Critique and help please

  1. Critique and help please


    Hey guys and girls,

    I've been lifting on and off for under a year and now trying to really get my a** into shape, I'm super happy about my progress so far (pics in my profile) and would love any nutrition and supp tips to help me bulk up (not a term most girls use) I'm currently not taking anything, not even protein powder, but I have a super clean diet and I thank that for getting me this far!
    Would love your thoughts and tips on nutrition to help me size up. Workout tips? I'm getting juuuust a lil chubby on the sides so I really want to gain muscle without much more fat.

    Thank youuu


  2. Eat something small every couple hours. Keep protein at a gram per pound of bodyweight.

    keep hitting your body parts once every 5-8 days , depending on recovery and different factors.
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  3. Try knocking your protein up. It might help with the muscle gain but remaining lean. You could also always attempt carb cycling?

  4. Quote Originally Posted by LilSass View Post
    Hey guys and girls,

    I've been lifting on and off for under a year and now trying to really get my a** into shape, I'm super happy about my progress so far (pics in my profile) and would love any nutrition and supp tips to help me bulk up (not a term most girls use) I'm currently not taking anything, not even protein powder, but I have a super clean diet and I thank that for getting me this far!
    Would love your thoughts and tips on nutrition to help me size up. Workout tips? I'm getting juuuust a lil chubby on the sides so I really want to gain muscle without much more fat.

    Thank youuu
    Check out the articles on my website re making gains.

    If you want to recomp, focus more on manipulating the nutrition aspect to minimize or limit any fat gains as you gain muscle (recomping is easy enough - not everyone can do it, but it is not impossible).

    Otherwise, if you cannot do it yourself re experimenting to get the right manipulations (since it does take time and knowing your body and knowing what and how to do it too), then I recommend working with someone who can and will do it for you.
    Writer • Athlete • Coach
    INSPIRATION ~ FITNESS ~ LIFESTYLE
    Think like a Champion. Train like a Warrior. Live with a Purpose.

  5. these guys nailed the diet portion... protein is where i would focus as you can add voume and cals but help stay leaner due to TEF and general digestion.

    supp wise, start simple. Creatine monohydrate (SNS can usually be found for ~$12 for over a year's worth) and maybe a mild gda like SNS glycophase or a mroe general supp like Agmatine XT. Both will help with carbohydrate metabolism and general nutrient partitioning to help you stay lean too!
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com
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  6. Quote Originally Posted by John Smeton View Post
    Eat something small every couple hours. Keep protein at a gram per pound of bodyweight.

    keep hitting your body parts once every 5-8 days , depending on recovery and different factors.
    Very good point here. I went from a puny 125 lb guy who ate fast food and junk about 3 times a day to 180-190 depending on the season who eats 6 smaller heathier meal choices or high protein snacks. With someone like myself the key wasnt't so much as calories consumed as much as it was the quality of the calories consumed. When I was at my biggest weight and muscle point I would even wake up to an alarm just to take in some protein in the middle of the night via a low calorie high protein shake.
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  7. Listen to Rosie. She’s the best!
    Performax Labs Product Specialist


  8. Perfect the way you are!

  9. Ahh I get so side tracked and forget to come back to things.
    Had a nasty bout of gastro and dropped 4kg down to 61kg - currently back up to 63 and will post pics in my profile (or here if it lets me?)

    I've got a major question that I'd 1.appreciate your poilteness on, if your against it voice it with science not aggression, and 2. Legitimately like your researched answers eg. Doses, types, concerns, benefits etc
    So my question is I'm wanting to shift into anabolics, not to the point where I'm changing drastically and getting the virilizing effects, but I've got an ideal body in my sights and I'm at the point of being happy to take a little something extra to get there - Test vs Var? Types of test (if any) I saw an article recently talking about low dose trt or test in general being GREAT and possibly a better start before Var - can anyone chime in?

    Loves

  10. SIZE ME UP

  11. Quote Originally Posted by Rosie Chee View Post
    Check out the articles on my website re making gains.

    If you want to recomp, focus more on manipulating the nutrition aspect to minimize or limit any fat gains as you gain muscle (recomping is easy enough - not everyone can do it, but it is not impossible).

    Otherwise, if you cannot do it yourself re experimenting to get the right manipulations (since it does take time and knowing your body and knowing what and how to do it too), then I recommend working with someone who can and will do it for you.
    Thank you! Checking it out now

  12. Just looking at your physique in my opinion I wouldn't mess with any anabolics. You have some great genetics with just with a good diet and training you look better than a lot of people.

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