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  1. Firmanator

    Forearm pain on grip release...

    Jaja hit it on the head...it's basically forearm splints. Vary your curl work more, straight bar stuff is usually what'll get ya. Ice em when you get home
  2. Firmanator

    Pulled glute??

    Well sounds like you strained your glute/ham tie in. I've done that...rest it for now, ice and ibuprofen to relieve swelling. After the swelling subsides you can do heat. Do not stretch it (since it Is a minor tear) until it has semi healed and the swelling is mostly gone. Then light stretching...
  3. Firmanator

    How much rest...

    IMO...hypertrophy work (more reps less weight) 30-60 seconds. Power work (high weight low rep) 1 minute up to several minutes, since the idea is to move maximum weights, can't do that with a 30 sec rest ;)
  4. Firmanator

    6 Weeks Until Show Pics Included :) Advice Please

    Exactly, you hold water in your skin...you're not magically losing fat. How you look is more important than what the scale or caliper says, even tho those r helpful tools
  5. Firmanator

    6 Weeks Until Show Pics Included :) Advice Please

    Um how exactly do you lose bodyfat when you lose water....lol wtf
  6. Firmanator

    Newby

    Yeah average is still around 500. A thousand sure, in the beginning maybe, when your body is more prone to add lean mass. But he was saying double your maintenance, so say maint is 2500, youd eat 5000? LOL on the road to being a fatso. No matter how your metabolism is, your body will only be...
  7. Firmanator

    Newby

    Your question is verrrrry general too. There are tons of basic articles on bulking up cuz it's way too much info for me to type here. Look up layne norton bulking articles :)
  8. Firmanator

    Newby

    I disagree....usually average is 500 above maintenance. Going 2, 3, or even 4000 above maintenance?? Good way to just add a lot of excess fat.
  9. Firmanator

    Carbing up!!

    Does the Greek yogurt make it sour? Sounds like it'd be good
  10. Firmanator

    Legs

    Always good to take notes so you know what worked and what didn't etc...just a thought for future shows
  11. Firmanator

    11 Weeks Out Current Diet

    Yeah, I wouldn't worry about carbs at night, it's a myth. If you're depleted from training your body will utilize them not store them. I'd recommend at least doing an occasional carb refeed
  12. Firmanator

    Natural Fat Loss Supplements?

    Well your diet isn't too terrible. You seem to have a lot of fat in your breakfast, unless it's fat free milk. Also I'd recommend carbs before And after working out. A whey shake by itself will mostly be metabolized for energy after lifting. Regardless of how clean you eat, if you eat too many...
  13. Firmanator

    11 Weeks Out Current Diet

    The time of day doesn't matter...if youre lifting or doing cardio you need carbs before and after. That's what your body should be using for energy an this will spare muscle from being metabolized for energy. You will also need them to have the energy to lift heavy
  14. Firmanator

    11 Weeks Out Current Diet

    Sounds fairly good to me. Typically I do the bulk of my carbs around workouts or cardio and first thing in the morning. (do not do fasted cardio). Depends how many carbs one eats tho, if eating a lot then you would spread carbs a bit more. As long as youre losing weight slowly, like 1-1.5 lbs a...
  15. Firmanator

    Legs

    Yup agreed bnatural.....Overdosing this close can be bad. Should've specified that as well. Best of luck in your show, and one more thing, don't forget to pose your legs when you're on stage! Always keep everything tight
  16. Firmanator

    Legs

    Little late, but keep your water high and pose pose pose those legs. Prob wouldn't lift them within 5-6 days of show day (to prevent them from holding water) unless it's more of a pump which could help. But if you still have fat on them, not much you can do now
  17. Firmanator

    6 Weeks Until Show Pics Included :) Advice Please

    Just saw your comment about the legs...oops. I'm assuming you won't be lifting legs within 5-6 days from the show so they won't smooth out like that from water. You'll do fine
  18. Firmanator

    6 Weeks Until Show Pics Included :) Advice Please

    Agreed, practice posing (every day) it makes a huuuuge difference. Your lat spread should have your shoulders squared out and back more. If you curve forward like that it flattens out definition and makes you look narrower. Also looks like you're either not posing your legs are they havnt leaned...
  19. Firmanator

    Flunked my diet 5 weeks out

    Yeah if you're depleted you will fill out and probably get a good pump at your workout. The reason for low fats is more to prevent excess fat storage when eating high carbs. If you ate like 30 grams of fat that day your body might store up to 30 grams, which isn't much
  20. Firmanator

    Flunked my diet 5 weeks out

    One meal like this can benefit metabolism, but why would you not be drinking water?? Also, when refeeding on carbs I would lower fat intake
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