Ingredients: nonfat egg substitute, fat free cheese from walmart, canadian bacon, and I use this recipe to make english muffins (often I mix Hoosier Hill Farm's Textured Vegetable Protein into the dough for at 4g of protein and just 15 calories it's an easy way to increase the protein total).

You might need to buy an english muffin ring to help make the muffins and the eggs nice and circular. This very tasty and surprisingly easy to make.

i bought a plant based protein and i drink it with water as lactose causes acne but im still breaking out, idk if its the chocolate? i did not like the vanilla one i previously had, can the chocolate cause acne even if its vegan/plant based?

what does your list look like? meals made from it? cost for a week of food for you in your area? mainly wondering out of curiously and for inspiration

Hi all, new lifter here. What is your most fav creatine brand please? And do you prefer creatine monohydrate or hcl? I have a sensitive tummy hence asking. Thanks!

I’ve been using Optimum Nutrition Gold Standard and like it. But I recently realized that that’s a whey concentrate not isolate. I heard about Diesel being a decent isolate. Then there seems to be the whole concept of grass-fed milk based whey and tested for harmful substances. Lastly, I don’t even know if there’s an organic + grass-fed milk whey isolate option out there. Price is not an issue but a clean protein is. Something that doesn’t cause bloating and is easy to digest. Any suggestions would be most helpful!

UPDATE, Dec 26 - thank you all for the awesome replies! I learned a LOT of new brand options out there, thank you! Just sharing my quick thoughts here in case it helps others too. Out of all the brands listed here (and I didn’t really get a chance to research all of them tbh), the ones that stood out for me - in no particular order - were Transparent Labs, Levels, NOW (surprisingly) and Diesel. All these brands claim to have whey from grass-fed and hormone free milk. Levels is a protein concentrate while the others are isolates (which is what I was looking for). The next thing to look for is brands using a cold-filtration process. There was indeed one such brand listed in the comments (will have to find it again) but that was a concentrate. Thanks!

Hoping to cut out my staple of bread everyday that I get from a sandwich for lunch. I eat the same thing every day up to dinner just because it's easy for me to do so, but alternatively I'd like to at least maximize health gains in the routine; so I'd like to cut out my sandwich due to the bread and replace it with something else.

Something that adds up to 300 calories maximum / 25g of protein minimum.

Any recommendations would be appreciated!

I see a ton of general work out posts. I'm wondering who here has actually followed the protocol and what were their results?

I always found the diet too complicated to follow in real life but now with AI it's simple to make a meal plan that.

So I'm about to start but I'm just curious about others' experience.

hii! so i am trying to build a bit of an ass, i dont want it huge just a bit rounder / plumper? and was wondering if this would still be possible with my current diet of being in a deficit with low carb and high protein. i know it is possible but very slow, so i am wondering how slow? and if it would be better to do bulking and cutting? i am just very adverse to gaining any fat / any mass anywhere else and would prefer to stay in a deficit which is why i dont want huge growth and just some plumping..?

i have been exercising and following this diet for a few weeks and my glutes have grown a bit, which is why i have some hope but i know it could just be the initial swelling when you work out a muscle, but i have grown decent bicep and ab muscles following this routine in the past which is why i ask i guess ..

i dont feel comfortable sharing my exact measurements but i am a 5'1 slightly underweight female! thank you so much in advance for any tips! sorry if i sound dumb i obviously dont know much about this stuff thank you for being understanding!! i just want to stay very slim but have a round ass😭!!

I've become stuck in what to do exercise/eating wise because every man and his dog has a scientific, research supported opinion on what to do.. and so I've not know which way to go.

Asking this here is likely only to feed that situation but watch me do it anyway.....

I'm 6'2" and about 97kg(~210lbs?). I have about 28-30% bf, oh and I'm 50M. Is LG setup for me? Any people with similar stats that can testify?

Cheers.

For those of you that finally started eating in a slight calorie surplus that are weightlifters. How did that affect you as far as results in good or possibly negative ways I’m thinking about starting a slight surplus seeing how I’ve been at a plateau for about six months, my macros are good, but I always have a slight calorie deficit mainly because I’m afraid I’ll gain the weight back that I lost about five years ago, if any of y’all could share your experience with doing a surplus, that would be helpful may be for my mental perception of it all.

Ive been using RPT with leangains for the last 4 month. Body composition never been better. I’m not as strong as I used to be when using 5x5, but happy with the way I feel and look. But I’ve reached a level, where I feel like 6-8reps for deadlift and 6-12reps for squats are too much and fatigue is getting in the way of decent lifting. Has anyone had success decreasing reps to like 4-6 and 4-8. Or should I just reduce the weight and build back up?

The rpt routine given in the pinned faqs is too low on volume for my preference. I'd appreciate assistance in modifying it accordingly. I've been working out for the past 7 months
weight: 85 kg
height: 181 cm
bench press max: 70 kgs
squat max: 135 kg
deadlift max: 155 kg
I had been recomping from the beginning, I went up from 82 kgs to 85 kgs during these 7 months. I think I'm ready to begin my cut now; I want to reach 75 kgs.
I intend on working out 3 days a week, perhaps T Th S, with basketball practises the other days.
Any and all help will be extremely appreciated.
In addition, how does RPT interact with the recommended 10-12 sets per body part per week?

So I've been on a weight loss journey for the past year and a half. It involved a lot of dieting and exercise, specifically lifting weights. I have to have a shoulder surgery. Rotator cuff tendons +bicep +possible pectoral +clavicle reduction. I'm currently taking 2,000 mg of taurine daily and 50 mg of testosterone cypronate every 3 days. Is there anything I can do to maintain muscle through the recovery process which is long, probably not going to be able to lift for at least 4 months? I have heard that lifting with your good side helps reduce the amount of muscle loss on the side that isn't able to work, so I plan on lifting light with my good side and doing some cardio, as much as I can tolerate, plus physical therapy. Does anyone know of any diet or supplement regimens I can start that would promote healing and maintaining of muscle?

Ive been doing calisthenics these last few months. Last gym RPT workout was in August. Since then I’ve been doing kboges inspired calisthenics circuits three days a week. 3 rounds of a pull, a push and a leg exercise. All Bodyweight.

I really wanna get back into RPT but my wife’s about to deliver our first baby in the next few weeks. Currently in week 37. So not sure how wise it is to get a gym membership and how much energy I’ll have to go to a gym too. So wanna make it easy and use what I have.

I have a pull up bar, gymnastic rings and a 16kg kettlebell.

I was wondering if modifying the RPT routine to focus on using higher reps or slower tempo to modify the intensity.

My weekly program would look like this:

Monday

•Single leg Romanian deadlifts 2x6+ sets with 16kg kettlebell.

•Pike push ups. Increasing the height of my legs working towards HSPUs. 3x8+

•Kettlebell bicep curls 2x10+

Wednesday

•Pseudo planche push ups 3x8+. Increasing the lean or working towards tuck planche push ups.

•Tuck front lever rows on the rings 3x8+. Also trying to increase difficulty by extending the legs.

•Kb tricep extensions 2x10+

Friday

•KB goblet squats 3x10+. Not much to do here but maybe slow tempo.

Weighted chins 3x8+.

•Weighted ring dips 3x8+

I work out 4 times a week, not much cardio more of weightlifting, usually eat 2100 cals, wondering if thats too much or little?

I'm 5'11, 85 kg, and have been working out for the past 7 months.
My one rep maxes are 65 kg bench, 120 kg squat, 155 kg deadlift.
I follow the RPT amrap style suggested in the server.
The exercises I currently follow for each part are
back: deadlift, wide grip lat pulldown, t-bar row
leg: squat, leg extensions, lunges
triceps: overhead extension, kickbacks, skull crushers
chest: incline bench, machine chest press, dumbell flyes
shoulders: overhead press, cable lat raises, rear delt flyes
I train 3 days a week, tue- chest+triceps, thurs-back+bi, sat-legs+shoulders, Sunday - abs + light cardio
I'm beginning my cut at 1700 calories to reach 75 kgs.
I'm in college, so I intend to go to basketball practices for the rest of the week, apart from Sunday. While I know my workout split seems to be a bit heavy compared to what the lean gains routine seems to be like, I really like this array of exercises, and I do work out the way RTT is intended with the progression and sets. Do let me know if I'm doing something wrong.

are you doing low or high bar, below parallel or ass to grass, do you pause or not?

Did you experiment and what did you find to be most useful?

How best to get to sub 15% bodyfat from here? I have read the wiki but have a specific question about minimum viable fat mass for recomp.

Recent Dexa scan results:

19.5% body fat (down from 27.5%) 80.8kg total bodyweight (down from 91kg) 15.8kg fat mass 65kg lean and BMC

I am a 187cm/6’1’’ 36 year old guy.

Dexa guy’s opinion was to get to 15% BF I need to increase lean mass as going below 15kg fat mass at my height isn’t feasible.

I hope either my maths isn’t mathing or dexa guy is wrong, as leangaining 20kg muscle seems like a mountain to climb. Advice please on recomp vs bulk from here?

Sun 15% target is based on the optimal hormonal/metabolic benefits. I want to feel and look good and set myself up as best I can against the looming spectre of old age.

One cause for hope, I am a beginner lifter who hasn’t trained consistently so can potentially benefit from noob gains. I also can put on weight easily but having lost 10kg with minimal lean mass lost (1kg – Dexa guy was impressed) I am wary of piling on fat vs muscle so the lean gains approach is preferable.

I've been going to the gym for 3 months now. My physique has improved substantially. And I'm looking to gain strength and build muscle while being lean. I've read that after a year your ability to put on muscle drops off by about 50%. Every year after that the ability to put on muscle becomes more and more difficult. So with that in mind, should I hold off on taking creatine until my body starts to reach a plateu roughly a year from now to push me through that wall? That way I can experience gains when they would be more difficult to explain? Any opinions that you guys might have or even literature or videos would be greatly appreciated. 35yo 183lbs - in a fasted state 6'0" Benching-225 Lat pull down-160 Squatting-315 Bicep curl- 35lbs Shoulder press-45lbs Triceps extension-170

I could go heavier on all of these but I don't sacrifice form, of course to avoid injury.

Free testosterone:: 103.6 Total testosterone:: 423 ^{^} test levels were checked about 2 months before hitting the gym Just got another test for them to see if they increased at all, results will in on Tuesday if you guys are interested in hearing about the results.

Again, thank you.

I tried this before and it wasn't a complete success. I lost the BF and made my %BF goal, however I also lost lean muscle too. I do not want to replicate that situation.

Coming at it again with TDEE of 2200 maintenance calories. Can go hard on protein and no starches (bread, rice, pasta) except for veg.

Goal is losing BF while maintaining muscle. Set up better at home since I left the gym. Barbell, dumbells, medicine balls, kettlebell, weighted vest and threadmill. I don't have rings installed yet.

Wisdom sought.

What should my macros be set at? I'll be using myfitnesspal to track.

Any resistance/cardio program recommended?

Stats 50(M) 78kg BF 15%

Goal not to lose muscle while doing a calorie cut.

Thanks.

I'm also searching in the forum and other resources. But recent advice welcome.

Keen on starting a lean bulk soon but have one question. Sometimes I smoke weed and I won’t lie I be straight fucking gluttenous when the munchies kick in. I’m talking 100 krispy kremes level Homer Simpson fatass shit.

My question is, if I still consistently hit my protein and most days of the week have great macros (185g protein @ 75kg BW and under 20% calories from fat) does it matter if I have days where like 50% of my calories are from fat and I have a larger than normal surplus?

I’m a tea person and occasionally drink hot coffee for the caffeine (got 0 knowledge about coffee lol). Has anyone tried Brüst dark roast as hot coffee instead?. If so, how do you make it? I want to give it a try to hit my protein goal. Also, I don’t have a coffee machine. I use my office coffee machine for a hot cappuccino.

I dont mind paying for RP Hypertrophy if its the best one, but my friend is broke, Was wondering if there is anything similar to RP where it increases weight and reps based on feedback or what you logged?

34F 5’4 185lbs Measurements Chest 41 Waist 40 Hips 44 Arms 16 Thighs 26 Walking about 6-8k steps Sleeping about 7-8hours a night

Almost 9 months ago I had a baby via c-section. I’ve gained a lot of weight especially in belly area as you can see. I have been out of gym for about 2yrs before I found out I was prego I trained up until about 9weeks. Mainly do CrossFit 4-5 days a week now. My tdee is coming at like 1880 I think so I’ve been doing that 2 weeks and nope I have not lost weight. Like it’ll go to like 183 n then back up and so forth. So what do you think I should drop calories too? Also how long of a recomp can I do ? Or should do? I would like to have my curves and body back or close to summer time but yeah any ideas or suggestions?

I have been on a 6 month journey this year where I managed to go from 245 lbs to 195 lbs and want to know if I have enough muscle to cut my calories back? I don’t want to cut with 0 muscle and look bad. I’m lost on whether to keep filling out my frame or if I should start cutting.

https://imgur.com/a/e0NdpLJ