basiliscus Member

Personally I think for beginners circuit training is the best way to loose way and maintain/gain muscles. It basically means you do one exercise after another, targeting different groups of muscles in each exercise. You need some back and leg exercises because they are the biggest muscles and will have the biggest impact…

Thank you Christine, Sounds good! I'm not sure it would give me the macro split in looking for, but if I play around with the ratios it might work - I'll give it a try! :smile:

Sounds great, I've never tried the peanut prefer before, I'll definitely give it a go!

I've just discovered that PBfit of available in UK as well, how come over never seen it before? I'll give it a try, thanks for the tip!

Thanks, I'll give Pinterest a try!

Ok, I'm in the group as well now. Can't wait for September to start! As a matter of fact I'm so impatient, that I've just done 30 burpees to get used to the pain :)

I'm sure there are many schools of thought. I had great success with eating roughly 1.2g of protein per kilogram of body weight and filling the remaining budget with carbs. I don't worry about fat - it comes naturally from the meat I consume. In general it's roughly a 40:40:20 split. I combine it with weight training…

Hahaha *facepalm*

No, it's pound, not kilogram. Some researchers recommend even higher intake. Remember, there is different requirement for an average person who wants to eat healthily, and different for someone trying to gain muscles.

How tall are you? 68 kg sounds pretty low to me for 19%... I was going to say 15% or less as well judging by the pictures. And 20 months, man... I admire your determination. I've been cutting continuously for 8 months now and it already feels like years... that's truly inspirational!

I'm using one of those scales and while I don't believe it's accurate (how inaccurate it is I will find out once i save enough money for a DEXA scan), but it's very consistent. I weigh myself first thing in the morning, and it's never been more than 0.2% off compared to previous day. The only few times it jumped by more…

I'm not sure if links work here, but I wrote a post about it some time ago: https://flabbuster.wordpress.com/2016/07/24/eating-back-your-exercise-calories/ But generally there are three things to consider: - if in your settings you described yourself as anything other than sedentary, than don't eat back your calories, as…

MyFitnessPal has BMI and BMR calculator on their website. For waist:hip ratio you can use a standard calculator it even pen and paper provided you have a tape to measure your waist and hip circumference. No need for a special online calculators - you just divide one by the other. As for fat percentage - like Francl27 said…

I hate burpees more than anything. Oh well, what doesn't kill you... I'm in :)

I've lost 20lbs by staying in low calorie deficit and 4 times a week before work for half an hour. Consider Nordic Waking as it engages 90% of your muscles and burns more calories than standard waking. After few months I've added strength training, and currently I do weights three times a week and waking four times. The…

Fat, fibre and protein are definitely a good tip - they slow down the digestion and improve satiety. Funny thing about drinking water is that it always makes me more thirsty and hungry, but that's a personal thing. With time you should get used to smaller portions. If nothing else helps, consider intermittent fasting.

Sorbet type ice cream desert all the way. Try some frozen mango chunks, a bit of low fat yoghurt and your whey mix blended together in a food processor. You may consider adding a spoon of peanut butter to it as well for better texture.

And apologies for butchering your name, my auto correct kicked in :/

Hey Say, there's a few issues to address here. Like some people said above 100g of protein is not "low" for an average person. However if you train to build up muscle you'll need about 1g of protein per pound of your FFM (see rainbowbow's rely above).Having said that, you've also mentioned you are in deficit - if you've…