The goal is to eat sufficient calories cleanly and work out properly.

You want to shoot for 500 cals over your BMR + exercise calories if you are NOT a hardgainer.

If you ARE a hardgainer, take 1,500 cals over BMR + exercise.


IE:

You are 165 lbs and an average male. That means you burn around 1800 cals a day from simply existing and doing regular things (no exercise).

If you are doing 1 hr of workout, add 500 cals to that for a total of 1800 + 500 = 2,300 total daily cals. If you are bulking, ADD 500 to that for a total of 2,800 cals for a regular person trying to bulk at your height/weight.

If you are trying to bulk with the above, but you are a hardgainer, ADD 1,000 total cals to the above figure.

3,800 cals would be the number obviously.


So at this point, start watching yourself. If you start gaining fat, cut the cals back by 300-500. Reduce carbs slightly to compensate. Avoid sugars.

For the past three chest workouts, my strength has decreased slightly each time. Any reason for this? I have 1 week rest in between, and 3000 calories a day.

Thank you very much, I will check those out.

So my mom set up a doctors appointment for me to get a bloodtest for my cholesterol lvls and stuff. Is there anything else you would reccomend me asking to get tested? I'm not totally sure what is all included when they send the sample away to the lab.

Hey there rayndaddy.

Question on preventive strapping

I have a really bad wrist with quite bad flexibilty on it (fractured scaphoid 3x) recessed knuckles x1 and broken metacarpals x1

All on the same hand / wrist

Currently on the mend from latest fracture - would you recommend any kind of preventative strapping while lifting / playing sports?

On a side note I'm not sure whether I have fragile bones or what.. Any tips on increasing bone strength?

My calcium intake is high and always has been, but then again they are broken in quite physical ways.. Fighting, snowboarding, rugby, falling down stairs etc..

Hi.

Question about Thermogenics.

I already know, your advice is the german jetfuel. Since im from brazil, its pretty hard to import stuff, and it takes 45 days to arrive, etc. So, i wonder which coumponds are the best to have in a thermogenic supplement. (ephedrine is banned here).

raynor, these are ma current stats.

squat 280x5
bench 235x3 / 225x6 (with spotter and help)
deadlift 315x5

weight :183-185 / height : 5'11 ish?

how bad/good do you think those numbers line up with my weight and height? also , i do 2 power training days, and then 3 hypertrophy. What i was wondering is on my power days should i do say...BB bench AND DB for strength or one or the other then rotate them? same with other strength exercises should i do them same day or rotate?

and for my current stats how would one go about getting more weight ? like increasing my bench squat etc...?

oh and for the bench, if the spotter is helping a bit, does that mean i should continue with the same weight ? or continue to increase even with the assistance of a spotter?

is it unhealthy to cook with left over bacon grease?

Depends. Show me the exact days and workouts you do for those days as well as your rest days.

Also how much sleep have you been getting?