VisofSer Member

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  • Good advice has been given already regarding be certain you are adhering to the progressive overload principle and using more isolation movements, but this may help with perspective. 50kg sounds quite low for a man unless you are very short and light. This is a table from exrx displaying one rep max standards as collected…
  • Try this for a sweetener: Sweetleaf Stevia Extract Clear Liquid I generally despise sweeetners and find I get reactions to them but stevia works for me. This is amazing and 2-4 drops are as good as a teaspoon of sugar. While I enjoy coffee black and bitter, this is nice at times as well. Also I strongly recommend as has…
  • I take it as 250ml. It makes things simple then with most bottles being 500ml or about 2 cups.
  • Have you either lost weight, had your measurements reduce, gotten into clothing of a smaller size, or had a reduction in BF% compared to a previous measurements with a reliable test such as calipers or DEXA in the past 6 weeks? If yes, stick with it. You are doing well and heading down the path even if it feels long. As…
  • This is exactly what I wanted to say.
  • I have only general advice on this. All inflammation related issues seems to be helped by taking fish oil. Addressing the omega 3:6 ratio has a large range of benefits, but reducing inflammation is the big one here. Take 2-4g/day of a good fish oil such as Carlson's and see how you respond. It was the only response needed…
  • Foam rolling is painful. It should not be extreme or stabbing, but the common description is that it hurts so good. Do as Sonya said, be careful, correct, and measured, but expect some level of discomfort.
  • That seems really low. Do the macro math and see if it makes sense. Fat = 9 calories per gram, protein is 4 calories per gram. Bacon should not have even a gram of carb or something is odd. What do you get?
    in Bacon! Comment by VisofSer June 2016
  • Fat as a minimum should be 0.25g/lb, protein sits at 0.7-1.1g/lb.
  • There are no over the counter supplements that actually increase testosterone production or available testosterone. Only actual testosterone does this, and it is best injected although other methods work. You want to speak to a doctor about this, as you may find an aromatase inhibitor addresses your issue, but you need to…
  • I just got a replacement Charge HR as well as the covering was peeling away from the band. It is stiffer than my older one, but otherwise it is identical and I put this down to it being new instead of after 9+ months of daily wear.
  • The only evidence ever found for spot reduction is spurious and extreme. If you want to try arm cycling for 4-6 hours a day, every day, for 16 weeks, you may be able to spot reduce your arms by 0.05-0.2 of an inch, depending on how much fat is actually stored there vs lean body mass. I suggest, as has already been said,…
  • Other than alcohol, all liquids count for hydration. Any liquid other than water introduces factors that should be addressed particularly the big issue of drinking calories which should be avoided where possible. So drink what works for you to keep you hydrated, but leave the liquid calories alone.
    in HATE WATER Comment by VisofSer June 2016
  • Sara has the right term for what everyone wants to do ultimately with weight loss: Body Recomposition. Simply put, this means having lower body fat % and sufficient muscle mass so that the low BF reveals the curves, lines, and definition desired. Some general tips here would be: * Do not use the scale as your sole means of…
  • Fish oil refers to two types of omega 3 fatty acids - EPA and DHA which are typically found in fish. Fish oil has a huge range of impacts and is almost always beneficial due to the ratio of omega 3 to omega 6 fatty acids which is ideally 1:1 but in the West is often at least 1:6 if not much worse. Improving this ratio by…
    in Fish Oil Comment by VisofSer June 2016
  • That is senseless criteria. A better one is if your BF% is 15% or more, you should be cutting and not bulking. This is because the leaner you are, the less fat you tend to add as you bulk. 15% is also not a magical number, but a convenient point where most people add less fat when gaining weight if under that. As always,…
  • Weigh daily but put more value on the weekly average. malibu has the right of this in suggesting something such as Trendweight so that you can see the trend as a chart. It helps with getting too focused on unavoidable daily fluctuations which can be water and a lot of other things. Well done on the 8lbs loss too.
  • The usual suspects are Stronglifts 5x5 or Starting Strength. Both will get the job done. Do the cardio after the weights. If you want a short workout, it should be intense. If you want 4 exercises, deadlift, squat, military/overhead press, bench press. Alternate which ones you do due to overlap. Eg. Week 1 Monday -…
  • Fix this negative mindset first. If you want a change accept there will be hardship on that way. The easier something is, the less valuable and if you give up at the first sign of difficulty then you will not get what you desire. Build yourself a winning ladder. By this I mean, using a body weight squat for example, choose…
  • Yes it is possible although unlikely. First months gains for a total newbie either not in deficit or is overweight and on a mild-to-moderate deficit? 4 pounds of gain is not outlandish. 2-3lbs a month average for your first year of serious lifting with supporting diet and rest would be reasonable and common, with the…
  • People vary. I suggest having a look at this article which goes into the issue and gives examples of how the number, whether 22, 15, or 9, does not means abs happen at that point: leighpeele.com/body-fat-pictures-and-percentages Judging from the pictures you are lean enough to get accurate results with calipers. After the…
  • Regarding BF scales and measuring/estimating BF, the only perfectly accurate method is to die and be autopsied. In decreasing order of accuracy you also have DEXA scans, underwater weighing, calipers, and machines like the Tanita ones you used which are bioelectrical impedance analysis devices. I would very strongly advise…
  • Both matter, calories are more important. You can lose weight while ignoring macros, but not by ignoring calories. Macros do help however, and some of the ways of managing macros can make it easier to manage calories than pure counting depending on how you take to them. Generally, this:
  • What about your food? Too much? Not filling? Not tracked? And why 5lbs?
  • Plan the junk food. The anger and guilt come out of a sense of failure. Eating imperfect food in a measured, moderate, planned fashion is compatible with a healthy lifestyle. If you find the week you can do, and the weekend is your cheat time, then plan it, eat less, and kill the binging by using good planning. Don't have…
  • If you have been in a deficit for more than four weeks and are not in the obese or overweight category, you may be experiencing some hormonal and signalling slowdown. Try a planned refeed day where you eat 200-500 calories above maintenance. Then return to your eating plan and see if the weight shifts over the following…
  • I am fat and working to change that. No ones opinion or observation of myself has as much value as my own. I have been fat for a long time, I had a middle aged beer belly since I was 14 so I experienced enough grief that these comments are water off a duck's back. I know what I need to do and why. Anything else is a waste.
  • * Protein is muscle sparing and shakes are a convenient way to add more. * Protein, more than carbs or fat, blunts hunger. Especially in high amounts. * Treat the shake as you treat food and do not forget that calories > macros.
  • Lyle is the man. Makes me rather glad to be one as well, and more sympathy with my wife. The book might be a revelation. High hopes and baited breath. The channel is also rather good so thank you for the new resource.
  • Do standard good midsection exercise to have a strong, balanced core and keep losing fat. When it is low enough, they will appear. Otherwise, lipo.
    in Lower abs Comment by VisofSer March 2016
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