Dealing with Difficulties

[@dard4642]

Along the lines of liquid meals: I saw a video from another bodybuilder a few years ago that gave some great advice to his help to me a lot. The more we chew, the more our hunger is satiated. Therefore, whenever he's cutting, he eats whole cuts of meat: things that he has to cut and chew. When he's bulking, he only eats ground meat. In fact, everything he eats is small; from rice, to fruity pebbles, to only small cuts of pasta. Summary: While restricting your calories, choose foods that require a lot of chewing; while bulking, choose foods that require minimum chewing that you can just shovel down.

[@Magic_beans_]

7:15 If you’re looking for food substitution ideas, some Aussie scientists assembled a Satiety Index comparing how well various foods reduce hunger. A lot of it is obvious (white bread is less filling than whole wheat 😮) but others may not be. White potatoes were the single highest-rated (most filling) food.

[@Nostart30]

link?

[@smarttrainingnutrition1046]

Make sure they are PLAIN BOILED white potatoes. Not seasoned or covered in butter or air fried chips as those all totally changed their palatability

[@RenaissancePeriodization]

Yep that's good stuff! - Dr. Mike

[@binchili]

@@smarttrainingnutrition1046 they are full filing or are they appetite openers?

[@BaldOmniMan]

Eating earlier in the day is key for me

[@SpaghettiToaster]

No shit, every waking hour before breakfast is basically wasted time for me.

[@Tykeronia]

Psh everyone knows Viltrumites don't need to eat.

[@rufushomanen5735]

Hello

[@Music-gw4qf]

same here

[@DTsoumpas]

Such good advice, so subtle but there are some HUGE lessons in here -> keeping the activity up was critical for me, guilty of mass gaining versus muscle gaining! Thanks for the tips … so helpful!

[@JP84x18]

When he said brown rice comes out the same way it goes in, i really was mentally ready for “painfully”.

[@coreydw1]

😃

[@RenaissancePeriodization]

"No one is having any fun." - Dr. Mike

[@notsaying]

am i crazy for thinking brown rice taste better? its sort of gummy, white rice just feels weird and hard to chew. brown rice is yum

[@andie8506]

One, I really love listening to you talk. Two, thank you so much for saying it's okay to only mass gain 8 to 12 weeks at a time and only gain 5 lbs. I'll probably gain closer to 8, hopefully) But I cannot believe how much anxiety you relieved for my future mass gaining phase. 💕😊💕

[@mattulbing]

I just always want what I'm not doing at the time. When I'm cutting weight, I want to eat all the calorie dense foods, all day long. I started a bulk 2 weeks ago, and I've had at least 3 days where I had to force down 2,000+ calories within 3 hours of bedtime.

[@Hedgeflexlfz]

same

[@greensp4rk]

It sounds like you dont have a good plan for your meal times

[@RenaissancePeriodization]

Man I HEAR YOU. My body always wants to maintain. Cutting OR massing it's like "man.... fuck you!' lol - Dr. Mike

[@dard4642]

Even on a micro scale. I eat more carbs on training days than on rest days and rarely is my appetite in sync with that schedule. In fact, it's flipped.

[@ivancolandrea9583]

Third point is me in a nutshell. I can gain easy. It's the fear of staying at the weight. Went from 44% body fat to 20% and now playing the muscle gain game.

[@secondthought2]

That's admirable, i would keep going till i hit like 10-12ish zone. 20 ain't optimal. Way better than 40 tho.

[@ivancolandrea9583]

@@secondthought2 I intend on it. It gets harder as I slim down. I'm in a 4-6 month of muscle build/ maintenance phase before the next fat loss cycle.

[@arjenmiedema8860]

Learning to cook is a great, but undervalued, bodybuilder skill. Get that chefs hat!!!!

[@Zoyb3rg]

Man you absolutely rock, thank you so much for all the good content

[@Shreadington]

Right on Mike! I like using taco seasoning and Cheyenne pepper on all my cooked meats. I Foreman grill my 12lbs of chicken and 3lbs of Swai fish, bake 6lbs of asparagus on Saturday. Sunday morning I'll put on 3 cups of basmati rice then cook my 5 servings of cream of rice after breakfast. Mid morning I'll get the scale wall my containers out then put all my meals for the week together. Altogether it's about 3 hours from start to finish. Having all my meals done is THE BEST thing ever.

[@JoshBenware]

I'm about to start a program and will be doing meal prep for the first time. Please help me with a few questions- do you freeze or refrigerate the food? Does it taste gross after a couple days? And, what do you do for the rest of the family? (The last question I ask because I end up cooking almost every night for them, and they probably arent gonna be too happy with my week old chicken...lol)

[@binchili]

@@JoshBenware what did u figure out?

[@JoshBenware]

@Scapula retraction is king my family actually didn't mind the meal preps. It saved me a ton of money on food that normally gets wasted. The air fryer was my best friend for chicken. I used chicken tenders and didn't shred them. Shredding them dried them out quicker, so it's better to leave them intact. Rice was very filling, but it's horrible for meal prep, especially when you have to eat it cold sometimes. Sweet potatoes are much better after a few days than rice. Overall, I just had to figure it out. The best recipe I found for prepped chicken was on Fouad Abaids channel (I have no idea how to spell his name, but it should pop up if you search "best chicken ever for meal prep").

[@lelandortega]

Hahah. I got an ad from Optimum Nutrition seconds after Dr. Mike said that ON does not endorse him and that ON is not even aware of existence. Coincidence. Maybe, I do buy ON products so maybe not. I still got a kick out of that. All jokes aside, excellent content Dr. Mike, keep it up!

[@katee8417]

“It’s the cost of doing business” now that’s a solid takeaway, it’s gonna happen folks!

[@lainewinner2540]

This helped so much Dr Mike! I literally struggle with all these difficulties

[@seiyulyu4854]

Dr Mike has by far the best gym bro voice among science based fitness dudes

[@CoachedByKeevil]

Planning my meals is key 🔑

[@brandonduenow3538]

I've found that fat loss dieting just makes me tired and low energy, I'm actually more "hungry"on bulks. I see any food on a bulk i instantly want to eat it. In fat loss I don't have the energy to make food so I may as well go to sleep

[@eliadavidson9124]

Great video! I need to keep this one going the entire day. He is a great motivator. Thank you for the wonderful content.

[@no_limitations]

"You WILL get less hungry" Me being able to go 2000+ above maintenance for months on end: No I don't think I will

[@raizan6564]

I get you bro

[@sabertoothwallaby2937]

holy shit

[@PatLures]

So I'm not alone

[@swiper1131]

as someone who was once 500+ lbs. I promise you I can eat an easy 2k or more above maintenance every single day and get fat again LOL I've sustained 240-250 range for about 3-4 years now but on my mother's grave I could balloon up so easily 😂 Dr. Mike did say "people who love eating.. this will be easy" that's me.

[@raizan6564]

@@swiper1131 i feel like if i really let go of all control i could get there. What do yall do to manage cravings? And i mean severe cravings, like walking down the street by a pizza place and the smell pulls you in like they show in cartoons.

[@callumwindsor6516]

Thank you for all your videos mike I appreciate them all ♥️

[@therippedemon]

This video has come at the perfect time for me! Great info and tips!

[@jeremyhelbing]

Mike has the best stupid jokes.

[@fwfry3144]

Ja.

[@VanillaCoke]

Pro tip: Flame Broiler is cash money when you need a meal when out and about. Good P/C/F ratios

[@deriusjones3024]

Great stuff Mike.. it's refreshing to hear alot of bro science bodybuilding concepts Backed by REAL science. 💪

[@MitKazakov]

Another great video, thanks for all you do, Dr. Mike!

[@nilo7727]

Dr Mike is the man!!👌💪😎

[@brandonyoung4910]

Thanks mike. All this info is golden and hilarious

[@swiper1131]

This does not apply to me in any sort of way... but I'm still gonna upvote and watch it 😂 I was 500 lbs and am 240 now. If I ate whatever I wanted, I'd be 500 lbs again.

[@smarttrainingnutrition1046]

FFB checking in 👍

[@binchili]

Fr my nigga

[@Grimhof]

A little late but Josh Cortis aka TheMealPrepManual is great. He does a lot of videos on not only meal preps for weight loss and gain, but also on what he calls 'Snack City' which are healthy snacking items like breakfast burritos that you can make in bulk and just grab through the week.

[@ole2522]

seems like such a strange problem to have, not being able to eat enough food. Even if i eat 0 junk 0 carb drinks I still have to hold back on the food im eating even on a bulk :p

[@pish_tea2118]

Thank you for another great video:)

[@camerontait9132]

That porch analogy.

[@AngryOscillator]

I like a keto/low carb diet personally coupled with many drinks containing heavy amounts of maltodextrin and that highly branched cyclic stuff Just be sure to sip it through out the day or else say hello to diabetes DISCLAIMER: I am not a dietitian. Or a doctor. Or even a body builder.....

[@sniperpro467]

Could you make a video on how to fix skinny fat and explain in detail like all the rest of your videos thanks Dr Mike

[@smarttrainingnutrition1046]

If you are skinny fat you need to gain muscle. Eat at maintenance and train with progressive overload and you will recomp.

[@RenaissancePeriodization]

Yep, we'll be making that one! - Dr. Mike

[@brandonyoung4910]

Trifecta has been soooo nice this last year.

[@RenaissancePeriodization]

Cool! - Dr. Mike

[@antirealist]

One great hack I learned was taking really hot rice in a bowl, cracking 1-3 eggs into it, mix it, pour 1-2 tbsp of soy sauce or shoyu and boom... you got this really great egg rice. It's a traditional breakfast in China.

[@vanessadamphousseturcotte6863]

I’m 5’2” and still really small… I guess I have a big appetite cause I still can’t eat the less dense food… I’m still often hungry even while passing (no wonder why I got to 200lbs in the past) 😂

[@coreydw1]

Yeah, i do not get not being able to gain weight at all.

[@samvandervelden8243]

I have an incredibly fast metabolism, my maintenance is 3500 cal while I only weigh 72kg (159lbs)

[@danielblades8789]

Me too! Finally my BMR is slowing a bit but had to wait until early 40s

[@smarttrainingnutrition1046]

Dave money and do home made mass gainers. Blended oats, blended banana, peanut butter and whey protein shakes, cheaper but equally as effective, nutrient dense and tasty AF

[@samvandervelden8243]

@@smarttrainingnutrition1046 I already eat oats banana and peanut butter, I'm also vegan so I'm not going to take whey protein or any other protein powder because I dislike it, but thanks anyways

[@MrDubayoo]

Horse shit

[@binchili]

@@samvandervelden8243 ur vegan?

[@JackBegotti]

For fullness just eat something that is super high kcals. Ex: rice crispies/rice cakes over rice. Cornflakes over pasta exc...

[@syrupnuggt]

Eye of round, sirloin, sticky white rice, olive oil, salted butter, sourdough, Greek yogurt, pb, cereal, whole milk, whey, carb drank is how it’s goin.

[@spleefdowny]

Ferklemt Dr Mike made my day.

[@pr0adam]

that jewish anxiety joke caught me off guard lmao

[@jimbojimbo6873]

Best natty in the world

[@joaoneis6010]

Dr. Mike and subscribers I have a big question, you said about eating like a burrito to fill up a gap in work and stuff, I liked a lot of that idea, of being very flexible, but I don’t have a clue how I would measure the macros/calories of a burrito I buy, or any of the possible fast foods/snacks, because I haven’t cocked it, I also have no clue how I would come even close to measuring it, its all wrapped. It’s like when I make a lot of meat with a lot of sauce, I can’t really know the sauce kcal, only if I measure the ingredients before making it.

[@T_Rez97]

Love the channel

[@Yubifeeb]

Would someone still get newbie gains if they’ve lifted hard for a year in a deficit and is now for the first time in a surplus?

[@Ricky-SC]

Yes, lifting hard on deficit doesn’t make you gain proper amount of muscle. You’ll count as someone who hasn’t had their newbie gains.

[@ghfjfghjasdfasdf]

Two weeks off due to an injury and I feel like I’m deflating.... what is up with sarcoplasmic gains going away so quickly?

[@Alexs-Gym]

What about 2 - 2/14 hours a sesssion full body 3 days a week but hitting 8-16 sets per muscle group per week

[@chriswalters9819]

I'm 53, 5'8" and just hit 167.5 after two weeks at about 3000 cal a day. I'm rarely starving anymore. Hard really.

[@sabertoothwallaby2937]

Are you cutting or bulking for that?

[@chriswalters9819]

@@sabertoothwallaby2937 I am bulking. Gotta a little far going on but not horrible. Getting noticeable muscle too though. Gonna stick with it a few solid weeks and just Guage as I go. Can't lift like I used to before all my back surgeries but surpassing all my Dr's best scenarios.

[@ciscokidcspf]

"failing to plan is planning to fail"

[@nomnomnooma]

I miss chef Mike’s classes

[@bigpicturegains]

Sounds boring, but I eat the same thing everyday. Healthful foods that are high protein and fuel your workouts, I stick to what’s proven to work. Doesn’t need to be bland food, try to find things you enjoy the taste of. Makes it super easy to ensure you are getting all the proper nutrition too when it’s all planned out everyday, you don’t even have to think about it. results will follow provided you put in the work at the gym and make sure you get enough sleep 👍

[@AbsolutelyNerdy]

What game does Mike play for C9?

[@choops2373]

went from 130 to 170lbs.. dont know whether to keep going to 185 or stay at 170. kinda wanna cut now lol

[@DiegoJKelch]

Question here 🙋‍♂️ So since you know all of this . Can you get big as Jay Cutler or is Genetics still a major component? When see the top tier olympians does this mean if 1,000 men hopped on this regime of diet and training who would have top physique if they all were at like 30%body fat all 5’6 -5’10 all ages 23-33 . How many of those 1,000 men would have good physiques or would all of them done great how many variables matter ? Do some people really do have crap genetics 🧬 they can only get into shape so much ? And they all stuck on your program on the same juice (peds) etc

[@natalieweier3492]

Hey Dr Mike do these same rules apply to women trying to grow muscle too?

[@yoelmorales208]

Another good video

[@thecount1001]

i dream of breakfast before i go to sleep and wake up wanting to run to the kitchen. BREAKFAST!!!! funny how different some people are!!

[@DrAJ_LatinAmerica]

Awesome video. Have found with my older patients (50+ yrs) eating an orange first thing in the morning before water or coffee helps them to want to start eating for the day. Do not have any RCT to show this, just anecdotal evidence but they all claim it helps. Maybe could help younger lifters? Next have them drink their calories in shakes as much as possible. Gaining weight, meeting minimum fat intake, hitting all minimum micro nutrients,... very important for many 50+ persons especially after cancer or other serious illness (if they are underweight of course, most of Americans are actually overweight).

[@tenshiqz403]

Hi Dr. Mike, can you get good results by training 3 times a week also? I would love to train more but a house hold with 2 children wont let me. Maybe once i have my home gym ready in a few months it will be possible.

[@YMESYDT]

If trying to maintain a surplus and you're not great at eating a lot, is it okay to eat more constantly throughout the day or is it still very important to keep in the five meals with time in between?

[@Raging_wolverine4233]

Might as well eat all my meals at once before training to overload anabolism

[@lakigreen4117]

I have an autoimmune disease that prevents me from eating processed oils, whey. I’m 215 lbs and I have no idea how I’m supposed to bulk on healthy unprocessed foods. Anyone have any tips?

[@beoptimal8650]

How tall are you? Why do you want to start a bulk at 215 lbs?

[@binchili]

215 is fuckig fat unless ur atleast 6'2

[@xavi4208]

A serious bodybuilder has to think of dieting as a lifestyle. You gotta start increasing the meals and food quantities till u get used to them and see the scale go up little by little. I think this is the hardest to do because its 5-7 times a day 7 days a week…forever. If you go back to the std 3 meals…u lose weight and muscle. Period. Training is 4-5 hours x week, eating is a non stop cycle

[@RenaissancePeriodization]

You almost certainly won't lose weight and muscle if you go down to 3 meals but eat more calories at each meal to compensate, but you might start gaining slower or just maintain. If you do under-eat calories, you might lose some fat and muscle, but the muscle comes back ULTRA QUICK once you start eating right again and keep training well. - Dr. Mike

[@vincenzodellama7158]

Wish I found this series earlier. I did a 6 months bulk, after month 4 going from 78 to 83kg I couldn't get from 83kg to 84kg in the last 2 months.

[@tonicktv951]

I need a DEXA scan machine equipped with AI for my house so I can keep an eye on my fat mass levels. Any recommendations?

[@Knives19andpencils92]

I’ve only become more hungry with increasing calories 😅 From maintainance

[@koyoteval4338]

Besides a few skinny-type hardgainers, who the hell has trouble eating more? The video is overall great, but the Hunger part is completely unrelatable.

[@giuliam2531]

I used to think of myself as a bottomless pit until I started seriously trying to eat in a slight surplus...realized how much the body compensates for each time you go a lot over maintenance and the difference it makes when you don't...now after 10 weeks i feel so bloated I can't wait to diet (words that i never thought would come out of my mouth 😂)

[@von7299]

GOMAD Baby!

[@aldrindeguzman963]

my trouble is that im still hungry

[@JK-pp2xl]

I think a lot of people get stuck eating tasteless food, and then they really are forcing themselves to eat dry, tasteless food. Why not add 1 slice of bacon to those eggs, and cook the eggs in the bacon grease? Get rid of a few yolks to compensate for the extra calories. This doesn't add many calories, if any. Cook some chicken legs or chicken thighs and then remove the skin before you eat it. It doesn't have to be chicken, broccoli and rice every meal. Edamame noodles(very high protein) with some spaghetti sauce or whatever sauce you like. You can eat healthy, and enjoy your food. Shrimp, rice, with some queso is one of my favorite low calories high protein meals. The trick is looking forward to your meals, imo.

[@aarnbee1693]

I don't get it I eat 3200 calories (recommendation from my app) in a day for a bulk and I'm still hungry af m I doing something wrong?

[@10ahm01]

I lost it at "maybe all three" at around 13:50

[@10ahm01]

I don't know if the comedy's improvised or not but whoever's writing these has a talent for this kind of humor

[@raizan6564]

I wish i couldn't each as much hahaha. If i eat as much as i wanted id be 100kg. (from 68) Its so hard to eat just enough to not gain fat

[@Bromidias]

Ive lost a lot of weight, im now in my last cut to my goalweight. Do I still need to do a maintanance fase before I go into a slow bulk (.25% a week) or can I just go from the cut into the slow bulk? I remember seeing a video about it, but cant find it anymore. Tips?

[@originaltklappah9245]

This one?

[@RenaissancePeriodization]

You can bulk right after cutting. - Dr. Mike

[@AveCastGames]

16:08 ... You're welcome

[@rpgtalkout8793]

17:35 what was he saying abou back pumps and squaring?

[@rpgtalkout8793]

Squatting*

[@lorieslife5668]

can you make the vegan aspect of this video please

[@kamronsachdev5868]

God what a luxury it would be to “struggle to eat enough”

[@namastemeditationmusic1650]

Can i loose fat during muscke gain phase?.

[@chrislockhart3585]

I just add a little EQ to the mix and boom 💥 starving all day ...lol

[@faptorraptor6881]

I’ve put on almost 25 pounds over the course of the past year. I train very intensely and pretty much just eat when when I’m hungry (I’ve tracked before so I know about what I am eating). My bodyfat has stayed the same and my hunger pretty much adapts to training. Maybe lucky genetics but it’s just kinda worked out to be easy for me.

[@StrengthHacksCoaching]

Sounds like good genetics as well as beginner gains

[@JoshBenware]

Were you malnourished? Just wondering, cause I experienced the same my first year, but I was about 115 lbs at 5'10, so 25 lbs of lean mass was definitely an improvement, but I was still squirly and making fast beginner gains after that.

[@faptorraptor6881]

@@JoshBenware Not really. I’m 6’1” and 190 now around 12 percent bf. I was around like 167ish around a year ago… I was skinny, not a lot of muscle, defined abs. Not malnourished but not very muscular. My bodies been abnormally good at putting on muscle. I worked in labor most of my life so I was more muscular than someone that didn’t lift and pretty thin from working so much.

[@JoshBenware]

@@faptorraptor6881 well, all I can say to that is- I'm jealous!

[@faptorraptor6881]

@@JoshBenware it’s worked so far :) I will admit though my appetite is decreasing a bit recently so I may have to start trying harder to eat. I’ve definitely got more size I could put on so we’ll see! I’m the heaviest I’ve ever been so my bodies fighting back a bit 😂

[@peetos-chan2835]

👍

[@coreydw1]

Like food? double check.

[@JuicyOcelot]

Lol fantastic. I just had a conversation about this on the internet today. Apparently some people think that if you hit your protein per day, no need to add protein just add the other 2 macros..... only partially true

[@outlier2555]

Oh please please please give me a video of Dr Mike critiquing 600 lb life!

[@rebirthofthecool5619]

Is Bane your idol?

[@DC-wo2yb]

I have 3 main meals that I eat every day, French toast x2, protein pizza, and any combination of 3 quest bars or quest protein cookies. Around 2600 cals, 250g protein, 80g fat, 70g fiber. I look forward to eating the 3 quest products in one sitting the most. I get to feel like a fatass while fitting the perfect amount of fat and fiber into my macros. Been eating a portion of salmon before bed every few days as well. It’s been perfect for me and I never get tired of it. Can prep it if I want but I’ve had the time to cook it every day while working at home

[@kylepacioni]

Is this a Greg doucette burner account

[@Muzzaa]

Wheres the fruits and vegetables?

[@sourikray1997]

@@kylepacioni 🤣🤣🤣👌

[@DC-wo2yb]

@@kylepacioni lol, the French toast is a game changer fr

[@los1wochos]

2 scoops, 2 scoops,2 scoops is really 4 scoops plus one rounded scoop. Mike really always has to overdo everything.

[@Chaosdude341]

Yes yes, diet and such. When do we get a Dr. Mike and Dr. James play fortnite?? 😎

[@TheDennisWijnia]

I do eat alot of whey and cauliflower combined, thanks doctor Mike

[@abhistraj4284]

💯👍

[@sgdude1337]

Can anyone else just not relate? Eating is easy. Even if it’s 5000 calories per day lol

[@sabertoothwallaby2937]

No bro. I have a hard time hitting 5k. But I don't eat junk food so that makes it harder I feel.

[@sgdude1337]

@@sabertoothwallaby2937 there’s nothing special about junk food. It’s just more calorie dense. If you’re really eating that many calories, I don’t see any issue with junk food. But also it makes me question if you really need that much. Dr Mike was eating 4500 at the peak of his bulk and he weighs 250lb and is pretty active (11k steps per day + trains 9x per week)

[@smarttrainingnutrition1046]

My man 👊

[@smarttrainingnutrition1046]

@@sabertoothwallaby2937 Have you met cereal and milk before? No word of a lie I could eat a whole box and drink a carton of milk and be fine. Eat the right foods bro

[@chadpunte1731]

I just wanna drink coffee and smoke cigarettes the first few hours of the day. :(

[@brandonyoung4910]

That’s why you will never be jacked. Be strong bro. Fuck that shit and eat some food

[@JoshBenware]

Vape. It's not good for you, but at least it's not cigarettes

[@chadpunte1731]

@@JoshBenware shopping for a vape. I wasn't looking to make a hobby out of it, so I got frustrated and left. Given cigarettes is a 400 dollar a month addiction, I figure I'll go try again today.

[@chadpunte1731]

@@brandonyoung4910 you're a good man, and I appreciate it.

[@JoshBenware]

@@chadpunte1731 just start with a little gas station type device that's ready to go, or just get a rechargeable pen from a vape shop, whatever flavor you like, and a few coils. I quit smoking by vaping. You'll get more into it over time. Dont worry about the complicated tanks and builds. I do all that crazy stuff and make my own juice, and am currently spending 90 cents every 3-4 days. Much cheaper, but even the beginner pen vapes will be much cheaper. You'll spend probably 20 bucks a week for coils and juice. That's how I started, and it's way cheaper than $7 a pack. Just get a high nicotine juice (18mg nicotine) and after a couple days cigarettes will feel too weak for you. Anyways, hope this helps, and wishing you success. As I said, it might not be healthy, but I havent had bronchitis is 7 years, my lung capacity is far greater, I dont have to go outside when I need nicotine, saved tons of money, dentist visits are much better (and cheaper), and I dont stink of cigarettes. It's worth the trouble of getting swapped over.

[@lanestevens9894]

A difficulty I’m currently going through is butt wink. I wasn’t having the problem until recently. I’m in the Army, and in a recent training rotation we were In our vehicles for 12 hour + sitting on seats without cushions, that force you to sit practically in the posterior tilted position. We were like this for a month and it’s legit made my butt wink horrible. My question is; while I work on resolving this issue in my barbell squat, would a belt squat be a good alternative? I’m still. Having some butt wink in it, but my spine isn’t directly loaded with weight?

[@smarttrainingnutrition1046]

Yes a belt squat will grow your legs just as much and doesn't load your spine so no need to worry about the butt wink

[@FreshMootz]

What is the body fat percentage you recommend a caloric surplus? I am probably 9-10% 7 point caliper measurement) at the moment, 215ish. I would like to see a lean 8-10 lean mass addition.

[@maciejkubik2198]

I know what u r talkin about but right now im on pretty deep cut so im thinking now - how tf can u have problems eating more food xD

[@Yupppi]

Start saying grams instead of scoops and all the vagueness disappears!

[@rowanadams4757]

12:30 hahhaha

[@AngryOscillator]

12:27 oh my god.... I'm Jewish