DarrelBirkett Member

Yep, HIIT is awesome and ultimately so long as through all activity you are using more energy than you take in through food, you'll lose weight.

Not totally sure on your angle but as I mentioned above, if you are dropping bf% (well done!) and it is because you are eating less energy than your body needs so your body is accessing your fat stores to get what it does need.

If your TDEE is 2542 that is how much you should eat to keep a neutral energy balance (ish). So to lose weight as said, you eat under this. 20% is a popular target for those wanting fairly aggressive fat loss. If you were concerned about muscle loss while at 20% under you would train usually consuming BCAA's in a pre…

Basically, you eat, its turned in to glucose for immediate energy needs. If its not needed there and then its stored as glycogen (in your liver and muscles). If your storage is full is it stored as fat. As you work you use readily available glucose first, then what you have in your stores, then if all else fails your body…

Here is the maths! 145lb and 28% BF means you are 105lb lean and 40lb fat. Keeping the lean tissue as it is, 22% fat would be 29lb and so 134lb total So, you want to drop from 145lb to 134lb which is 11lb. Knowing that, 1lb per week is a good healthy target (you can do 2lb per week if you are putting in the nutrition and…

Yeah not quite how things work, but the important thing is if you've found something you can use as a lifestyle and you are seeing results you want and feeling good, go for it!

I done this ages ago, figured I'd bump it for people looking for something basic to read.

Ah didnt know this was here. A few of mine: (and feel free to add me on Flickr) - https://www.flickr.com/photos/darrelbirkett/

QFT indeed With I Deadlift I have to sit down after for 1 few seconds else Id likely faint. Also after leg presses I cant jump straight up after a set for the same. Light headed etc. I've puked a little in my mouth after leg presses (nice huh). Dont get that no matter how hard I bench. So aye, it is damn hard.

How many times a week do you workout? - 4-7 (6) What is your preferred workout style? - The Gym Do you listen to music while working out? - Yes What is your preferred workout genre? - Rock (for weights), Electronic/Techno (for Cardio) Do you use a pedometer device? - No Why do you workout? - Overall Health

Agree with this totally. So many in my gym are always doing upper body and it shows. so out of proportion. Should never forget the basics include Squats and Deadlifts. No surprise I never seem to have trouble getting on the Squat rack. Bizarre! There are two in particular at my gym and they wear shorts. They both have…

Eat clean (no processed food).

Yup, Lanchester. Though gym is on Team Valley.

I love seeing new people at the gym. Any size. The more I see someone who I think has beaten demons to get in the place, the more I think "Damn, well done. Way to go". I'll occasionally give little tips as well if someone is doing something blatantly wrong, but I ensure its in a constructive way so not to put someone off.…

Thats fantastic! Great idea leaving the shadow of previous you in there as well. Keep it going!

Some astounding progress shots in here, really great to see. The patience and dedication it takes... I know how tough it can be, such reward though :) This was my last pic, since then I've been through adding more weight on (on purpose) and currently cutting again.

I like MyProtein products. they do some pre-made drinks. Look here : http://www.myprotein.com/our-range/mp-max-one/protein-drinks.list?menu=a

Rolled oats for me. I just add hot water and have like that. Acquired taste mind.

I feel much better and more confident. I have more energy and relish physical challenges. My aim was mostly to get in shape for my family and Im doing that and and went on from my first goal to set myself new goals. I dropped a size in jeans and that was a nice pat on my back as well, good to see. Overall I'd say only…

I agree with your calc, I use http://www.fitnessfrog.com/calculators/tdee-calculator.html With the 1-3 which I agree you should use, would give 3K. Then at 80% 2400. you dont need to add anything at all to that. You would eat 2400 per day and that is taking in to account your activity. Also if using MFP you might want to…

Any fat loss is down to calories in v calories out. So, if you are not losing any weight at all over a long trend, then typically Id expect that you were not eating in a deficit. Maybe recheck your BMR / TDEE. Then accurately check your food over say a week. I say accurately as it is so easy to "think" you are eating X…

Personally Id just stick to what you are doing if it is working. As an when you reach your goal just recheck your TDEE and eat around maintenance. Also bare in mind that you will naturally slow down anyway because as you drop in weight, your BMR/TDEE drop as well so if your food / day stays the same you will be slowly…

You should see your GP, yes. Eating so little is not healthy and will be doing damage (physically and mentally). You should be up at least at 1200 cals per day but without knowing more couldnt say more. Also, you change weight throughout the day, every day. Water weight, food weight, and so on. There are so many variables.…

Just to echo whats above. I'll not go as far to recommend a macro split as I dont have the knowledge about being hypoglycemic. But, energy in v energy out is what you are interested in. Its not a fixed number (afterall, you dont eat exactly the same every day and you dont burn the exact calories every day even if you…

Ive put some stuff in my blog on here as well you might find useful. But yes, basically you want your TDEE then less that by a %. FYI 500 cals per day under your TDEE = 1lb loss per week.

Very similar and you can weight chins the same way.

I think its more the effort I see going in that what they are doing. Male or female, if I see someone barely breaking a sweat and whacking out 20+ fast reps without trying I think "why bother". But if I see someone squeezing that last rep (no matter their sex, age or weight) I think "bloody hell, go on!!". For females in…

Yes, they are different. If you consider that a squat targets your quads, but also uses your glutes, hams and calfs as synergists and hams/back as stabalister. Leg press also uses similar targets and synergist but you remove the stabliser. One less thing to think about I guess, with a heavy leg press you dont wobble around…

Good work there fella. Keep it going. Done similar myself (see my pics). You can go as far as you want to now, enjoy!

I had good success doing the 16:8 approach. Its about finding what works for you. Once think I would advise is that if you are concerned about muscle loss, take some BCAA. Also just eat clean.