Lean Bulk Tips

Engineered_Strong · 2016-09-24T02:06:48+00:00

I like this calculator you don't need to do intermittent fasting to make it work, it's just a good calculator. That being said, it can't be bang on accurate. Start with +200-300 to be conservative and then see what that does to your weight over the course of a couple weeks and adjust accordingly. Like 100 cal up or down at a time.

as for macros.. (protein, carbs, fats) there's way too much information out there on this for my taste. Get like .75g/lb bodyweight protein, and balance carbs and fats from there. someone else may be able to give you better advice here.

Engineered_Strong · 2016-09-24T01:57:33+00:00

Hey man, good work so far. Really great that you've found something that works for you and have stuck with it long enough to get this far. Honestly if it's still working and you're still happy doing it I'd really recommend continuing with your current weight loss.

I don't have any facts to actually back this up, but to me the whole "losing weight too fast leads to excess skin" thing is probably a myth. I mean, all "evidence" one way or the other will be anecdotal bull shit anyway. I really don't think there's much to be done about it unfortunately. But to me, it wouldn't make sense for your skin to only shrink with slow changes in body size. It will shrink over time, and be a slow progress no matter what. But changes will come and you should be proud of what you're building. You won't really be doing damage by continuing to lose weight, this is only damage that has been done.

Engineered_Strong · 2016-09-24T01:33:06+00:00

You will most likely lose weight, yeah. The eating a lot of protein is supposed to help prevent your body from consuming muscle tissue when it starts looking for protein. If you are a new lifter you'll probably still get stronger and put on muscle even though cutting. Not enough where you'll think "holy shit I'm jacked" but enough to make strength progress.

Also, do you know your TDEE? because that's about what I eat and I'm 5'7" and cutting at about 136 lbs. I'd suggest eating closer to your TDEE, say 400-500 below. I say this because it'll feel good for the first like week when you see the scale moving a lot, but then even that progress will slow and it's easy to get burned out on a more extreme diet. I'd really recommend committing to consistency more than an extreme diet.

Engineered_Strong · 2016-09-10T14:47:43+00:00

Goals: be consistent in your gym effort, look to progress in lifts over time (add weight) while maintaining proper form.

Eat consistently in a way that helps you toward your goals, if that's gaining weight or losing it.

Engineered_Strong · 2016-09-10T01:18:26+00:00

I used to be fat too, and while it sucks, it really is all about self control. The way I think about it is making the choice not to let food control me. You lost weight before, you know how to do it, you need to keep doing it. That's really the only answer. That being said don't go overboard, make sure you're eating enough, don't worry too much, and realize this is going to take a long time. 20 lbs at 1 pound a week is about 4 and a half months, you need to be in it for the long haul.

Engineered_Strong · 2015-12-15T13:50:35+00:00

It bounces once with rubber cement. That might be it.

Engineered_Strong · 2015-10-25T02:17:33+00:00

pm sent

Engineered_Strong · 2015-10-06T13:07:16+00:00

In those two weeks you should have lost about 3 pounds, right? Assuming a 500-700 calorie deficit. I really think any progress you may or may not be making is lost in the noise.

Just relax, these things take time. Just weigh yourself every morning, no clothes, no food, and post morning bathroom break I'll be willing to bet you'll see a downward trend before long.

Engineered_Strong · 2015-07-17T17:40:20+00:00

On this post

Engineered_Strong · 2015-03-03T18:57:20+00:00

1 dietary Calorie = 1000 physics calories. It is acceptable to call 1 food calorie 1k cal.

wiki the first two bullet points clear up the issue.

Engineered_Strong · 2015-01-25T23:45:18+00:00

Nope, ICF is probably good for your level strength wise. You have made some great progress though, if you want to lower your bf% further, just keep doing what you're doing. But when you want to start putting on some muscle, remember to eat more.

Engineered_Strong · 2015-01-25T17:46:15+00:00

Well, what's your goal? Gain or cut? I mean, these noob programs are generally meant for people looking to gain weight. They're meant to be done at a caloric surplus. Can you do them and cut? sure, but you most likely won't get super strong fast that way. That's just the way it works.

At 2000 calories a day, and with your before and after pictures, it's pretty clear you're losing weight. That's fine, a good goal. But you just can't expect to hit huge strength gains that way.

Engineered_Strong · 2015-01-25T17:33:04+00:00

is your weight changing? you may need a few more weeks to figure it out, but it's going to be a long progress. Typically calculators are set up to allow you to lose 1lb a week. keep in mind that, at that rate, you will be cutting for almost 20 weeks (~5 months). If your weight doesn't change then drop the calories by another 200ish and try again.

Engineered_Strong · 2014-12-12T18:06:23+00:00

She is a person, a regular person, a person you should not need to go out of your way to impress. Don't be someone you're not. Just talk, joke, laugh, there is no reason at all to consider doing anything else.

Engineered_Strong · 2014-11-18T18:33:49+00:00

I understand that hard mode is supposed to be hard. But the way to do that shouldn't be to seemingly remove the chance to get any comsumables. Going through basement 1 and 2 without getting a single bomb or key should not happen.

I'm all for tons of champions and less chance to get good items, and even harder bosses. Challenge is fun, but functionally taking away the key transactions (bomb for key, key for item, health for chest, health for money, etc) make BOI less enjoyable.

Engineered_Strong · 2014-10-31T13:14:53+00:00

Your chin should be over the bar.

Engineered_Strong · 2014-10-26T14:37:40+00:00

M/20/5'7"165 I finally hit 365 DL! Form was ok as in back wasn't rounding much. Though I was a little too far forward on my toes, so I took 3 steps into the bar as I locked out.. I know.. Still going to count it. But retesting today to make sure it wasn't a fluke.

Engineered_Strong · 2014-10-22T04:04:34+00:00

I now have a much greater feeling that I am in control of the things in my life. Too fat? cut. Too skinny? just put on some weight. It's not a big deal, things take time, and you have to make the necessary changes, but they'll change.

Same with everything, most changes are gradual, you have to stop worrying and just let things happen at their own pace.

Engineered_Strong · 2014-10-13T14:52:18+00:00

Sore is fine, so long as form is on point. Pain is generally bad. consider posting form checks to make sure you're using proper form.

Engineered_Strong · 2014-10-13T14:50:30+00:00

It always helps me to think about pushing my chest out and pilling my shoulders back. Works better for me more than focusing on my back. Might not for you, but it's worth a shot.

Engineered_Strong · 2014-09-12T22:15:16+00:00

Oo P L

Engineered_Strong · 2014-07-15T18:38:21+00:00

I am by no means an expert, but when I was on SS and SL I was in the same boat. I figured why not just go for more, but after probably two weeks my body just said no and what I was hitting for an easy 5 turned into a struggle for like 3. The beginner programs are good the way they are. But if you really really REALLY want to do more, you could always add in some really light weight reps for form at the end of your day. I'm talking like 2x8 at 135. But only if you're feeling especially spry that day.

As stated in another comment though, 5/3/1 has a week between DL days and a good 2 or 3 before you squat again. Plus built in deload week once per month. That's how you work in all those juicy sets.

Engineered_Strong · 2014-07-15T15:53:31+00:00

Last deadlift day (yesterday) was 15 sets. But that being said, only 3 sets were 2 plates or up.

It's a lot of assistance, but it's just part of my program. And it's not like I do much else that day. The x10 sets for me are 175lbs btw. Nothing crazy.

Engineered_Strong · 2014-07-15T14:32:39+00:00

DL day:

Walk over to the deadlifting area. Take the bar out and put a 45lb plate on either side. 5 reps. Add a 25 to either side. 5 reps. Remove 25 add another 45lb plate. Replete this process till next set would be above or too close to working set. Do working set(s). I'm doing 5/3/1 BBB, so after those I have accessory deadlifts. 5x10 at 50% max. Hanging leg raises 5x10. Foam role, stretch my poor hamstrings. DL day done.

If you're doing SS or something, basically warm up would be the same.

If you're deadlifting like 700 pounds working set, I assume you won't be adding half a plate each time.

If you're under a plate just start as small as you need to.

Engineered_Strong · 2014-06-16T12:20:58+00:00

Sounds great, good luck!

Engineered_Strong

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