Lump under skin with bruise

Hi everyone yesterday i was doing bench press after a few sets i was having a rest and i noticed a lump on my arm feels like a hard pea sized lump with brusising round it picture attached has anyone had this before is it normal? should i stop lifting for a bit

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• 47386270_2191327207564699_6688945778611716096_n.jpg‎ (42.9 KB)

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Losing weight while breastfeeding?

Hey all,

My wife is breastfeeding and is wondering what her caloric intake should look like while doing so?
Lots of places seem to reference 1500-1800 calories "consumed". But does this mean if she works out she should eat back those workout calories to try to stay right at ~1800?

Trying to be safe about this.
Thanks!

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Keep bulking or cut?

Hi, I've been bulking on and off for the last few years and my lifts have gone up nicely.

Squat from 45kg to 152kg
Pause Bench from 40 to 92kg
Deadlift from 80 to 180kg
Overhead Press from 22kg to 65kg

I've been chasing the 100kg bench as I really wanted to get this before I cut but I can't decide if I should just cut now and go for it on my next bulk since I'm feeling a bit on the fluffier side but at the same time I feel like if I cut I'll be further away from my bench goal. I've gone from 104lb very underweight to 152lb (I'm 5'5" tall btw) and my waist is currently 32 inches (used to be 28).
Here's a before and after photo, I've just had a big meal in the after photo so a bit bloated.

What do you guys think I should do? keep going or cut now?

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Can just about see my abs still if I tense lol
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• Before 2012.jpg‎ (37.8 KB)
• 70kg 2018.jpg‎ (95.5 KB)
• WIN_20181201_14_46_34_Pro (2).jpg‎ (121.5 KB)
• WIN_20181202_18_06_16_Pro.jpg‎ (99.7 KB)

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How do you track calories? I am unable to do it without great difficulty

Sure it's easy to put a cliff bar or your protein shake in MyFitnessPal, but what about when you're eating home-cooked meals? For example, I made a casserole dish last night that has like 10 different ingredients. How am I going to put that in MyFitnessPal every time I eat a chunk of it?

The other issue I have is I remember reading a few studies that suggest the calories on nutrition labels can be off by as much as 10%. Combine this with the fact that you burn more or less calories depending on what you're doing for the day (for ex. I probably burn about +800 calories the days I do boxing), and it seems like it would be virtually impossible to reliably estimate your calories, especially with a precision of a 250 surplus per day.

I mean if your meals are a package of oatmeal, a cup of almonds, and a banana then it's way easier. But what if you're actually cooking food? What I have been doing is just eating as much as I can basically and tracking my weight every morning to see if the trend is where I want it to be.

Please let me know if you have any tips. Thanks!

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Eating time

I was just wondering if when you ate your calorie mattered im bulking but im mostly in a fasted state for a long period of the day though I always make sure I eat 2 3 hours before my workout

I got a very busy schedule working full time and school part time so I eat most of my calorie around the end of the day is it going to affect my gains??

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First week of maintenance

So been cutting, tracking my TDEE, started maintenance last Friday, since I was tracking my tdee for the whole 4 months of cutting I ramoed up my calories to that. So 10 days ago I started at 67.7 today's weight in is at 67.6 although my average is 0.3kg higher than the average of the starting week, I attribute it to water gain (, I was expecting a higher initial water weight gain). Question is should I assume that my maintenance is spot on and go ahead with my bulk or keep eating at this level for another week before bulking ?

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Protein intake

Hi

If I need 230g protein a day, but I usually only get around 180g, will I still build muscle? Will it just be less muscle building than at 230g?

Thanks

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