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@nowhereman Jacked and Tan is a great program, and you're doing the work. Here's the numbers. Someone who has finished their noobie gains and is bulking can expect to gain 0.5-1.0% strength improvement per week. That's 25-50% per year. That's what you got. Congratulations! You got objectively...

@bjpascoal Hmm, sound like you're strong and not inexperienced, but just a little misguided. Here's some role-playing. I see other guys doing bicep curls with the 70 pound dumbbells, but I can't even do 3x10 with the 20-pound ones. So I've been doing heavy triples on the top half of the rep with...

@nanathalieee Yes. Two different pathways for growth. And try not to nitpick about today's workout or the protein in this xyz meal. It's about what you do over 300 workouts and 1000 meals.

@servant52 I appreciate the edits explaining that you're also eating in a deficit. What were trying to say is that the exercise doesn't matter. It's not part if fat loss. If you eat 2 sour patch kids, you'd need to run a lap around a track to burn it off. If you add mayo to a sandwich, that's 2...

@silas0307 If you sleep 8+ hours a night, you gain about twice the muscle when you're bulking, and lose twice as much fat vs muscle when you're dieting. So I bet your sleep is fucked. Turn off any alarms on your phone and go to bed early enough that you wake up naturally. Huzzah! You're problem...

@ecs867 Yah, strongman trick is to have the straps held in your fingertips which cuts the range of motion by 2-3 inches. If you're gripping tighter, that'll be a difference. But honestly, probably just have to get used to them. Grip is a big indicator to your body of stability (try grabbing the...

@shawna27 Deadlift heavy. Deadlift light. Deadlift. Farmer's carry.

@wrightdjohn

@mainten84 Like, if you can bench 300, you could probably bench 100 pound dumbbells to the point where your upper arms are parallel to the floor, or 75 pound dumbbells if you really sank them down until the inside edge touched your bicep/shoulder. 75+75=150. Half of 300. Give or take. And yah...

@dex54val To a certain extent, yes, but there's also an absolute amount. The powerlifters who pull 800-1000 pounds only do it once every two weeks. Their body just can't recover from that amount of load: muscles, tendons, bones, spine. Even though they're on special supplements, lol. It's...

@messagesoflove Don't buy them. When you're at the store, buy things on your shopping list, and only the things on your shopping list. Hard to eat sweets if you don't own any.

@mainten84 I love this shit. Here's math. So, growth is approximately equal anywhere between 5 reps left in the tank and failure. It's a little worse but still good up until about 10 reps away from failing. So, if you can bench 3x15 at 185 and no more, about a three-plate 1rm, you'd be...

@rosesz Doing 5 reps of 425 takes more effort that 225? Weird lol

@youngwolf Two weeks isn't enough time to get rid of statistical noise, so I don't think the problem is your actions, but rather your expectations. If at the start, you had a nice poop just before weighing, that's a pound or two. And during the deficit, if you are changing your salt and carb...

@dausman23 Tone isn't a thing. There's mire or less muscle and more or less fat. Tone is a beauty magazine term from the 90s back when they told women they needed high reps. Do Stronglifts 5x5. It'll take care of you for at least 6 months. Try to eat 100g of protein a day.

@ecce For females it's 2/3rds of that

@rhettryder 2 year goal. Not something that makes sense. Something that makes you giddy. Work backwards and break it up into 6 month phases with measurable landmarks. Then you can just enjoy the process without worrying or getting distracted by how today feels. You know where you're going.

@galnaros That's probably not enough food. Eat more. Your NEAT won't be supressed

@david_loves_boats It doesn't really matter. All good programs yield about the same results. That link has all the program reviews on reddit analyzed and ranked, so see if something catches your eye. My personal recommendation would be GZCLP as it not only works for a beginner like...

@gigibraun Can you expand on the question? Like, have you dieted way down to 159, or did you start at 130 and have been bulking already? My thinking is this: what's a healthy amount of muscle, whats too much, and what's too little...