wffolkes Member

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  • Gender: Male Age: 28 Height: 5'8.5 Heaviest: 227lbs Lightest: ?? Current: 202.6 lbs (92kg) Current Bf%: 18% Goal: 183lbs Goal bf%: 10%
    in What is your heaviest? Lightest? Where are you now? Goal? Comment by wffolkes March 2013
  • What was your target weight? What % bf are you? What physique do you want?? Well done I can't wait to reach my target!
    in Goal reached but do I carry on? Day 1 > Day 85 Comment by wffolkes March 2013
  • I would have to agree and say you BF% is not as low as you think, it has very little to do with what exercises you do. Your correct in saying is 80% in the kitchen and you should stick to it. It will depend on your genetics as to where your fat distribution is. For example im at around 16% BF and I can see the top of my…
    in Body Fat Percentage and Abs.... Comment by wffolkes March 2013
  • This is where I am at. I only recently realised that my BF% was wrong and I am actually very close to my goal so much so I changed my goal. I wanted to get to 15% Body Fat but I am now at 16% because of this I changed my new goal to 10%. I have 14lbs to lose and I want to sprint over the finish line however I think i'm…
    in Last 10-15 lbs Comment by wffolkes March 2013
  • WOW! soooo many people looking outside themselves to not notice there own true inner beauty! *kitten* a Hollywood actor I wanna be a leaner fitter stronger ME!!
    in Who has your ideal body type? Comment by wffolkes March 2013
  • Depends on your level of fitness 5min warm up I do 2 minutes sprinting at 10.5mph 1 min rest x4 cycles. 5 min warm down
    in High Intensity Interval Training Comment by wffolkes March 2013
  • Yea its a great site. I did a free trial PT session today an realised that I could push myself an extra 20%. My Heart Rate monitor definitely helped now I know where I need to keep my HR during Hiit sessions.
    in High Intensity Interval Training Comment by wffolkes March 2013
  • Its the best! Im losing fat at the moment while keeping my muscle loss to a minimum. I do x3 days a week HIIT circuits and x2 days a week Interval training. HIIT creates an after burn effect which will help you burn more calories throughout the day. Since starting my Cardio has dramaitically improved as a result of HIIT…
    in High Intensity Interval Training Comment by wffolkes March 2013
  • ABS - Fantastic
    in OMG I bought a string bikini!! Comment by wffolkes March 2013
  • Thanks everyone your comments gave me a real boost to push myself further in the gym today... :o)
    in Progress not yet Success Comment by wffolkes March 2013
  • I alwasy quoter articles from my favourite fitness website This may help you, it will definitely put into perspective how much muscle you can put on. http://www.builtlean.com/2011/03/30/how-much-muscle-can-you-gain-naturally/…
    in Women - thin/skinny to fit/toned? Comment by wffolkes March 2013
  • Great work just imagine your results in the next 30 days... Keeping going an well done!
    in My 30 Day Shred Results! (pics) Comment by wffolkes March 2013
  • Here is a really cool one to start out with its at the bottom of the guide. http://files.builtlean.com/wp-content/uploads/BuiltLean-Get-Lean-Guide.pdf
    in Multi Gym workout routine? Comment by wffolkes March 2013
  • Thanks :) made my day
    in Progress not yet Success Comment by wffolkes March 2013
  • I found a few articles from my favourite website which may help http://www.builtlean.com/2011/07/28/how-to-order-low-calorie-meals-at-any-restaurant-meal-customization/ http://www.builtlean.com/2010/03/30/get-lean-eating-at-restaurants/ http://www.builtlean.com/2011/12/19/healthy-indian-food-options-quick-guide/
    in Eating Out Comment by wffolkes March 2013
  • How to calculate Calorie Burn - BMR http://www.builtlean.com/2010/03/14/how-to-calculate-your-calorie-burn/
    in confused need help Comment by wffolkes March 2013
  • 3500 calories = 1lb 1800-1200 = 600 x 7(days) = 4200 1.2lbs a week Forget calculating the exercise calories as its very hard to calculate how many calories you burn. Think of them as a bonus if you underestimate your calorie intake or over eat a little. Here is a great article on why calculating calorie burn is very hard!…
    in confused need help Comment by wffolkes March 2013
  • Glad my post could help...
    in Plateau, Calorie creep, Food Scales & HRM - I WIN! Comment by wffolkes March 2013
  • I do eat back my exercise calories sometimes. 1580 Calories is the suggested amount from My fitness pal. I have worked out my daily burn calories which is roughly 2898 so the deficit is 1318 which over the course of a week is 9226 divide that by 3500 calories which equates to 1lb and I get 2.6lbs deficit. As calorie…
    in Weight loss plateau but reducing body fat % Comment by wffolkes February 2013
  • Hey 2hobbit1 Thanks for the reply I guess I just need that reassurance. :smile: Reading a lot of things which back up what you are saying. I have lost loads of inches off my waist and stomach and I feel fitter (Sprinting for longer at higher speeds) & stronger (completing workouts with higher weights easier). So I guess I…
    in Weight loss plateau but reducing body fat % Comment by wffolkes February 2013
  • North London here! I have found this website awesome www.builtlean.com I would regularly go to the gym for many years without caring about what I ate and gradually over a few years I managed to put on maybe an extra stone on top of me already being about 3 stone overweight. Key bit this website has taught me. 80% of weight…
    in Anyone from the UK Comment by wffolkes February 2013
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