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12 latest health benefits of matcha green tea powder rosenguyen3200 Not only possessing a special taste, making delicious drinks, matcha green tea powder also brings great effects to health. The use of matcha green tea powder has been proven by scientific studies. Matcha is also known as a green food of the 21st century. Let's explore the magic of matcha now! matcha powder Uses of matcha green tea powder #1 Boost brain activity L-theanine and Caffeine are two key keys in matcha to help keep your spirits up. Similar to coffee and other teas, matcha contains a dose of caffeine with the effect of keeping the mind awake. This content is not too large, when combined with L-theanine, it will create a feeling of concentration but relaxation, comfort, and stress reduction. # 2 Anticancer message Using matcha regularly can reduce the risk of cancer, by using matcha with the antioxidant strong, it helps prevent the formation of free radicals, preventing cancer cells from growing and...

Upper/Lower advice jsteelz Hi I’ve currently been running a 4 day split found on aworkoutroutine, but I don’t feel like it’s enough volume for me. After doing some research I was thinking of changing to something like this: Monday - Upper (Strength) Bench 3x6-8 Row 3x6-8 OHP 3x6-8 Pull-ups 3x6-8 DB Incline Press 3x8-10 DB Side Lat Raise 3x8-10 Barbell Curl 3x8-10 Tricep Pushdown 3x8-10 Tuesday - Lower (Strength) Squat 3x6-8 Deadlift 3x6-8 Leg Ext 3x8-12 Leg Curls 3x8-12 Calf Raises 3x8-12 Abs x8-15 Wednesday - Rest Thursday - Upper (Hypertrophy) Flat DB Press 3x8-12 Seated Cable Row 3x8-12 Seated Arnold Press 3x8-12 Wide/close grip pulldown 3x8-10 DB/Cable Flys 3x8-10 Facepulls 3x8-10 Dumbbell Curls 3x8-10 Skullcrushers 3x8-10 Friday - Lower (Hypertrophy) Squat 4x8-10 Leg Press 4x8-12 Hip Thrusts 4x8-12 RDL 4x8-12 Leg Ext 4x12-15 Leg Curls 4x12-15 Calf Raises 4x12-15 Abs x8-15 What I’m concerned about is maybe it’s overkill and going to en...

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Abs-Workout Cris35222 Core training makes you a better athlete in just about any strength or speed sport, says Stuart McGill, Ph.D., a professor of spine biomechanics at the University of Waterloo. That's because a strong core lets you transfer more power to your limbs so you can punch harder, smash a drive farther, and kick a ball with more force. https://ift.tt/eA8V8J October 01, 2021 at 09:37AM Bodybuilding.com Forums

Abs-Workout Cris35222 Core training makes you a better athlete in just about any strength or speed sport, says Stuart McGill, Ph.D., a professor of spine biomechanics at the University of Waterloo. That's because a strong core lets you transfer more power to your limbs so you can punch harder, smash a drive farther, and kick a ball with more force. https://ift.tt/eA8V8J October 01, 2021 at 09:34AM Bodybuilding.com Forums

I think I was overtraining my legs with cardio. Darkius I noticed a pain above my knees, like the connective tissue or tendons where getting strained. I thought that was a weakness I'd have to strengthen. So I did my exercises where I could. I've been going to the gym across the street, 30 minutes here, 30 there, 2-4x a day most days getting my treadmill and bicycle time in spirts. Thats in addition to weights. I thought since I rode 2x11 miles once a week in 2019 that I should be able to ride an hour a day now. I also thought that since I went on 3 mile hikes with my friend, some much longer, once a month at least a while ago, that walking on a treadmill 20-40 minutes here and there was fine. I was trying to burn extra calories to lose weight. Ah yeah, calorie reduction and volume should ring a bell. I'm glad I caught it. Hopefully I did not develop a long term tendinitis. I need to ask my trainer what volume I should do. I did notice during weight sets she would let ...

In need of help with diet portions TheeMuscleWiz I'm 17 and don't have a full understanding of these kinds of things. I'm following the: living-large-jay-cutlers-8-week-mass-building-trainer, and I went to the calculator and it told me to do: TARGET DAILY CALORIC INTAKE: 3325 CALORIES PROTEIN: 333 G PER DAY CARBOHYDRATES: 333 G PER DAY FAT: 74 G PER DAY And the caloric intake for the showed portions was: Calories: 4,690 Carbohydrate: 487 g Fat: 95 g Protein: 469 g I was wondering if some can help me with the portion that I should take in. Thank you. https://ift.tt/eA8V8J October 01, 2021 at 08:02AM Bodybuilding.com Forums

Advice for a possible sprained ankle? vventure23 I’m following Jaime Eason’s 12 week trainer, just started week 7, and while I’m having AMAZING results… tonight I twisted my ankle coaching my kid’s soccer team 🤦‍♀️ Definitely going to have to miss some legs days (there 2 legs day / week in this program) and I’m not sure what cardio I can do either (which is most days of the program). I’m thinking of putting the 12 week program on hold, doing upper body stuff and no cardio for a week or two, and when my ankle feels up for more jumping back where I left off… does that sound like a good idea? Or should I restart when I’m ready? Or possibly just keep going and just skipping legs days?? I’m a newbie, be nice 😀 https://ift.tt/eA8V8J October 01, 2021 at 07:23AM Bodybuilding.com Forums

The energy cost of muscle-protein synthesis AdamWW The current/active thread related to 'main-gaining' sparked in me a familiar - but somewhat unique - course of thought which im not entirely sure has been discussed here before, so I'm curious what people have to say about it. When we discuss a calorie surplus in the interest of gaining weight for 'bulking' of any kind, typically we are referring to a rate of fat gain; 3500 calories of excess energy results in ~1lb of fat gain, the standard goes. So for example, if someone goes on a 250 calories / day surplus, they gain roughly .5lb of fat in a week, or about 26lb in a year, etc. Now what got me scratching my head is related to someone's capacity for muscle gain specifically, and how that contributes to the net total weight gain over a period of time... because if someone gains 26lb of fat in their first year of lifting while in a 250 calorie surplus... that's only the fat mass... what about the muscle...

How much i appear weight 6 foot 140.6 lbs with shorts night 139.2 lbs 7:00 am Fernando9700 I think 22-25% Attached Images 20210930_190009.jpg‎ (45.8 KB) https://ift.tt/eA8V8J October 01, 2021 at 03:05AM Bodybuilding.com Forums

Stubborn Fat Gut Problem Phil2021 So my problem is that I always seem to have fat around the gut I just can't shift. This is a real pain in the arse for me. Literally I don't think I have any fat anywhere else just around the gut. So it literally seems to mean that I would have to hit a pretty low body fat content ratio to get rid of it. I already have a pretty good diet of pasta, rice, vegetables, chicken, vegetables like runner beans, sweet corn, cauliflower, brocali, etc. Admittedly I don't exercise throughout the week as in down the gym or jogging along the road but I have to work I can't just chuck work in and do gym stuff all the time as I need money to live on. I do building work for 4 days per week (various tasks, light & heavier blockwork tasks). I also do security guarding for 2 days a week. The other two days I and doing jobs around the house in the garden & running around in the car getting stuff. So while it's not the most active I wouldn'...

https://youtu.be/IODxDxX7oi4 Johnpau464 A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. https://ift.tt/eA8V8J October 01, 2021 at 12:34AM Bodybuilding.com Forums

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Sauna in my gym has what looks and smells like mildew. Darkius Everywhere feet go, the wood is kind of blackened, and smells like mildew. But the other guys say mildew can't survive at this temp. They say it is just sweat stains. Women seem to avoid the sauna. Too much mildew, or too many guys? I'm no longer convinced I'm improving my health by using it. What do you think the black coloring is? How do I get the gym to have the wood resanded? I'm tempted to use the jacuzzi again. But isn't chlorine pretty unhealthy? https://ift.tt/eA8V8J September 30, 2021 at 10:01AM Bodybuilding.com Forums

Push ups to make body better 3ighyyy A push up is a conditioning exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes “Push-up.” Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/push-up . A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, and some martial arts disciplines. What muscles do push-ups work? Done properly, the push-u...

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tricep extensions, back pain? squid1998 I am a complete beginner with some very weak triceps. During skullcrushers (lying tricep extensions), my triceps activate, but I also get soreness in my back (under shoulder blades and along the sides). Using a massage ball on these areas, I realized how tender my QL/lats were. I don’t use any weight either. My arm definetely moves/shakes a bit and I’m trying to work on this, but I’m wonder why I keep getting back pain? And will this go away when my triceps get more strength? https://ift.tt/eA8V8J September 30, 2021 at 07:45AM Bodybuilding.com Forums

HIIT Workout to lose fat saso233 You don't need a gym membership, fancy equipment, or even much space to get in a great sweat. In fact, you can do this 30-minute HIIT workout at home without any equipment at all. All you need is enough space to crank out a burpee (about the size of a yoga mat) in order to reap the benefits of this efficient, effective workout. After all, high intensity interval training, (HIIT for short) helps you build strength and boost your cardio at the same time. Plus, it burns 25 to 30 percent more calories than resistance training, cycling, and treadmill running, so you reap more benefits in a shorter amount of time, according to a study published in the Journal of Strength and Conditioning Research. HIIT also comes with all kinds of other perks, like strengthening your heart, helping to lower blood pressure, and even increasing your metabolism and calorie burn post-exercise (a bonus known as EPOC). Yep, you really can score all of this all without l...

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Traps still sore , but from calistetics Bang973 I did some core body weight xaliteics the other day like toe touches windmills different and, idk why but traps have been sore there good now but just wondering cause I never knew if I'm sore from body weight **** like push ups or maybe doing something physical like having sex - should you lift weights when your body is sore from doing something light. https://ift.tt/eA8V8J September 30, 2021 at 05:20AM Bodybuilding.com Forums

Do This Everyday To Lose Weight | 2 Weeks Shred Challenge michjem9 new program for this month! I realised from the latest before/after results video that a lot of people tend to do just 1-2 weeks instead of the whole 4 weeks programs. You obviously won't lose as much weight or get as much results, but a 2 weeks program is easier to commit to, and you can always do it twice! Attached Images j.jpg‎ (48.7 KB) https://ift.tt/eA8V8J September 30, 2021 at 05:00AM Bodybuilding.com Forums

Motivational support request userUZWVCKWWPDP So firstly hello, new here, long time fatty first time committing or at least think I’m committing. I’m doing this for all the right reasons health wise however I hate myself so kinda “ don’t do it for them do it for you” I’m afraid doesn’t work as sitting in a dark room stuffing my face and smoking weed worked. Im 34 male an alcoholic and an addict, I have mental health labels bla bla bla of which one is a eating disorder. My big failing is “ **** it “ I’ll be epic at this diet and exercise lifestyle change for circa 2 weeks.. then I’ll fall. How has everyone else found daily motivation? Weekly check ins ? Im broke as ****, so I can afford a gym membership but that’s it so trying to find a way about having a like PT that won’t fall for my **** and excuses and will give me tough love and some hard motivation. Has anyone any tips on how to at least get a small proportion of this ? This isn’t easy, and im not expecting easy ride, I jus...

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Does keto cut out whole food groups? Darkius Fruits and grains have sugar and starch. They also have a wide range of nutrients, some of which might not have been isolated and identified yet. Vitamin pills don't cover everything. So if carbs are bad, and if keto cuts out fruit and grains, then how is the loss of nutrient variety justified? I say just avoid bleached grains, processed fruits, and anything with ingredients from sugar beats, sugar cain, or corn syrup. If a diabetic is afraid of fruit, take some fiber powder with the fruit, but don't cut out the food group. Please educate me if I'm wrong. https://ift.tt/eA8V8J September 30, 2021 at 02:42AM Bodybuilding.com Forums

Offset J-Hooks? vristang I'm trying to get into a better position for squats. I can't get comfortable with my hands inside the j-hooks. There isn't enough room left on the bar outside of the j-hooks to fit my hands before lifting off. I remember seeing someone was developing an offset j-hook for this very reason (moving the j-hooks closer to the body), but I cannot find the vendor now. This was probably 1-2yrs ago??? Anyone know what I'm talking about? https://ift.tt/eA8V8J September 30, 2021 at 02:28AM Bodybuilding.com Forums

Do you find this TDEE estimator to be fairly decent? EliKoehn Someone a while back posted one that got praised by most of the regular posters here as being right on the nose of their own careful tracking; however, I can't find that one anymore. I lose steadily on the amount I've selected, so I'm not worried that it's especially high, but for future reference, what do you all think of this one? https://tdeecalculator.net/ https://ift.tt/eA8V8J September 30, 2021 at 01:59AM Bodybuilding.com Forums

Squat form oakley1993 a few years ago I hurt my back doing a squat. since then I have been very careful but wanted to make sure my form is good. I took a video the other day and wanted to see if I need improvement or if im doing it ok. sorry if the video is not great. I had to put some spaces in the link as it would not post ht tps://streamable. com/5a28yf https://ift.tt/eA8V8J September 30, 2021 at 01:23AM Bodybuilding.com Forums

Push up chalange Lama120 30 days push up chalange you can do it at home daily exercise!! https://ouo.io/dNrq0JW https://ift.tt/eA8V8J September 30, 2021 at 01:09AM Bodybuilding.com Forums

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Choosing a motivational song marsovac9 Hello, I would like you to recommend me some motivational music for training. I'm bored with my playlist :( https://ift.tt/eA8V8J September 30, 2021 at 12:06AM Bodybuilding.com Forums

Most people should do maingaining/lean bulk phases, and only cut if obese? Animal2692 Alright this may spark some controversy, but hear me out first. I'll use males as an example. I think they should alternate between maingaining and lean bulking phases depending on a bodyfat range of 12-20%. With maingaining, you eat at maintenance calories and with a 'lean' bulk, you eat at a 100-200 calorie surplus. If 12% bodyfat, lean bulk. Once 20% is reached, maingain to 12%. If over 20%, cut. At around 12% bodyfat, it becomes way too slow to keep maingaining, so lean bulking would be the way to go again. Also, both 12% bodyfat and 20% body fat are healthy levels without performance being impacted. You can also monitor performance in the gym to see if maingaining is working. If you're progressing, you're building muscle. The main point of this post is to constantly be in an anabolic state. From what I'm seeing, we have an epidemic of cutting and wanting to be lean and n...

Personal way for larger arm muscles marsovac9 Perform bicep curls. - Bicep curls work out the muscles in your upper arm. Hold a dumbbell in each hand with your arms straight. Curl the dumbbells up towards your shoulders. Pause briefly and lower them again. * Do two or three sets of 8-12 repetitions. Building Arm Mass with Compound Exercises. - Do bicep curls to shoulder press to build your biceps and shoulders.[4] Your biceps are one of the main muscle groups in your arms, and working out your shoulders will help increase your overall body strength. Stand with your feet shoulder-width apart and hold the dumbbells at your sides with your arms fully extended and your palms turned inwards, curl the dumbbells to your chest, then press them over your head before reversing the dumbbells to the starting position. * Do between 8 and 12 reps, and 3 to 5 sets. Rest for about 45 seconds between sets. This exercise may also be performed with a kettle bell or barbells. - Do chin-ups to wor...

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Im 22, 378 lbs, Help? DG78 Ive always been a big guy, ive always hated my reflection Ive been going to the gym for 2 months now ive lost 22 pounds but im going up in weight again I need help losing weight I know cardio, cardio and more cardio but after work (when I work out) I dont have energy to hop on a treadmill and walk a mile I need motivation to do cardio or whats the best cardio to do I need tips on what to eat and what to stay away from I watch tons of videos on the internet and it feels like they all lead me in different directions, I have no idea what diets are good and what are bad for me I dont know what calorie intake I need to be in just please…… help me. https://ift.tt/eA8V8J September 29, 2021 at 08:28AM Bodybuilding.com Forums

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My Transformation (so far) Piranha89 M/32/5'10" [200lbs > 168lbs = 32lbs] (5 months) Looking to cut until Thanksgiving. Figure I'll get to 160 lbs at least, by then. Attached Images putxddfa86q71.jpg‎ (64.1 KB) https://ift.tt/eA8V8J September 29, 2021 at 03:53AM Bodybuilding.com Forums

Getting back into things Spanishdream Hello, I've recently got back into the gym after about a 4-year break. I lost interest after a shoulder injury playing football/soccer. I used to post here a good while back but I need some advice & I know this place is great for it. I'm in an awkward position. I've read all of the stickies but I'm not sure where I stand on workout routines coming back into it. I still have a good amount of strength and my focus at the moment is losing fat. I have around 20lbs to lose if I estimate correctly. I have been mostly following my old routines that were centered around a progressive overload with the big lifts in Squats, Deadlifts, Bench Press. I've been at this for around two months now doing 3 full-body workouts every other day with a rest day on Sunday. I am absolutely exhausted all the time and my recovery has been getting progressively worse. My moods and exhaustion have reached the level of almost falling asleep at work...

Vince Gironda UGottaBeAFreak Any old timers on here that know any rare/secrete Gironda diets, Exercises, Supps, ETC? Or even train at Vince's gym? I heard that he put Charles Fautz on some type of Liver and Tomato Juice diet. Share your story's, Thanks. PS I tried most of his diets/supps, and read all his books, so i'm not a newbie lol https://ift.tt/eA8V8J September 29, 2021 at 03:39AM Bodybuilding.com Forums

Looking to buy a used stairmaster, but I don't know what to look out for Iron_Chef I found one for $1000 used the company owner said its in "great" condition. I'm checking it out tomorrow. He bought it from a gym that went bankrupt right before the pandemic apparently in 2019. He said no damage to it just used. No warranties unfortunately, he said if in 6 months there's an issue he'll take care of it, but you know how that goes. Any advice? Nautilus Sm916 I believe is the model or at least that's what it looks like. Reps for all who can help, thanks guys https://ift.tt/eA8V8J September 29, 2021 at 03:37AM Bodybuilding.com Forums

I have a big potential of naturally bodybuilding Fernando9700 What is my bodyfat DEXA? Attached Images 93613856_1079652499078812_8701730322972147712_n.jpg‎ (55.6 KB) https://ift.tt/eA8V8J September 29, 2021 at 02:58AM Bodybuilding.com Forums

10x3 mdonnelly80 https://www.t-nation.com/training/th...nce-of-10-x-3/ Does anyone have experience with this program? I'm considering giving it a go but want some reviews first. Thanks! https://ift.tt/eA8V8J September 29, 2021 at 02:29AM Bodybuilding.com Forums

Any improvements that I can make? sufcboy95 Been doing a PPL 3 on 1 off for a while and enjoying it. Got an A and a B workout for each day. A-heavier weight less reps B-more reps less weight So PullAPushALegsAoffPullBPushBLegsBoff etc Pull A- Pull ups Deadlift Shrugs Lat pulldown Seated Row CG pulldown SA Pulldown/Facepulls superset 2 Bicep exercises Push A- Bench press DB shoulder press Incline Db press Machine shoulder press Cable flys Lateral raises 2 Tricep exercises Legs A- Squat RDL Leg press Leg curl Leg extension Calve raises Pull B-same as Pull A however Deadlift swapped for BB Row Push B-same as A but bench swapped for Db press, incline Db swapped for incline bench and Machine shoulder swapped for military press Leg B-same as A Lot of volume I know but seem to be recovering fine and really enjoying doing both low rep and high rep. It must be said that my main goal is to build size. Is there anything I could improve? https://ift.tt/eA8V...

Trampoline for knee injury. Darkius The cartilage behind my knee cap has a crack. My doctor said years ago I had a 20% chance of needing surgery but to avoid high impact, and that I need to do weighted squats and avoid impacts. I can't run on hard surfaces, not even grass, but can on sand dunes and the thick padding some playgrounds have. So I'm wondering if jumping on a trampoline would improve things any. I don't have that doctor now, different insurance. My knees don't feel ready for weighted squats yet. Body weight squats hurt after 10, if I go down far. They are fine if I do half squats. I'm planning to do full squats in a pool so buoyancy helps me at the bottom. Bicycling also feels good. Springs could have the same benefit as the pool but no chlorine. https://ift.tt/eA8V8J September 29, 2021 at 12:51AM Bodybuilding.com Forums

Does it matter feeling the muscle jaxqen I had read here several times from several people that "you don't need to feel the muscle during an exercise, because it will grow anyway" when someone opens a thread, complaining he doesn't feel his chest working during bench, for example. (I don't understand how, though, but there are people who have this problem) Another different opinion... that I have also seen on Renaissance Periodisation, by the way, that you must feel the muscle. Timestamped at 4:48 also - https://youtu.be/n8EPW8e4H2g?t=288 Cliff: "A pre-exaust type thing can be great if you have a hard time feeling the muscle. Everyone says pressing movements are best for chest which there is some truth for that, but what if you don't feel pressing movements in your chest? Then, for you, there is no truth in that. While I feel the fly is great... that normally traditionally wouldn't be a big movement for putting on size on your chest, but if y...

Which bench is the best buy? NoobSkills Flybird or Vanswe adjustable bench. Does anyone have a recommendation on these benches? They both seem very similar as far as price/max weight/price point. There could be other options out there but I would like to stay around that price point. https://ift.tt/eA8V8J September 29, 2021 at 12:04AM Bodybuilding.com Forums

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probiotic diet to loss weight shandoz12345 To know how to loss your fat content form your body,you have to folllow the probiotic diet to loss fat like belly etc. And its working.so just try it. To follow the probioic diet: https://ift.tt/eA8V8J September 28, 2021 at 09:57AM Bodybuilding.com Forums

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Can I reach my goal by summer? Luke2r So I'm 16years old 63kg(~139lbs) I've recently had a change in my diet adding some calories and protein (about 2700-3000 calories daily and about ~90g of protein) I work out 7 times per week 2x legs 2xarms 2xchest and 1x back and I also do muay thai 4-5 times per week and my goal is to reach atleast 70kg (154lbs) by summer. Oh and I've so far been working out for 8 months and gained about 5kg(11lbs) but that was with my previous diet. What do y'all think https://ift.tt/eA8V8J September 28, 2021 at 09:53AM Bodybuilding.com Forums

4 months Progress - 195 lbs -> 168 lbs (27 lbs) 5 '10 Piranha89 Looking to get down below 160 lbs by Thanksgiving. Attached Images putxddfa86q71.jpg‎ (64.1 KB) https://ift.tt/eA8V8J September 28, 2021 at 09:37AM Bodybuilding.com Forums

How can i reach my macros Rymon2013 Hey guys I recently got a personal trainer and the macros he gave me seem pretty high. I've tried to meet them but I ran out of ideas and stomach to reach it lol. I'm 6'2 26 and 280lbs. I am overweight and my goal is to gain muscle than shred later. He also told me I need to work harder so I can eat that much. My macros for day 1 is Calories - 2660, Fat - 52g, Carbs - 205g, Protein - 351g Day 2 Calories - 2882, Fat 63g, Carbs - 210g, Protein - 344g So my week will be likes Mon- Day 1, Tues - Day 2, Wed - Day 1 etc. Any ideas? I just don't see how I can actually reach that much protein. I'm not on any special diets or vegan. I am trying to make sure I get enough veggies in my diet. Please don't recommend cottage cheese. :p. https://ift.tt/eA8V8J September 28, 2021 at 09:36AM Bodybuilding.com Forums

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300lbs man transformation Roxas90111 I am a morbidly obese man making a fitness transformation. My name is Richard. I live in Middleburg, Florida; any help is appreciated. If I get enough posts, the forum will allow me to post a URL video to my youtube channel where I can post private links to videos documenting my transformation, thanks to everyone, with love! :) Attached Images bandicam 2021-09-28 00-03-38-083.jpg‎ (100.9 KB) https://ift.tt/eA8V8J September 28, 2021 at 09:19AM Bodybuilding.com Forums

Have you ever had a nutritional food crisis? paulinkansas Was digging through my freezer yesterday and found some frozen cooked shrimp that expired in 2020. Thawed them out and cooked some bacon to accompany them. The horrible taste of the shrimp even made the bacon taste bad. I went with Plan B, Pizza Hut. Today was digging through my freezer and found a package of pre-made hamburger patties. They expired 6/19. Cooked them on my grill. They had the consistency of burnt toast and the taste of cardboard. I went with Plan B, cooked some bacon and eggs. https://ift.tt/eA8V8J September 28, 2021 at 09:02AM Bodybuilding.com Forums

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Gaining strength and weight, but not muscle? Quaid1980 Hey guys. My current situation is. I started lifting in October 2020 -Weighed around 165ish- then I bulked until March 2021 - weighed around 186. My arms were roughly 13 inches and chest was around 37.5. Max bench got to 225. After march I cut for 3 months and got down to 165. then in June 2021 I started doing bulking again with a more serious approach at lifting. I learned all the fundamentals and nutrition. Fast forward to now -sep 2021- I am currently at 187 -worked on 20 lbs-. Arms are still roughly 13 in and my chest is the same too. The only thing that has grown since June 2021 are my shoulders. They got an inch. I estimate my BMR with my daily activities to be around 3000 and I am currently eating 3700 cal and 220g of protein a day. I am running jeff nippards lifting fundamentals program with extra core work. It is an upper-lower that trains 4 times a week and seems to almost all of the muscle groups 2x a week. My Max ...

A tale of 3 clients... xsquid99 Here's a short tale of 3 of my current clients. Before I work with any client I sit them down and explain to them about calorie tracking, learning how to create a deficit, and the importance of staying active while outside of the gym. I explain very carefully that since I only get them for 2-3 hours a week in a gym setting, there is lots of time for them to un-do all the work we do in the gym with poor nutrition or sedentary activity. Tom - is a 43 year old male, he's 5'10" and when we started training 4 weeks ago he weighed 287 lbs and coming off several surgeries last year. Got him on a good strength training program, and man does he put in effort with his intensity and drive in every single set. He doesn't mess around, stays focused and works his butt off. When I come into the gym to start our session he's already been on the treadmill for 5-10 minutes and is warmed up and ready to go. On his off days he's doing a ton of...

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Starvation Mode?!?! WorkoutWarrior7 Sorry for the book but I'm frustrated and trying to figure out what to do next. I’m a 36-year-old male that is 6’5” and weigh 240 lbs. with 15% bodyfat (confirmed via fat caliper self-test and scale). My goal is to build muscle while also reducing my body fat. My problem is that I’ve been unable to reduce my bodyfat for 6 months, even though I’m tracking calories consumed, burned, and making sure I’m at a deficit. During December of 2014 I reached my heaviest which was 255 lbs, over the next 9 months I worked out 5-6 times a week while maintaining a calorie deficit every day until I reached my lowest weight of 207 lbs at the start of September 2015. So I having a deficit works because it was very affective for me 6 years ago. Since then I’ve stayed primarily between 225-240 with varying levels of calorie tracking but staying consistent with some sort of cardio and weights. Starting in September 2020 I got back to regular exercise, I’ve aver...

Shout-out to SuffolkPunch BeginnerGainz So during my lower body workout today, after my elbow flexor work and calf work, I decided to break out the SSB and squat with it. Now, my previous max a few months ago was 375, but I tore the sh!t out of my left adductor. This time, before I squatted, I hit the good girl/bad girl machines… In the previous 2 months, I took your advice you’ve given in this forum since I been a member and added the hip adduction/abduction machines to my lower body training. I do them every lower session before my main work. This time around, I hit 375 and it was a world of difference. No straining of the adductors, and I felt strong in the hole. I paused there for a 2 count, and shot right up and my usual sticking point barely gave me an issue this time. It was like squatting 3 plates srs. I honestly felt I could of hit that 2 more times, or 4 plates for 1, but with no spotter I decided not to chance it since I still had the rest of my lower body training to...

Should I bulk or cut? riibes hey guys. I'm 1.80 and 83.5kg. Ive been training for 3 months and half. I'm eating like 1700~1800 daily but saturday and sunday I eat 2300~2500. I do ABC x2 ~ Push pull legs Push pull legs. I'm wondering how to proceed to eliminate the fat, i dont know if I need to reduce the calories, if I need to get muscle mass and ignore the belly, i'm kinda lost at this point. I'm kinda upset because lately I've been feeling kinda weak on calorie deficit and dont see significant changes anymore.. Should I bulk? Cut? Also, based on that picture whats my estimate BF %? I would be really grateful for expert advice, and in my case, what would you guys do? I just want to increase size but I dont wanna get more fat on hips, any help will be appreciated. Thanks in advance! Attachment: Picture 11.png - Before training ~~~~ Picture 12.png 3 and half months training Attached Images 11.png‎ (298.5 KB) 12.png‎ (837.3 KB) https...

Is Arnold in your bedroom? paulinkansas This is a hollow interior door of a rental house. Some irate tenant of mine put their fist through it. So I screwed a framed pic of Arnold over the hole in the door. Attachment 9364743 Attached Images arnoldbedroom.jpg‎ (89.5 KB) https://ift.tt/3kMxq5Q September 27, 2021 at 11:57PM Bodybuilding.com Forums

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***5 easy tips to perfect your push-up*** markeez21 Curl ups are a great way to strengthen your core, and you can easily do them at home without any equipment! Below we break down how to do curl ups using the proper form so you can start incorporating them into your workouts. Plus, we’ve included some more advanced modifications you can try and tips that will help you get the most out of your workouts. https://ift.tt/eA8V8J September 27, 2021 at 09:44AM Bodybuilding.com Forums

***how to do proper curl ups*** markeez21 Curl ups are a great way to strengthen your core, and you can easily do them at home without any equipment! Below we break down how to do curl ups using the proper form so you can start incorporating them into your workouts. Plus, we’ve included some more advanced modifications you can try and tips that will help you get the most out of your workouts. https://ift.tt/eA8V8J September 27, 2021 at 09:42AM Bodybuilding.com Forums

N-acetyl cysteine (NAC) Alexandra700 N-Acetylcysteine (NAC) has been reported to protect the kidney from injury induced by contrast media, ischemia, and toxins. It is also used for flu, dry eye, and many other conditions, but there is no good scientific evidence to support many of these uses. I started taking NAC for my liver and I actually have been feeling better. I also take SamE too which does help with pain too. It has given me a new lease on life. https://ift.tt/eA8V8J September 27, 2021 at 09:42AM Bodybuilding.com Forums

***how to do proper curl ups*** markeez21 Curl ups are a great way to strengthen your core, and you can easily do them at home without any equipment! Below we break down how to do curl ups using the proper form so you can start incorporating them into your workouts. Plus, we’ve included some more advanced modifications you can try and tips that will help you get the most out of your workouts. https://ift.tt/eA8V8J September 27, 2021 at 09:41AM Bodybuilding.com Forums

***5 easy tips to perfect your push-up*** markeez21 The push-up is an amazing exercise—it’s convenient, works a ton of important muscles, and makes you feel pretty darn accomplished. That’s why learning how to do push-ups is among the top goals many exercisers have on their lists. But let’s be honest: The push-up can be an intimidating exercise, especially if your upper-body strength is not as developed as your lower-body strength. Plus, lots of people might have unwelcome flashbacks to gym class in school, where push-ups played a top role in the physical fitness tests many students had to perform. If you tended to have difficulty with the push-up as a kid, you may continue to perceive the exercise as something daunting even as your fitness has progressed. https://ift.tt/eA8V8J September 27, 2021 at 09:04AM Bodybuilding.com Forums

***5 easy tips to perfect your push-up*** markeez21 The push-up is an amazing exercise—it’s convenient, works a ton of important muscles, and makes you feel pretty darn accomplished. That’s why learning how to do push-ups is among the top goals many exercisers have on their lists. But let’s be honest: The push-up can be an intimidating exercise, especially if your upper-body strength is not as developed as your lower-body strength. Plus, lots of people might have unwelcome flashbacks to gym class in school, where push-ups played a top role in the physical fitness tests many students had to perform. If you tended to have difficulty with the push-up as a kid, you may continue to perceive the exercise as something daunting even as your fitness has progressed. https://ift.tt/eA8V8J September 27, 2021 at 09:03AM Bodybuilding.com Forums

***5 easy tips to perfect your push-up*** markeez21 The push-up is an amazing exercise—it’s convenient, works a ton of important muscles, and makes you feel pretty darn accomplished. That’s why learning how to do push-ups is among the top goals many exercisers have on their lists. But let’s be honest: The push-up can be an intimidating exercise, especially if your upper-body strength is not as developed as your lower-body strength. Plus, lots of people might have unwelcome flashbacks to gym class in school, where push-ups played a top role in the physical fitness tests many students had to perform. If you tended to have difficulty with the push-up as a kid, you may continue to perceive the exercise as something daunting even as your fitness has progressed. https://ift.tt/eA8V8J September 27, 2021 at 09:01AM Bodybuilding.com Forums

***5 easy tips to perfect your push-up*** markeez21 The push-up is an amazing exercise—it’s convenient, works a ton of important muscles, and makes you feel pretty darn accomplished. That’s why learning how to do push-ups is among the top goals many exercisers have on their lists. But let’s be honest: The push-up can be an intimidating exercise, especially if your upper-body strength is not as developed as your lower-body strength. Plus, lots of people might have unwelcome flashbacks to gym class in school, where push-ups played a top role in the physical fitness tests many students had to perform. If you tended to have difficulty with the push-up as a kid, you may continue to perceive the exercise as something daunting even as your fitness has progressed. https://ift.tt/eA8V8J September 27, 2021 at 09:00AM Bodybuilding.com Forums

***5 easy tips to perfect your push-up*** markeez21 The push-up is an amazing exercise—it’s convenient, works a ton of important muscles, and makes you feel pretty darn accomplished. That’s why learning how to do push-ups is among the top goals many exercisers have on their lists. But let’s be honest: The push-up can be an intimidating exercise, especially if your upper-body strength is not as developed as your lower-body strength. Plus, lots of people might have unwelcome flashbacks to gym class in school, where push-ups played a top role in the physical fitness tests many students had to perform. If you tended to have difficulty with the push-up as a kid, you may continue to perceive the exercise as something daunting even as your fitness has progressed. https://ift.tt/eA8V8J September 27, 2021 at 08:58AM Bodybuilding.com Forums

Critique this program Oilwrestler15 Pull Day: Cleans / Clean DL Shrug 4x8 Weighted Pull-ups / Chin-ups 4x8 DB Row 4x8 Single Leg Squat / Shrug 4x8 Straight Bar Curl 3x10 DB Curl 3x12 Ab Work Push Day: Back Squat 4x6 Back Hyper / RDL 3x10 Lying Leg Curls 3x10 DB Press 4x8 DB Incline Press 4x7 DB Flies 3x12 Weighted Dips 3x8 Lying Triceps Extension 4x12 Ab Work Intending on running this 4 or 6 days a week. The ones with "/" will be switched back and forth between exercises. https://ift.tt/eA8V8J September 27, 2021 at 06:44AM Bodybuilding.com Forums

This Deadlift article I found Ironface https://nattyornot.com/why-deadlifti...s-never-do-it/ Interesting theory but it doesn’t make sense to me. The posterior chain is always going to outpace the strength of a double overhand grip outside of rank novices. Deadlifting 405 for 5 with straps is going to stimulate more growth in the posterior chain than deadlifting 325 for 5 double overhand without straps. What do you guys think about this article? https://ift.tt/eA8V8J September 27, 2021 at 06:23AM Bodybuilding.com Forums

How should I plan my diet? kisrobyyy Hey, guys! I've been eating the same meals (4 meals) for 2 months now and as you can imagine I'm pretty tired of it, also I have a hard time making the meals because of school. I try to cook for the next couple of days but even with this it's hard sometimes. So, I'd like to change my diet for something easier to manage. I have a couple of questions: Where do you look for easy to make & budget friendly meals or meal plans? Or do you make up them and calculate calories & macros? How do you make time to make your meals? How many times do you eat a day? Do you cook tasty and elegant or just put everything (rice, chicken breast etc) in a dish together and it's done (this is what I'm doing, I'm an absolute noob at cooking)? I'm worried about all those beautiful meals that I see on the web, meanwhile mine looks like crap. What do you eat in/after school? Also, feel free to write any advice or anything that...

Why do people write stupid articles? (CICO doesn’t work… lol) AdamWW This grinds my gears… I was suggested this article on Google, titled “Researchers Suggest It’s What You Eat, Not How Much, That Leads to Weight Loss” https://www.verywellfit.com/what-you...n-most-5201976 And in the article, they literally say that hormonal changes will lead people to overeat, which causes fat gain. So in other words… CICO.. and yeah, it’s over consumption of calories. This is so fukking infuriating to me for some reason… like the title itself is literally contradicted by the authors within a few sentences… How exactly does this stuff keep getting published and passed the editorial process? Baffles me…. https://ift.tt/eA8V8J September 27, 2021 at 02:35AM Bodybuilding.com Forums

Bicep Struggles ZealPlaysBass Hey guys, I'm pretty new to bodybuilding. I started going to the gym in July 2020 (but then there were a couple extra lockdowns thrown in) last year but only up until April this year have I started properly going to the gym. By that, I mean watching what I eat, making sure my form is good, monitoring my strength progress. I'm really happy with how much I have changed in those 5 months. Despite it being only newbie gains, I'm still quite pleased. The only thing I am not so pleased about is my biceps. I wasn't really too fussed on bicep growth at first but now it has become a big part of my workouts. I really enjoy training biceps. However, I have 1 problem. I am always too tired to work them out properly. I run on a legs+shoulders, push, pull, rest schedule. It has worked alright for me up until about June when I realised I wanted to develop my biceps more. I had always had a hard time getting good bicep growth and would always leave them ...

Starting Out Again - Advice? DANNYRANDERS I'm 19, male, 72kgs, 6'2ish always been pretty skinny (Not sure of my bodyfat percentage). Used to work out between 17-18, didn't make any crazy progress, but got a lot more toned. After a couple of years of eating unhealthy, not working out etc. i'm starting to commit to a diet again. Trying to start a bulk cycle, haven't started a proper attempt at a bulk cycle yet. Began full comitting a couple days ago. My daily routine is: 5 scrambled eggs, WPI shake, Oats Boiled Chicken, Brown Rice, Broccoli Wholemeal pasta, 185g tuna --- Workout ---- WPI shake, multivitamin + fish oil Scotch Filet cuts, vegetables 4 scrambled eggs, can of salmon Cottage cheese Should be well over my BMR, at the very least by 500 if not 1000. My workout is pretty bad however, can't get to the gym (closed from COVID), just doing at-home workouts with bodyweight until i can get back to the gym Anything I'm missing or...

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