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adv3nture5withm3g · 1 year

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Winter Music Recap and Life Update

I got my Winter playlist the other day, and it’s pretty good; here is the link for you Winter 2023 Recap if you want to check it out. The playlist includes the following artists/songs and more cause im not going to type everything out; RM Taylor Swift Taeyang Sam Smith BlackPink Frawley Seventeen Monsta X Selena Gomez Fletcher Alec Benjamin JoJo Chris…

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fitnessgripperfg · 1 year

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How to Lean Bulk Without Getting Fat | Beginner's Guide

Learn how to achieve a lean bulk without gaining fat with our beginner's guide.

Discover tips for optimizing your diet, and exercise routine, and monitoring progress to achieve your fitness goals.

Follow these simple steps to get started on your lean bulking journey today!

First of all this guide is effective and achievable but it can require you a lot of time and patience.

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Can You Lean Bulk Without Gaining Fat?

It is possible to grow muscle without gaining fat, but it is difficult and involves a mix of factors, including a properly planned diet and exercise schedule.

To get a lean bulk, you must consume enough calories to support muscle building while limiting excess fat gain.

Consuming a slight surplus of calories, such as 200-500 calories per day, while also ensuring that the majority of those calories come from nutrient-dense foods such as lean proteins, complex carbs, and healthy fats, is usual.

A lean bulk requires a consistent strength training program that targets major muscle groups, in addition to a well-planned diet.

Compound lifts like squats, deadlifts, and bench presses are examples of workouts meant to encourage muscle growth.

It's crucial to note that everyone's body reacts differently to training and diet, so finding the appropriate method for you may need some trial and error.

Furthermore, because gaining lean muscle mass requires time and effort, you must be patient and consistent with your efforts.

How Can I Bulk And Not Gain Belly Fat?

Bulking without adding belly fat is difficult, but it is workable with the appropriate method.

Here are some important tips to help you build muscle without accumulating belly fat:

Consume a moderate calorie surplus: To gain muscle, you must consume more calories than you burn, but not extremely so. Aim for a 200-500 calorie surplus per day so you can promote muscle building without getting too much fat.

Focus on nutrient-dense foods: Consume nutrient-dense foods such as lean proteins, complex carbs, and healthy fats to promote muscle growth while decreasing fat gain. Stay away from processed and high-sugar foods, which are linked to weight gain.

Cardiovascular activity can help you burn excess calories and maintain an ideal shape. To support fat loss when bulking, aim for 2-3 sessions of moderate-intensity exercise per week.

Lift weights: Resistance training is important for gaining muscle mass while bulking. Focus on compound exercises that target various muscle groups and increase muscle growth, such as squats, deadlifts, and bench presses.

Can You Lean Bulk While Being Fat?

It is achievable to lean bulk while overweight or with a greater body fat percentage, but it is more difficult than lean bulking with a lower body fat %.

When you are overweight, your body contains more fat, which shows you are already in a calorie surplus.

If you want to lean bulk even with being overweight, you must be careful not to overeat since this might lead to more fat gain.

How Many Extra Calories For A Lean Bulk?

The number of extra calories required for a lean bulk varies depending on age, gender, weight, height, and activity level.

A calorie extra of 200-500 calories per day is generally recommended as a general guideline for lean bulking.

This small calorie surplus gives enough extra energy to sustain muscle building while reducing the risk of developing too much fat.

However, the calorie excess must be adjusted based on individual demands and progress.

If you're not getting the results you want, try increasing your calorie intake slightly or changing your exercise program.

It's also necessary to keep track of your progress by checking your body composition regularly and changing your food and exercise program as appropriate.

This will help guarantee that you grow muscle without developing too much fat.

Remember that being patient and persistent with your efforts is the key to a successful lean bulk.

Building lean muscle mass requires time and effort, so stick to your goals and make adjustments as needed along the way.

How Long Should A Bulk Last?

Individual desires and personal preferences can influence the length of a mass.

A bulk can last anywhere from 3-6 months, while some people prefer to bulk for a shorter or longer time.

Individual goals and progress should be used to decide the length of a bulk.

If you're seeking to gain muscle mass, you should keep bulking until you reach your ideal amount of muscle mass.

If you're trying to lose excess fat, you might wish to stop bulking after a few months.

It's also essential to track your progress regularly by checking your body composition and enhancing your food and exercise program as necessary.

If you're getting too much fat or not seeing the desired muscle growth, you might need to change your diet or workout program.

Remember that being flexible and consistent with your efforts is the key to a successful lean bulk.

Building muscle mass requires time and work, and it's vital to stick to your goals and make changes along the way.

Conclusion

With the right approach, it is easy to develop lean mass without gaining fat.

You can grow muscle mass while reducing extra fat gain by consuming a little calorie surplus, focusing on nutrient-dense foods, and doing both resistance and cardiovascular training.

To maintain healthy body composition, it's necessary to track your progress regularly and change your food and exercise program as needed.

You may reach your fitness objectives and enjoy the benefits of a lean, strong physique with focus and consistency.

Remember to be patient and have faith in the process, as gaining lean muscle mass takes time and effort.

#fitness #health & fitness #fitness tips #bulking #lean bulk #build muscle #muscle building #building muscles #building muscle #how to build muscle fast

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spartanphysiques · 1 year

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#muscle building trainer #muscle building #trainer #building muscles #Personal training #Fitness coach #muscles #personal training

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julykings · 2 months

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6 years on t today :-)

#milestones …. ummm feeling very at ease in my masculinity and femininity !#have been building muscle these past couple of months . shout out to gym shower lighting for rlly pushing my getting buff agenda #Tbh just feeling very happy these days in my body <3 I think that comes with time and age and adjusting. u kno #personal

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connordunlea · 2 years

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A cable machine is an incredible tool for building muscles. Practice shows that this machine is an extremely safe and effective way to train your muscles.

#cable machine #building #building muscles

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inspiringgrowth · 2 months

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His upper body seems well balanced and the amount of muscle is attainable without roids. Although it looks like he has strong legs there seems to be little definition. I wonder how he can improve his legs.

#muscle building #bodybuilding #abs & pecs #balanced muscles

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poorly-drawn-mdzs · 6 months

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I love how you draw Xie Lian fucking jacked lmao

He's built like a trucker. To Me.

#poorly drawn mdzs #poorly drawn tgcf #tgcf #xie lian #ask #Okay more accurately he's built like someone who works with heavy things and isn't actively looking to body build.#He's softer than your poor dehydrated hot muscle boy #People get uhhhh real mad when XL isn't drawn as a waifish twink but I am hitting them with 'Where Is Your Whimsy'#You will have so much more fun when you stop needing everything to be 'proven' or 'canon'.#Anyways. Thank you for giving me the opportunity to draw Bufflian again <3 I will keep being a menace about it.

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mikakuna · 16 days

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bruce and robin-jason era is just a repeat of civilians being unable to spot jason because he's so tiny. batman is fighting a bunch of dudes and one guy thinks he's safe because batman is clearly preoccupied but then bam- suddenly a yellow blur is body slamming his face.

during fights, criminals literally just start shooting at the ground like there's a cockroach infestation because robin is so small that nobody notices him until it's too late.

some high-pitched, pubescent voice insults them and they all look around, confused as to where it came from. meanwhile jason is biting their ankles and rendering them ineffective!

#bruce and jason definitely took advantage of jason's small build #he's fifteen and small? goons are gonna underestimate him.#and then sike! this child is actually very built and muscled and can knock you out with one punch #jason todd #red hood #robin jason todd #second robin #robin ii #batman #bruce wayne #bruce and jason #dc #dc comics #(( writing 💌 ))

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bansenshukai · 1 year

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1.17.23 - returning to my original purest reason for art making (to draw shirtless anime men)

#kakashi #scribbles #my babygirl #ilysm. so tragic he has no ass #i hc him as lean but fairly built thanks to his insane training regimen #i like to think he naturally tends to have that body type where he cannot keep muscle on. but he has managed it by sheer brute force anyway #he hates forced bedrest bc the muscle just melts off and it takes so much work to build it again #+ repeated use of chidori -> scarring (konoha's medical division is pretty good but not good enough to fix such a severe repeated injury)

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puppyeared · 2 months

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i like him

#somebody needs to keep me 8 metres away at all times or else ill start chewing on him #i just want everyone to know if i end up making a character who happens to resemble harvey in any shape or form #it probably wasnt a coincidence 😐and it will happen again #if i remember maybe ill try getting stardew when it goes on sale.. my friend showed me her farm and she named her chicken after doja cat #or maybe it was nikki minaj i cant remember. and she also said smth about monsters and passing out if you stay out after a certain hour #idk how accurate tht is all i know is the funny fucked up grandpas bed #i read somewhere that harveys supposed to be in his early to mid thirties and i dont have a problem with it but i think itd be very funny #if hes actually younger than he looks hes just a med school postgrad lmao. idk how well that headcanon would hold up since ive #never played the game and idk how often ppl talk about his age or if itsjust an implied thing. i just think its really really funny #im trying to get into the habit of drawing poses so im using reference images to try and build up muscle memory #i found some cute pictures of two ppl playing by the sea shore and it reminded me of xin and sailor so im gonna draw em like that #i havent drawn em in so long..... maybe i should update xins reference since i changed their lore quite a bit #myart #my art #doodles #stardew valley #stardew #sdv #sdv harvey #kinda wanna see him whimper a little bit. as a treat

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rainbowdonkee · 27 days

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First year vs Third year....

Trying to not lose my mind over this change 🥺

#I NEED Y'ALL TO SEE HIS ARM MUSCLE LIKE WHOOO BOY #current rook is still buff but def has a sleeper build #ALSO PEAK THE FRECKLES!!!#twisted wonderland #twst #Pomefiore #savanaclaw #rook hunt #twst rook #gacha

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fitnessgripperfg · 1 year

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Protein Intake for Building Muscle: How Much is Enough?

Protein is essential for muscle growth and repair, making it a key nutrient for anyone looking to build muscle.

But how much protein do you need to consume to see results?

In this article, we'll discuss the importance of protein intake for building muscle, how much protein you need, and the best sources of protein to maximize your gains.

The Importance of Protein for Building Muscle.

Protein is made up of amino acids, which are the building blocks of muscle tissue.

When you exercise, you create tiny tears in your muscles that need to be repaired and rebuilt.

Consuming enough protein provides your body with the amino acids it needs to repair and rebuild muscle tissue, leading to muscle growth over time.

Protein Intake for Preserving Muscle Mass.

In addition to its role in muscle growth and repair, protein helps preserve muscle mass when you're in a calorie deficit.

When you're trying to lose weight or body fat, you need to be in a calorie deficit, which means you're consuming fewer calories than you're burning.

This can lead to muscle loss if you're not consuming enough protein, making it harder to maintain your muscle mass and achieve your desired physique.

How Much Protein Do You Need?

So, how much protein do you need to consume to build muscle?

The answer depends on several factors, including your weight, body composition, and activity level.

A general rule of thumb is to consume at least 1 gram of protein per pound of body weight per day.

For example, if you weigh 150 pounds, you should aim to consume at least 150 grams of protein per day.

However, this recommendation may vary depending on your individual needs.

Protein Intake for Athletes and Highly Active Individuals.

If you're an athlete or highly active, you may need to consume more protein to support your muscle growth and recovery.

Research suggests that consuming up to 1.6 grams of protein per pound of body weight per day may be beneficial for athletes and highly active individuals.

The Importance of Evenly Distributing Protein Intake.

It's also important to distribute your protein intake evenly throughout the day, rather than consuming most of your protein in one or two meals.

Consuming protein throughout the day helps to stimulate muscle protein synthesis, leading to greater muscle growth and recovery.

Choosing High-Quality Protein Sources.

When it comes to protein intake for building muscle, not all protein sources are created equal.

Some protein sources, such as red meat and processed meats, may increase the risk of chronic diseases like cancer and heart disease when consumed in large amounts.

To maximize your gains, focus on consuming high-quality protein sources that are rich in essential amino acids.

Examples of High-Quality Protein Sources.

Some examples of high-quality protein sources include:

Lean meats like chicken, turkey, and fish

Eggs and egg whites

Dairy products like milk, cheese, and Greek yogurt

Plant-based sources like beans, lentils, and soy products

Conclusion

In summary, if you want to build muscle, you need to prioritize your protein intake.

Protein is essential for muscle growth and repair, and you should aim to consume at least 1 gram of protein per pound of body weight per day.

Choose high-quality protein sources and distribute your protein intake evenly throughout the day to maximize your gains.

Remember, building muscle takes time and dedication.

Prioritizing your protein intake, choosing high-quality protein sources, and distributing your protein intake evenly throughout the day can help you achieve your muscle-building goals.

By following these guidelines and staying consistent with your nutrition and exercise routine, you can support your muscle growth and achieve your desired physique.

#fitness #health #health & fitness #nutrition #protein #healthy #healthy food #muscle #muscles #protein intake #building muscle #muscle building #build muscle #building muscles

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ashleyloob · 11 months

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whenever ppl ask me for advice on working out they're playing a dangerous game bc I've reached peak levels of autism about muscle building and they better be ready to sit through 30mins of infodump about getting swole

#also diet too a lot of ppl get upset when i mention diet changes but. it's optimal if u wanna build muscle #physique really is 90% diet unfortunately and i found out the hard way #SO MUCH PROTEIN

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gayartists · 1 year

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