lukejoycePT Member

Never, if you are consistent then being under once in a while isn't going to hinder you at all. Plus it's not an exact science, you are never going to be 100% accurate with your tracking e.g chicken breasts once cooked change in weight and as food cools down it changes in weight so it's impossible to be 100% accurate. Your…

Relax. You went on holiday. You are going to put weight on, if you don't then you haven't enjoyed yourself in my opinion. You wouldn't have put on 8lbs of fat in a week, that would be insane. A lot of it will be water and i am assuming you went on a plane? Flying is really tough on the body, you'll retain more water from…

Absolutely you can drink. Calories need to be your main focus. But you don’t have to follow the format of x amount of a calories everyday e.g 1600 calories per day every day to lose a 1lbs a week. The way I do it is... Figure out a weekly calorie goal to lose a pound per week. E.g 3500 calories per week under maintaince.…

I’m not clued up on this but I listened to a podcast the other day with Laired Hamilton (pro surfer and athlete). He was talking about post surgery pain medication and how it slows downs the process of healing. Apparently pain is important for the release of certain chemicals in the body to promote healing, using pain…

As others have stated before. Having anything other water/black coffee outside of the feeding window is not intermittent fasting. Some say even coffee breaks a fast as it causes your liver to produce the enzymes that process the coffee. Ice water, fizzy water etc is fine. Just no sweeteners or calories of any kind. It all…

Ok. Let's break this down as simple as possible. What kind of training are you doing? Sets and Rep ranges? What kind of training? You're new to lifting, so you'll gain strength/muscle even in a deficit. Personally, i would always cut down to below 12% body fat. That will put you in a good position to bulk. The lower your…

Don't panic about protein. There is a lot of nonsense out there about how much we should consume etc. If you exercise then it's a good idea to eat around 0.5-1 gram of protein per lbs of body weight a day. For example i currently weigh around 149 lbs, my daily protein goal is set to 150 grams but i normally go over by…

I've been fasting for a long time. Found it to be really beneficial. I stop eating around 9:30pm and break my fast around 1:30pm the next day. Only consume black coffee, water, anything else and it's technically not fasting. I mix this with calorie cycling and carb cycling too. I don't do it friday night - sunday night.…

How about you try and not be so rude in your response, Or are you incapable of being polite to people? If we were face to face you definitely wouldn’t talk to me like that. I was literally joking about the breathariansm! Honestly!? Are you for real!? It’s impossible.

I’m not ignoring it buddy, I thought i was clear, apologies if I wasn’t. Increased movement is definitely a factor like the latter in a deficit but this was factored in, again I’ve seen different in my experience. I’m open to the idea that these people were just extremely good at adaption but what perplexed me most was I…

I agree with much of what you are saying. I honestly think we are on the same page with this but my opinion differs in from yours on the subject whether there are some who can not add weight even in a calorie surplus. I truly believe from my experience that these people exist. I am happy to be proven wrong. To throw…

You are saying that it's a matter of calories in vs calories out, every single time. I am saying that's not the case. If what you were saying were to be true then eating 1500 calories of donuts or 1500 calories of chicken rice and vegetables would produce the same results > weight loss. But we all know that it's not the…

Please don't insinuate that i am incompetent at my job. I have just stated that i have spent many hours with them, if you think that i have not considered these factors and applied these rules then you are mistaken. I am not just a regular PT in a gym, i am a health and wellbeing coach. I work closely with my clients…

Body composition and weight go hand in hand, you can’t change your body composition without losing or gaining weight. If you lose weight you change you body composition , so na mate I’m not mixing them up.

It’s not straw man argument. He stated it’s calories in vs calories out but it isn’t. Eating just donuts proves it because your just consuming the calories. Hence why bodybuilders do not consume those food when competing. It won’t get you lean.

I have spent many hours with these particular clients because of this issue and i can tell you it's not down to their activity or lack of food. Also, after a prolonged diet you do realised your metabolic rate slows down and your body actually stops involuntary movements as much as possible in order to conserve energy.

Thats a blanket statement and untrue. Your gut does affect weight management, of course it does. Your gut biome effects many factors and It is not just calories in vs calories out. If you want a six pack and decent muscle mass eating 1500 calories of donuts a day will not give you those results.

It amazes me how I’ve got 6 woo’s for my comment. I’ve basically said exactly the same as everyone else, except I’ve got the experience to know there are outliers. I’ve literally trained them, they exist.

People burn calories at different rates, it depends on a number of factors. 1. How active someone is. 2. If they fidgit a lot (some people are constantly moving even when I sitting) 3. the more muscle mass you have the more calories you burn at rest It isn’t as simple as eat this many calories if you weigh this much and…

That’s great to hear. Rehab is crucial after surgery such as yours. Joints are normally the things that give us trouble not the muscles themselves, they normally just knott and give us discomfort. People view swelling as a bad thing but it’s our bodies way of protecting the joint/affected area. Side note. Pain is also…

To clarify. What I meant by natural position is the state you body is in without prolonged stretching. E.g I have naturally tight hamstrings. If I did regular, static stretching to them they would eventually allow for greater depth, however when I stopped they would go back to or close to their original length. Stretching…

So hang on... I write a post about the way people engage with each other on here you focus on that part of the post? Thus proving my point. You have just done exactly what i have described. You are cherry picking in order to try and win some kind of argument in your head that doesn't exist. im talking about how members…

This isn't just going off this post, it's coming from my experience posting on these forums in other threads etc. It's the same 5 or 6 individuals that have this mentality and post in this way. The problem with "bad information" is that most of the topics on this forum are based upon opinion and not proven science, On both…

It’s just your attitude tho man. Literally rude and opinionated responses. You could be nicer to people on here and post with a less “know it all” attitude. The way you respond is aggressive.

No it’s an observation, sadly.

Nothing is wrong with constructive criticism. But a lot of what i am seeing is just nay saying for the sake of it. It appears that there are a number of regular posters who gang up together on people and just disagree with them without any real knowledge themselves, they just believe their opinion is gospel. Anyway, this…

Breakfast as "eating first thing upon waking" isn't unnatural, although there is some evidence to suggest that spiking your insulin up waking isn't the best way to start your day. At the very least it is not the most important meal of the day because there are a lot of people who don't eat breakfast and are in great shape.…

stretching is ineffective unless done for long periods of time e.g 1 hour on your hamstrings. Your body just tightens back into its natural position after otherwise. Dynamic stretch pre work such as leg swings etc is good for blood flow to your muscles and synovial fluid production in the joints. Static stretching pre…

i see a hell of a lot of negative comments on here and not many thanks. At least Gale bothers to try and help others. Even him posting studies with links isn't enough for you lot. You are all too set in your ways and are in danger of not seeing the forest for the trees. Don't be so quick to call BS on something just…

very solid reply. I 100% agree with this posters comments.