h9dlb Member

You should not be doing 12 reps !!!! Do 5 reps only and increase the weight by 5kg every couple of weeks

I agree - both for max results - heavy lifting and HIIT

Too much you will probably damage your kidneys

Abs are made in the kitchen not the gym. Nail your diet. Eat plenty of protein - 1g of protein per lb of lean body mass. Keep carbs at less than 100g per day (fewer the better), rest mono and poly fats. Watch your macro ratios (I follow 40% protein/ 40%fat / 20% carb). Sounds like you're living off fast food chain salads,…

Expensive? Whey protein powder is the cheapest £ per gram of protein on the planet. Chicken breast per gram of protein is 4 times the price

calorie count on machines are way out and ellipticals are notoriously bad for this. example - running on a treadmill for 1 hour might show a calorie burn of 500 cals. But if you had spent that hour on the couch watching tv you would have burned 80 cals just surviving, so the real net cal burn for that hour on the treadmill…

20c / 40f / 40p - My reasons for this is I am following a 1800 cal diet. I'm an Endomorph body type I want protein at 1g per lb of lean body mass. My lean body mass is around 180lbs therefore 40% of 1800 cals = 720 cals divided by 4 = 180g protein I want to keep below 100g of carbs per day therefore 1800 divided by 100g x…

the guideline for sugar is actually 45g for men , 30g for women http://www.livestrong.com/article/474832-recommended-grams-of-sugar-per-day/ - this relates to ADDED sugars (not sugars found naturally in fruits and veggies). Anyway it's best to ignore the sugar count and watch the overall carb count and try and keep carbs…

I've had it since a child (I'm in my mid 40's now) and it sucks. I hate social situations, cancel at the last minute, cancel on the few friends I have. In fact I really don't have any friends. I never had many friends as a child and people generally think I'm ignorant - but I'm not - just crushingly shy! Also lost my wife…

it is possible to put on muscle on a deficit - "newb gains" if you're new to lifting - and you're certainly getting plenty of protein, just don't expect it to last

you've probably built a little muscle (muscle is much heavier than fat) - well done you !

they give me a really bad stomach ache

just read this excellent article which is right on point for OP re carbs and protein. I also agree with other you need to up your cals (lucky you) http://www.thehealthygamer.com/2013/03/06/get-lean-for-the-summer-how-to-lose-belly-fat-fast-while-maintaining-muscle-mass/

I'd say far too much carbs and no where near enough protein - try and stick to the macros ratio goals you have been set. Carbs easily get converted to glucose and that you don't use gets converted to fat. Protein takes much longer to digest and keeps you full. Combined with weight training you will tone muscle nicely as…

yeh 38g sorry - mfp moved the goal because of my exercise today ! I eat plenty of fruits and veggies everyday and try and take chia/flax occasionally too

nothing - eat what i like - iifym

there is no protein or good fat in your diet - its terrible!

5x5 is the max - you have to work up to it - try 5x2

reflex instant whey or optimum nutrition 100% whey

Light headedness / nausea is very commom when doing deadlifts - I get it everytime. Feels horrible but it just shows how effective this exercise is. Really deadlifts and squats are the only exercises you need to do. HOWEVER - 10 reps is too much - try doing 5 sets of 5 (look up 5x5 stronglifts) lifting 70% of your one rep…

Govt guidelines are to eat no more than 50g of sugar per day. This is almost impossible as sugar is in nearly everything and 2 pieces of fruit alone will take you over this limit.

I believe if you are lifting heavy to failure with minimal rest between sets you burn about 400cal per hour. My sessions last 30mins so I just log 200 cal under cardio, but like wolfman said there are a lot of variables including how much you way, how much muscle you already have etc

Today's pain is tomorrows strength - enjoy!

Ground - Chia seeds and Flax seeds - superfoods!

Alcohol has a triple whammy effect even if you only drink say once a week and stay within your calorie targets - 1) It's empty calories with no nutritional value and wont fit in your macro targets 2) It increases your appetite causing you to eat more or make unwise choices 3) Most importantly it STOPS YOU BURNING FAT - The…

Not as simple as that you need to work out your TDEE http://www.fitnessfrog.com/calculators/tdee-calculator.html then deduct at least 20% to work out your calories for weight loss. Then count your macros focusing on high protein, high fibre, low carb and moderate fats with most of your fat consumption coming from…