gareths1980 Member

I've just dug out my son's old weights, they won't fit on an Olympic bar but I'm sure I'll be able to cable tie a 1kg plate on either side

Thanks, i think I did see something about 5lb and 10lb, that might be why I'm struggling then. My gym's smallest weights are 2.5kg so that would be an 11lb increment increase in total.

Personally I do double overhand until my grip is failing, then use liquid chalk (doesn't make much mess) then use straps for my heaviest reps. I used to train with mixed grip but decided against after watching many DL training videos on YouTube. My DL weight had to be reduced to handle the double overhand, now I can't do…

@capaul42, it gets very confusing adjusting everyday. Personally I take my average fitbit HR over a few weeks. My long term weekly average calorie burn is 22500, so divide that by 7 and that gives me my daily burn, so I aim to eat a little more than that for a slow bulk.

I would second that comment. I don't know how to attach a screen shot, but my weekly overview is; 76000steps 55km 22000cals Also I've been told to never use fitbit food intake calculater, I only use MFP for intake and fitbit for expenditure.

Hi, if your new to training you will be gaining muscle but losing fat so your weight won't change too dramatically to start with. Be sure to be drinking 2-4litres of water per day. Give it another 3weeks and if you've had no change, drop your intake by 100per day. (or if you don't want to take less in, go for a 15min fast…

Hi, I also have a charge HR and find it to be accurate. I doubted the figures but I've tracked it against MFP in an excel sheet for about 15weeks now, and the weight lose it pretty much bang on. Have you set the watch up to your correct age,sex,weight,etc. Is it on your non dominant hand. Or your not tracking your food…

I dirty bulked until I hated myself, now I think I've cut as far as I can go as I'm starting to hate myself. I think I'll start a slow bulk now

3 months of cutting have passed and I'm back down to 77kg, at 16.5%BF and still clinging onto 64kg lean mass. I don't know how much longer I can hold out before going back on a bulk!! Obviously I should lower my BF more but I'm feeling 'small' again. Maybe one or two weeks severe cut recommended?? So I can get back to…

I used almonds and raisens as snacks, they helped me reach my calorie intake for bulking. 60mins weight session for me burns 3-400cals

I had 3 months on PHUL and really enjoyed the strength gains. But physically could only see my quads improving. Towards the end I was getting tired easier and no longer see any progression due to being on an intake deficit. Since running PHUL I smashed my mobile phone so lost all of data! Rather than starting again I…

From experience how long do people stick with the same program?

Hi @psulemon, you say lean body mass. My current weight is 77kg but according to body comp scales my muscle is 64kg, should I be basing my Macros on 64 or 77?

@StealthHealth, like I say they were just guesstimates. This time I have used a stand on machine which I suppose is still not accurate but more reliable and more repeatable each month, it put me at 79.5kg at 1.75m 26BMI 19.5% BF (=15.5KG fat)

Remember your numbers are estimates. So did you actually lose 1kg (as measured on the same scales)? Sorry @sijomial, I forgot to mention that I'm hovering between 79.2 - 79.5kg, so no didn't lose the 1kg I was expecting. I did take some before photos and measurements but haven't compared any data yet, as was wanting to…

Hi all, Just when I think I've cracked it!! I started my cut but lost approx 1.5kg too quickly for my liking, so I invested in a fitbit charge HR. Turns out TDEE is around 3100. Over the past 3 weeks my deficit has been 8500cals so surely that equates to 1kg of weight. My BF is dropping, my stomach feels smaller and I paid…

During my 'bulk' my calories came from Overnight soaked oats in full fat milk, Almonds, raisens, all easy to have a snacks. Also flaxseed (linseed), peanut butter and Nutella

I would definately advise slowly gaining. I didn't see the scales moving so kept upping my calories then all of a sudden they shot up, but mainly gained on stomach. Now Its killing me eating at a deficit to try and get back to lower %BF.

Thanks @sijomial nice article

I started bulking 3 months ago, put on nearly 3kg, went from 15%BF to 23% (guesstimates). Like I say I was eating over 3300 per day. Its about aesthetics for me, so think I need to curb the stomach before it gets much bigger, and thus harder to get rid of! I'm scared of going into too much of deficiet incase I lose too…

My HIT will be on the off days, I have tried a few different programs but I struggle to commit time, and I like routine. I definately have a Mon, Wed and Friday where I can get to the gym, so wanted to find a structured program for them days. It seems ok so far but I do struggle with boredom during rest time. I've pretty…

Thanks, I don't quite hate myself yet ;-) I'm only just starting to make good progress on lifting heavier on a structured program, recently started ice cream fitness. I think I'll maybe throw afew HIT sessions per week and see how things go.

Hi @HamsterManV2, I'm currently trying to add some muscle. I've had a long battle trying to gain size, but now thanks to this app and having a steady dayshift job, I'm slowly gaining (2.5kg in 10weeks eating around 3500cals per day). I'm now worried reading your comment about bulking over 20%BF. I'm certainly don't see…

I like you was struggling to reach 3000, until I started eating more fruit, almonds, raisens, yoghurt and more recently found cranberry juice has lots of calories. Now I'm easily hitting 3500cals

Progress report - I have dropped back to 79.5kg but had a sickness bug last weekend so lacked food/water intake. Maybe down to my new creatine supply as I'm constantly feeling bloated!! So decreased my dose slightly to see if that makes it more tolerable. I have tweaked macro %, inline with your comments, And added more…

Thanks @ndj1979, I will try as you suggest, I've always thought 525g was high especially after I've looked at other people's stats.

I do realise dextrose, etc are sugar. That is why I'd rather NOT drink them, some I've looked at are 87g / 100g sugar!! I'd rather get the carbs/sugar from naturally sources as in fruit, veg, etc. And not supplements. But to get the extra carbs I'm looking for I would need to eat a lot of low GI food. I was after some…

@ndj1979 Sorry it's 60c (525g), 20p (175g), 20f (78g)

Thanks @Springfield1970, it just seems painfully slow going, especially as if I have a low cal day or two, I loose the gains instantly!! I don't follow a routine so to speak, but I do train 3 days per week doing 6/8 reps 4/5 sets depending how strong I feel that day. Usually doing the basics of deads, bench, squat,…