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@ray0174 Good idea. Start logging your weight daily and track the weekly average. You want the average moving up 0.5-1lb/week. Adjust food to hit that rate of gain.

@ray0174 What are your goals now? Where to go from here will depend on that. 2200 cals at your weight isn’t much, which explains why your training is stalling.

@ksimmons4494 It’s hard to say whether the chicken or the egg came first there. It’s likely a combination of many factors.

@jomoore58 Shitting itself isn’t the issue. His digestion is clearly compromised in some way. Shoving more meat into a broken digestive system isn’t going to fix the issue. You carnivore people are worse than vegans.

@ksimmons4494 Don’t try this, this is stupid advice

@lizlugo51 Eat in a surplus, isolate biceps and triceps up to 3x/week each, hit them through all ROMs at all rep ranges, focus on building the mind-muscle connection.

@ksimmons4494 Not necessarily. Like I said, the shitting itself isn’t the issue, It’s a symptom of the issue.

@ksimmons4494 I would also get some Betaine HCl, which is a digestive enzyme that helps break down food in your stomach. Take 2-3 caps with each meal.

@ksimmons4494 You don’t need to track fiber precisely, add a handful of veggies to 2-3 meals and take about 15g of fiber in the morning. Another digestion support supplement I use myself and tell clients to use with great success is L-Glutamine, 10-15g per day. You don’t need to have your...

@gworden If that’s his logic then food is a PED lmao

@ksimmons4494 Based on what you’ve said about frequent shitting, I’m guessing you have some digestive issues. Part of that may be caused by your protein intake, bring that down to 200g. Do you have any idea how much fiber are you eating? Start eating more vegetables and take a fiber...

@hteezy Congrats, you’re now in the exact same situation as every other natural lifter who has ever been lifting for a meaningful amount of time. From here out your gains are measured in terms of years, not weeks and months.

@jmueller Unflavored Creatine tastes terrible and mixes poorly. That’s just how it is. You increased the weight on both movements, of course you’re going to get less reps in the short term. The small benefit creatine provides isn’t going to overcome this.

@%D0%BF%D0%BE%D1%80%D0%BD%D0%BE If you want to compete you should bulk and put some size on your legs for at least a year before thinking about entering a contest prep. Anyone can enter, all you have to do is pay the fee. Beyond that, there are zero guarantees on placing. You don’t know who...

@brothermaurice What were cortisol, ferritin, and CRP? Thanks man, he’s my favorite importer/exporter Edit: TSH on its own doesn’t really give a full picture of thyroid function, we’d want to see T3 and RT3 as well. It’s possible to have be in a state of hypothyroidism with normal TSH.

@4eyedfenix I would say you could get better results following an existing program such as those on the Boostcamp app. Beginners can make progress doing just about anything, but you want to maximize that progress by using a well-designed program, training close to or to failure, and...

@brothermaurice What were your T3, TSH, and RT3 values when you were very lean and when you were bulking? When it comes to blood work normal and optimal are different things

@brothermaurice If I had to guess I’d probably say your activity is very high and drives that high TDEE, and at the end of the cut your thyroid function was suppressed. As you reintroduced cals your thyroid regained function and starting driving back to your normal (high) metabolic rate. Have...

@christinaf It does have a significant effect on recovery, and you’re not going to experience much fat loss in one week. I’m not sure what you mean by “desensitizing metabolism”. The only situation where I’d lower food in a deload is if you’re experiencing digestive issues from high food intake.

@christinaf Cutting calories down during a deload mitigates the purpose and effectiveness of a deload, which is to reduce fatigue. Why would you change anything?