*Scroll under the books to get to the point* *Couldn't find layne's Metabolic adaptation videos playlist so I only linked 1. Look up the videos. They're up, just not on a playlist*
Only recorded deadlifts for 270 x 8
Bodyweight is 172.5 this week...been gaining on 3800-4000, going to milk this bodyweight gain out as long as possible, because food sucks😂
The mechanic is your training and filling the gas tank is your nutrition...you don't do one without the other...
You ARENT going to make progress without PUTTING IN THE WORK. Just like it's your responsibility to know how much money$$$$$ you have in your bank account and budget yourself on a daily and yearly basis... the same way you need to budget yourself with your food intake
Assuming you're lifting and sleeping enough (if you're OD tired in the middle of the day, you didn't sleep enough, its not that complicated😂) ..... Weight loss = choose some form of caloric restriction. That can be counting calories, tracking only liquid calories and slowly removing those for a couple of weeks/months, or the amount of "junk food" you eat. (And yes Karen, you can loose weight eating a cheeseburger and pizza, so long as you're in a caloric deficit) 🙃 *More on tracking calories and metabolic adaptation in another post* (link to @biolayne videos in bio)
Weight/Muscle gain (yes, even females) = EATTTTTTTTTTTTTTTT FOOD and eat above the calorie amount it takes to maintain your weight by about 200 - 500 calories... so if you eat 2000 calories and maintain a bodyweight of a 130lbs....bump it up to 2200 and see what happens with bodyweight over the next week and adjust from there....and if you're NATURALLY A TOOTHPICK...ITS ONLY GOING TO GET WORSE (MORE FOOD😂🤢) I really wish there was a secret hack...there isn't...if I had it my way...I would gain weight on 1500 - 2000 calories a day...I'm not kidding.😂 Hope this helps🤓