>>11467
i'm not fat. i went from 12.4% to 10% bf.
shit, i only weigh 125lb. i'm trying to get bigger but i can't seem to eat enough.
i eat at least 5 meals a day, but i wake up starving every morning.

>>11472
>i eat at least 5 meals a day, but i wake up starving every morning.
more like >SO i wake up starving every morning.

>>11472

I hate hearing people complain about not being able to eat enough. Just eat more caloric dense foods.

I.e. mass gain shakes with bananas and peanut butter and whole milk.

My advice is this. Only eat fresh fruit and veg up until 12 lunchtime,what ever you eat between 12 lunchtime and 8pm have at least 75% fresh salad with it,do not eat after 8pm if you must eat have an apple or a pear. No alcohol with food as it will spoil in your stomach. Leave 4 hours between meals for digestion. I did this and lost 4 stone in 4 months. Good luck.

>>11496
sounds like pretty good advice, man. Does that kind of diet has a name or something?

File 136552534760.jpg - (106.45KB , 454x800 , 1359521768048.jpg )

If you fell off the wagon before hand what makes you think you're gonna make it this time? Sounds to me like you don't want it bad enough.

Sorry anon but you're not gonna make it lol

I don't believe it has anything to do with your sperm count, as these meds are psychotropics. However, you should read over your prescribing information that comes when you fill your prescriptions for a complete list of symptoms.

Mind I ask what this regimen is for, and how it's working?
I currently take Adderall XR, & Wellbutrin SR.

>>11478

Thanks, I actually joined a gym for all the technical stuff such as technique and there is a huge emphasis on explosiveness. There are 3 days, Monday is circuit day, Wed is a lighter circuit followed by slow technical workouts that emphasize technique or light sparring and thursdays are all sparring. So I really shouldn't be lifting on the days I don't go to the boxing sessions?

I was thinking just some Low rep, explosive compound lifts for strength. Right now I have Day 1: squats, front squats, dead lift and dips. Day 2: Bench, Over head press, Bent over rows and chin ups. I only do 5x3 as fast/explosive as I can.

Also I guess I lied about my weight. My bathroom scale must be broken, it says I'm 178ish but I tried one at my friends house at it says 188ish. I don't know my real weight.

Thanks again

>>11479
No problem. It's nice to see others here, who do sports besides bodybuilding, too. I used to do karate/kickboxing/judo and a little bit of greco roman, before. I'm sadly not that active any more but I'm hoping to make time for some wrestling at least, come summer.

Anyways, I really recommend learning power cleans. They are super awesome for explosive legs. (which translates into faster dipping/ducking and more leg/hip power in your punches.)

If you don't have anyone to instruct you try to follow this video series:
http://www.youtube.com/watch?v=VSc3B7ssfps
That guy is very good at breaking it down.

As for regular bathroom scales they are notoriously unreliable. Anyway, weight doesn't really matter unless you plan to fight competitively.

11484 again.

I've actually managed to make room for Karate once a week. It's GoJu Ryu, so it's mostly point fighting and kata, but also physical conditioning, and occationally full contact sparring.

Come summer I'll definitely be looking into doing some wrestling/mma.

>>11498
Leangains website recommend to have more carbs on work days and more fats in rest days, and high protein in every day. I don't know if you're following that, but IMO macros are even more important than caloric intake in this kind of diet.
Don't do HIIT while fasting. You can do it in your feeding window, with a pre-work out meal. It's all in the website.

>>11499
I am doing that macronutrient cycling. On workout days I have fats and carbs being about equal for caloric intake (and 1g/lb protein). On rest days, it is predominantly fats and much less carbs, maybe 10-20% of caloric intake (same amount of protein). On workout days I sometimes have trouble eating enough carbs without having to turn to less healthy dietary choices (sugary dessert type things like ice cream). Pasta doesn't work so well since it seems to make me bloated.

This all seems reminiscent of stuff I read about carb-backloading. In that regimen, "sloppy" carbs post-workout would be permissible. That's probably a topic for another thread, though.

Thanks for the heads up on feeding before HIIT. Dunno if I would've passed out mid-session had I kept fasting... I don't remember seeing much on HIIT on the website. All I can remember is that the guy said he hated cardio. :S

>>11501
Yeah, he does. I ain't meant specifically HIIT, I guess it applies the same as for other kinds of training.
For a healty carb choice, try oatz, or potato, or rice. In that order.
Cardio burns a lot of calories, but mostly from fats, I really don't know how should you do your thing. I really wouldn't worry so much if you're having enough intake and not eating crap.

If you do 1-5 rep range, you're working on strength.

8-12 rep range is (supposedly) the best range for hypertrophy (i.e. getting big without large gains in strength.

Ultimately though, you need strength first b/c even if you do the 8-12 rep range, you won't get too big if you're not lifting heavy enough weight. That's why SS or a similar 5x5 workout plan is recommended for noobs as it will let you get so much bigger in the long run.

Whether or not you get big with 5x5 has been debated. some claim they got a good amount of size with 5x5 while others say they got little size. But 5x5 is for strength in the first place, so it's a moot point. I think there's a tentative consensus that with 5x5 you may not see large mass gains, but you will definitely not lose any, and that you will see mass gains to some extent.

When I did 8 reps for 3 sets per exercise, I rested from around 45seconds to a minute. With the 5x5 routine I've started, I rest around 1.5 up to 2 minutes per set. From what I've read, with heavy weights and lower reps, you need to rest longer between sets to recover.

This is what I'm doing
http://forum.bodybuilding.com/showthread.php?t=148036063

it has more exercises than Rippetoe's Starting Strength routine. Apparently a complaint with ripppetoe's SS was that there wasn't enough volume (not enough exercises/reps) for optimal hypertrophy (while conserving strength gains), so this 5x5 program throws in extra exercises at the 8 rep level, for some hypertrophy.

The numbers of reps depend of your goals (strength, hypertrophy or endurance). The number of sets depends on the muscles you train. The chest or the back can endure more sets than the biceps for example. Regarding the workout length, I am confused myself. I have no idea how you can complete an advanced workout (around 18 to 20 sets in total)in less than 45 minutes as the rest between each set lasts from 90 to 120 seconds.

I warmly recommend you the excellent "Burn the Fat, Feed the Muscle". It explains everything you want to know, simply and clearly.

>>11489
> I have no idea how you can complete an advanced workout (around 18 to 20 sets in total)in less than 45 minutes as the rest between each set lasts from 90 to 120 seconds.


Superset with no rest. Good if you feel like you don't have enough DOMS in your life.

Get off that nexus shampoo as soon as possible. I was using it for a while, my hair started falling out, I figured since I was 30 it was just time for it to start. The rate of it falling out kept increasing and within months I was noticeably bald on the top of my head a d thinning everywhere else. I never even thought it was the shampoo and was getting depressed at the rate it was falling out. It wasn't until I developed very bad dandruff that I finally thought about the shampoo. I switched shampoos, dandruff cleared up and in a short period where I was bald had grown back in and the rest of my hair thickened back up as well.

>>11282
H&S is terrible in general. Have you noticed how they mention that you "have to keep using it or it will come back"? Yeah, they're not interested in making a product that actually does something about the problem, just momentarily cures the symptoms.

You can get medical shampoos that will clear things up with biweekly treatment for 2-3 weeks, then only requiring monthly or rarer treatment, in case of recurrence.

>>11325
Nizoral is very effective against dandruff. It has ketoconazole, an antifungal. I've always had doubts about a fungal link to dandruff, but I do know a documented link between any sort of antifungal/antibiotic reducing production of oil and sebum glands due to the inhibition of certain acid production in the skin. My guess is that is how it works. Just don't use it too much, its only meant to be used a few days at a time then resumption with a normal shampoo.

Not that I follow this word-for-word myself, but I'm pretty sure I've read about older women in similar situations having success with http://perfecthealthdiet.com/the-diet/

Or rather look at the blog for the weight loss version. They recommend IF fairly strongly.

>>11437
You get protein from milk, but that comes with a lot of excess fat and calories as well. Your average protein shake has around 35-40 grams of protein. That's five glasses of milk. Whey protein shakes are a more convenient way of getting enough protein without eating a shit ton.

Eat a normal, healthy diet with lots of protein, carbs, and such, and have a protein shake post-workout. The key word in protein's description is that it's a SUPPLEMENT. You shouldn't let it affect what you usually eat.

>>11439
That is true, I just tend to run into other people who thinks they can eat shit as long as they have a protein shake now and then.

I'll still maintain that it's not hard to get the recommended 1g protein per kg body mass per day by simply eating right. Getting it all from milk would be silly but that's, of course, not what I said either.

So, yes, I basically agree with you, I just think most people don't _need_ protein supplement as long as they put a little effort into educating themselves about what they actually eat. Same as vitamin supplements, really. However, if you by ignorance or choice don't get enough protein from your regular meals, then sure, have a shake, it's just not necessary, given a reasonable diet.

I don't see how can you not get enough protein from your diet. Really, I mean, what the fuck are you even eating? Don't you get some cheese, eggs, meat, fish, soy or milk? You've got time to go buy some protein supplement and make a shake, but not to cook some food?
Seriously, I don't see the point.