dalerst Member

I've just changed from a 3 day full body to a 4 day volume program, to early to tell how good it is.

I’m always doing .5 of servings or 1.5 etc

I my experience this is quite hard to work out what your net is, I’d be interested to know how you calculate it I.e. if I do an hours session at the gym heavy lifting what should be added on to my normal tdee?

I've slowly been progressing on pull-up over the last few months, I can now do 3 sets of 5, is now the right time to add weight rather than up the reps?

I wish I could say the same, my progress is slow but I can see the difference from this time last year.

Thanks for the chart that will help. I'm maintaining at the minute whilst doing 3 days at the gym.

But to hit the calories for the day I need to fill with the carb, or go way over on the Fat and protein

Problem is they all contain lots of Fat which will then send me way over my 67g

But why would anyone not want the nutrition from milk

Over thinking.com jut enjoy it

Interesting website will be looking in to it a bit more

Looking at the photos I wouldn't put you at 11% body fat myself and you defo have lost 2% in 1 week but keep up the good work and you will get there

I've been doing SL for 3 months now, I managed to get to the following on the lifts and I'm 163lb Squats 148lb Dead 180lb Rows 105lb OHP 82lb Bench 148lb However after my holiday which was 2 weeks I deloaded by 15% and now struggling to get back to where I was on some lifts. Don't worry about what % of body weight you lift…

Same as me bud. I've got all I need at home to continue with SL, and to be honest I'm enjoying it at the minute. Good luck.

I couldn't tell you my deficit to be honest when I started. I was too focused on my weight loss and not the calorie intake. I only started lifting about 6 months ago and by then I'd lost just under 40lb and some muscle mass to go with it. What I should of done is started lifting from the beginning so as not to lose the…

Cut but not to fast or you will lose muscle mass like I have.

Nice work on all the above. Keep up the good work and you'll soon be on 250 for your deadlift

Couldn't make it much easier to understand nice one.

Thanks for the advice on this. I'm going to give the HIIT a miss for a couple of weeks and see how I get on. I spend most of the day on my feet anyway so maybe it's over doing it slightly

I personally think you could gain 1lb per week and it would be 50% fat and 50% muscle providing you are following a lifting program.

Ok maybe as I'm currently doing which is 1 session a week on my 2 days off, I'm going to stick with the SL as I've noticed a big difference in strength and muscle mass even in the short space of time. Hopefully the fatigue will get better!! Or maybe not :/

So what's the best thing to do, Just fight though it or rest for a bit? The weights are getting quite heavy.

You need to cut if you want to drop the bf% then do a slow gain. I dropped to 154lb and now on a clean bulk of 0.5lb per week. In till I'm up to 170lb then will cut again.

1lb per week is all you want if your not looking to put to much fat on. My goal is 2640 plus my exercise burn and I'm gaining between 0.5 - 1lb per week at the minute. Have you worked out what your TDEE is from there you want to be in a surplus of 500 ish to gain 1lb. If you want to gain more just eat more but a lot of it…

What is your daily calorie goal? My macros is set the same as you and my cal is 2640 plus exercise burn. Most days I manage to get it but on the odd occasion I do fall short on the carbs but go over on my protein.

Not true my dinner tonight will be more that 75g. How does he work it out when a 200g chicken breast is 55g on it's own?

Thanks for the advice I've been working on them for the last few days and have managed to get in more of a sitting position and my knees back more, it does feel much better that way. Also ditched the trainer which is helping as well. https://youtu.be/XIhHOkym7HI

Maintain is 2750 currently on 3000 - 3100 and gaining .5lb a week ish

I'm gradually working back up. I deloaded to the weight where I felt my form was much better then took 5kg off, so for me I went to 55kg on the squat but now at 60kg and 65kg on deadlift now on 75kg. All mine is done at home so I am doing a couple of days on the same weight but increased the reps to 7 instead of 5.

I've deloaded at the minute to concentrate on my form I'm at the same point as you, been doing it 7 weeks and once i hit 70kg on squats my form dropped massively so I've deload back to 60 on squat and 75 on deadlift.