philwrightfitness

You are right I did the maths theoretically 800 calories of carbs replaced with 800 calories of protein could theoretically net you a 200 + calorie deficit ...it's still a deficit and the science holds true....

Hi I'm not trying to deliberately debunk you for the sake of it but if people quote personal results that go in the face of the laws of physics and biochemistry then you've got to expect a little heat... On forums like this we get so many people claiming contrary results but with investigation their results are actually…

To lose mass you need a deficit . This is a basic law of physics. No one can circumvent this. Carb reduction would flush water which can play havoc with biometric scales... Either that or you are underestimating the calories burned through exercise. There is some debate about the true calorific value for protein because of…

My advice based on my own experience and a few supporting articles would be to lose the the fat first...bulking always seems to go hand in hand with some fat gain but the amount of fat gained seems to be higher for those with already high body fat percentages. I'd look for about a 10 - 15 % body fat level before bulking,…

Yes sodium is a problem as keto increases urinary excretion, you want to aim for daily: Sodium 3-5g Potassium 2.0 -2.5 g Magnesium 300 milligrams Obviously if you have an existing health problem consult a doctor but these levels should help

3-18 months ? Where did you read that? Most people 3-4 weeks although some struggle to get into keto at all, although some can do it in less than a week.

Bcaas have been shown to enhance performance in some studies... Primarily in they stall cns exhaustion although being present in skeletal muscle does help energy creation. I would suggest that relying on your dietary protein is not necessarily an effective strategy because this will depend on the bio availability in the…

I use a magnesium spray by a company called better you but there are many similar products on the Internet

2 sets lasting 45 seconds each burns around 5g of carb or 20 cals... would make around 100 to 150 cals per workout depending on your warm up etc

check your fluid intake and make sure you're getting adequate sodium, potassium and magnesium. i use magnesium in spray form it makes a great post workout massage rub and magnesium is absorbed better through the skin than taken orally (allegedly). also try a massage roller which will help with general flexibility.

The only rough estimate that has any scientific basis is: two sets lasting approximately 45 seconds each will deplete around 5g of carb , if you assume 4 calories per gram that's 20 calories per 2 - 45 second sets . Anecdotally using an hrm , a work out usually nets me 100 to 150 calories, which is not far off the…

I suppose it also depends where the notion that fasted cardio increases fat burning is derived. I thought this came from advice to people on keto or slow carb diet that fasted cardio increased the speed at which you could return to keto following a refeed. I think this is because the fasted cardio depletes liver glycogen.…

You should read my statement more carefully, what you said is correct but I wasn't comparing different types of intensity... Low intensity cardio burns a greater proportion of fat to carbs....fact! You are confusing this with the fat burning zone myth.

The answer really depends on what your goal is....If you want to lose fat then excessive cardio can be counter productive. I would do five to ten minutes of light cardio before lifting as you will lift better warmed up and reduce the chance of injury. then after lifting do 15 to 20 mins of steady state low intensity…

stop thinking about weight loss and concentrate on fat loss. that looks a very low calorie target and you could be shedding a lot of muscle mass . lifting weights will minimise muscle loss and in turn burn a few extra calories. shedding muscle mass is not a good idea unless you have a specific reason to do it. ps keep your…

Yes if you wear chainmail......

Examine.com seem to be saying this but their language is a bit woolly....they cite Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46. but I cam only see the abstract which again is unclear on this particular point....if I've miss quoted then many apologies

lunges, glute bridge, hip adductor- rear, side, standing, on floor and on bench, bench step ups, -all these either without weight or using weights, bands or machine resistance.

Bcaas, coffee and creatine ( if you taking pre workout carbs) the problem with pre work outs is that manufacturers chuck all sorts of stuff in at varying doses.... I would carefully research the ingredients and ensure you are happy with what you are taking. For instance high doses of beta alanine can cause taurine…

Ok to be more specific your post work out carbs should consist of glucose and glucose polymers... The aim is to create an insulin spike , this drives amino acids into the cells walls promoting protein re synthesis . Therefore the fast assimilating protein as you want the aminos to be available at the same time as the…

To prevent muscle loss eat at least 1g of protein per pound of lean mass, eat bcaas with your pre work out meal, avoid fat in your post work out meal. Post work out make sure you have hi gi carbs and an fast assimilating protein source such as whey. Eat at about 5 to 10% above tdee

A routine that builds in periodisation will help you build strength and size I.e over a four week period week one low reps high weight 4-6 reps, week two drop the weight 6-8 reps, week 3 drop the weights 8-10 reps and week four lightest week 10-12 reps, then the next month start again but slightly increase the…

try some myo facial massage, studies have shown that self massage using a roller can increase flexibility and strength... Read " stretch to win" an excellent reference book for increasing flexibility.

You can do HIIT drills in swimming j....

Did you use the BB.com automated " find your ideal physique" system which sets up goals based on what you indicate your ideal physique is? This just produces a pre set series of parameters ... It's just a notion to get you started not an absolute " you must be this size" mine told me I should be 235 lbs at 6 % body fat…

When you say you have a history of over training... Is this a self diagnosis? It's an over used term....if you mean you are prone to injury or feeling drained then it may be your diet and technique that are at fault not your workout volume...over training is quite difficult to achieve .

Coffee and branch chain aminos....unless you are a pro athlete ( and therefore get them for free) don't waste your money. Make sure your nutrition and hydration is right. Many of the stimulants can cause long term issues for instance taking taurine without balancing it against beta alanine can cause long term damage to…

If you're training right it never gets easier but one day you look at your training diary and you're lifting twice as much running further etc etc. if you want it to get easier...... Don't progress get to a level and stay there......or stop....

I wouldn't get too obsessed with tdee etc, just monitor your calories, if you don't get any weight loss then just drop them by 10% every two weeks until you get to a level of weight loss that you are happy with, but I recommend 1-2 lbs a week max. Keep your protein at 1g per lb of lean mass, or at about 0.75g per lb of…