Jams009 Member

Yeah, don't... the slower you do it the better, within reason.

6k calories is the most I've ever logged, but I've easily been way over that before. Many times.

I'm not fussy.

How bad does it hurt? I used to break toes regularly (almost monthly) when I did taekwondo and started sparring. It never stopped me; just took a painkiller and worked through it. Mind you my toes are pretty wonky now, lol. Upper body: Bench press, overhead press, barbell or dumbell rows, lateral pulldowns, flies (front,…

I only have 1, 2 and 5 (veggie though). Is that good enough?

Good luck. Definitely a good idea to add some friends; mine are all really supportive and encouraging (and funny); they give me a huge boost in motivation. Feel free to add me if you want; I'm a bit strange, but I don't bite.

I don't, I just work out what my TDEE is and set my goals to that -/+ however many calories suits my current goals. That way exercise is already accounted for; less work and it's more accurate.

Doesn't look wrong to me, you look sexy. You can't really do anything about your ribs, that's genetic, but you can build your abs out to balance it a little if you wanted to, but there's no need to be self concious about it; everyone has slightly different proportions and you're in the normal range. I have broad hips for a…

I'd say around 12% ish. It's very difficult to get an accurate measurment. Looking good. If you want to bulk, bulk. Personally I'd go a touch leaner, but it's just personal preference, so if you are eager to get on with packing on some muscle I'd say you're in a good place to start. Don't go too crazy with your surplus…

Slowly adjust how many calories you eat and watch the scale; when you are staying the same weight for 2+ weeks you have found your maintenance calories. It might take a month or two, but this is the most accurate method.

I mean this stuff: http://yorkshirespicestore.co.uk/image/cache/data/soya%20mince-350x350.jpeg The macros are excellent.

No, everyone is different so that's not really possible. But it's not too hard to make your own.

Why low carb? Check out seitan, daal, veggie chilli (I use soy mince, but a bean based one is nice too), ommelettes, stir fries, salads, soups. Most of my meals are fairly high in carbs at the moment though.

^ amazing post.

Welcome! Add some friends and get logging :) if you have any specific questions head over to the forums.

With medical issues like that it probably isn't a good idea to take advice from the internet as your only source of information. A doctor and/or a personal trainer would be your best bet. That said, @MeanderingMammal hit it pretty spot on.

Echoing what others have said: 1) It's water. It'll drop off in a day or two. 2) Even if not, it's not a big deal in the grand scheme of things. Carry on as normal; you'll have forgotten all about it in a month or two.

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Tough questions... 1) It's up to you, when look in the mirror and you think "I'm almost the right size". Or when you are 5-10lbs from your goal weight. There's no right way to do it. 2) It's possible. There's more to your total weight and appearance than just fat; water retention plays a big part. If you are in a calorie…

If you have a look, you'll see that those programs all have a lot in common. The most important being: 1) They work the whole body evenly 2) They get progressively harder as time goes on. Almost any program that meets those two criteria will work. The different programs are just different ways of doing the same thing.…

Body recomposition, done by eating at maintenance calories, and lifting weights. The idea is that since diet and exercise isn't an exact science, there will always be inconsistencies. So some days you will be in a calorie surplus (building muscle and a little fat) and other days you will be in a deficit (losing fat, and a…

I like to eat lots and flex in front of the mirror. I could do those without working out, but it would be harder to justify.

It's because you are losing a higher percentage of your total mass. At 200lb a 1lb loss is only 0.5% of your total mass, but at 150lbs it's 0.75%. etc. A 14lb drop for me makes an enormous difference in the way I look; I go from chubby looking to visible abs in 14lbs. At that weight and height recomping would be an…

Cool, so this is how I like to come up with a rough plan: 72kg at 12% gives you 8.6kg of fat 63.3kg of lean mass. Since you're pretty lean already let's say you want to cut at 0.75lb / 0.4kg per week. (-400cal deficit) Since you want to stay lean lets say you limit bulking to 0.5lb / 0.2kg per week. (+300cal surplus) In…

How much do you weigh?

I also pre-log. I start with whatever I'm craving most, and then adjust everything else until my macros are hit.

http://ohsheglows.com/ is pretty amazing. Her butternut squash macaroni 'cheese' in one of my favourite dishes.

Sadly not... It's not a big deal though. Just some internet points; it doesn't really mean anything.

Fitness is unisex. Anything that works for a man works for a woman and vice versa.

Fitness is unisex. Anything that works for a man works for a woman and vice versa.