Caloric surplus, plenty of protein (and carbs imo) + heavy compound lifts.

Alright thanks @Deleted User and @Olivia M I don’t know what that is?

@Deleted User BTW how much is a lot like eat till I’m full or eat past that?

https://blog.fitbit.com/counting-macros-can-help-reach-health-goals/

past that, usually

it's easier for some people

you have to track your macros if you want to be serious/very efficient about it

@The Good Goy

@The Good Goy it’s the ratio of carbs, protein, and fat that you get from your calories

Depending on your fitness goals, you can customize where you want to get the bulk of your calories from. For example if you want to bulk, you may want to consider increasing carb intake pre-workout and overall increasing the amount of healthy fats you consume.

Oh alright thanks @Olivia M#0852 and @Deleted User

@The Good Goy#1759 thanks for asking. I’ve got nearly the same build as you and started right around October as well.

I’ve been trying to eat as much protein as I can, but I was avoiding carbs somewhat, so I guess I’ll stop doing that.

I recently discovered that I might be lactose intolerant, so that has been fairly problematic.

You can certainly do paleo/keto/avoid carbs and avoid muscle but it's not recommended. Definitely not for a beginner's bulk

@ThisIsChris watch out for ventricular hernia.

apparently people at the local YMCA don't know how to put weights back

it's so annoying

there was a dude taking up a squat rack to do stretches

yea YMCA's are usually filled with knuckle heads

yeah same thing for my university gym. Even the workers do it wrong at the end of the day

Check out this bodyweight workout I came up with: 25 push ups, 10 pull ups, 10 dips, 10 chin ups, 1 min plank. Perform all those then rest 2-3 min, repeat as many times as you can.

I used to do something similar to that every night before I re joined a gym. I think it helps but I don't get gains from it like I do the heavy lifts.

I'm no expert though so maybe I just wasn't doing enough.

Yeah if you’re trying to get big heavy lifts are definitely better

100 pushups in the AM then stretches to help shoulder mobility

I'm in need of some advice on doing OHP in a basement with a low ceiling. I've been doing them kneeling, or on one knee. Anybody dealing with the same issue? What's your solution?

@Sonic Sitting at the rack

Ok thank you. I'll give that a shot. Appreciate the response!

💪🏻

Can anyone recommend a good wrist brace. I need it for support. I don't really like the big bulky old style.

What exercises do you need it for

One thing to make sure is you're not doing "gay wrist", aka letting your wrist bend backwards on exercises like bench press. You want your hands and wrists to be in line to maximize force output and reduce joint stress

Just a fun tip for everyone. Also you can say fag wrist if you're into that

The main issue I have with it are when working with dumbells, using cable machine to do arms and curling machines kills it. When using a straight bar for curling it doesn't hurt it but if I use a curl bar it kills it.

That may be rooted in a mobility issue in your forearms and wrists. I would suggest also looking into some stretches for long-term improvement. "Front Rack Mobility" would be a useful topic to research.

As I age I am getting better at stretching all the time. It is the result of an injury.

I've struggled with wrist pain off-and-on for a couple of years, curl/ez bar would always make the pain flare up. I haven't had much pain at all in the past ~6 months, after using a wrist brace for several weeks and just lifting heavy shit all the time. Think I eased the wrist strain and then gained some hand/joint strength. shrug

What kind of brace?

https://youtu.be/qKZ1Ra1Ns3s

this tbh