michael300891 Member

Im the same with my dinner - its always massive and used to be a real problem. I would try to split my calories across meals. Simple solution - dont bother I don't get massively hungry in the morning, I skip breakfast but have a protein shake. My lunch is medium-sizes and then I have a large dinner. Make sure im under my…

No worries, yes practically what you were saying is perfect :) Sorry i'm a massive metabolism geek haha

For the Bench I would recommend one that allows a 90 degree incline as well at least one in-between stages and flat. This allows shoulder presses, pec flyes etc but still bench press, dips etc. As for the squat rack I would advice one with adjustable safety bars as your training home alone probably and these are great…

Fair play to you! Don't worry everyone goes through that cycle. The most difficult thing is when you achieve a goal - If you don't set a new one most people relapse - in fact most people relapse anyway! Just keep working hard and enjoy the benefits! Let me know if you have any questions etc Cheers, Mike.

Honestly, like most people, I weight myself once a day. However, I only trust changes that occur after 1-2 weeks minimum (for fat loss) if im aiming for muscle gains, I only trust them after 4-6 weeks. Cheers, Mike.

Most of the "studies" that suggest a link are cell-culture studies. These are notorious in immunology because individual cells do not represent: A. The effects of the concentration of cells B. The effects in relation to other cells of the immune system C. How the cell actually operates within the human body including…

Your points are sort of right but the substrate metabolism mechanisms are incorrect. 1. Beta oxidation is oxidative phosphorylation of fatty acids into components for the electron transport chain to produce energy. 2. "Carbon molecules" are not extracted into muscle for energy? The energy comes from electrons being passed…

I agree with the around 1700kcal recommedation. However, dont worry about putting on muscle too much at the same time. If you want to lose that much weight in that time its going to take a serious cardio commitment and dietary. To try to balance that weight resistance training and appropriate protein intake/timing will be…

The scale is not important. Body Composition is. If your gaining muscle and losing fat but staying the same weight, your doing a damn fine job!

If it keeps you interested/motivated then it will work. If it confuses you and your goals by providing unnecessary complexity then it wont. Give it a go and find out I guess? Cheers, Mike.

Your spare tire is fat. You are losing Fat. You will lose your spare tire. Just keep going its a nightmare we all face!

Just for the record, im sure your body is far more "toned" than it was before the training :)

Good point, I omitted this because didn't want to get into too much detail but yes ketones which are deaminated amino acids behave in a similar manner to glucose. I think the importance of insulin and growth hormones is still really overrated, getting leucine into the system after resistance exercise with adequate protein…

No worries, let me know if you have any other questions. Major congrats on quitting, if it does have any effects which are rare, its worth the hinderance :) Cheers, Mike.

1. 7 pounds at 3500kcal/pound is a net loss of 1166kcal/day. 2. This probably means much of that weight loss was not fat but water etc 3. Are you sure that you are not still losing fat at the rate you were previously but the effects are now less dramatic? How many days have you been stuck?

Squat rack and bench, couple of dumbells and barbells. Covers everything you need without buying a ridiculously expensive multigym. Cheers, Mike.

No probs, just let me know if you have any other questions. Cheers, Mike.

Personally it sounds like DOMs, try a fast walk/light run, if the pain feels like its subsiding, its DOMs, if its persistent after 5-10 mins and hasn't altered could be injury.

Yeh that will have an effect although it depends how many calories you burn. Typically muscle glycogen is about 400g and liver about 100g. Each g stored with about 4g of water so thats nearly 2kg of 'water weight'. However to deplete the lot (which is impossible as its constantly replenshed) youd be looking at 2000kcal…

Be careful however, ive worked with quite a few people from elite athletes to gym goers who use mass gainers. Very often they compensate on there normal dietary intake. If your going to take mass gainers make sure you maintain your intake of whole foods from a balanced diet.

'Water weight' is typically due to high sugar (glycogen) in the muscle and water retention associated with sodium. If you really care about shedding 'water weight' then either fast for 12-16 hours or go for a small-moderate length jog/cardio session. Both will moderately deplete glycogen stores and sodium. You will see a…

seems fine but you will only know after two-three weeks minimum of following the approach.

Nothing wrong with sat fat as long as intake isnt excessive. Everything is in context If you were an obese inactive person then saturated fat intake poses a real problem. To a healthy active person a moderate saturated fat intake is fine. Just avoid trans fats on the other hand as these are what deserve the bad rep :)

Ignore the idea of starvation mode. You are most likely getting overestimates on energy expenditure from your HRM and eating extra calories back limiting weight loss. Try cutting a few calories extra back and see what happens.

depends quite a bit on your weight Im an idiot just realised you had written it, seems reasonable or slightly towards high at that weight.

1. Ive never seen anything suggesting a reducing in metabolism with over training (I assume you mean this by over exercise) 2. You will not reach over training status this takes months of intensive training. Train hard and do not worry :)

Low insulin levels = low energy status = inhibition of protein building signalling molecules. However, insulin isnt the only thing that affects muscle building - load itself stimulates protein synthesis. So in summary, its a pro/con balance. Typical approach of cycling bulking with lots of energy gaining fat and muscle…

BMR does not include activity levels. BMR = what you would burn in a coma. BMR + energy expenditure from exercise, non exercise activity time, and thermogenic effect of feeding all add up to put a few hundred extra calories on the total. Take away 500 kcals and you can see how your aiming to net under your BMR. Its not a…

Never try to take bacon away from a man.

Just keep doing what your doing until it stops working. Then start worrying about carbs etc.