if you using an app, I would do 1g per lb of bodyweight + 20g

Why the +20g?

It's because those apps count protein in like pasta + veggies + beans

And honestly, that's not high quality protein (in terms of bioavailability + amino acid profile), so I added 20g as a buffer

So aim for 150g, instead of 200g. With 2000 calorie limit that can be tough, it's ok if you have a few days are like 130-140 too

which ones

Kevin Nash: Kliq This

it's hilarious 😂

Try hand release pushups

Bet, I'll do those

WSOTD:

Week 9 Done.

Whats the best way to work up to more pull ups

Do em as slow as you can.

Hang as long as you can under tension. Halfway up and all the way up

Biceps, shoulders, core today
2 mile walk after

A coworker came up from behind and was like "you know you have a real nice physique. You look like you take care of it and don't put any of that junk in. You look like one of those guys on TV. You look like... Thor"

😅😅 I told her I'm just vain

Greasing the groove. Get a pull up bar and do them often throughout the day.

Personally Lat Pulldown helped me a lot

consistently being able to stick to 1 cheat day a week and being able to go back to the normal the following day >>>>

felt good to stuff my face yesterday

Start your workout with them. Always want to be fresh when practicing new things.

Even if you’re just hanging on the bar with minimal lift. Just engage those muscles

I was 150 max at my healthiest but now I see I’m 130
Any bulking tips?

i like getting protein smoothies as a post-workout routine

almost back to benching two plates after being a twig for the last 3 years😭😭😭perseverance!!!

i dont even do pullups no more pulldowns is better for ur body methinks…

bruh ily but these are insane songs you work out to ngl😭

That guitar solo gets a nigga pumping when you on jump rope hiit day.

@SUPERMAN

Anyone else can add their advice too

Do yall do bro split like chest tris/back bi/legs ??

This is what I do and go 5x a week but I feel I do too many exercises even though I’m improving and doing heavier weights

Like for chest il do

Incline db bench
Db Bench
Decline machine press
Cable flys (incline, regular, decline)

So 6 exercises around 3 sets 8-12 reps

And then 3 tricep exercises. Is this too much? What can I take out?

Ima be honest. I don't really track my meals and calories. I should but I don't because I'm lazy. I know I'd benefit from it but I'd go insane.

Chest: machine incline press. Incline dumbell press where it's a neutral grip and they're touching. And I don't even do that 2nd exercise most of the time.

Back: seated cable rows (varying grips).
pull ups

But my workout as of late is pretty much this. I drop exercises or add based on my mood.

Sunday: leg day (leg major, glute minor)

Legpress
Dumbell RDL
Hamstring curl
Adductor abductor machine
(If I have energy) 1 chest & 1 back exercise.

Monday or Tuesday
Chest
Back
Lateral raises (if my shoulders feel ok)
Calf raises

Wednesday or Thursday
Leg day 2 (glutes and auxiliary)
Hip thrusts
Bulgarian split squats
Bicep curls
Tricep push downs

Friday or Saturday
Back
Chest
Forearm

Most of that stuff is 4 sets. But I never go over 8 sets for a muscle group in a day (except my legs maybe)

It feels so expensive to eat enough to keep weight on

I hate it so f***ing much I swear tuh god