grantevans11 Member

I use an app called 'Fitness Buddy' it breaks the unwritten rule of no phones in the gym to log as you go along, but it's great for tracking and planning workouts

Have you calculated your maintenance calorie consumption? If not you need to do this, their are loads of online calculators you can use. Eat between 250-500 calories above your maintenance (depending on how quick you want to gain and how much body fat you're prepared to gain) You're going to struggle losing body fat while…

I agree she will gain some fat, but the OP wants to keep it to a minimum. In 2014 I gained 9.8kg, which is less than .25 pw, and I only gained .4% bodyfat during this period, this is why I suggest such a low weekly target.

The focal point of the OP is to avoid gaining fat, specifically belly fat. Any more than .25kg isn't going to work.

To gain muscle you need to eat above your maintenance calories. If you don't want to gain fat this is going to be a very slow process. Like dwolfe1985 said, if you eat to gain 0.25 a week you will not gain much fat. Take a measurement of your body fat now, and once a week while eating at a surplus and see if you gain much…

Burpees, pushups and as many variations as pullups as you can (if you have the facilities)

Not sure of an answer for your first question, but I have some tricep exercises I really enjoy. My favourite is an EZ Bar Skullcrusher Tricep Extension on a flat bench (only fun if you don't crush your skull), I also like to do an Alternating Single Arm Tricep Extension while standing.

So do you plan a whole meal in advance, or do you just prep particular foods and then decide what you are having on the day. E.g you prep turkey, chicken, rice and potatoes on Sunday, then on Wednesday decide you want the turkey and potatoes. Or do you prep turkey and potatoes because that is the meal you planned to have…

My macro split is currently 327g carbs (40%) 127g fat (35%) 204g protein (25%), bearing in mind I currently weigh 79.9kg or 176lbs. Definitely going to try increasing the rep range, thanks for the advice.

I'd say your maintenance calories before accounting for the 4 hours walking are around 2200, the speed you are walking is quite a leisurely pace so you are are probably burning in the region of 500-600 calories. So to maintain your weight you will need around 2800 calories a day. To gain weight I'd recommend bumping this…

I second Greek Yogurt, you can add fruits or nuts to this to make it more interesting and filling.

I was given some advice a while back that may help. I was told that if you have a craving for a food such as chocolate, you're better off having some, and getting that craving out of your system. If you are eating such foods in moderation it's no big issue. I'm lucky enough to have fruit provided free of charge at work, so…

If you're already meeting your protein goal, then you don't need to be using protein shakes, although creatine (creapure specifically) I do recommend to gain muscle and strength.

Weigh-in once a week, straight out of bed before breakfast. For me it is Sunday morning, stark naked after I've done my business in the loo, to get the most accurate results.

I go the gym 5 times a week - it's important to give your body time to recover! I train back & bi's on Monday, rest Tuesday, hamstrings & calves on Wednesday, chest and tri's Thursday, traps, shoulders & core on Friday, rest Saturday and quads and calves on Sunday. Set yourself a plan to follow and stick to it for 8 weeks…

I'm a Brit and always go off grams and kilograms - but stones and pounds definitely makes more sense than cups!

Starting weight was 70kg at the beginning of 2014. Thanks for all of your help

I've used 300 calories as myfitnesspal recommended this figure to increase weight by 0.25kg per week which I thought sounded reasonable. Do the macro nutrients sound right for my goal?

I second that, up your fats but ensure they are unsaturated fat, can find these in things like almonds. Lower your carbs, and opt for the wholemeal option. Try a 40% carb, 30% protein and 30% fat macro breakdown before cutting the calories and see how you get on.

I'm in the same boat. I'm currently aiming for 3,000 calories a day, although I don't always achieve this. I am slowly gaining weight; over the past 12 months I've gone from 70kg to my current weight of 78.5kg. I wouldn't advise on cutting the cardio out completely, this will help you stay lean and keep you generally fit,…

As the other posts have mentioned, try weighing yourself at the same time on the same day each week. For me, it's straight out of bed on Sunday morning, before I have eaten or drank anything (and of course after I've been to the loo), and you should begin to see more consistent and accurate results.

I'd throw in some HIIT training which will burn extra fat. You will also need to begin doing some compound exercises (if you're not already), things like a Barbell Clean and Jerk, Deadlifts etc.

BMI doesn't accurately take into consideration your body fat % or muscle mass. I have a BMI of 24.0, which is borderline overweight but a body fat of 16.8%. I'd use body fat as a more accurate reading of whether you are under/overweight.

No, it does not hurt when I do this. A heavy pronation sounds on the right lines, although I have well cushioned running shoes which I thought would prevent this issue.

The pain is closer to the knee, on the front outer side of my lower leg.

Spinning is a fantastic fat burner and will certainly help tone your legs and glutes, use your other 2/3 days in the gym for free weight compound exercises and you'll get to your goal weight in now time.

An omelette is a quick fix, you can also put pretty much whatever you want in it! I like to put some white onion and chorizo sausage in my omelette to bulk them up a bit.

Porridge is an easy one, I like to put a teaspoon of brown sugar and raisins/sultanas in with my porridge. Another option is dry oats with low fat yoghurt and a banana.

I don't know what it's called, but most gyms have a machine for your arms, where you are sort of running with your arms. Another option is an endless rope pull machine, this apparently offers better cardio and fat-burning affects than any other form of cardio exercise.

Run as far as you feel comfortable, if you can go further, go further. I set myself a distance to achieve at the beginning of each run depending on the mood I'm in, and go out to achieve that with the aim of running each mile under 8 1/2 minutes.