wattsy84

Ok cool so that's probably better for me as I don't want to get ripped, just nice slim and lean,so if I keep my deficit and do my lifting then I should start to see my muscle? Then if I want it bigger..eat more and lift heavier?

Just looked over the 5x5, is there any other routines that may suit my circumstances more? I work out at home and don't go to the gym, I have a basic weight bench with 50kg of weights,barbell and dumbells I need a routine to build muscle using this set up in my garage, any suggestions?

Thanks ill look that up. No not taking any sups, should I?

Anyone got a link for the actual routine and how to do it etc?cheers

I like the look of this but is it really just squats/bench press and dumbbell rows 5x5? I was about to buy a bench for home so would this suit me in my garage? Do it mon/weds/fri with cardio (my spinning bike)tues and thurs

Thanks for all the advice..... I usually feel hungry at work and late evening, with my job if I cut out carbs I'd have no energy atall,I get very tired as it is, should I eat more of my calories during the day? So to recap, keep my cals at 2160 and up my protein to hit target each day and lift more weight?

Bump

My BMR is 1856 TDEE is 3527 So -20% of TDEE leaves me with 2821 calories a day, does that seem too high? Should I just try and do more weights and intake more protein at my current 2160 cals and give it a few weeks?

2 fried eggs in olive oil on wholemeal toast,nice and full for long time after that ;)

Have a look at my diary bud, I'm struggling to eat full protein even with shakes, I'm getting around 120-140g at most! Should I take more shakes? I alternate eggs/porridge for breakfast Nuts natural yog mid morning A lot of chicken breast/tuna salads for lunch Dinner varies a lot Apples and bananas as snacks 1-2 protein…

I'm in the same boat mate,5"10 and hovering on 163lbs trying to get down to 150lbs but just stuck!

Quick bump

I recently increased my calories from 1400 as I was starving myself and didn't realise,I now eat 2160 for last 7 days and have gained 2lb but ill give it a little longer and hope it changes,I believe it will!

Cool thanks a lot

Thought so, I dropped most my weight 15lbs in first 4 weeks!! I've only just started playing football again. I'm looking to get to around 156lb but I want to get lean and show some muscle definition so lose as much body fat % as I can? I've upped my cals to 2120 now see how that goes!! Thanks guys/girls Kev