Hi

Ive been cutting since may to now and im down 20 kgs 105—>85

Last month ive stalled a little bit and dont know what could be the reason

I eat reasonably clean and diet on 1900 kcal since may (i used to do refeed days every 2 weeks so it took longer than it should)

Im 186 cm

What kind of diet would be the most effective? I want to go 6… Read more

Will do everything you recommend, thank you!!

i cant post photos :((

sorry

220 g protein

450 g carbs

150 g fats

i eat at

7:00 am

11:00 am

15:00 pm

19:00 pm

23:00 pm

around that times

220g of protein from

400g of turkey

50g of whey

75 from protein yogurts

is typical day

carbs

I eat around 450

150 before training

from rice and macaroni and LOTS of milk

fats

I usually use fats just to bump up calories so I will add 500ml of milk + 4 tbsp of peanut butter mix and that’s it i just chug it

I also eat NO vegetables and It really starts…

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Hello

What macros would u suggest for me for a bulk and what foods would u suggest to make my everyday base?

Ive wanted to start a proper bulk phase in which i truly do everything on point.

My weight is 105 kg (231 pounds) height is 186 (6’1 ft) and age is 18

Im willing to do whatever is deemed the most fruitful in terms of results, so high carb lower carb doesnt matter as long as it gives me effects.

Also, does food quality matter? if say i do 500 of…

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no but i can get it if its needed to say what is happening

had a bloodwork done few weeks ago and my TSH levels are 5,5 (where 0,5 to 4 is considered normal)

what could be the issue?

i eat relatively healthy and sleep alot, one thing that comes to my mind is that ive gained 90 pounds since 3 years ago i started lifting and that could impact somehow, but im not obese ( 225 pounds at 6’1, and can see the abs

I do full body training and my question is whats the reason behind eating protein in the training day BEFORE the training? I get aminospiking, but what’s the point of it if there isn’t a stimuli happening from previous training?

Hello people

I’ve been doing FBW eod for 5 months now

i did 2 diff sessions back to back which looked like this

ses 1

leg curl (lying)

smith squat

leg extensions

hammer chest press

tricep seated dip machine

one hand lateral raise

one hand machine lat row

upper back row

seated calf raises

tricep ext

cable curl

ses 2

leg curl seated

Hack Squat

leg extensions…

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Hi Ryan, thank you for the macros youve given me, ive used the recommends from others and it seems like the calculations you’ve made are exactly what i should be doing. Again, thank you! will do what u recommend

Hi Peter

on 4000 kcal i gain about 0,5 kg per week, i will up the protein to 280 grams a day as you said. i dont really feel the difference on less/more carbs to fat ratio, whatever ratio i eat of carbs and fats in a day seems to not make much difference, however i always eat about 150 carbs before training and it makes a helluva difference,…

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Hi Phoebe

i don’t really know much about dieting so i just ate 4k of kcal and got 200 protein in. do you recommend some tactics to diet better? as in should I space my protein orrr would some foods work better?

I will do more carbs before workout!!

Hi Jordan

definitely fats, carbs make me sleep !

Hello guys and girls

I’m 186 cm and weight 100 kg lean, been working out for 3 years

what should my diet look like? do some foods work better than others?

currently I was eating 200 protein a day and 4000 kcal but didn’t care about fat and carb ratio, just ate 200g of protein and the rest is from carbs and fats, any advice?

hi Rich

i do it eod, do you think i can add a movement for chest if its basically almost recovered the next day?

Hi, ive been doing FBW for 3-4 months now, i got it from Jordan’s video but dont know if i did everything perfect. can you guys tell me what to change?

ses 1

leg curl (lying) 1 set 5-8 reps

squat 1 set 5-8 reps

leg extensions 1 set 5-8

calves 2 sets 6-8

incline smith bench press 1 set 5-8

tricep dip seated machine 1 set 5-8

yates rows 1 set…

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Louis

never did

I feel my chest excellently during pec deck though, do you think I could build it just using pec deck and dips?

Haider

3 months

Hi Marc

I’ve done correct form for 3 months, I’m doing fwb every other day and my nutrition is 100% sufficient because other muscles grow well

yes i do have them, do you think weighted dips can help though ?

Yes and I talked with them, corrected my form with them, it just seems like my chest isn’t responding.

Do you think dips and flyes only could substitute presses for good?

Hello guys

I have a lot of issues with my chest training

First of my problems is during presses my chest is never a prime mover, I’ve never felt burn/sick contraction in it (I did in biceps triceps & shoulders and they grew waaaay bigger).

I’ve changed my technique many times by

changing grip width, changing machines, changing elbow…

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Christian

How can I gain access to photos then? I’d like to set up profile picture and stuff and no permit

Oscar

I’ve sent you a dm on ig

lolek3554 is my account

Triceps and shoulders grew, chest almost non existent

Guys the page doesnt allow me to put any kind of photos on forum or on my profile, perhaps its the fact that im new member that blocks the access to photos but for some reason now im unable to send any kind of image or video. The error says its ‘Upload Failed! Error was: Unable to create (image) . Is its parent directory writable by the server?”

where can i send them?

Sure, where do you want me to send you a video example?

Hi. Ive been training for 2,5 years now (18 now) and progress is steady (100 kg with visible abs) except my chest. What could be the issue?

my current split is upper lower 4 times a week

i do

2 sets of incline press on hammer (6 reps till task failure)

1 set of chest machine press on hammer (6 reps till task failure)

1 set of upper pec flye…

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