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@bridgette26 Pea protein itself is low in a key amino acid, you need to use a blended vegan protein to get comparable results to whey. You might also want to increase the dose a little bit to make up for a lower bioavailability in plant sources. some folks do notice that symptoms dissapear with...

@cinnamoroll "And as for diet, I aim to be in a surplus of 300-500 kcal with a 1,2 g/pound of bodyweight being protein." If you're not gaining weight you're not in a surplus. Easy.

@boot_camp 4000 calories a day is quite high, but the other guys don't seem to understand just how calorie intensive bicycle racing is. They don't understand that its normal to overcook pasta intentionally to make it faster to digest because you need to eat so much that otherwise you'd shit...

@kpmasonry Perhaps I chose a simplistic example, and this might make what i'm saying less clear. basically water retention, undigested food, glycogen, urine etc all contribute to the "lean mass" reading in a dexa, so they give inaccurate results that appear to show muscle growth when thats not...

@kpmasonry No. They didnt gain that much muscle - there was no change in the omnivore, and there were no drastic changes to exercise that would explain how an experienced trainee would suddenly see gains through the roof. It's important to remember that DEXA can only see 3 things - Bone, Fat...

@mac64 Still mass divided by height, squared for either non-normalised formula

@mac64 Feels good when the online calculator "Natty or Not"s you. 6'1", 103kg, 12.3% - 25.74 - "Suspicious" on the scale. To help everyone understand why normalised results are important - when BMI was invented, calculators were nowhere near as common at the power that they are today. This...

@neworthodoxdenomination1 Fantastic lifts overall, let alone for that weight.

@prcg345 Do not play with the sodium in the final weeks. This is your first show, there is usually very little meat on that bone even for very experienced competitors, so I personally would not be adding the risk and stress of fucking around with it. I'd add that its also not recommended by the...

@petr0s I'm sorry but you might need to check your math. You want to be 145 pounds in 16 weeks. You are 175lb now. Given your lack of experience its highly likely your true stage weight will be 140, as this is figure and not bikini and you will need to be harder than you probably think, and...

@aybige Noone agrees with you and you are small and fat

@angel41 I will once again give my opinions on bio impedance scans for the 500th time in the hope that some body will listen: They are a scam, through and through. They do not work, not even a little bit. ESPECIALLY not in an athletic population. They do NOT measure anything with any degree of...

@aybige This is probably the worst program I've seen in some time, even the ones proposed by rank novices. Good exercise science is evolutionary, not revolutionary, so when you see something that looks night and day different to what is being done at the top levels, it may be best to ask why -...

@brokenjoker For most dudes 1500 calories a day is not sustainable - By the time you've eaten the protein you need, and the nutritious food sources you need to meet nutrient intakes, you're often very close to or above this number. at 160lbs and as a beginner, yeah, this can be pretty hard and...