charlieaulert Member

Fair enough, I’ll start taking it properly again! I think the reason I don’t like taking it is because I am getting muscle cramps (calves when playing football) & am ALWAYS going to the toilet in the middle of the night. I think half the issue is that I’m not drinking enough water! Ha thanks mate, I’ve been going to the…

Thanks mate!

If you can’t feel an activation in the muscle,. it’s likely the weight is too heavy and therefore you’re using other muscles to support the main muscle. If you can’t increase the weight (whilst keeping your form) try to increase the reps or reduce rest in between sets. Although you’re following 5x5, it is a generic plan &…

At 8 stone, you can afford to eat plenty (If you can), you won’t look fat at that weight. To build muscle you need to eat more calories than you burn. Join the gym, track calories and be consistent (3-5 times per week). At 8 stone you will notice any muscle built very quickly. You could try creatine for supplementation,…

Bodyweight = 70kg Deadlift = 140kg for 5, i'll try a 1RM tonight! Bench = 120kg Squats = Unsure as an ACL injury prevents me from squatting heavy.

Thanks! I'm just going to track maintenance with it and ensure I'm eating plenty more than that on training days!

Thanks for the reply! I think I might borrow my mates for a day or two and avoid the gym, as an attempt to get my maintenance calories. I could then approximate my calories burnt during a workout and then add them to my ‘surplus’ calories to show me how much I need to be eating on training days. I guess this would be more…

Cheers mate. i do look lean, but i've decided i'm just going to continue doing what I've been doing for the last few months as it's worked well. I'll keep carbs, don't want to look flat!

The idea is just to look as lean as possible. I’m talking about cutting carbs and that before I get on holiday.

John west.

OP... Clean Eating Vs Calories in & Calories out… Cleaning eating would usually give the individual the correct amount of proteins to aid in recovery. The correct amount of carbs will fuel the work out and allow for a recovery afterwards. Fats are required and therefore will make up the diet too. As an example, I’m…

Try adding more exercises to your workout. I used to train 3-4 exercises per muscle, but sometimes I add a few more exercises and you can really feel it in the morning. I.e. on chest I sometimes add flys and press-ups at the end of my workout (Exercises which I don't find difficult) but they will fatigue my muscles.

Decided i'm going to half my dosage of creatine to around 2.5g on training days and see what happens.

Try HITT mixed with cardio. I.e. Sprint 30 seconds, rest 30 seconds on treadmill, then 10 minutes into it, have a steady jog and then try some HITT again. Breaks up the boring treadmill run. But yes, as others have said, track your calories. Make sure you're in a deficit of calories (-500 of maintenance, see calculators…

Thanks mate. I have a holiday in 4 weeks, so am looking to be slightly more toned by then. After that, it's back to building muscle! Cheers.

Weight train first and then do some cardio. I've tried the other way around, and you feel weak when lifting. I actually enjoy my cardio after weight training. Try HITT after weight training for quick noticeable improvements.

I'm 90% sure it's water weight! Cutting carbs would ensure weight loss, I assume. cheers.

1) I never said I couldn't see my abs. 2) True. 3) Okay, well I'm not high in sugar etc... 4) 1500 is low, that's why I'm asking if it's okay for my goal. 5) I want to lose weight in 4 weeks, I'm not exactly going to lose loads of muscle. I'm also taking BCAA's to aid.

Thanks for the reply, I've attached a picture which I took yesterday. Measured BF with calipers around a month ago suggesting 11%, I've definitely lost BF since then. I'm not measuring body fat lost at all. I wanted to get as lean as I can in 4 weeks.

Yep, that's the type of thing I'm looking for cheers! Myprotein actually have a good sale on today, so will be grabbing something from there! Cheers!

Diet! No exercise will specifically cut the fat from that area

Maybe the first few days with a clean diet... I'm guessing!

Look more cut!

Thanks mate

Look in the mirror and see how far away you are from your perfect body!

Will try rice cakes again. I think they may have worked before actually. Difficult to tell as I wasn't cutting at the time. Thank you.

If you're really struggling, try a shake with the correct nutrients within. Build yourself up and allow your body to get used to the amount of 'macros' going into it, then swap the shakes for food.

Through tests my bf% is 10.3 but I'd suggest 11 maybe 11.5. I want to add muscle tone whilst losing a little but of body fat for my holiday; then I will begin a bulk after. I figured out I may as well lower my body fat now for my holiday and that sets me up nicely for a lean bull afterwards. Thanks.

Thanks for all your help!

I'm 10.3% currently, 10 weeks left of cutting, so will easily fall under 10%. 90% diet, 10% weight training for me. Calculate macros using maintenance kcals!