_Bro Member

Sounds like you had some great results! Thanks for sharing - I've looked over your post and a few others.

I checked out the link that you referenced and the approach doesn't really fit for me. I.e. It doesn't incorporate a low rep range / focus on power. Specifically, I am referring to heavy compound movements with barbell Deadlift/squat. At any rate, I appreciate comments -- best of luck to you in reaching your goal of single…

Ah well, its probably not worth splitting hairs over. I would, however, be interested in hearing from others that have done a recomp and the details / results that they've achieved. That question is probably answered by doing some searches on existing threads so I will give that a go.. @psuLemon have you actually run a…

Fair point about the duration. Ideally, I will reach my goals a bit earlier in the 2 month range but I've allocated more time in-case I need to make adjustments or have other things that come up that make me adjust my current training/exercise/diet (i.e. travel) As far as it not being a recomp - perhaps another term would…

Recomposition so my range is {1,300-1,450} to {6,000-8,500}. Low Calories 4x per week High rep, and tension training. Optional cardio High calorie days: once a week Heavy/compound movements. I will eat at mainentnace 1x per week before starting over again : varying workouts and calories.

Already clarified -- the original paper didn't give the details of the included 28 studies. How the sample is put together really matters so IMHO that made the paper weak and really not possible to assess. Additional details have been have been posted but I've not taken the time to read through it..

When transitioning, I will take a week or to back at maintenance. This seems to help me get in the right mindset for trying to cut down. I don't really know if this is necessary or not. After that I will start with a moderate deficit and switch over to higher intensity workouts that really exhaust the muscle with the…

When I read the PDF (of the study) it was missing significant details on the method used to collect/include the aforementioned studies.. IMHO this is a very important bit of data that should always be included in a meta-analysis. I see now that someone has posted a full link with some more supplemental information but I've…

Did you know this amazing fact about donuts: If someone tells you not to eat a certain food, here's a good tip: And to round out my post:

Oh, lol... When I do make pizza it looks like this: One pizza kit for lunch. To make it more transportable, I will somtimes flip over and pack it for lunch

Peanut Butter Bacon. brit.co/peanut-butter-bacon-pop-tarts/

.. Nothing magical about 4-6 meals, lol. But I do agree with your point about eating food!

;-) Post workout (once a week), I really like to eat a few of these:

Why choose between the two? Have both :) While you are meeting your macros -- try some Spicy Ground turkey meatballs : P:130, C:12 F:29 Muffin tin, ground turkey, spices/salsa and some low fat cheese (put it in side of the rolled up ball). Add in some broccoli) on the side for a bit of fiber/carbs== win; Macros will be a…

Don't worry, developing naturally muscle takes a long time.. You'll have plenty of time to adjust. Squat and Deadlifts are fantastic exercises that also can help develop your core.

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I can't argue with the title of this post but the referenced article was pretty weak.

Really agree with the last point--- controlling your calorie intake will yield the largest return on your efforts. I would also suggest committing to accurate logging and gradually adjust your diet. Rapid /dramatic changes will yield results but they also set you up to giving up and going back to your normal habits. So…

Usually, I will skip the pre-workout meal and just have a cup of joe. After a heavier lifting session, I will make a few skittle burgers on the way out of the gym --

Hmm, protein is your friend. If you don't want to eat meat for whatever reason some good substitutes would be egg whites, and perhaps tofu? Good choice with the veggies -- fiberous one like broccoli will help you feel full. Good luck!

I'd agree there's little point in doing a workout for Abs everyday. The benefit is probably marginal -- I would,however, recommend really focusing in on your breathing when doing your bench, squat, and deadlift. Ie your still working on your code and putting a larger muscle group to work.. To that point, when I do light…

This young (compared to me) guy had been busting his tail for several months and he was making steady progress. On a rare cardio day for me, I look out on the gym floor and I can tell that the kid is frustrated and lifting less weight than usual. So I decide to end my cardio session early (any excuse is a good one) and…

..Removing post

If you are just getting started I would lean more to machines or free weights to start off with and mix in some bodyweight routines. Don't get me wrong I LOVE bodyweight exercises as the movements are more natural, often puts your "stabilizing" muscles to work in a way that's not done with machines and its functional! The…

I know you believe this guy, right? Beginner gains? You are way off on this one and I recommend that you do some research (leangains as mentioned above). The summary points are: -IF is making a conscious decision to skip certain meals. -During an IF your body doesn’t have a recently consumed meal to use as energy, so it is…