watts6151 Member

Most days 80-120g of my protein comes From a protein powder, it’s cheap and convenient

I do a similar split basically PPL twice a week. Instead of squatting can you try an alternative Such as a belt squat if your gym has one or maybe hack squat, I also don’t deadlift but don’t see it as a magical exercise if your goal isn’t a big deadlift. Progress will start slowing down after 8 months. The honeymoon period…

I’m currently doing rows on the smith machine as my last back exercise, bend over as far as your able, bring the bar up, squeeze and hold for a second, believe me you will feel for back engaging. Don’t use momentum on rows, if your arms are taking over use straps, your hands are simply hooks you pull with your back

I’d would consider trying a high quality isolate If standard whey is not agreeing with u

@garyruns, whenever I’m under 10% bf I have customers quietly asking if I’m terminal as my face is really drawn

Rocky IV training montage should give you some great ideas 😁

Versa grips for everything apart from deadlifts

I’ve just spent nearly 6 months massing, Now’s the time to start a fat loss phase

I must have the bladder of a 5 year old 😂 Even on 400+ carbs a day because I’m in a 1k Deficit I cannot get through a training session without a bathroom break

@psuLemon how do cope on Keto regarding Drinking water and not wanting the toilet every 10 mins,

Personally I don’t like small bulks and cuts, but that’s just me. I’d probably cut down to 10-12% and go on a long slow bulk maybe 6-12 months with maybe 1 small mini cut if body fat does get out of hand. It all comes down your own personal preference. I prefer slow and steady, I’ll go from 10% bf up to maybe 16-17% over 6…

2lb of muscle per month would be 3-4lb of weight gain so a potential 12 lb in the first 6 months. Muscle gain is hard and slow, a mini cut is relatively quick and painless. Depends on your intermediate, are we talking 2 years training or 7+ years of training and also bf levels. In general I’d aim for 1.5-2lb of weight gain…

All I’ve done from maintenance to fat loss is drop carbs, protein is 1g per lb though I tend to be slightly over and fats will stay at 75g until weight loss stalls and I’ll drop them to 50g

Deduct 100g of protein and add 100g of carbs Fats about where I’d have it

I think you mean month not week, As a complete new lifer 2 lb of muscle may be possible for the first 6 -12 months maximum. Yes would most likely gain some fat, that all depends on genetics and how well your diet and training are structured. At maintenance as a new lifter and potentially some extra body fat, then 0.5lb…

What’s your current body weight? What type of weights are u lifting ? As an intermediate lifter your still doing assisted pull ups? As a advanced lifter I’d be half dead by the time I reached bb rows

First week weigh in, I’m down 5.2lb Fingers crossed that should be A rough 2 lb of fat and the rest water/glycogen

I don’t really get doms, but can still tell what muscle group I worked the day before.

Managed to maintain weight over the holidays while Doing a maintenance phase and taking two weeks off totally for recovery, the last meso before Christmas beat the hell out of me. I’m 2 days into my cut and already planning my first cheat meal 😂

Just before I entered a maintenance phase I was over 800g per day, not really any fun at all

I agree with the above, apart from the huel which is a good meal replacement

Stunning views, definitely my favourite form of cardio

Firstly well done on on your transformation Out of curiosity is it more female friends who seem to begrudge your weight loss. My wife is great shape buts gets negative comments mainly from female work colleagues, where as if I bulk up or diet right down I always get positive comments from blokes at the gym, work customers…

Stepping on stage, started originally prepping on January 1st 2020, every time since then either we go into lockdown or the shoe gets postponed

I thought the bikini category wasn’t created until around 2010, the first competition was was referred to as the stripper class as most of the contestants worked at the local strip club and simply turned up and did the show. Would definitely agree with hiring a prep coach and one who is familiar with the organisation you…

Tbh honest I’ve always wondered how people gain so much weight, I’ve struggled this off season gaining weight, once I reach a certain weight my appetite decreases, I’m out of breath doing things that at 20lbs lighter are simple, I’m lethargic, BP And HR are significantly elevated. My training partner just hit 250lb and…

Luckily I’m good friends with the gym owner, I’ll get to borrow any free weights i need. Have spent the last few weeks planning out my next 5 months prep 😂

Well the plan to start cutting on January 1st might be out the window if the uk decides to close the gyms again 🙄

As I’m uk based what exactly is proats??

If you train then ZMA should be a staple not just for sleep aid, you can cycle gaba, melatonin and they do a natural version of Diphenhydramine which you could possibly try.