DarrelBirkett Member

170g Total 0% Greek Yoghurt 15g mixed seeds (flax, pumpkin, sunflower) 1tb Spoon honey :)

Yeah you dont need DOMS to succeed, but concentrating on each rep, each muscle is important. You need the connection. Also if you are "relaxed" as you perform a movement you are more likely to employ other muscles more to help with the movement and form can waver. I'd also say to improve gains, slow down the negative.

From Newcastle now live in Durham. Yeah, I travel far ;)

Just to reiterate really as I've been in the same place. I went from fat loss to then wanting to maintain and now add lean gains. It becomes quite scary when you do the calcs and need to eat 1000 cals more per day. Psychologically thats very tough. I think in any program, this or any other the most important thing is to…

Not sure of your age so I have calculated using mid 20s, but I get your TDEE rested to be 1850 so eating 1300 cals is about right to lose 1lb per week. What I would do is eat 1300 a day and on days you do run around for 30mins Id eat 1500 that day. Might seem odd to eat more to lose weight but that could kick you over your…

Yes. lost near 3 stone in around 6 months. Check my blog on here for a bit of info if you are struggling to make progress :)

41, don't use age as an excuse :) If anything you can show as much determination and achieve even more than younger you of 10-20 years ago. Feel free to add / check my blog on here for info.

I calc your rested TDEE to be 1487. If you then add on your 300 exercise this gives your daily TDEE as 1787. I reasonable safe fat loss is this less 20% or people also target around 500 off per day to give a 1lb per week fat loss (3500 cals per week is 1lb). You could do this : On days you burn 300 cals exercise eat 1287…

Well, all fat is 9cals per gram but not all fats are equal. Id aim for around 20% of your diet to be fat but from sources such as nuts, seeds, fish and avocado.

Few notes Ive scribbled on my blog here might help as well http://www.myfitnesspal.com/blog/DarrelBirkett/view/post-contents-503047

I use MyProtein as I like most of their products and have a good range. You might look at their (or others) Soy protein. I'd look for flavored though as unflavored doesnt usually taste so clever.

I take a multi-vit. I restrict so much stuff now that this is pretty much essential imo. I only take it on days I train but need to get in to the habit of taking it daily. I take BCAA. I wouldnt worry about that unless you are strength training. Creatine. I take in stages. Like 6 weeks on then Ill not bother for a while. I…

Dont be scared of fat, the body needs fat and nuts are one of the best sources. In your diet, its a good idea to allow around 20% fat. For every 1000 calories you eat, thats 200 cals from fat. As 1g of fat = 9 cals, thats around 22g of fat / 1000 calories of food. Or 11g per 500 cals. to lose weight, its about keeping your…

Slowly but surely I moved away from full fat latte to black coffee. Not had sugar for a long time and dont even miss the milk now. I also found stopping milk addressed acid indigestion I was getting a lot as well as being bloated now and again. (Im guessing I have a degree of lactose intolerance).

I seldom drink these days. being healthy became more important. I was out recently and had a few pints and I can enjoy a glass of wine with a meal. But like many have said its in moderation. As I'm sure you know, when you drink your body stops what its doing and puts all its effort in to converting alcohol cals in to…

I eat a fair bit of raw veg, Kale being one of my faves (throw some nuts and seeds in with it and a bit of rocket to spice it up). Not sure I'd go down the smoothie route personally.

When you consider all of the variables of weight, these being how much food your body is processing, its water content, for a women where you are on your cycle and so on, its critical you weigh yourself at the same time of day. If you weighed yourself every hour you would see your weight fluctuate quite considerably…

Whether you eat cals back really depends on how much you are eating in a total day. You need to be under your TDEE on a daily basis to lose weight. Have a read - http://www.myfitnesspal.com/blog/DarrelBirkett/view/post-contents-503047

Have a look at my blog posts, I've tried to explain in one of them about TDEE / BMR. Feel free to ask anything. http://www.myfitnesspal.com/blog/DarrelBirkett/view/post-contents-503047

Exactly this :)

Added a new post to the blog http://www.myfitnesspal.com/blog/DarrelBirkett/view/post-contents-503047 No 13 - Eating under your BMR / Eating your exercise cals.

Have a peek at my blog here, I've put some notes about this (and yes, I done it to be lazy so didnt have to write it out again ;) ) http://www.myfitnesspal.com/blog/DarrelBirkett/view/post-contents-503047

I should really point out for clarity, using that example my actual TDEE is 2800. Thats because TDEE is TOTAL daily energy expenditure. So if my rested is 2200 and I burn 600 more then the total is 2800. I can take 20% off that which would be 2240 and around the 500 cals per day deficit for 1lb per week.

What I would do (I actually have a HRM coming myself in a day or two so Ill put this in to practice myself and know more), but I'd have my rested TDEE (mine is 2200 cals), and then I would take off 20% (thats what I do anyway) and then add on the HRM burned cals. For example, TDEE = 2200 Less 20% = 1760 (I round up to…

Good stuff, let me know how you get on!

Worth knowing, not an area I know much (anything!) about.

If you want, DM me your age, height & weight and Ill throw some figures together for you.

No problem, Ive actually copied it in to my blog on here, sorted it a bit better and added a couple of other sections now. I'll add more stuff to it later.

Yeah a fair point. For regular people 1g / lean bodymass lb is a good starting point. for someone bulking I've read 1-1.5g / lean lb. So I think 1g / lb is ok. Or, a 40/40/20 split. I worked my own macros backwards. Im 185lb so aimed to eat 185g protein per day. On rest days I eat 1800 cals. That means 740 cals come from…

thanks, yeah I can really see where people get mixed up. Once you get your head around it, it all makes sense. Most find the concept of TDEE tough and you're right, I should watch my terminology. As you say, and for clarity, TDEE is your TOTAL daily energy expenditure. So that is Your BMR, plus your activity level. So the…