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@wmsgil TNF and Alex Leonidas are excellent resources for natural bodybuilding if you need help and inspiration. TNF is on tiktok, Alex is on youtube. TNF recommends MINIMUM 3lbs a month bulk. At a certain training age progress gets a lot slower, so while I do think you actually have put on...

@harmony77 really lean ground turkey has helped me a lot these days

@faithfulsteward7 i would also like to participate in dogpiling your trainer and say knees over toes is normal, expected, and necessary. no knees over toes has got to be the stupidest baseless myth thats still so unfortunately common along with other fitness myths and im so sorry your time was...

@jessiengerman drink your calories

@britanyashton https://www.boostcamp.app/r-fitness/dumbbell-p-p-l?coach_program_id=f3dc9307-43aa-4768-ad73-7b35dd4d6f0e you can try this dumbbell only PPL. get a set of adjustable dumbbells and an adjustable bench and they will go a real long way. but keep in mind that your leg movements...

@ausilio 2hrs is where i end up with usually because i have 3mins of rest, wait for machines, set up plates, and do cardio but you should really follow a program instead of just winging it if you want to prioritize arms then you may enjoy an ‘Arnold Split’

@elijahnc in PPL splits arms are less of a priority bc theyre hit last, if you want to particularly prioritize your arms then an arnold split w a dedicated arm day might be something to experiment with later

@elijahnc you have to think about % increases when comparing muscles groups of different sizes for ex a 10lb lateral raise to a 15lb lateral raise is a 50% increase in likely size/strength the equivalent for quads would be 100 to 150. lateral raize went up 5lbs but legs went up 50lbs. yet...

@mphsmom https://thefitness.wiki/routines/strength-training-muscle-building/ but either way use boostcamp or Hevy to track your workouts. tracking is 100% essential to make sure you’re actually making progress and not just winging it at the gym

@lechy shorter people have lower tdee. it sucks but it is what it is. 1600 is not that low

@mrs_h oh lol! no not at all. i just wanted commenters to take all context under consideration bc weight loss advice can vary depending on a persons starting body fat % thats all 👍🏼

@mrs_h no i mean her total cals consumed could be sub 1000. for instance my mom is 5’4” at 146 and if she ate at a -500/1lb deficit its sub 1200. and if she continued to lose weight at that rate it would get lower and lower. you dont think we should heed any caution at all when giving...

@jerryfont thats like asking if we eat chicken on off days. its just dehydrated milk with extra steps. its just food not a special supplement

@allroads hard to say unless you tell us an example of one days or one weeks worth or training. like # of sets in an exercise, how many reps, and how close you are to failure. and how many mins of rest between sets i agree w the other person that the abs is insane. its a muscle like any other...

@harko personally i would not recommend a 1lb a week deficit for a potentially mostly sedentary 5’4” 122lb woman. that can easily be sub 1000 cals or maybe even less depending on the person at that weight im not sure why she wants to lose weight at all...

@monica23 slurping 2 tablespoons of olive oil might not “feel” like you ate much compared to a single cup of protein yogurt however the olive oil is 200+ cals and a cup of yogurt is 90ish. how much you “think” or “feel” youve eaten genuinely doesnt matter and is a lesson youll be thankful to...

@modestmom1975 straight up lessen volume til your body adapts. do compounds before isolations make sure your chest press+fly isnt redundant. make one of your movements either incline or decline focused

@fayerie91 ofc i dont know what you truly look like, but based on this database comparing women at similar heights and weight i think you should focus on body recomposition more than weight loss. https://app.mybodygallery.com/#/?height=163&weight=54 id still track calories so you’re getting...

@hopelessfool ok i was kinda with you until you said you were pushing to failure every set and still being able to match reps 8,8,8,8 ive never heard of that being possible. theres gotta be RIR somewhere in there

@dawn16 theres no need to bulk more than a standard bulking rate. what this person needs is diet and nutritional advice to help stay full, not an unnecessary bulk plan