natural bodybuilding

Weve all heard the .8 to 1g of protein per pound figure for protein intake. Ive never seen this level of protein provide any more benefit to my growth than .5 to .6. Ive eaten as little as 70 to 80 grams a day and still seen good growth as long as my calories are in surplus. I have a...

Hey everyone, I’m looking for some help with my cut. Im 31 a Y.O M Currently 5’8 250. If I’m probably sitting at 30% body fat. I know I need to cut. Idk how to structure my macros for said cut. My ultimate goal is to compete. Would appreciate help and tips.

Hey y’all, Currently I weigh ~145 lbs, looking to weigh 160 lbs. Right now I am eating roughly 4000 calories a day and close to 200 grams of protein each day. These calories are coming from healthy foods, not crap. Anyways what are y’all’s thoughts on consuming this many calories at this...

I am switching up lifts to keep me motivated. The back squat has been my white whale. I chase after it and it ends in disappointment over and over. I am thinking of giving front squat the same shot. I know it falls short of hamstring and posterior chain development- Romanian deadlifts don’t...

I train like mike mentzer now but i feel that 4 days between each workout is crazy as by doing so i target the same muscle each 14 days i feel l like i am losing my gains so can i train a day and take a day-off or should i train like he exactly did. Ps: i feel recovered completely from the...

Hello! My name is Andero, I'm from Estonia and I am 18 years old. I got into fitness about 2 years ago. I was overweight - by alot. For now I've lost 27kg(60lbs). Through that losing phase I wished that I would've had a calculator in hand that could calculate how much my cooked food weighs if...

So I had Covid and took a week off the gym and exercise in general. This has been my first week off for 2 years. Pre Covid i was in an U/L/R split, high volume and intensity ( 8 sets Quads&Hams per session/ 12 sets Back and chest per session/ allways finishing with 3 Sets biceps SS triceps SS...

Was curious on some feedback for a cutting phase - I ate this yesterday and I felt great and leaned down this am. The chicken breast, if not overcooked, was very tasty and I didn’t feel like I need any sides. Looking for any feedback on Macro mix and overall if this is a good approach to adhere...

So I’m 21yrs old. 6’5 260lbs 21%bf. Bench/squat 4plates+,etc you get it. Late last year and earlier this year I dropped from 315-260 and was fasting like a bitch(goal was to lose weight). I’m just now starting to eat again like normal, and actually eat nutritional food and have a balanced diet...

My arms are currently 15.8”. I want to get them as big as possible. I don’t want to hear all the “do compounds” shit. I already do compounds. I want my main focus for my routine to be bigger arms. Big meaty triceps and biceps. Gimme your advice. Edit: thanks to those who replied answering the...

I was at around 12% bodyfat before I was on a lean bulk. On the bulk, I realized I wanted more defined abs. So, I thought a good idea was to add weights to my ab routine. This included weighted crunches, leg raises, and v ups; I am not working out my obliques specifically at all. However, it has...

First off, appreciate Danny and the mod team for letting me post this as we aren’t running the “Self Promotion Sunday” threads anymore. For those who I haven’t interacted with over the years, I’m Dr. James. Retired mod, active competitor, coach, business owner, and doctor of physical therapy...

Today marks my last day of week 5 of my week 6 mesocycle using the RP Hypertrophy App. Here is my progress within this timeframe: Incline bench: Week 1= 145x5 | Week 5= 175x5 Weighted Dips: Week 1= 25lbsx5 | Week 5= 55x9 Weighted Pull-ups: Week 1= 7.5lbsx8 | Week 5= 27.5x8 Tricep Pushdown...

Just getting started and looking for ideas.

Current situation:

Podcast Time-Stamps: 1:50 - Lyle’s upcoming book on birth control and women’s fat-loss/muscle building 3:35 - How much muscle can we build after 3-5 years of good training (Lyle’s recent debate/discussion on this) 14:10 - Why it often still takes 10+ years to achieve your genetic...

Have you all seen his TikTok highlighting some “new” exercises that he recommends in his new pure hypertrophy program? Link below: https://www.tiktok.com/t/ZTLYm8HfY/ To me, it’s a bit wild. I usually think of Jeff as one of the “no-bs” fitness influencers, but I guess you have to continue to...

I was wondering if anyone is doing PPL x4 a week, and want to know is it better than twice a week, gain vs risk of injuries, how they feel throughout the day etc. I've been doing PPL for a while, and I like it a lot. I usually do: Sunday [Push] Monday [Pull] Tuesday [Leg] Wednesday [Rest]...

Hey all - I’ve been struggling with some mental health issues for a while and was in a long term toxic relationship, just in a bad place in general. So through much of Covid, I didn’t work out at all. Started taking Adderall for diagnosed adult adhd, but otherwise just ate like crap, lots of...

So I'm able to do at least 20 dips continuously now and am putting up too much weight when I squat and deadlift. I know those 2 are more powerlifting but I do moderate rep ranges and starting to feel like I need a belt for both. Need to add weight to dips, unfortunately not pull-ups yet, and to...