If you watch your macros, bananas are loaded w carbs I’m sure you know. Potassium can be so difficult to get without screwing with your macros but things like “lite salt” and cream of tarter are nice little secrets for supplementation

Hey guys I started working out last October right around when I joined IE, and I’ve been eating healthy for the most part, no fast food or soda but I don’t think I’m making the gains I could be. Should I use protein powder if any kind or just go natural? Also any diets would be helpful. ( I weigh 148 pounds and I am 5’11.)

Pic related.

Thank you very much for the pointers @Olivia M !

@The Good Goy do you track Marcos?

you don't look bad goy, but u gotta eat big if u wanna get big, nigga

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