What are /r/naturalbodybuilding's favorite Products & Services?

From 3.5 billion Reddit comments

I'd recommend something from the Philips Norelco Bodygroom line. I've been using it for like 5 years with no issues. Can even handle sensitive areas with no discomfort if thats something you need.

If you want to learn about the other 99 cognitive biases people are unwittingly carrying around (perhaps you, too), check out Daniel Kahneman's Thinking, Fast and Slow.

Hi!

I built yet another weightlifting tracker app - Liftosaur!

One unique feature of the app that you can write code right in the app using special scripting language - Liftoscript. This way, you can build any routine you want, with any progression/deload scheme possible. There're some already built-in routines from the fitness wiki, like '5/3/1 for beginners', 'GZCLP', etc - they all built right in the app using Liftoscript.

It also has all the features other weightlifting tracker apps have - rest timers, plates calculator, history editing, cloud storage, progress graphs, etc, etc.

It's a PWA, so you can open it in a browser, and then if you like it - add it to the phone's home screen, and it'll behave like a native app. Or it's also available in Google Play store.

I constantly add new features there, for example, I just added some social features - e.g. now you can add friends and follow other lifters, so you can see workouts of friends, and friends can see your workouts. Comments and likes coming soon.

And it's completely free, no ads, nothing.

I just finished reading "The Power of Habit" and the author talks about keystone habits, which are habits that basically cause a chain reaction and indirectly leads to more good habits being formed in other aspects of your life.

Lifting is definitely a keystone habit for me. Ever since I started routinely lifting a few years back I've been happier, healthier, sleep better, more motivated, and more disciplined. At first I started lifting just to look good but it's become so much more than that and I love it.

Check out my Android app Adaptive TDEE Calculator.

Unlike other TDEE calculators, the calculated TDEE is based on your actual body weight changes and caloric intake. Just enter your calories consumed and bodyweight everyday for 2 to 4 weeks for an accurate estimate. Other TDEE calculators only provide a rough approximation based off estimated activity levels.

I also recently added a "TDEE history" feature, so you can see how your TDEE changes over time. And it comes with a graphing feature that can be useful.

Completely free with no ads!

Mixing bowls are awesome.

I got these from amazon and they are great.

It makes it really easy to marinate / mix stuff. If you don't have bowls in your kitchen, you wouldn't understand.

I typically dump four chicken breasts into a medium bowl, dump some sauces in there (bbq, salad dressing, homemade sauce from a smaller bowl) mix it around with my hands, and let it sit while the oven preheats.

Throw them titties in the oven, wash the bowl, and we're done.

Makes coating / mixing seasoning a breeze. I use them for veggies too, cut the veggies up, toss them into the bowl, salt+pepper and oil, mix with my hands, and we're pretty much done.

Super quick, super easy, straightforward to clean up.

Anyways, bowls: reusable, hemispherical, shiny, a great solution for all of your mixing needs.

Strong is a workout tracker for bodybuilding, powerlifting and every workout routine in between. Many people in the reddit community use the app and we're always looking for ways to improve! Happy to talk to anyone at my personal email if you have ideas on how we can help make the perfect app for your workouts:

You can download the app here.

iOS - https://itunes.apple.com/us/app/strong-workout-tracker-gym-log-exercise-journal/id464254577?mt=8

Android - https://play.google.com/store/apps/details?id=io.strongapp.strong

You can maintain gains on 1/3 of frequency

Another study showing no significant effect on 6 days a week vs 4 days a week on bodybuilders

Hi!

I built yet another weightlifting tracker app - Liftosaur!

One unique feature of the app that you can write code right in the app using special scripting language - Liftoscript. This way, you can build any routine you want, with any progression/deload scheme possible. There're some already built-in routines from the fitness wiki, like '5/3/1 for beginners', 'GZCLP', etc - they all built right in the app using Liftoscript.

It also has all the features other weightlifting tracker apps have - rest timers, plates calculator, history editing, cloud storage, progress graphs, etc, etc.

It's a PWA, so you can open it in a browser, and then if you like it - add it to the phone's home screen, and it'll behave like a native app. Or it's also available in Google Play store.

I constantly add new features there, for example, I just added social features - e.g. now you can add friends and follow other lifters, so you can see workouts of friends, and friends can see your workouts. You also can comment and like on the workouts.

And it's completely free, no ads, nothing.

Hi!

I built yet another weightlifting tracker app - Liftosaur!

One unique feature of the app that you can write code right in the app using special scripting language - Liftoscript. This way, you can build any routine you want, with any progression/deload scheme possible. There're some already built-in routines from the fitness wiki, like '5/3/1 for beginners', 'GZCLP', etc - they all built right in the app using Liftoscript.

It also has all the features other weightlifting tracker apps have - rest timers, plates calculator, history editing, cloud storage, progress graphs, etc, etc.

It's a PWA, so you can open it in a browser, and then if you like it - add it to the phone's home screen, and it'll behave like a native app. Or it's also available in Google Play store.

I constantly add new features there, for example, I just added social features - e.g. now you can add friends and follow other lifters, so you can see workouts of friends, and friends can see your workouts. You also can comment and like on the workouts.

And it's completely free, no ads, nothing.

Gym addict at night, software developer at day. I built a smart and simple gym app for me and buddies' everyday use called My Work in Progress. I'd like to share it with you guys!

- Free / No ads / no gimmicks.
- Highly customizable allowing you to create your own exercises and routines.
- Log exercise sets along. Allows for saving Rated Perceived Exertion (RPE) and Reps in Reserve (RIR).
- Track your workouts in real-time and see real-time graphs and statistics to visualize your progress.
- Rest timer.
- Track body measurements.
- and more :)

Web app: https://myworkinprogress.app/
Android: https://play.google.com/store/apps/details?id=app.myworkinprogress.twa

Strong is a workout tracker for bodybuilding, powerlifting and every workout routine in between. Many people in the reddit community use the app and we're always looking for ways to improve! Happy to talk to anyone at my personal email if you have ideas on how we can help make the perfect app for your workouts:

You can download the app here.

iOS - https://itunes.apple.com/us/app/strong-workout-tracker-gym-log-exercise-journal/id464254577?mt=8

Android - https://play.google.com/store/apps/details?id=io.strongapp.strong

Compounds are the way to go. Especially with your desire for an amazing foundation, starting from a growth spurt, and not trying to lose weight.

My recommendation is to do the 5x5 routine. http://stronglifts.com/5x5/ It's excellent for your needs. In my experience you may add up to three isolation exercises on each split day if you want (I.e. chest flys and posterior deltoid on the pec dec machine, or extra bicep curls, or abs, etc).

Use the app: https://play.google.com/store/apps/details?id=com.stronglifts.app add your own extras, and use the warm ups if you have time. It's very very good.

Also ditch the technical term 'bulk for 2 yrs'. Simply bc it's an inaccurate depiction of how bulking and cutting is used and you'll cause confusion when asking for help from experiences gym goers as a gain and cut are mastered in peculiar ways that call for very specific ways of lifting, eating, and supplements. You may certainly say your just bulking up, or just lifting, adding mass, and so many other simplistic terms. Not being nitpicky, just know that this will help you get more accurate information and help when seeking out others.

Learn the proper macro nutrients you'll need and your tdee numbers, you can't gain muscle without the right proteins and caloric intake (protein can be supplemented once you get the ball rolling and your lifting numbers start increasing). There are hundreds of calculators for this. Simply working out isn't enough without this component. Don't make your gym going a waste of time.

This worked for me https://www.amazon.com/Yes4All-Wrist-Forearm-Blaster-Training/dp/B00HGPLEX4/ref=asc_df_B00HGPLEX4/?tag=hyprod-20&linkCode=df0&hvadid=167148646512&hvpos=&hvnetw=g&hvrand=12815827884239557594&hvpone=&hvptwo=&hvqmt=&am...

Well, I'm a scientist and analyze the shit out of everything. I researched drugs pretty heavily 2-3 years ago and strongly considered jabbing. In the end, it seems irrefutable that the greatly decrease longevity (by my estimates, probably around 10 years with a pretty large standard deviation). There is much more to my life than just bodybuilding, although I certainly care about it a lot. I think the next factor is that I love competition. Everything I do I want to be the best at, and if I took drugs I wouldn't be able to compete unless I wanted to be >300 pounds and die in 10 years (I'm 6'1"). To top it off, I have pectus excavatum and even if I was 300+ pounds, I probably wouldn't win shows because of shit genetics.

I'm working hard to be a natty pro ASAP. I almost won last year, but lost because my back wasn't anywhere near as good as the winner. I destroyed him on conditioning though!

Here's a picture of me from Friday. Maybe this is finally the year. Plan this year is to cut for up to 22 weeks until my glutes are shredded, then reverse diet into the show for a couple weeks. I did the reverse dieting thing last year (not for as long as I wanted though), but I wasn't lean enough in my first show. For the second one I looked like I lost fat and got bigger and I almost won overall. Last year I cut for 19 weeks I think, but I also started at a higher bf% than I am currently (and lower weight!).

last day of my offseason! 22 weeks until i turn pro

https://www.instagram.com/p/-VDcfjhUQw/?taken-by=nickrodell

Gym addict at night, software developer at day. I built a smart and simple gym app for me and buddies' everyday use called My Work in Progress. I'd like to share it with you guys!

- Free / No ads / no gimmicks.

- Highly customizable allowing you to create your own exercises and routines.

- Log exercise sets along. Allows for saving Rated Perceived Exertion (RPE) and Reps in Reserve (RIR).

- Track your workouts in real-time and see real-time graphs and statistics to visualize your progress.

- Rest timer.

- Workout planner.

- Track body measurements.

- and more :)

Web app: https://myworkinprogress.app/

Android: https://play.google.com/store/apps/details?id=app.myworkinprogress.twa

This Guy was a D1 football player, went into BBing. If you are on Kindle, THIS IS FREE!! It was a good read for me. I used it to give me a jump start in my program. Give it a try. Again, it's free if you have kindle.

https://www.amazon.com/dp/B087WTSTJ1?fbclid=IwAR0xy5N48r2lYZjGcVCYCsef7WvAw0zBTun4X2CqY39rQBEPbH-LeTjNyqg

Hi!

I built yet another weightlifting tracker app - Liftosaur!

One unique feature of the app that you can write code right in the app using special scripting language - Liftoscript. This way, you can build any routine you want, with any progression/deload scheme possible. There're some already built-in routines from the fitness wiki, like '5/3/1 for beginners', 'GZCLP', etc - they all built right in the app using Liftoscript.

It also has all the features other weightlifting tracker apps have - rest timers, plates calculator, history editing, cloud storage, progress graphs, etc, etc.

It's a PWA, so you can open it in a browser, and then if you like it - add it to the phone's home screen, and it'll behave like a native app. Or it's also available in Google Play store.

And it's completely free, no ads, nothing.

Just invest in a nice belt to begin with imo, no reason to cheap out on something that is providing support and helping prevent injury.

Amazon has an affordable belt that is superb quality - I've been using it for over a year now and love it :)

I had the same problem as you and decided to make my own app. It tracks volume visually with progress bars. I would really appreciate some feedback on it. It's free to download.

Android: https://play.google.com/store/apps/details?id=com.AesthetX.aesthetX iOS: https://apps.apple.com/us/app/id1527850124

I'll give you a promo code to my app, just message me privately. F#ck this guy this type of thing isn't fair.

Android: https://play.google.com/store/apps/details?id=com.AesthetX.aesthetX iOS: https://apps.apple.com/us/app/id1527850124

It's straightforward with no BS. Ask any questions you have it doesn't seem right/ is confusing. Here to help. Work smart>work hard.

Blend the oats first, just dry, then add everything AFTER the dry oats are blended.

Also, just get a nicer blender. You can get a decent blender for like $50.

I really like what you've made. It's clean, simple, and really snappy. However, I wish I could bulk import past data.

I realize that's not a trivial ask because I imagine not every service out there allows for data export or makes accessing user data easy, and asking someone to make a .csv would be beyond what most users would want to do. However, for someone like me who has been tracking on other things it would be nice to be able to basically 'pick up where I left off' when starting with your service.

I personally use Libra to track body weight and body fat on my phone and MFP to track calories, both of which I then throw into the TDEE 3.0 sheet I found here on reddit.

Having used Libra for a long time, I have daily weight entries going back to June 2017 and daily weight and bodyfat entries going back to February 2018. While I don't want to import all that data due to not having daily calorie intake totals for chunks of time during that span, it would be nice to import the last 8ish weeks or so because I've recently begun strictly tracking calories again.

Definitely not a pressing feature to add probably, but it's maybe something to think about in the future.

How long have you been lifting consistently for?

> When you guys hit your working sets, say you're doing 3 sets of 10 reps., do you do 3 sets of the same weight and then of you hit all 30 reps, you weight up on the next session; or do you do 2 sets of what you know you can do and then do the last set at a weight you're trying to progress to?

Your compound sets should all be with the goal of progression while not going to failure. Doing your final sets with the goal of progression would be like a world class jumper attempting a record after doing several sets of squats. You can see how that would compromise the goal.

>how do you guys change up your routine when you're hurt? I hurt my hand over the weekend and I might not be able to lift weights for a few weeks (pending doc visit), so it looks like my sessions are just cardio and abs.

something like this might be beneficial for you.

Also if you hurt your hand you still have your legs and you can still use machines.

Can still do arm bent to 90 degree chest flys on machine, can still do rows with hooks, can still leg press on an adjustable machine that has a weight stack and a pin, can still do leg extensions, leg curls, laterals on a lateral machine (just don't go heavy) etc.

If you're on Android, check out this one: https://play.google.com/store/apps/details?id=com.github.jamesgay.fitnotes

You can export workout routines and logs if you need to uninstall. And you can use the share function to share your workouts. Pretty convenient.

>What can I do?

Not lifting related but here's a suggestion; buy a pair of thick boots, like Timberland, and then slide in these inserts. With the right pair of boots and inserts you could increase your height by as much as 3 inches. I've used these for years to get above 6'. I was skeptical at first but I can say for certain that people absolutely react differently to people that are taller (usually much more positively).

Get yourself a pair of versa grips. https://www.amazon.com/Versa-Gripps-Authentic-Training-Accessory/dp/B07J2MWVDD/ref=sr_1_2_sspa?crid=2U1AAZZYWRNRN&keywords=versa+gripps&qid=1667815259&sprefix=versa+grips%2Caps%2C78&sr=8-2-spons&psc=1

they'll help with holding the dumbbells' with your hands but as far as squats go if they're too heavy with db's just move onto barbell squats if you can or maybe switch to goblet squats.

For sure. Others seem to be acting like it's weird that you're having some discomfort, but I think that's pretty silly. There have been tons of times in the past where it's taken me time to acclimate to a new EZ bar that has weird angles or a new cable machine attachment or something.

Though on that topic, you could maybe snag some ergonomic grips if it doesn't improve. They only cost like $15 to get some large-diameter rubber grips. Something like this or similar would probably still work with most dumbbells.

https://www.amazon.com/gp/product/B07VR71ZX6/ref=ppx_yo_dt_b_search_asin_image?ie=UTF8&psc=1

I use these.

i love these bad boys

i'm on my third one, i like the setup of them.

If you want to learn how to design effective programs for yourself I’d recommend these books.

https://www.amazon.co.uk/Muscle-Strength-Pyramid-Training/dp/109091282X

https://www.amazon.co.uk/Scientific-Principles-Hypertrophy-Renaissance-Periodization/dp/B08WP9GK36

It is much cheaper and faster to just pick a real program that is tried and tested and follow that.

I started drinking my protein throughout the day, rather than spending all my time meal prepping.

I set up Gatorade Zero with protein and Ensure Max Protein subscriptions on two week intervals at the amount I need to hit my macros, which allows me to just go auto-pilot and drink them whenever I want.

The gatorade especially is incredible. I'm always well hydrated and am getting protein all day long.

I've done this program for 12 weeks a handful of time since 2017. It's killer.

https://www.slideshare.net/guest98310f0/arnolds-basic-training-program (p. 8 of the slideshow)

Worth a shot for a few weeks to try.

Yes, you definitely want to be meal prepping. The way a lot of people go about doing it is making big batches of everything on the weekends (when they have time) so that everything is ready to go through the week (when they don’t have time).

Depending on what you have access to, you might meal prep foods to be heated later or foods to be eaten cold. One thing I’m doing at the moment is my own protein bars so I have a quick bite to eat when I need it (to help you with some ideas). I also carry a cooler box with me when I go to work so that I don’t need to worry about limited fridge space or food spoiling in transit. Here’s the one I have - https://www.amazon.com/Arctic-Zone-Freeze-Zipperless-Cooler/dp/B01ALB948G/

Good luck!

I use fitnotes on android the free version has most of the things you need the full version is like a $5 on time thing. He has an equivalent ios app but it is more expensive forgot the name cause I do not use ios devices

Hi!

I built an incredibly powerful, but also free and open-source weightlifting tracker app - Liftosaur!

There, you can build any workout routine you want, with any progression/deload scheme possible. To describe the logic, you can write code right in the app using special scripting language - Liftoscript. There're also already built-in routines from the fitness wiki, like '5/3/1 for beginners', 'GZCLP', various PPL routines, etc - they all built right in the app using Liftoscript.

It also has all the features other weightlifting tracker apps have - rest timers, plates calculator, history editing, cloud storage, progress graphs, muscle maps, exercise substitution, warmup sets, etc, etc.

It's a PWA, so you can open it in a browser, and then if you like it - add it to the phone's home screen, and it'll behave like a native app both on iOS and Android. Or it's also available in Google Play store for Android.

I constantly add new features there, for example, I recently added social features - e.g. now you can add friends and follow other lifters, so you can see workouts of friends, and friends can see your workouts. You also can comment and like on the workouts.

And it's completely free, no ads, nothing.

Track your macros. All of them. For a week. You're likely undershooting, especially if you're only having oatmeal for breakfast.

https://cronometer.com/ is one easy way to figure it out.

I set it to lb in the log itself, but my settings were still set to kg since I didn't adjust my settings first. Since I thought this was the issue to begin with I deleted the log after changing settings to lbs, but even after reentering the log I get the same thing.

EDIT - I deleted the log and tried it again and the loads are correct this time. Avg. Intensity, sets, and reps are still wrong though, showing exactly the same as the original screenshot I posted.

http://weightroom.uk/log/2016-11-21/view/arowback

I love the sound of this. Thanks man. I could make big batches of this to save time yes?

Also, if I do IF, what is your opinion of this mealplan: http://darebee.com/mealplans/power-fast-diet.html

I hate fussing and spending time doing too much research, so something where it is all laid out for me to follow is great.

Hi!

I built yet another weightlifting tracker app - Liftosaur!

One unique feature of the app that you can write code right in the app using special scripting language - Liftoscript. This way, you can build any routine you want, with any progression/deload scheme possible. There're some already built-in routines from the fitness wiki, like '5/3/1 for beginners', 'GZCLP', etc - they all built right in the app using Liftoscript.

It also has all the features other weightlifting tracker apps have - rest timers, plates calculator, history editing, cloud storage, progress graphs, etc, etc.

It's a PWA, so you can open it in a browser, and then if you like it - add it to the phone's home screen, and it'll behave like a native app. Or it's also available in Google Play store.

I constantly add new features there, for example, I just added social features - e.g. now you can add friends and follow other lifters, so you can see workouts of friends, and friends can see your workouts. You also can comment and like on the workouts.

And it's completely free, no ads, nothing.

Gym addict at night, software developer at day. I built a smart and simple gym app for me and buddies' everyday use called My Work in Progress. I'd like to share it with you guys!
- Free / No ads / no gimmicks.
- Highly customizable allowing you to create your own exercises and routines.
- Log exercise sets along. Allows for saving Rated Perceived Exertion (RPE) and Reps in Reserve (RIR).
- Track your workouts in real-time and see real-time graphs and statistics to visualize your progress.
- Rest timer.
- Workout planner.
- Track body measurements.
- and more :)
Web app: https://myworkinprogress.app/
Android: https://play.google.com/store/apps/details?id=app.myworkinprogress.twa (internet connection needed).

I am a developer of Bodybuilding Workout Log and I have been using it for 8 years already.

When I was developing this app, one of the most important things for me was always visible history. Progressive overload is one of the most important things for natural builders and for that I need to see what weight, reps, rest etc, which I did the last time or the time before that. I mean, I needed to see that right during my workout, without scrolling through various tabs, like you see that in a notebook.

Probably get varying answers here. There's a "get enough sleep, don't need a pre" crowd, there's "black coffee or caffeine tab" is all you need group, a normal preworkout contingent, and the extreme stim chasers (400+ caffeine + DMHA or DMAA, all that crap, etc.).

Personally, I like preworkouts. Research seems to be mixed on some of the stalwart preworkout ingredients (beta alanine, cit or cit malate), etc.

I will say that the margins on some of these preworkouts are insane. It's now hard finding one at $1/dose....20 servings for $40-50 seems common nowadays. There's even some at 20 servings for $70 preworkouts (C4 Dynasty).

My go-to recommendation right now is Nutricost's Preworkout Complex: https://www.amazon.com/dp/B07X9VQ972 $32.99 for 60 servings, 6g Cit Malate, 3g beta alanine, 2g taurine, 300mg caffeine, theanine, etc. It compares well to preworkouts costing more than double.

Hi!

I built yet another weightlifting tracker app - Liftosaur!

One unique feature of the app that you can write code right in the app using special scripting language - Liftoscript. This way, you can build any routine you want, with any progression/deload scheme possible. There're some already built-in routines from the fitness wiki, like '5/3/1 for beginners', 'GZCLP', etc - they all built right in the app using Liftoscript.

It also has all the features other weightlifting tracker apps have - rest timers, plates calculator, history editing, cloud storage, progress graphs, etc, etc.

It's a PWA, so you can open it in a browser, and then if you like it - add it to the phone's home screen, and it'll behave like a native app. Or it's also available in Google Play store.

And it's completely free, no ads, nothing.

Hi!

I built yet another weightlifting tracker app - Liftosaur!

One unique feature of the app that you can write code right in the app using special scripting language - Liftoscript. This way, you can build any routine you want, with any progression/deload scheme possible. There're some already built-in routines from the fitness wiki, like '5/3/1 for beginners', 'GZCLP', etc - they all built right in the app using Liftoscript.

It also has all the features other weightlifting tracker apps have - rest timers, plates calculator, history editing, cloud storage, progress graphs, etc, etc.

It's a PWA, so you can open it in a browser, and then if you like it - add it to the phone's home screen, and it'll behave like a native app. Or it's also available in Google Play store.

And it's completely free, no ads, nothing.

Hi!

I built yet another weightlifting tracker app - Liftosaur!

One unique feature of the app that you can write code right in the app using special scripting language - Liftoscript. This way, you can build any routine you want, with any progression/deload scheme possible. There're some already built-in routines from the fitness wiki, like '5/3/1 for beginners', 'GZCLP', etc - they all built right in the app using Liftoscript.

It also has all the features other weightlifting tracker apps have - rest timers, plates calculator, history editing, cloud storage, progress graphs, etc, etc.

It's a PWA, so you can open it in a browser, and then if you like it - add it to the phone's home screen, and it'll behave like a native app. Or it's also available in Google Play store.

And it's completely free, no ads, nothing.

Hi!

I built yet another weightlifting tracker app - Liftosaur!

One unique feature of the app that you can write code right in the app using special scripting language - Liftoscript. This way, you can build any routine you want, with any progression/deload scheme possible. There're some already built-in routines from the fitness wiki, like '5/3/1 for beginners', 'GZCLP', etc - they all built right in the app using Liftoscript.

It also has all the features other weightlifting tracker apps have - rest timers, plates calculator, history editing, cloud storage, progress graphs, etc, etc.

It's a PWA, so you can open it in a browser, and then if you like it - add it to the phone's home screen, and it'll behave like a native app. Or it's also available in Google Play store.

And it's completely free, no ads, nothing.

https://www.amazon.com/Appetite-Suppressant-Weight-Loss-High-Potency/dp/B08KTFGBMM/ref=cm_cr_arp_d_pdt_img_top?ie=UTF8

anyone ever tried using products like these during a cut? do they actually work? any negative health benefits?

You want something like this https://www.amazon.com/-/de/dp/B01KN17NTQ/ref=mp_s_a_1_3?dchild=1&keywords=perfect+multi+gym+pull+up+bar&qid=1607474463&sprefix=perfect+multi&sr=8-3

And you need this https://www.reddit.com/r/naturalbodybuilding/comments/fivvhv/the_quarantine_workout_template

I've used NOW Sports Carbo Gain and noticed in the Amazon reviews people saying they used it post-chemo to get their weight up.

NOW Foods Carbo Gain, 8 Pounds https://www.amazon.com/dp/B0013OUNRM/ref=cm_sw_r_cp_apa_ODTHxbHH9FNJ7

Cancer sucks. Wishing you the best.

I purchased it off of Amazon. They have different flavors/sizes

this is the link for the 2.5LB tub of vanilla, im sure you can find your way from there

For comparison, flavor wise, it is pretty similar to Optimum Nutrition Gold Standard, I find it to be slightly richer though.

My claim assumes 0 previous experience and perfect training and nutrition from day 1. It's ONLY THE FIRST YEAR this happens because new trainees are very sensitive to new stimulus. It halves every year after that.

A lot of newbies won't achieve that because they're learning/don't have someone to train them properly/ struggle with the soreness.

If you want to train as close to ideal as it gets, check out my app. It's made to help people get the proper gains ASAP. (Which is still slow when staying natty

Im natural bro, went through this myself. Naturals platue hard on year 3,4 . Check out my profile for pics.

Android: https://play.google.com/store/apps/details?id=com.AesthetX.aesthetX iOS: https://apps.apple.com/us/app/id1527850124

Feel free to message me and ask ANY questions I'm happy to help.

My claim assumes 0 previous experience and perfect training and nutrition from day 1. It's only the first year this happens because new trainees are very sensitive to new stimulus. It halves every year after that.

If you want to train as close to ideal as it gets, check out my app.

Your progress is good bro, adjust your expectations if your going to stay steroid free. Remember that when you lose fat (and therefore weight) you WILL get weaker because F=MA . You have less mass and can produce less force.

That being said if you lose ANY weight and can lift the same amount, you just got stronger. It seems like you are past beginner gains and are plateauing, this is EXPECTED. Keep it up and make decide between lifting Numbers (powerlifting) or looking Good (dobybuilding) . You'll be strong , and have a great body regardless, you'll just specialize in either or.

Check out my app for a meal plan and workout out tracker it applies every I've learned on 5 years of bodybuilding. I made to help people like us out .

Android: https://play.google.com/store/apps/details?id=com.AesthetX.aesthetX iOS: https://apps.apple.com/us/app/id1527850124

Feel free to message me and ask ANY questions I'm happy to help.

It depends.

For anyone above 12 % body fat, focus on recomposition (building muscle and losing fat) until you get to 12 percent, then maintain until your at the muscular development you want, then cut into how lean/shredded you want to and are willing to be.

If you are below 12 percent, STFU and bulk. Focus on lean gains once your at 12.

Expect no more than 20-25 lbs of muscle in a year, depending on your height and genetics.

If you would like to avoid the math and get a meal plan and exercises for all muscle groups (for an even physique) check out my app. I made it straightforward because getting fit for me was such a process, mostly because of misinformation.

Android: https://play.google.com/store/apps/details?id=com.AesthetX.aesthetX iOS: https://apps.apple.com/us/app/id1527850124

Don't underestimate training legs to get lean. Muscle burns calories and will draw from fat if you're not in a caloric surplus. Sounds like you could really start there. For a meal plan check out my app, it's free. Someone mentioned it, you don't need to bulk. You can lose fat and build muscle as long as you're not in crazy deficits. Naturally bodybuilding takes a LONG time be patient. Bulking and cutting is mostly being impatient and wanting to see numbers go up or down. Lean people look good and are inevitably weaker than someone of the same muscular development with a higher body fat. Pick looking good or lifting more, can't have both naturally.*

Android: https://play.google.com/store/apps/details?id=com.AesthetX.aesthetX iOS: https://apps.apple.com/us/app/id1527850124

Hey bro, anyone who judges you for trying to improve has bigger problems of their own. It's awesome that you're aware that there is such a thing as proper form. Avoid bodybuilding.com if want the best results because they have a lot of bro science and dumb stuff down for a general public.

Check out Jeff nippard and athlean-x on YouTube for proper form videos and physical therapy respectively.

I see your also not familiar with many exercises or all the muscles groups so I'll share with you my app where I listed all trainable muscle groups and exercises for those muscle group's. It includes a workout tracker to make sure your training evenly.

Android: https://play.google.com/store/apps/details?id=com.AesthetX.aesthetX iOS: https://apps.apple.com/us/app/id1527850124

Can you list some? I made an app myself to track weekly volume and simply train evenly every week.

Android: https://play.google.com/store/apps/details?id=com.AesthetX.aesthetX iOS: https://apps.apple.com/us/app/id1527850124

Getting off the floor.

The BIGGEST change for me with home workouts was getting a flat bench.

https://www.amazon.com/gp/product/B08DFGVC1D/ref=ppx_yo_dt_b_search_asin_image?ie=UTF8&psc=1

Outside that, putting on something motivating like Bigger by the Day on the tv while you lift. Writing out your program and checking off as you go.

I'll write out the program and put a line next to each set I do. Even though I have to do 5x20 because I dont have heavy weight yet (delayed thanks to the fires).

Walden Farms‘ versions of these have “0 Cal,” they are loaded with sucralose and taste nothing like the real things. I thought it was too good to be true, and was proven right.

https://www.amazon.com/Walden-Farms-Peanut-Calorie-Free-12-Ounce/dp/B000X1Q1G8

Look at the reviews, lol

I compete in USAPL Powerlifting and Strengthlifting while fitness modeling on the side. Wrote a powerbuilding e-book here

https://www.amazon.com/Week-Powerbuilding-Program-Bodybuilding-Powerlifting-ebook/dp/B08CZHHF2S/ref=mp_s_a_1_1?dchild=1&keywords=powerbuilding+brandon+guns&qid=1597614672&sprefix=powerbuilding+bran&sr=8-1

and you can also find me on insta @kzenbrandon

I deadlift 3x bodyweight and have been on the romance novels. I go over the strategies of combining the strength and aesthetics in my new Powerbuilding e-book

https://www.amazon.com/Week-Powerbuilding-Program-Bodybuilding-Powerlifting-ebook/dp/B08CZHHF2S

I also recently got a road bike so hopefully coming from at least a slightly similar situation. I do PPL 6x/wk and bike 3-4x.

I lift weights in the morning, and bike in the evenings and on weekends. Putting some hours between each activity helps ease the difficulty, somewhat obviously.

Haven't felt it hamper my weightlifting, though of course it hurts a bit more if I ride after legs but nothing debilitating. I'm currently doing similar distances to what you're planning, 10-20miles or so. Remember being quite sore the first couple times out, but adapted pretty quickly and have been getting faster since.

I don't usually ride later on in the week, as I feel my energy isn't as high then, but if I do I just drop the speed or distance. On that note, I highly recommend getting a "bike computer" to clip onto a wheel, as well as tracking distance on a phone app (if not included in the speed sensor you get). This will help you gauge your effort level while you ride, and track your progress over time. Sensors vary in price, but if you're looking to stay cheap here is an example. There are some a bit cheaper, some more expensive, depending on what you're comfortable with.

Effort-wise, I'm not going super hard when i'm riding, but i'm not casually riding to the mini-mart either. Mainly aiming to get a good sweat going and make some more room for dinner.

Hope this wasn't too rambly. Lmk if you were thinking of something else.

I wrote a Powerbuilding book for Kindle. Shows how to balance building strength in the big 3 while also allowing you optimal hypertrophy for building pecs and getting sex

https://www.amazon.com/Week-Powerbuilding-Program-Bodybuilding-Powerlifting-ebook/dp/B08CZHHF2S/ref=mp_s_a_1_1?dchild=1&keywords=powerbuilding+brandon+guns&qid=1595819003&sprefix=powerbuilding+bra&sr=8-1

I fitness model on occasion and compete in USAPL powerlifting. Just released a book on Kindle. 12 week program starting off with a hypertrophy block, a strength block, then a peaking block.

https://www.amazon.com/Week-Powerbuilding-Program-Bodybuilding-Powerlifting-ebook/dp/B08CZHHF2S/ref=mp_s_a_1_1?dchild=1&keywords=brandon+guns&qid=1595139750&sprefix=brandon+guns&sr=8-1

Also follow me on Instagram for more info

https://www.instagram.com/kzenbrandon/?hl=en

Compete in both powerlifting and do fitness modeling. Wrote a book on the subject for Amazon

https://www.amazon.com/Week-Powerbuilding-Program-Bodybuilding-Powerlifting-ebook/dp/B08CZHHF2S/ref=mp_s_a_1_1?dchild=1&keywords=brandon+guns&qid=1596463797&sprefix=brandon+guns&sr=8-1

And this is my insta: https://www.instagram.com/kzenbrandon/?hl=en

My gym used to have 3 rope-attachments for the cables but now it’s down to 1 rope-attachment for 8 cable pulleys.

I picked a bright red rope attachment from amazon for $12.00.

Low key ready for people to be jelly. Whenever anyone uses the squat rack, the 1 peck deck or the rope attachment, I can feel everyone watching them to use it next.

All gyms should have 8 squat racks, 8 rope pull attachments, and 16 peck decks.

I took it from his book. But yeah, i've found it really good and have made a lot of progress on it. The rep schemes also give me a good range of lower weight - high reps and higher weight - low reps, which has pushed on strength and hypertrophy.

have you tried taking lactase?

Bodybuilding: The Complete Contest Preparation Handbook just came out and looks amazing.

Layne Norton's The Complete Contest Prep Guide is a good one, too.

I use this one, but I'm not sure if you can get it on iPhone: https://play.google.com/store/apps/details?id=dk.jpro.macros&hl=en&referrer=utm_source%3Dgoogle%26utm_medium%3Dorganic%26utm_term%3Dmacros+google+play+store&pcampaignid=APPU_1_oF10Wu-1HYSwsAWEvIPICw

Sorry for the long link. I'm on the mobile site so it's tough to format without the helper tab.

If your intake is variable of different fruits and vegetables and good amount of meat/chicken (for protein) like me all is good. So my supplements are only a preworkout this is the one i take maybe others might recommend a better one. I also take from time to time omega3 and magnesium pills if i feel a little bit of calf muscle traction.

If you can make it fit your macros everyday and flexible diet your way there good for you but it sounds like you weren't able to do that with 8 years of training.

A plan helps, it's how I was able to diet from 220+ back down to a ripped 180.

If not go ahead with your 30 bananas a day but a simpler way would just to drink Dextrose Shakes which would be better for muscle gains since fructose is mainly metabolized in the liver instead of the rest of your body.

https://www.amazon.com/NOW-Sports-Dextrose-Powder-10-Pound/dp/B002JNM8YM/ref=sr_1_3_a_it?ie=UTF8&qid=1538534765&sr=8-3&keywords=dextrose&th=1

I hadn't seen that study on combined protein sources being more effective but coincidentally I have been having my post workout whey protein shakes with milk so works out haha.

Have you tried any good citrulline products? I tried BulkSupplement's Citrulline Malate last summer but didn't feel like I noticed a change at all. Annoying how most the big name companies are still using Arginine when the research shows Citrulline being so much better.

A book that I found useful is The New High Intensity Training by Ellington Darden http://www.amazon.com/New-High-Intensity-Training-Muscle-Building/dp/1594860009/ref=sr_1_1?ie=UTF8&qid=1446739373&sr=8-1&keywords=hit+ellington+darden It is an outstanding weight lifting book in my opinion. I believe that the HIT method has helped me a great deal.

Strong is a workout tracker for bodybuilding, powerlifting and every workout routine in between. Many people in the reddit community use the app and we're always looking for ways to improve! Happy to talk to anyone at my personal email if you have ideas on how we can help make the perfect app for your workouts:

You can download the app here.

iOS - https://itunes.apple.com/us/app/strong-workout-tracker-gym-log-exercise-journal/id464254577?mt=8

Android - https://play.google.com/store/apps/details?id=io.strongapp.strong

Strong is a workout tracker for bodybuilding, powerlifting and every workout routine in between. Many people in the reddit community use the app and we're always looking for ways to improve! Happy to talk to anyone at my personal email if you have ideas on how we can help make the perfect app for your workouts:

You can download the app here.

iOS - https://itunes.apple.com/us/app/strong-workout-tracker-gym-log-exercise-journal/id464254577?mt=8

Android - https://play.google.com/store/apps/details?id=io.strongapp.strong