koing Member

I would have guessed 18%. OP keep up the fat loss and you will be in great shape. Koing

Does squatting hurt your knee? If not do squats. Go down slowly and controlled. Don't jump. Jumping is VERY intensive on the body. Koing

It use to annoy me with day to day fluctuations of gaining 0.1kg or 0.2kg or 0.3kg in between days...but my weekly average would always fall and my sunday weigh ins were down as long as I ate normally on Saturdays. Your 7 day average is the most important number in a long term fat loss. Koing

More bro science. Just eat a good balance healthy diet 80-90% of the time. Fill the other 10-20% with some treats or less treats if you are that way inclined. When I say balanced and healthy, generally if you cook things yourself and don't slam loads of salt and sugar you are going to be fine. Just don't deep fat fry…

indeed. Size is also largely dependent on what you are eating. It doesn't matter how good your programme is, if you aren't eating and resting properly you won't get the results you want. I will admit some people do respond differently to different training programmes and you have to try both and see what works for you.…

http://i.imgur.com/NWuKQJp.jpg I've done a lot of squats and olympic lifts... My favourite is weighted decline sit ups and lifting as much as possible without a belt. I also do dragon flags as well. But weighted decline sit ups are the absolute bomb imo. Koing

Decide what you want to do and don't get too caught up on if you are building muscle and losing fat. Fat loss Eat less than maintenance weight train to keep muscle mass high protein less carbs Weight gain Eat more than maintenance weight train to build muscle high protein more carbs You are a beginner so you will probably…

Pretty similar to me Morning 2 scoops protein shake creatine 2 multi vits 5 omeag 3 fish oils d12 Pre training beta alanine & creatine citrulline malate During training bcaa maybe a protein shake as well depending on how long I'm in the gym for Post Training protein shake Pre bed protein shake 2 multi vits 5 fish oils 2…

Depends how much a person wants their results imo. I'm not talking about changing your face apart from if you lose 50lbs you will probaby lean out in your face quite a lot. I meant you can change your body quite a bit...so your telling me the people who are really in shape on MFP didn't do what they did? 90.5kg…

90.5kg 83.3kg 7.2kg in about 28 weeks, Koing

That was an extreme example. BUT you can obviously achieve something very similar. You won't get taller/ lengthen your limbs but you can get in great shape. Just look at the success stories here on mfp. People are too negative and don't want to work for their results IMO. I've never met anyone that was not positive that…

Don't bother adding weights in terms of calories burned. Think of it as a bonus. I play doubles tennis for 2hrs a week. I only add in one hr as there is no way to tell if I burn 430cal an hr without a heart rate monitor. But either way I don't are. I got in good shape. I never log work out calories. Koing

Great job. Koing

Cheers guys. I believe if you want something bad enough you can achieve it. Absolutely no reason if you want to be leaner you can't do it within a reasonable time frame. Every 0.3kg adds up over many weeks :) Koing

COMMITMENT Such an important word for anyone to make progress towards their goals. Koing

Just be careful with high rep Deadlift work, especially for the 4th and 5th sets. I wouldn't grind through a 8th or 9th rep with bad form. Just do another few reps on the 11th or 12th set. 15% to 10% is well within most people in 16 weeks IMO. People have this crazy fascination of having to do cardio to lose fat. If a…

90.5kg Bw, bf% about 16? You could see abs at this % but I have very developed abs from my 14yrs as a competitive weightlifter. 16 weeks later 83.6kg, bf% 10.1%, bodpod tested. Last year I was up to 99kg! BF% about 22%+?! NO CARDIO. I just lift 4x a week and ate less. You can go from 15-10 within 16 weeks. I had 5 weeks…

Not really. DOMS is more stress on the muscles than you are *normally* use to. That can either be when you are starting out or if you change your rep scheme and weights drastically. e.g. going from heavy bot low volume to high volume but a bit less weight will be a recipe for DOMS for the first few sessions if you push it.…

Exactly. Unless you have Dexia/BodPod/Water tank test you do not know how much muscle you have gained. The callipers aren't that great either. Koing

Height 5'10 Age: 29 Heaviest: 99kg Lightest: 83.3 (2 days ago, the lightest I've been for about 9yrs?!) Now: 83.8 Goal: 94kg shredded, doubtful I can do this within the next 5yrs but it'll be fun trying. Koing

Great job man :) Hit heavy decline sit ups and wood choppers and when your drop down to 185lbs you'll be shredded. Koing

I did my first 8 weeks on 2200cal, then I upped my cals to 2400cal and I'm still losing weight. I didn't up the cals as I hit a plateau though. I did it so I could eat more food. I started my cut on way too little cal for my cal needs. Next time I'll cut on 3.3k and then slowly taper down if I need to. Koing

It's all 'fluff' unless you have a somewhat accurate ways to quantify actual muscle/ fat loses/ gains. I had a BodPod test done 8 weeks ago pre holiday. I know my exact weight to 3 decimals places and how much fat I have. I have another 3/4 weeks of cutting to go. I'll know how much fat/ muscle I have lost/ gained. It'll…

I did not read the thread title :P I only saw it in someones profile. Koing

Koing

It's funny when women want abs but DON'T want to lift weights at all. For most people it's the fastest way in conjunction with eating at a deficit to get visible abs. Koing

Good job mate. Most hard gainers -don't eat enough -train hard enough (never hit legs or back properly) -way too scared of putting on some fat I pretty much bulked for 14yrs and I'm 27 weeks deep in to my first cut. Koing

People who predominately do cardio look between the first and second picture. The people who do weights and build MUSCLE will look between the second and third picture. You decide what you want to look like. http://emotemedical.com/wp-content/uploads/2013/02/emote-300x300.jpg Strength train 2-3x a week : Builds/ maintain…

Pre protein shake 2 scoops wholemeal pita + light cheese spread + 3 slices of ham OR wholemeal pita and 40g peanut butter I'd have both if I both on heavy training days or when I'm not dieting. During 20g BCAA drink Protein shake 2 scoops if I'm coaching as well Post Protein shake 2 scoops, then I cook dinner when I get…

Person is an idiot. Pre work out mainly consists of caffeine creatine beta alanine citriuline malate taurine If you have heart issues then generally pre work outs are to be avoided along with other things. I've never really heard of people taking pre work outs for cardio but it doesn't mean it's dangerous. Taking coffee if…