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Physical Therapist and Personal Trainer by Priscilla Drorringsodge - Wed, 11 Jan 2017 19:58:14 EST ID:L1txwjLH No.93835 Ignore Report Quick Reply
File: 1484182694391.jpg -(495493B / 483.88KB, 1408x1296) Thumbnail displayed, click image for full size. 495493
I finished my degree.

Ive been working in the field for 6 years
485/340/545 @ 82 kg

AMA

I dont know anything about steroids
>>
Nigel Snodstone - Thu, 12 Jan 2017 13:40:48 EST ID:HajA/g/Y No.93837 Ignore Report Quick Reply
>>93835
5'11 300 lbs desk job. Whats a good 5-6 days a week routine to lose 100 lbs in lets say 1 year maybe 1.5. I am open to any suggestions such as diet or exercise.
>>
Priscilla Drorringsodge - Thu, 12 Jan 2017 14:15:20 EST ID:L1txwjLH No.93838 Ignore Report Quick Reply
>>93837
one year is going to yield 52-104 lbs of weight loss (I know, big range) if you do everything right.

I suggest lifting for strength 3x a week and doing HIIT 3x a week for 10-15 minutes.

Start eating @ TDEE and then go to a deficit eventually

if this is over your head, just ask.
I dont know what you dont know
>>
Nigel Snodstone - Thu, 12 Jan 2017 14:37:06 EST ID:HajA/g/Y No.93839 Ignore Report Quick Reply
>>93838

I know HIIT, not sure what TDEE is
>>
Lillian Huggleway - Thu, 12 Jan 2017 15:27:46 EST ID:U2Bfen3p No.93840 Ignore Report Quick Reply
>>93839
Total Daily Energy Expenditure (could've googled it in 5 seconds bro)

>>93835
losing weight/gaining muscle on a cut as a beginner who is 6 kg overweight according to BMI: is it possible?
>>
Priscilla Drorringsodge - Thu, 12 Jan 2017 15:53:24 EST ID:L1txwjLH No.93841 Ignore Report Quick Reply
1484254404391.png -(90521B / 88.40KB, 1008x1008) Thumbnail displayed, click image for full size.
>>93840
>losing weight gaining muscle
difficult, but doable for only short periods of time
>as a beginner
yes

strength training gains the same muscle size as people who train for hypertrophy within the same novice and beginner window
>>
Fisheyes - Thu, 12 Jan 2017 22:57:08 EST ID:MpGgZjUR No.93844 Ignore Report Quick Reply
Am wanting to bulk so I can gain some muscle, female 61kg, 184cm, gym 5-6 times a week, plus walking every morning. Am a Pescatarian and gluten and dairy free. Only thing is, finding it ridiculously hard to bulk up even with over eating, do you know of any routines or clean diets that can push my body in the right direction for muscle gain. I have reached a plateau I believe where I am unable to gain much more muscle, I look good, great definition in most places, but would like some more!
>>
Augustus Brettinglack - Fri, 13 Jan 2017 20:24:04 EST ID:L1txwjLH No.93845 Ignore Report Quick Reply
1484357044178.png -(251466B / 245.57KB, 617x609) Thumbnail displayed, click image for full size.
>>93844
I usually recommend butter and red meat to gain weight. You will have to find alternitives such as oats, lentils and other types of complex carbs.Sweet potatoes and pasta would be a great source.
They have replacement non-gluten free.

If you are doing gluten free for any other reason other than having celiac disease, you are retarded. I say this for your own good. Pescatarian is just...a preference too. Red meat is fine in moderation.

If you eat 2.0g/kg of LEAN bodyweight (lean = without fat) and have a diet of 40% fat, you will gain weight if you eat 500 over TDEE.

as for "gym" 5-6x/week. are you lifting 6x a week? If so, I think you might need to tone it down if you want to make some serious gains.

Most gains are made in sleeping, eating, and resting.


To touch on muscle gain, the thing that will always, and I mean ALWAYS increase muscle size is VOLUME. If anything Im saying is over your head JUST ASK.

if you have more volume, you will increase size. If you do not increase volume, you will not increase size. This is is why I am biased towards strength training. It allows you to continually, even with high volume, lift more and more. The more you lift, the more volume you are capable of and if you are capable of more volume, you will gain muscle size.
>>
Matilda Goodworth - Sun, 15 Jan 2017 16:32:06 EST ID:LUj/Qtba No.93846 Ignore Report Quick Reply
>>93835

I got my ass kicked by some drunk asshole in a bar the other night that attacked me for some mistaken reason, and decided I should take some boxing lessons to learn about defending myself. What should i know before going to a gym and asking, what type of exercise should accompany boxing?
>>
Fuck Mullerkurk - Sun, 15 Jan 2017 23:51:07 EST ID:L1txwjLH No.93847 Ignore Report Quick Reply
>>93846
you can honestly google that instead of giving money to a professional

most of the exercises are simple

that being said, if you want to increase boxing performance and general strength, then a professional would be able to help you (Pro tip 95% of trainers are bullshitters)

but also, training that much to beat a drunk guy is seemingly pointless.

If you want to be good at fighting though, highly recommend


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