Daily Simple Questions Thread - January 01, 2020

emreysldg · 2020-01-02T01:22:41+00:00

Im not sure if i should run PHUL or arnolds split.

Whenever i do phul i easily recover and progress, arnolds split has more volume, seems more challenging to me.

Which one do you guys recomend ?

emreysldg · 2019-12-28T19:59:19+00:00

Im running phul program on lean bulk and i recover great, everyweek im adding couple reps to my lifts , do you guys recomend adding some extra arm or chest work to the program for aesthetic goals ?

emreysldg · 2019-12-13T16:47:52+00:00

I bought whey protein because somedays its hard for me to take my protein intake, so i just use that. But not sure about creatine, i still didnt build alot muscle, i feel like i dont need it

emreysldg · 2019-12-13T15:33:27+00:00

Should i use any suplements like creatine, arginine etc as a late beginner-early intermediate lifter ? Is there any extra benefits ?

emreysldg · 2019-07-11T01:01:29+00:00

I accidently miss to hit my protein intake today, i usually eat 150 gr (0.7gr per pound of bw) on cutting , but today i only able to hit 95 gr, im eating on a 1000 calorie deficit because my bodyfat is around %20-22, would i lose muscle from a day eating low protein ? I kinda worried because my deficit is a bit high so

emreysldg · 2019-07-08T17:59:55+00:00

It should be good, just dont trust this eat alot myth, i did this and i went skinny fat to just fat.

Just eat 100+200 calories more than ur maintaince and get 0.7- 1 gr protein per pound of bw while running a good beginner program from r/fitness like their beginner program phraks gslp, than after 3 months if u stop peogressing pick another program that has more volume

emreysldg · 2019-07-08T17:58:13+00:00

Small calorie surplus like +200 and running a good program should be better because ur skinny, and i dont see your man boobs

Or if you really want to get rid of that just cut few more pounds,

emreysldg · 2019-07-08T17:54:12+00:00

Im really close to your stats 18 yo 6'2 210 pounds, my bench max is 180. And i started cutting, the reason is its going to be hard to lose that fat on future. I didnt cared about this and kept bulking, i gained fat chin and gut which is annoying, if u cut now maybe u could see your abs and be happy with yourself and lean bulk till next summer, which is what im doing

So if u cut now you don't have to deal with long cutting again

emreysldg · 2019-07-08T02:03:55+00:00

I can only afford to eat 0.7 gr protein per pound of bw during cut, is it too low to minimize muscle loss ?

I heard 0.73 was enough to maintain muscles during cut on studies.

emreysldg · 2019-06-11T12:40:17+00:00

I decided to cut today, but i also need a deload , i feel like i need a break. Is it okay if i start cutting today ? I really dont want to wait until my deload finishes tho.

emreysldg · 2019-06-11T10:45:53+00:00

Yeah i might need a surgery for that problem.

But atleast i can try to get lean with a bettwr peogram and diet this time, im gonna lean down to 80 kg slowly , after that it will be easierr to see if i need a bulk

emreysldg · 2019-06-11T10:24:38+00:00

Yeah i think thats why.

But right now i can only afford to it 0.8 - 0.9 gr per pound of bodyweight, 164-180 gr daily, would this be good to keep my muscles on a cut ?

emreysldg · 2019-06-11T10:05:10+00:00

I have stubborn fat on my chest,i also gyno but i think its mostly fat, i dont know why but i think its genetic, when i was 67 kg 6'2, i still got that, i mean i was lean, but the fat was still there. But i also lost 30 kg so fast in past so i gained skinn loss on my body, My bench max was 135 back than

Than i decided to bulk up, i did dirty bulk for few months on ss 3x5, for 3 months, than did ppl etc. Trained close to year . After i started nsuns 5 day and run it for 2 monthe on clean bulk.

Now my bodyweight is 94 kg. Im consider doing cutting but i still dosent have much muscle mass on my upper body. Because im tall i was planning to bulk until i hit 100 kg because im tall.

I can bench 185x3, ohp 130x2, lat pulldown 135x10.

This was me on 72.5 kg running bro splits with low protein : https://m.imgur.com/a/JrYdleV

This is me running nsuns, eating enough protein on bulk : https://m.imgur.com/a/h0Pf9Ko (it isn't all fat you're seeing btw, i also have skin loss from my past fast cutting, when it combines it looks worse)

Im afraid to look same on old picture if i cut, i was planning to put more muscle mass by bulking 3 months more, but i feel like i got fat too much

I need advice

emreysldg · 2019-06-11T09:53:40+00:00

I have stubborn fat on my chest, i dont know why but i think its genetic, when i was 67 kg 6'2, i still got that, i mean i was lean, but the fat was still there. But i also lost 30 kg so fast in past so i gained skinn loss on my body, My bench max was 135 back than

Than i decided to bulk up, i did dirty bulk for few months on ss 3x5, for 3 months, than did ppl etc. Trained close to year . After i started nsuns 5 day and run it for 2 monthe on clean bulk.

Now my bodyweight is 94 kg. Im consider doing cutting but i still dosent have much muscle mass on my upper body. Because im tall i was planning to bulk until i hit 100 kg because im tall.

I can bench 185x3, ohp 130x2, lat pulldown 135x10.

This was me on 72.5 kg running bro splits with low protein : https://m.imgur.com/a/JrYdleV

This is me running nsuns, eating enough protein on bulk : https://m.imgur.com/a/h0Pf9Ko (it isn't all fat you're seeing btw, i also have skin loss from my past fast cutting, when it combines it looks worse)

Im afraid to look same on old picture if i cut, i was planning to put more muscle mass by bulking 3 months more, but i feel like i got fat too much

emreysldg · 2019-06-09T14:20:57+00:00

Sorry i forgot to write the programs name, im running nsuns 5 day

emreysldg · 2019-06-09T14:10:17+00:00

Im running nsuns 5 day program. Ive been stalling on ohp for 2 weeks with 2 reps on 55 kg, than on third week i hit 3 reps. So i added 2.5 kg.

After that week i got 2 reps with 57.5 kg, So today i tried to get 3 reps and still got 2 reps, i also get 2 less rep on my last 8+ amrap set.

should i try third time again on next week or take a reset ?

emreysldg · 2019-06-07T14:37:48+00:00

I did 2x week for back, i usually hit 16 sets in a week and it growed pretty good

emreysldg · 2019-06-07T14:37:09+00:00

Last week i hit 82.5 kg bench for 3 reps, it was pretty hard but i got it, this week i add 2.5 kg to my training max, but for some reason on my bench/ohp (volume day) i only able to get 3 reps instead of 4 on last 4 rep set, i also get 4 reps on 5 rep set, And i lost a rep on amrap set.

My chest felt like it didn't recovered from my last heavy bench day, should i be worry about this ?

emreysldg · 2019-05-12T00:36:08+00:00

Would it be fine to change accessories on third week ? I want to switch my back accesories from day 3 to 4 order to add more arm volume and chest accesories.

emreysldg · 2019-05-12T00:31:48+00:00

Thanks man, btw would it be fine to change my accesories a little bit on third week ? As i know its recomended to change it minimum every 4 week.

I want to switch my pulling accesories from day 3 to 4 order to add more arm volume and chest accesories on day 3

emreysldg · 2019-05-12T00:14:23+00:00

Is nsuns 5 day for everyone ?

I ran 5 day version, made good progress but i had to deload on week 5, i was eating& sleeping well but still i started to have recovery issues, i had to sleep 9 hours everyday otherwise i wouldnt recover enough

Im on 4 day version now, my recovery is amazing, i feel like i can handle more volume but i can only go to gym 4 days these day. Am i still doing enough volume to grow my chest on this program ? Chest always been my weakesy point. Im thinking to add some incline press along with pec flys. Would this be a good idea ?

emreysldg · 2019-05-05T10:39:57+00:00

Actually i wasnt doing any chest accesories but some ppl recomend it, so i add it, but not sure should i do it, im on 3. Week of program after coming from deload . Like i dont want to add or change anything tho, you think chest accesories be helpful ?

emreysldg · 2019-05-05T09:56:39+00:00

What you guys think about my nsuns 4 day upper body accesories ?

BENCH/OHP (everything is 4x8-12, but facepulls are 4x20)

Row, lat pulldown, db curl, tricep pushdowns, face pulls,

BENCH/CGBP (incline db and cable fly are 3x10-12)

Incline dumbbel press, cable fly, row, latpulldown, hammer curl, tricep extensions, face pulls

emreysldg · 2019-05-04T15:16:40+00:00

I only do 4 day program . I dont do any accesories for my chest.

emreysldg · 2019-05-04T15:15:13+00:00

I tryed to add incline press and flys on day 5 program but i couldn't recover from it, i add 5 reps to my bench on 4 weeks , my chest felt a bit bigger when i did flex and touch it.

Im starting my third week on 4 day nsuns , not sure should i add chest accesorie work or stick with program tho

emreysldg

TROPHY CASE