. At times, myself included. I think much of it comes down to being more intuitive with recovery than anything else... knowing when to go light or take a break instead of being forced to grind yourself into the ground can do wonders.
"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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10-04-2022, 03:50 PM #45
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10-04-2022, 03:59 PM #46
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10-04-2022, 04:04 PM #47
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10-04-2022, 05:10 PM #48
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10-04-2022, 05:21 PM #49
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10-04-2022, 05:32 PM #50
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10-04-2022, 06:59 PM #51
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Great read, thank you! MrPB GOAT!!
Unfortunately I'm already 14 weeks into my dreamer bulk gaining at least 0.7% body weight a week. I was planning on doubling down for another 14 weeks too, but now this study has me thinking about taking it slower. Really glad you posted this Strawng bro!
Answers in bold and blue► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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10-04-2022, 08:09 PM #52
Hobby. 1000% effort for 0.1% results is a bit dramatic. The time I've taken to learn more about this subject has passed. I could've spent it scratching my ass. I'm glad I invested the time in this. Everyone's different.
The basics is basically follow the sticky calculator. I like to question everything. What pros? Bodybuilders go through rigorous, thorough theory, or at least their advisors do.
Maybe. I wouldn't know. I love lifting and I'm not coming up with my own theories. I'm simply gathering as much information and filtering what's true. I've already lost a nice amount of bodyat and gained muscle in the past 6 - 7 weeks.
Thanks for the link it's an interesting short read. Everyone's different and has different goals. How much bf did you gain while gaining strength those five years? Were the people with the best physiques who don't track, tracking before? Are you all meeting your mineral.and vitamin RDIs?
If you gained negligible body fat and your great physique friends don't know much about nutrition, congratulations on your success'. I would still like to take some time to learn about a subject that greatly interests me as opposed to winging it and over/ undereating because I may not be as lucky as you all.
Eventually I'll be able to wing it as well while I'm internalising all this.
Correct me if I'm wrong, natty means natural. I don't know how you got that impression by reading any of these posts.
Yummy, I'll probably indulge in a pizza once I'm done cutting with calorie deficiency and move onto a surplus for bulking.
I'd like to suggest/ remind you of Reverse Pyramid Training and lifting AMRAP (as many reps as possble). Meaning, stop when you think you have one rep left in the tank, or when you think your form will be compromised.
For example, for me my goal is hitting 8 reps on the first set before I add weight for the next workout.
Week 10
Bench press
100x7
95x7
90x7
Notes: Keep at it
Week 11
Bench press
100x7
95x8
90x9
Notes: Didn't hit my goal, but I increased reps on second and third sets
Week 12
Bench press
100x8
95x9
90x10
Notes: Hit my goal, I can increase next week's load by ~2.5%
I found this through Martin Berkhams book. He explains it better than me on this blog:
Leangains.com /reverse-pyramid-training-guide/
Leangains. com /reverse-pyramid-revisited/
He didn't invent it. I'm just saying this is where I discovered it. He's had thousands of clients and only does what works. Here's another source on RPT written by Randy Herring and posted here on the bodybuilding website. He has over 20 years personal training experience.
bodybuilding.com /content/reverse-pyramid-training.html
Hope it helps.
🤟😛🎸
Congratulations and all the best bulking. Thank you for your response too.
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10-05-2022, 06:14 AM #53
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