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@charlief90 What she’s saying is 100% factual and what needs to be done. You need to calculate your TDEE (total daily energy expenditure). If you eat less calories than that, you’re in a deficit and will lose weight If you eat more calories, you’re in a surplus and will gain weight

@laurence99 Yes I did. My brain was mush right before bed while writing this lol. Thank you

@pechbo So i'm going to preface with... you're SUPPOSED to put on weight when first getting sober. Generally, alcohol causes one of two reactions in people. Severe binge eating, or severe under eating, there's not an in-between. So now that we've got that out of the way, realistic and...

@nmfrye Oh okay! That’s fair

@nmfrye Is there any reason why you wouldn’t give them their own designated day ? I just see that on the second half of your week you’re doing PPL.

@morherof2 Yes, but improper logging (ie cooked or raw) can cause drastic shifts in caloric content. I’m not saying this is what you’re doing, I’m just saying it’s a very common oversight

@morherof2 Not trying to be “that guy”. But first step 100% is to re-verify that you are calculating your calories correctly. Caloric deficit = losing weight. It’s literal thermodynamics. So I’d recommend verifying you’re measuring your food right, or weighing it correctly. As over eating /...

@nmfrye I feel like chest + back is a lot of volume for one day. But it depends how many sets etc you’re doing !

I've seen a lot of questions asking about Push Pull Legs splits, so I figured I would type out an EXAMPLE. As stated, this is an EXAMPLE and does not need to be implemented verbatim to be effective. The example as written would likely be too much for a new lifter. But I just wanted to show...

@tothesky You can send me a DM if you like and we can chat about this further in depth. I’m fairly active on Reddit so I get quite a few comment responses etc. I’m only recommending a DM as that way it won’t get lost in the static !

@tothesky Uhhhh, kind of ? I’m saying that it’s leaning more toward hypertrophic training than power training, yes. But it’s not exactly deemed scientifically “optimal” as far as motor unit recruitment, mechanical tension, and therefor muscle hypertrophy. I can explain a bit more in depth when...

@tothesky The most modern literature indicates that muscular hypertrophy is most prominent in the 5-8 rep range (for a number of reasons). The most important of which, is in all levels of lifters studied, the higher the rep count, the further away from failure the lifters were stopping their...

@dojoloach Slight caloric deficit. Don’t crash diet. Easy peasy!

@vagrantcatholic Really should separate days into pushing and pulling. It just makes more sense from a stimulus to fatigue ratio point of view.

@ronald0712 I mean, sticking to M-F makes it a bit trickier. But Push-Pull-Legs is my favourite.

@jerryfont Yes. I drink twice a day quite literally every day.

@quest4reason The “affecting the gains”, portion of your question is solely reliant on adequate protein intake, and muscle stimulus. Aim for 0.8g protein/lb of body weight and you should be fine :)

I've seen a lot of questions asking about Push Pull Legs splits, so I figured I would type out an EXAMPLE. As stated, this is an EXAMPLE and does not need to be implemented verbatim to be effective. The example as written would likely be too much for a new lifter. But I just wanted to show...

@katmack 1) How old are you ? I didn’t see that posted. 2) Pushups are a beautiful exercise and can do wonders ! You can do soooo many variations to place emphasis on other muscles as well :) ! If you’re within walking distance to some monkey bars you can get a phenomenal back workout with pull...

@flyinq Hey! Put the heckin’ phone down and get after it then !! In all seriousness, lemme know how it goes !