chrismwpcs Member

2375 days for me tomorrow. All genuine. :smile:

1538 days so far. 2000 here I come...

I use whey shakes before my workout only because I train at 0400 in the morning and it is convenient and it is a quick and easy fuel source. I am in a constant state of soreness as I train every day for between 7 and 8 days in a row and have one day off. As I am training muscle groups I get the required downtime before I…

Everyone's mileage may vary. I have worked out fasted and fed and personally I perform better with pwo nutrition. Maybe the OP should try doing a week with and one without nutrition and compare his results. I totally agree with being tired impacting on performance. I find it worse after a 14 hour day at work and I train…

Prepare a nutrient dense shake the night before and have that before you walk out the door. Lifting on empty will hinder your performance. Your body will want energy on demand. Admittedly it takes around 30 minutes for your food to start digesting but it will keep you steady for your workout. Also when you finish try and…

Are you sure it's 4000 calories? I am consuming 4000 calories and bulking and that is a lot of food to take in. Unless you are doing cardio until you nearly drop dead that seems a little skewed. You don't mean kilojoules do you? 1 calorie = 4.18 kilojoules.

I found it hard to find maintenance, which I now know is 3350 calories. I am bulking it so am at 4000 calories and the upward weight progress is like ice melting, slow. Keep tweaking your calorie intake and you will get there. I think there is a window of what maintenance is. Like I know I can eat 200 calories above my…

I am on an intense weight training cycle bulking to 90kg. I could eat the less than desirable foods as I am consuming 4000 calories per day but I feel full all day due to the amount I am eating so it cancels itself out and I don't feel like eating my favourite foods (pizza mmmm). Don't feel guilty although it is natural.…

Slow and steady wins the race.

Try some mass gainers if you are finding eating the extra food a challenge. A mass gainer shake will add lots of calories and help you bulk. I am kind of in the same boat for the food and being tired of eating. I am up to 4000 calories a day trying to break a stalled weight gain. I think this will push me upwards to 90kg…

I wouldn't worry about what people think. You want to make sure you gain your weight in a healthy way. What is your weight lifting regime? Muscle group training, upper/lower, progressive overload, drop setting? Just curious as to what is stalling your gains. Cheers Chris

I am in a clean weight gain cycle. The more weight you put on the more you need to eat simply for maintenance. For example. I have plateaued at 80kg at around 3300 calories which is now my maintenance level (13500kj) and during this bulking phase have lifted my calories to 4000 calories or (16715kj). You just have to play…

What is your goal exactly? It does not make sense. Even when you are heavy lifting and bulking that is a lot of weight to gain in a day.

BF callipers are the more accurate way of measuring body fat. You can do 3 point measuring or 5 point measuring depending on how accurate you are wanting. EBay sells them cheap.

I've recorded every meal for 387 days in a row and use my history to work out TDEE. These calculators are loose estimates to get you in the ball park all else is from diligent recording of your intake. You don't have to eat unhealthily to gain, right now my TDEE is 3300 and my intake is clean. I am bulking so I've been up…

I am 180cm or 5 foot 11 in the imperial scale. 3300 is a lot to digest pardon the pun but I have to bump it up even more so more eating required lol.

Eat food that is interesting but healthy. If what you are eating is boring then when you become full you will feel less likely to push through it. Think of it the same as being in the gym. That one last rep, it is going to be hard but it is going to be worth the struggle. Make it take it...

Good work. The controlled gain looks good. WTG. When you need more calories your weight will stall, I am experiencing a stall at the moment. Slow increases are a good way to minimise fat increases. I am 50 and now know my TDEE currently sits at 3300 calories, pushing a few hundred calories up and hope things start to…

If I get you right, go to Goals, in Fitness, you can edit the settings and turn off exercise calories. This way it won't adjust your calories.

With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.

What is a typical days food intake and what exercise are you doing? With that information it would be easier to formulate some help. :)

If you can do a leg training session daily, you are not working hard enough. It takes me about 4 days to recover from a session. I saw one routine from the above post that said squats and deadlifts the same session. Hmm, after a good run of deadlifts you shouldn't be able to do squats and visa versa. My deadlift day…

Eat a healthy diet. Eat more than your maintenance level (TDEE). Gain lean muscle mass by weight training with heavy weights with low repetitions. If you're losing weight when strength training you maybe doing light weights with high reps? Weight lifting generally typically does not burn a lot of calories/kilojoules unless…

Nice setup you have there. I think working out before night shift puts adrenaline into the system so I personally have more stamina during the shift. I tend to get tired well after midnight now rather than before. When I was doing HIIT cardio I was actually wired when at work lol. I am now on days off, finished this…

Uncanny is the word for sure. You are right about the shift. I am on my first night and finish Wednesday. Next you will say you are employed by BHP Billiton in their Oil and Gas division. I work for them in their minerals, namely iron ore portfolio. Working shift makes gym life harder but I adapt by doing home work outs…

Haha yea, I have golfers elbow on both elbows right now and that really sets you back. I constantly tell myself to back the weights down and get the form back in check. I think everyone does that where you go too heavy and lose form but I can recognise that and bring myself back to good form. I too am a shift worker, 14…

Ah ok. I use MFP to log all my food. It has helped quantify what I actually eat. In my goals, if you look it is about 16000kj which in calories works out at 3827. My actual food intake fluctuates around 13000 to 16000kj per day. I have taken to watching macros more that the kJ's but still try to make sure I don't go over…

Are you in maintenance mode with your diet now or still gaining? I was looking at your diary and the goal number looks like maintenance or even cutting?

Great work. You have done well. I dropped from 110kg to 67kg. I am now back at 80kg and have been weight training for 4 months. The changes in body composition have been good and my target is 90kg at this point. I'm currently consuming 3500 calories a day and gain on average 100grams per day. Training is generally 5 days a…

How much cardio are you doing? If it is a lot revise your cardio. I'm eating 3500 calories and am slowly gaining. I am in the weight gym 6 days a week and do two 30 minute steady state cardio routines. Hope this helps. Cheers Chris