[Toxicity.]

Originally posted by Lucas32

Do you use raw eggs tho?
And I love oatmeal


3-5 reps per set is usually gonna gain strength and not muscle.
For muscle gain you should use weights that allow you to do 8-12 reps per set.
I don't know much about vegetarian food but try greek yoghurt instead of normal yoghurt if you don't already. It has more protein than normal one.




Studies are divided but lots of athelts do long cardio and still have muscles so it's really up to the indiviual body I'd say
BUt I prefer HIIT because it's faster and in my opinion a lot more exciting than long runs

Yeah. I've been separating the egg whites lately and only adding the whites and not the yolk. But the yolks are not bad at all.

[iHype.]

Originally posted by Toxicity.

Ok, yeah. Mass gainer shakes are good and all but they're expensive as **** and have barely any servings. Such a waste! That's why I use my alternative.

I always take mine in the morning. And a regular protein shake after my workout later on in the day.

1 cup of oatmeal [dry]
1 banana
1 tablespoon of peanut butter
1 teaspoon of flax seed oil [you could probably get away with not using this]
2 eggs
2 cups of low fat milk
1-2 scoops of protein mix [I only take one because my intake of protein later on in the day is plenty]

And what's the difference for the regular protein shake?

How much calories do both have combined?

[Golden]

I'm really short (5'7) so I don't really want to build too muscle and become like those freakily short but very thick fitness addicts. I just want a cute summerbody with nice arms, a nice back and a nice chest. I already sorta have abs but I really want to better my body. I just don't know where to start diet wise and exercise wise. I do enough cardio training as it is but not really any muscle training. I also want thinner legs because, especially my thighs, are huge. Anyone got any tips or advice?!

[chris1991]

What are some good exercises for broader shoulders?

[Lucas32]

Originally posted by Toxicity.

Yeah. I've been separating the egg whites lately and only adding the whites and not the yolk. But the yolks are not bad at all.

I never seperate the eggwhite from the yolk unless the recipe clearly requires it.
I could never eat raw eggs tho that would make me feel icky idk

[Damien M]

Originally posted by iHype.

And what's the difference for the regular protein shake?

How much calories do both have combined?

1 serving of that = 24 g of protein per scoop (you can use 2 cups of milk to mix it instead of water, adds +18 g of protein) for a grand total of ~42g of protein per serving. If you use 2 scoops that's 66g of protein in total.
--------------------
So, in simpler terms...
to get 66g of protein from food alone, you'd have to eat.....
11 eggs
OR 3 burgers
OR half a chicken
OR 22 slices of bacon
--
Protein shakes make it THAT much easier, lol. No one can sustain that level of eating PER meal.

[BabyCantYouSee]

How do I add cardio into my routine while bulking?

[Lucas32]

Well you have two options really
1. After weight training
2. On a whole new day

15 minutes of HIIT training 2-3 times a week should be good unless you tend to hold body fat easily ( in which case bulking may not be your friend anyway )

[LoveLiveMusic]

First time at the gym in 25 days....... I was so sick and had such a busy June I couldn't go. I still have quite the cough, and running was a BITCH but I managed to go for like an hour and some (opposed to my almost 3). My lungs feel kinda better in a weird way though.

[Scooby Doo]

Great thread!

I am competing in my first fitness/muslce model competition in 10 weeks time so have upped my training a lot and I'm on a planned diet. It is flexible atm since I'm still a while out but I am quite strict with it. My abs are coming through well and I am hitting new PBs in my training despite being on a calorie deficit. My coach and dietitian are Asia-Pacific and WW champions respectively so I am in good hands. I am trying to get a sponsor out of the comp too if I do well. Trying to boost my social media presence too which will help in getting a sponsor. It is an expensive sport but I love it.

I am happy to help anyone with any questions about their training and diet too so hit me up

[RideOrDie]

I'm failing miserably. I've lost a lot of weight last year but I'm gaining them back and boy it's happening extremely fast. I can't stop eating junk/high-calorie stuff. (How did I manage it last year, is still a mystery...)

[Scooby Doo]

Originally posted by RideOrDie

I'm failing miserably. I've lost a lot of weight last year but I'm gaining them back and boy it's happening extremely fast. I can't stop eating junk/high-calorie stuff. (How did I manage it last year, is still a mystery...)

So you are struggling with your diet atm? Diet is 80-90% of weight loss so that explains the weight gain. Not sure where you are from but depending on the season and weather I can tend to eat more too (namely winter). It'll mostly be a mental thing for you to stop eating the junk food but here are some tips if you like.

- if you are just craving yummy food there is plenty of healthy food that tastes amazing. My fave desert is cottage cheese mixed with protein powder and a tiny bit of maple syrup. Tastes AMAZING and is really good for you.
- low cal jelly is good too, one serve is like 7 calories so that's like a 1 minute walk to burn that off lol
- smoothie - I make mine on greek yoghurt, protein powder, almond milk, berries and different seeds.
- chew gum. As soon as I have a craving for food when Im at home I put a piece of gum in my mouth so then if I were to eat something it wont taste as nice.
- I tend to binge at night so I will often set an alarm on my phone to go off at a time I know Im likely to crack and have it labelled as "read your note" and I go to my notes and read this note I wrote at a time I was really motivated. Just saying how the satisfaction of that ice-cream I was about to eat doesn't compare to the way I will feel about myself when Im confident with my body. Sappy **** like that haha
- drink heaps of water, high protein, coffee (black or little milk and no sugar), tea

Good luck man!!

[Spring Breakers]

Originally posted by RideOrDie

I'm failing miserably. I've lost a lot of weight last year but I'm gaining them back and boy it's happening extremely fast. I can't stop eating junk/high-calorie stuff. (How did I manage it last year, is still a mystery...)

I'm with you on this one, I was 160 at one point and 240 was the highest I used to be now i'm around 170 to 185 not sure I haven't checked. I'm afraid to check haha.

[gotintoririfever1]

going to the gym when its empty is literally the best feeling for me i'm like a child running thru an empty playground

Talking to people and unnecessary and awkward eye contacts are such a drag

[gabeee.]

the more opinions i read about diet and exercise the more confused i get so for the past 2 months i'm just following my own plans and exercises

[unbothered]

Originally posted by chris1991

What are some good exercises for broader shoulders?

https://www.youtube.com/watch?v=Ut09ow5T26Q

[unbothered]

Skipping the gym this morning cause I'm still a lil hungover, but going to the beach later with friends so I'll do my workout there. Gonna go HAM!!! I'm ready!

[unbothered]

Originally posted by Lucas32

Do you use raw eggs tho?
And I love oatmeal


3-5 reps per set is usually gonna gain strength and not muscle.
For muscle gain you should use weights that allow you to do 8-12 reps per set.
I don't know much about vegetarian food but try greek yoghurt instead of normal yoghurt if you don't already. It has more protein than normal one.

What kinda false information?? This isn't true at all. If you're trying to gain muscle mass, then 3-5 reps is good, but you have to lift as HEAVY as you possibly can. Heavier you lift, the more your muscle fibers tear which is how your muscles grow after repairing themselves.

[Alaska.]

Anyone tried the 30 day abs challenge? I'm starting Monday but I want to know if it actually works.

[Scooby Doo]

Originally posted by unbothered

What kinda false information?? This isn't true at all. If you're trying to gain muscle mass, then 3-5 reps is good, but you have to lift as HEAVY as you possibly can. Heavier you lift, the more your muscle fibers tear which is how your muscles grow after repairing themselves.

Not necessarily. He was right, low reps and heavy weight are ideal for strength gain. Typically reps in the 8-12 rep range are ideal for muscle growth but that is subject to debate. For maximum muscle gain you need to attack both your slow and fast twitch muscle fibres so that means both lifting heavy for low reps and lighter for higher reps but really concentrating on the muscle.