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the weight you gained this week was mostly water weight/bloat. the amount of sodium/ different carb sources will greatly effect how your body retains water. You will learn exactly which foods do this as you progress over the next few months, just keep weighing yourself fasted each morning before...

this stuff sounds like something I would expect a fatty to spew from their mouth to make themselves feel better. BRB paying for medication and counseling because I would rather look like Arnold than Roseanne

this 170g protein is weak as fuck, you have over 300g carbs. wtf. How about 220-250g pro/ 250g carb/ 70g fat 2,630kcal there, enough for you to see SOME gains off of without excess cardio. Don't hold yourself back though, don't go and eat a salad for dinner because you don't want to get...

macros today 294g pro 163g carb 340g fat God, I swear I will never cheat again. I feel so disgusting. Gonna do double cardio every day this week to make it up

you won't grow on 1900kcal. 2500 is a MINIMUIM. Ideally you should be gaining 2lbs per week at the most, anything above that will most likely be fat gain. at your macros, protein should be the bulk of your macros, followed by carbs, then fat. You are not Jay Cutler pounding 800-1000g carbs...

6 months ago when I was 225 i hit 405x1, probably wont see that number again for a few years though.

Your maintenance should be somewhere in the area of 1,890kcal/day (135x14). So eat a minimuim 2,500kcal/day check out this site to help you build a custom diet: www.swole.me As for lifting, it is one of those things that you will personalize as you grow, but to start a basic 5 day split...

I think you'll see more results by iso training. granted keep in the big 3 (squat, some form of chest press ie incline/flat, and either deads or SLDL) Delts- make sure you hit all 3 delt heads Tris- make sure you train all tri heads Quads- train all sides of the quad IF you do not understand...

did your football coach teach you how to squat?

what he is talking about is similar to FST-7, where you purposely limit yourself on the first few sets that way you do not burn out. The point is to be able to use the same weight for the last set as you did for the first- yes the first set will be easy but the last will be brutal

perhaps you should post up your macros instead of just what foods you eat. If your problem is with gaining weight we would be able to give you better advice if we knew HOW much you eat, not what you eat.

welcome to the board

welcome to the board

welcome to the board

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haha that's not me, i wish I was that size. perhaps in a few years.

I personally only train shoulders/traps 1x/week. It is very important to hit all 3 heads when you train delts, front, medial, and rear. Simply doing presses will not help you build cannon ball delts. I recommend hitting your weakest/most lacking delt head first in your workout so you can...

great read

solid results