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@angelanb - be realistic about what the gains you can expect should look like 4-5 months in the gym i would expect 4-8lbs of muscle mass if you started undermuscled at a normal bmi. - how often can you add 5lbs to your big lifts like your heavy rows, squats, and machine presses? every week...

@aroah1015 acute fuel utilization mechanistic rationale is generally not important equating daily activity and calories beyond what simply makes you feel or train better. would probably not go many hours after a muscle damaging or stimulatory workout without a common sense amount of protein and...

@stefanylove would probably just do 2 full upper days instead of separating into push and pull purely on the basis that if you can recover significantly faster than once a week you might as well get some higher quality fresh work in more than once a week. also lets you superset chest/back and...

@faithonly i like most of the prewritten program templates on boostcamp, they are usually a good idea of how much/little volume/intensity is a good idea. usually accessories are programmed with a pretty high RPE and a rep range. eg 3x8-12 @ rpe 9ish if you actually just focus on...

@uthoko 1g/lb a nice ideal target. it can help with hunger and will probably build incrementally more muscle than 0.7-0.8/lb. it probably isnt an effect size you will worry about unless you are super dead set on becoming a neurotic semi-optimizer like me and spending 5+ years approaching your...

@gtopawb seems pretty basic in a good way. me likey. track your lifts and add weight over time

@freak_accident you should be able to regularly add reps to your tricep extensions and curls until you are able to increase the weight. you can probably do as much volume as you can recover from ie not being sore by the next workout. other than that barbell rowing twice your curl is extremely...

@dojoloach 0.7g/lb protein less calories/more normal activity. 4-8lb/mo is probably reasonable.

@wort01 https://fitness.stackexchange.com/questions/42037/beginner-hypertrophy-for-planet-fitness go to the lyle mcdonald generic bulking routine planet fitness modification. if you are not bulking then eat to maintain your bodyweight and you will be toning whatever that term means...

@gwpga17 so you arent gaining weight and think a sub2plate bench might be a genetic ceiling. try eating more and gaining weight

@albinomuffin talk to an actual doctor if you have symptoms, about genuine hormone replacement. anything beyond “my balls are half shot and i want to feel normal” is just steroids and this is not the place to ask about it.

@baldwinbeckett if you're fat enough maybe. but calf raises are also easy as hell to fit into a normal program, like resting between shoulder presses or bicep curls? find a leg press machine that you can set the weight in 5 seconds by sliding the pin selector down, boom, get a set of 6-10 heavy...

@morherof2 eventually it will have to get harder over time. eg pullups, pushups, split squats

@hawkangel if whole foods are significantly cheaper i would probably just pick them 9 times out of 10. no harm in whey if you find it convenient or you really struggle with appetite if you are getting decent micro nutrient intake

@aman147 surplus. read r/fitness wiki. nutrition TLDR 1.4+g/kg protein from whatever sources (powder optional if you like meat enough tbh), enough calories to gain 0.5-1lb/week of tissue which you will have to trial and error based on long term scale weight trends but you can guesstimate...

@baldwinbeckett whatever you enjoy. incline may cause marginally less muscle damage

@mawglad antagonist supersets of compound exercises close to failure in the 5-15 rep range with a focus on weight or rep progression on a weekly or monthly basis

@starlight360 try half that. if you put on 26lbs of pure muscle in a year you're a fucking god no 2 ways about it. i personally enjoy bulking for as much of the year as i can because that is productive time making gains and not dieting and i dont think gaining weight any faster will do anything...

@tjwelsh09 yeah it looks pretty normal. if you track your lifts and try to make them go up and are eating/sleeping enough it will work. i saw the guy's channel a while back and he seemed to have pretty reasonable information.

@starlight360 "P ratio" of fat/muscle gain at 20% bodyfat is probably irrelevant you are gaining mostly fat because you are gaining over 1lb/week which is considered fast if you are not a starving african child. if it is 70% fat then you're still putting on 12-15lbs of muscle in a year which by...