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Markup /qa/2323
Comment
>>2322 >I guess I'll have to, I decided to workout today (I didn't since I while, I've been on holidays), and while doing some squats (with some rather heavy weights, not the best thing to start with tbh) I got my heart pumping like crazy while barely feeling anything in my quads Well, that was probably a bit too much then, but you clearly figured that out already lol. Don't overdo it. More isn't necessarily better. Especially if your goal is to induce hypertrophy (which is pretty much essential for muscle growth) you should aim for at least 10 sets. Use a weight that you're feelibg comfortable with. Especially if you're without a spotter. Also do your cardio. >At some point I did and I was trying to be autistic about percentages, I aimed for 3000Kcal, don't think I ever came close to that doe. The thing I learned from that is that I can achieve my fat "goal" easily, but I lack protein and lots of carbs from. I see... now we know what your problem is. 3000 kcal isn't enough, that's just very slightly above your maintenance needs. And 2300 puts you in the weight loss range (le bad)... I did some calculator shenanigans (images attached). I would argue tho that you should aim for 3500. Counting calories is kinda important. don't worry tho, it'll become second nature eventually. If you've done it for a while you'll be able to guess how much you've already eaten. < Your exercise routine looks actually fairly decent. I can tell that you know what you're doing. I'd suggest you crank up the volume a little.. at least on the lighter lifts. 4-5 sets of squats/deadlifts is good enough, especially if you're using heavy weight. Also add some pull exercises like pullups, chinups, dumbbell rows etc.. If you're having trouble with pullups, use the lat pulldown machine at your gym. Also, instead of doing bicep (dumbbell?) curls, use the straight bar instead. It'll engage more muscle groups. So basically pick some more exercises and add them to your routine, so that you end up with roughly 6 exercises per session. The push/pull split that you're doing is great tho. I've seen some good results with that. >1.5pl8 on squat >2.5pl8 on dl That sounds insane... You know that one pl8 equals 20kg and you count them on each side. So 2.5 would mean you've been deadlifting 120kg (20+20+10 on each side + 20 bar) that's more than double your bodyweight. If that's actually true, then you've got some serious talent my dude. < >90g of protein I know it sounds impossible, but you should try to double that. Try to get that up to at least 140/150ish.
