richiechowns Member

Thanks, I used the above and it came out pretty much the same as both the previous one and scooby, so I think it is about right for TDEE - I was using the NEAT formula but then noticed I was averaging very close to TDEE anyway over the week to week trends, so figured I set my cals at 2500 and then continue to train and see…

I've used tdeecalculator.net and Scooby to calculate my TDEE. Both are roughly the same at maintenance of 2559 cals based on being 152lbs, 5 foot 11, 40yrs old and around 14%BF (ordered calipers today). Then comes the macros... It was my understanding that you can still gain muscle mass in a recomp with 0.8xLBM for…

I've used the above Tdee calculator link and it gives me a maintenance of 2559 cals based on being 152lbs, 5 foot 11, 40yrs old and around 17%BF. Then comes the macros... It was my understanding that you can still gain muscle mass in a recomp with 0.8xLBM for Protein. I'm vegan and so I get around 125g protein daily, my…

Thanks heybales, I think I am getting my head around it, but does make it difficult to plan for when you don't have a set routine.

So after a few weeks I'm still getting big adjustments coming late in the day. I've set MFP to sedentary and maintenance cals as I do the desk job and want to recomp, I record 1 to 2 morning workouts which have a mix of Cardio and strength exercises. I'm doing 10k plus steps most days, a lot will come from the exercise and…

Yes, which is why I said recomp is potentially not the right path, because I've only a fluffy amount of BF to go and not a big weight recomp of fat to muscle. It is more like train hard at a small surplus as Ann suggested. BTW I'm not a complete novice, when I was younger I was around 14 stone and training in the gym most…

He's 175lbs, that is not massive in my view, yes he was skinny at first but on the surface without knowing his back story you'd say he is lean and strong, not bulky. Anyway, maybe I'll drop the messaging in this thread as people seem a little frustrated by the questions.

What is under muscled? That doesn't make sense to me, I had enough to run a 2:59 marathon! That is not a level loads of people achieve.

Fair enough, Andy Speers then! Frank is a big calisthenics athlete, probably a bad example but BF% is about right. Like I said earlier, small goals at first, but when asked about goals it seems most people are asking longer term.

Hey @AnnPT77 maybe I am completely getting recomp wrong, but I'll try to explain what I'm thinking, firstly though, I'm going to give what I'm doing some time, stay at maintenance and train, so I'm not suggesting I'll abandon it after a week. I just had the impression that recomp is, for example, a person who wants to lose…

I've decided I want to be lean but stronger, more muscular, there are loads of examples, the two I mentioned above and Frank Medrano for example. These guys are lean, muscular but not massive.

Hi All, I watch this video and tried all the tips, instantly did 3 pulls!!! https://www.menshealth.com/fitness/a32669001/10-common-pullup-mistakes-form-technique-athlean-x-youtube/

Thanks @sijomial training hard and long is not an issue, I trained for a sub 3 marathon and that was 70+ miles a week up to 3 hours running in one day, so this should be less time. I may have not been clear above, I see lots of people talking about recomp as they are heavier and want to stay the same weight but change the…

Week minus 2 day 3; I did 3 pulls in the max test but rep 3 was a struggle. Do I crack on Sunday with week 1 or drop back a day? I added a set of negatives in after and am thinking about another set of neggies later today. Thoughts?

Week 1 on maintenance cals and todays weight was the same as last Thursday, so a good start. I'm wondering if body recomp is right for me being lean and as said above 'under muscle'

I did that many years ago when I had access to a gym and in between marathon training, was a good plan, might try it again at some point if I join a gym or buy some weights.

What other programmes have you followed? With Beta I tend to switch weights, you may miss a rep but it's worth it for heavier squats etc.

So I get up in the morning, do a first set of maximum push ups, then wait a bit, 2nd set and 3rd set. So I do the maximum I can do in each set. I have a door hung pull up bar, so hopefully I can use that. What weight do they use? Could always use a kettle bell for squats?

Yes we are on the last week of Beta now having done the whole lot 5 years ago. I've read some saying Pure Gamma I'd harder, but then the calendar suggests you'll be stronger using the Hybrid. My goal is straight from this to either P90x3 or Athlean X. Working on pull up strength at the moment as well as 3x push up max per…

Hi All, T25 Gamma, pure or hybrid? Thanks

Hi All, I'm trying this ahead of doing P90x3, where the fit test specifies 3 pull ups ideally to start the programme. If this fails I may try Armstrong, but I think I should be fine. My initial test was 2 pulls, so I started and completed week -2 of column 3 without any issues. Today I'm on day one of -1, which was fine…

I have a few kettlebells, will take a look at that as well, thanks.

Cool, I thought you were agreeing reference the beast workout, where you require ez bars and benches etc. Happy to hear you did it on mostly bodyweight resistance training at 40+. And you had to trump me on the kid count ;)

Fair play on those stats. My issue really is that I lack the equipment at home and have a 5 year old and 10 month old, not an excuse but I need something fairly quick and I don't have benches or larger dumbbells like you see in some of the workouts. I'm reliant on bodyweight.

Just had a look at Jeff, I'm not worried about bulking to that size! Also at 40 it might be a big challenge for a thin weedy marathon runner!

Thanks, will take a look at those 👍

I'm finding my way around the forums, so maybe I'm not in the right place. I'm not hoping to make massive gains but stay fairly lean and build strength. For example, Andy Speers or Chris Hearia, not big guys but lean and fairly strong. I can barely do 2 pull ups at the moment, hence body weight work in lock down post T25,…

I'm not trying to lose more but get stronger, not necessarily size. I've been doing marathons for years, so this is the runners physique without the strength training element. My goal is to be stronger, if I gain through strengthening existing muscles then I've achieved my goal.

So thought I'd try a photo to gauge thoughts

Thanks Ann, appreciate you directing me here, it's been very useful.