This also it takes a few weeks to see benefits cause it takes a min for muscles to get saturated

Tru

I only notice a difference after like 2 weeks

Isn’t steam room actually bad for you?

Especially when you’re there for too long.

I hit the gym 6 days a week but don’t have a diet I’ve made solid progress but I feel my diet is stopping me from getting to the next level.

What do you guys do in terms of dieting? Do you meal prep? Eat whatever but count the calories? Count macros only? What type of foods you eating?

Put me on game.

Bulking or cutting ?

bulking

I use the calorie counter Calory

I drink my calories mainly. I make a 800 calorie shake with oats peanut butter soy milk banana and protein.

I try to hit 1k cal by 1PM. I have to eat 3.5k in a day.

I eat lots of snacks throughout the day, I probably eat like two or three granola bars.

I eat lots of rice, sometimes I eat rice and beans, rice and chicken, rice and curry, rice and egg, etc

my f***ing guy, drinking calories is such a good idea. im gonna start doing that rn.

im trying to bulk but I get so lazy after I hit 2000 cal. I try to eat eggs everyday but it gets exhausting, same with chicken.

Cottage cheese honey and a banana

Night night

Time to grow

You gotta do what’s required bro or don’t get results

Try adding more liquid cals in the day

is it necessary eat calories at maintenance level to gain muscle? or is still possible in a slight deficit

im still gonna workout regardless but i’d like to know

I just gotta get my sleep right, I eat more when I wake up earlier, I wake up like midday now adays and it f***s with my eating schedule. for a while I was bulking consistently at 3k a day, which isnt a whole lot but it was giving me results

If you’re fairly new to lifting, you can build muscle in all those ranges

Deficit, maintaining, surplus

Obv surplus being the most efficient way

been doing strength training full body workout for just 2 weeks now, 3 days a week. how long can i get away with not being in a surplus or at maintenance before i dont get results anymore?

Damn you’re new new

About a year or two.
Honestly. Long as you train and eat you’ll get results doing any workout program just because you’re so new

But also depending on your current starting weight and stats like body fat, and your goals, I could recommend you to bulk or maintain, etc...

The first 2 years of lifting are crucial because you’ll never gain pure muscle at such a fast rate again. Which is why a lot of people just go into a surplus when starting

You can always drop the fat later. I recommend making the most of your “newbie gains” by being in a slight surplus (300-500 cals) for at least 8-12 mos and then reevaluating from there

If you’re bigger or heavier set, f*** it just do maintenance for a year. You’ll get what’s called a recomp effect.

i cant pin point my bodyfat% cuz i cant measure it

but im between 25% and 30%.

used to be obese tho.

does that change anything?

my goal is to get to 20% for now

Maintenance! That’ll be great for you.

My recommendation is maintenance cals and then getting steps daily. Just those two things (along w consistent lifting) will give you great changes over the next year man. You’ll build muscle and drop fat at the same time. Good luck

A slight defecit will most likely give you recomp if you eat your protein goal and lift heavy af

edited in the last part:

my goal is to reach 20% for now

How do yall calculate how much protein you need daily?

.8-1g per lb of body weight is pretty standard for men

Ty man