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  1. Hey everyone! I'm new to the group and am looking for some advice regarding nutrition. Basically I'm 6"4 used to be chunky and now I guess I'm on the edge of skinny fat and struggle to gain muscle. I've been experimenting with diet trying to find some nutrition dense foods and have come across Quark (Kwarg) in our local supermarket and decided to try it out! I've been eating a 250g pot nearly every day as I'd read it's like yogurt, it's fat free and has around 25g of protein per 250g pot which is great! However I just noticed on the packet today it says contains 8 SE
  2. I have been lifting for about a year. I started with 3-4 days per week and for the past month I have been training 6 days per week. I'm 22, 5"6', and 130 pounds. My weight has remained essentially the same all year. I probably gained a little muscle and lost some fat but I feel like I haven't made significant progress. I have been eating 1700-1900 calories with 130+ grams of protein per day. Is it time for me to start bulking or should I reduce my caloric intake further to cut my last bit of body fat.
  3. This challenge I will be continuing the 12 week jump program entering 'phase 3'. This challenge will be the "Day of the Dead" I don't actually think this is a great film - I might start taking my quotes from wider zombie films to avoid boredom. I just didn't like any of the characters in it, and I don't think this one dated as well as the other two. This is the jump program http://www.basketballforcoaches.com/vertical-jump/ The last challenge went badly (wrap up pending) mainly due to illness, so given that I've basically not done any jump training since
  4. This is tough for me to do considering i'm sensitive about myself but i'm tired of constantly making fitness mistakes and i would like the advise from you all. this is also my first time posting.I am about 5'10.5, 150 pounds, Male. From late Aug to Early Jan i went on a "bulk" (150-->165) where i ate whatever i wanted. Then i went on a cut rom Jan 4th to now. (165-->about 147) http://imgur.com/a/vrhbC Not a big difference but w/e. I just want to look ripped. And i know i need to lose fat, but i'm getting very tired of when i tell people i'm trying to lose weight they go "WTFFFFFFFFFF WHA
  5. Hi, I am 6foot (1.82m) and 168pounds (76kg). I live in the Southern hemisphere and just like game of thrones winter is coming. I have been training for roughly a year now and have grown quite stronger with basic equipment and body weight training (From benching 66pounds (30kg) to benching roughly 200pounds (90kg)) all thanks to nerd fitness! Now I am at a cross roads for you see, I am still quite small and lean, even though I have become stronger. The platform has been laid and I have decided to do my first ever BULK.... which in turn led to a LOT of questions. Most of these questions I search
  6. I’m so, sooooo sick of being called tiny. I’m going to get big. My deadlift WILL hit 225 by the end of this challenge. Body goal (semi-joking here): Quest #1: LIFT BIG Typical week: M: Deadlifts + upper back accessory Tu: Rest/cardio/yoga W: Lower body accessory Th: Bench Press + accessory F: Squats + accessory Sa: Upper body bodybuilding Su: Rest/cardio/yoga Quest #2: EAT BIG Follow the plan! Submit my nutrition for the week to my coach every Saturday. Try my best to meet daily macros, minimize alcohol, and minimize restaurant meals. Continue with the grading system I’ve been using
  7. What is the consensus on the best way to eat while trying to recover from injury? The pro for bulking is that you have the supercharged recovery of a caloric surplus. Which i assume will also aid in recovering quicker from injury as well as from workouts. The downside is that while injured you can do less training and might gain more fat than muscle. Cutting would obviously keep the fat off (and down) with the downside (again assuming) being a longer recovery from injury. At this point i'm unable to do: deadlifts, barbell squats, OHP, bench. So basically out of the "big 5" i can only d
  8. I just finished a cycle of bulking. I am using kettleblls and working on becoming strong enough to do 10 reps with a 35 lb TGU. I am planning to start my cut next week. I didn't do a large bulk, and I probably won't do a larger cut either. My question is, if I am doing a cut, I'm not going to gain muscle, right? So do I change the workout, or just keep doing the same thing, just mentally know that I can't expect big numbers? Should I add in more aerobic stuff for the cut? For reference, I am a 125 lb female who is 5'1" very petite (pixie assassin) super hard to gain muscle already even not
  9. I am a 5' 8" (maybe 7.75) 34 year old male. I started out about a year and half ago at just under 170. Dieted, worked out, lost weight quickly... around 2 # a week for awhile. By November I was tired of it and at 150ish... so I bulked. Probably added more fat than muscle, was doing Stronglifts. It was a bunch of fun and my lifts were going up even faster. Bulked to 160 until like March. When I switched back to cutting it has been painfully slow. There have been some periods of inconsistency that I knew damn well why I wasn't losing but even when I was being careful to measure loss was
  10. Hello! Goals have changed somewhat. Due to the beginnings of an injury (now rectified) I've fallen way behind on my 10K training, and I'm now thinking that instead of going through all the fuss of registering and raising money to get a disappointing time in a race, I should do a time trial on that date instead. It falls at the end of week 5 of this challenge, so it will take up the majority of this challenge. Main Quest: 1. Bulk up. Going to try this 2. Keep on running. Do a personal 10K time trial on July 12th. Quests: 1. Eat at surplus, avoid dirty bulk. Still using MFP and Runkeep
  11. Here is the dropbox link to the excel file: https://www.dropbox.com/s/rrwdfj7b2e2v02d/EggsareSides%20%28for%20bacon%29%20-%20Blank.xlsx?dl=0 Hey all, So... I don't know about you, but I am always confused by how much I should eat... I know there are schools of thought that say if you eat the right types of foods, just eating till you are full will probably be fine. I like more concrete numbers than that. http://www.muscleforlife.com/healthy-meal-planning-tips/ Using this article as a guide I came up with an excel sheet so that a person can quickly and easily figure out your BMR (Basa
  12. I'm about to embark on full paleo next challenge. The plan to support my goal is to bulk prep on a Sunday as I find if I have something ready in the fridge I will eat that for breakfast, if not I end up with something rubbish from a cafe near work. I'm looking for ideas for recipes I can cook in bulk (5 or so meals), I'm not fussy about eating a dinner meal at breakfast or a breakfast meal at dinner etc. The main thing is to be able to cook in advance stuff that I can reheat easily in the microwave and that will keep for 5 days or so. Ideally simple to cook with not too many ingredient
  13. Hi!! I'd really like your advise in what to do next. I'm female, 25 yo. I used to do Stronglifts but now I'm mainly focusing on the Start Bodyweight routine (3 times a week) and doing yoga regularly (that might be almost everyday, it's mostly when I feel like it and have time to do it). Height: 1.64m Weight: 67kg My bodyfat might be around... 25% with calipers (me doing it to myself - definitely not a pro). If I use measurements: U.S. Navy Circumference Method = 22.64% I use a Fitbit Flex to track my daily TDEE which can vary a lot from 2200 on a lazy day, around 2400 when I exercise
  14. https://www.youtube.com/watch?v=GGcIkqPTHo0 Two Months. In two months I, with a bunch of other Nerds, will be running the Fenway Spartan Sprint. Now, the Sprint I can finish. I have no qualms about that. I did fine last year. Except last year I held back on pushing myself, since I had teamed up with another Nerd who was just as petrified of dying during the race as I was. So we putz along. Not. Happening. This. Year. Last year I took a long, long time to finish the race, but over all I felt pretty solid about how I performed. The between-obstacle sections where I was forced to
  15. "The time has come" the walrus said, "to talk of food and things; of peppercorn and mustard seed and other seasonings!" - Lewis Carrol I want to start this off by saying I have no experince deliberately bulking. To me that's the best reason to do this. I've been dropping weight consistently and steadily for 10 months. A couple of weeks ago I finally looked at myself in the mirror and didn't have to convince myself I'm not fat anymore. Instead I said: Jesus I'm small. This isn't the goal. I didn't want to be a waif or street urchin. I wanted to be He-Man. I could feel my abs through my skin
  16. Well, I'm back on the forums after a nearly 9 month hiatus (from the forums, not fitness ). I started a log to track my week in week out achievements as I start my journey of putting on 15-20 lbs of LBM and getting my BF in the 9-10% range. It's most likely going to be a long road, but I'm looking forward to it. A little filler from my hiatus: In the past few months, I hit my goal of finally getting down to 10% (10.8% to be exact ) BF putting me in the mood to really commit the bulking/cutting regime. I started the true bulk - after a couple of weeks at maintenance cals - about a week
  17. Hi all, I'm a pretty scrawny guy at 5'7 and 148 pounds. I'd like to bulk up a bit as I hear a good weight for my height is at least 155 pounds. Trying to get on a good meal/workout plan and looking for good suggestions/resources. I'm looking for a healthy (possibly Paleo) bulk up meal plan. I thought the NF Academy had a bulk up meal plan, but I can only find their slim down plan. Does anyone have a good resource for this type of meal plan? And how long should I be on a eating plan like this? I'm thinking of doing the bodyweight brigade as a work out plan while eating more than I burn off. Wou
  18. Hi guys, I'd like to start by saying that I love Nerd Fitness and Steve's fitness philosophy. I've been following NF for about a 6 months now and I think it is about time I join the rebellion properly. I am 18 years old and I'm about to move out and go to college in a couple of months. I've always been a sporty kind of guy, I've been playing football (soccer) for about 7 years until last year. As to fitness I've been on and off different workout schedules, like the Basic Training routine from Dumbbell Division and the BBWR and I've put together some workouts myself with dumbbells, but I al
  19. About me: My name is Stephen. I am a 28 year old male - father of 2 - Married - Working on my Bachelors in Network Administration I live in Pennsylvania I am about 220lbs at 6'1 (This Pic is a few months back when I was training - I put on maybe 8-10lbs since then : / ) I recently stopped working out and I of course regret it I made huge strides - 250lbs to 212lbs - almost doubling my lifting abilities in every area The issue is, I lost my motivation. I was working towards becoming a police officer but due to me being a juvenile diabetic, I realized it would be a liability.
  20. Hi guys, I'd like to start by saying that I love Nerd Fitness and Steve's fitness philosophy. I've been following NF for about a 6 months now and I think it is about time I join the rebellion properly. I am 18 years old and I'm about to move out and go to college in a couple of months. I've always been a sporty kind of guy, I've been playing football (soccer) for about 7 years until last year. As to fitness I've been on and off different workout schedules, like the Basic Training routine from Dumbbell Division and the BBWR and I've put together some workouts myself with dumbbells, but I always
  21. Hi all, I was wondering if anyone has any advice about Weight Gain routines, or just some general advice? I'm tall, thin and underweight at the moment and struggle to put weight on. Reading more into it, I suspect the problem is down to my eating habits. I've just signed up to MyFitnessPal and will attempt to log my normal intake for a week in the hope that it will shed some light on my diet. In terms of routines though, I have no idea where to start! Is it better to build strength? Specific exercises? All-round exercises? What do you suggest?
  22. Well, This is the time I start my first full challenge. Joined the last one about two thirds into it so am a level one again. My last challenge was a bit "haphazard". I didn't really know what I wanted to gain from it and kinda wrote down just some things I was doing. It wasn't a true challenge. Since the last challenge I have increased my calorie intake. I wish I knew how much I was eating before, but judging from the fact that I was losing body fat I would imagine it was around 1800? maybe. Now I am eating between 2400-2800. Also on the leangains intermittent fasting method and eating/d
  23. I'm back! In hindsight, this should have been an Arnold thread with the whole I'll be back thing.. But this is a Rob challenge thread. Things will be fantastic. Brilliant. Molto bene! Allons-y! At some point today, I'm going to edit this list. There'll be points, a grading scheme, etc. etc. Until then, it looks like this: 6 weeks to 20 pullups - I'm going to do the initial test... let's call it Saturday? Last "challenge" I started to work on this, but then I changed my workout and now it's been a few weeks, so it's exciting to see what column I'll get to start week 1 in. 3 STR5/3/...2
  24. Well, here I am on my 4th challenge! The last challenge was actually semi-successful, even thought I only posted about four times! I improved my bedtime habits and reached new weight levels in my lifting. I was more lax about the soda drinking, having broken that with about 2-3 diet sodas a week, and didn't do any scrapbooking, but kept taking pictures, so half good half bad. I started my weight loss/fitness journey in February with aggressive calorie cutting and bodyweight routine. I have since moved to regular weightlifting, but the calorie deficit has stay, and frankly, I am getting a
  25. Iv'e lost alot of weight recently (about 7lbs. in almost a month) without really trying and I'm trying to gain it back. I'm hitting the gym 3 times a week and trying to increase my caloric intake as well. The only problem is that sometimes (more than usual) I won't hit the amount of calories to gain weight by the end of the night. For example, some nights I get home late about 7pm with a 1500 calorie deficit. I'm working on packing in more calories throughout the day, but I hate to try to cram the needed calories before I go to bed after I've eaten dinner 3 hours before. Should I just forg
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