verytuffusername
Iron
- Joined
- Jan 19, 2026
- Posts
- 138
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(Take everything with a grain of salt)
Food-protein 0.8-1g of protein per lbs
(1.6-2.2g per kg for my non Americans
For some reason i cant find the study cus im retated)
Fats-0.3g-0.5g per lbs
(0.66-1.1 per kg
Again cant find the study idk why)
Carbs-perworkout high carb as in simple carbs around 60g 30 mins before a workout (low fiber and protein and fats glucose fructose)
Then rest are carbs lets say my tdee is 2000 protein 100g fat 50g carb is 287.5g (i think idk)
How to find cal? Go to tdee calc and enter your shit
Training should be either failure or 1-2 rir
Rep range (imo) is 5-9 do teh joint action of the muscle good simple creators on tiktok would be tnf (tnf2 since his main is banned) jacob oestricher yotalks and toosa
How to program? Add sets and recoverd.
What is recoverd? If you can do the same amount of reps as last session
Or another way to figure out is take an exrecise that will be last always and see how you progress on it
Try not to have overlapping exrecises like
Chest fly and chest press
Leg extension and sissy squat
Leg curl and sitted leg curl (even tho some bias diffrent parts)
Put your focus point at the start and start with the weak side if have imblance
Rest? Either choose a time 3-5 mins (can overrest) or wait until breathing normal and no uncomfy sensetion like fast heartbeat
Food-protein 0.8-1g of protein per lbs
(1.6-2.2g per kg for my non Americans
For some reason i cant find the study cus im retated)
Fats-0.3g-0.5g per lbs
(0.66-1.1 per kg
Again cant find the study idk why)
Carbs-perworkout high carb as in simple carbs around 60g 30 mins before a workout (low fiber and protein and fats glucose fructose)
Then rest are carbs lets say my tdee is 2000 protein 100g fat 50g carb is 287.5g (i think idk)
How to find cal? Go to tdee calc and enter your shit
Training should be either failure or 1-2 rir
Rep range (imo) is 5-9 do teh joint action of the muscle good simple creators on tiktok would be tnf (tnf2 since his main is banned) jacob oestricher yotalks and toosa
How to program? Add sets and recoverd.
What is recoverd? If you can do the same amount of reps as last session
Or another way to figure out is take an exrecise that will be last always and see how you progress on it
Try not to have overlapping exrecises like
Chest fly and chest press
Leg extension and sissy squat
Leg curl and sitted leg curl (even tho some bias diffrent parts)
Put your focus point at the start and start with the weak side if have imblance
Rest? Either choose a time 3-5 mins (can overrest) or wait until breathing normal and no uncomfy sensetion like fast heartbeat
