koing Member

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  • I would have guessed 18%. OP keep up the fat loss and you will be in great shape. Koing
    in Guess my body fat before hydrostatic testing tommorrow Comment by koing November 2013
  • 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
    in Lunge alternatives? Comment by koing November 2013
  • 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
    in Sayonara, scale! At least for a while. Comment by koing November 2013
  • 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…
    in maintain weight, gain muscle, loose fat? Comment by koing November 2013
  • 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.…
    in Why does everyone here recommend strength based programs? Comment by koing October 2013
  • 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
    in What's Your Favorite Ab Routine??? Comment by koing October 2013
  • 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…
    in Fat loss vs. Muscle gain (either/or or both?) Comment by koing October 2013
  • 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…
    in What supplements do you or did you take? Comment by koing October 2013
  • 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…
    in UN-Realistic Body Image Comment by koing October 2013
  • 90.5kg 83.3kg 7.2kg in about 28 weeks, Koing
    in Post ur before & after/current photo & how much u have lost. Comment by koing October 2013
  • 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…
    in UN-Realistic Body Image Comment by koing October 2013
  • 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
    in Underestimating workout cals Comment by koing October 2013
  • Great job. Koing
    in 1 year anniversary! 183 to 143lbs, 40lbs lost! with pics! Comment by koing October 2013
  • 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
    in My first cut, 13lbs Comment by koing October 2013
  • COMMITMENT Such an important word for anyone to make progress towards their goals. Koing
    in My first cut, 13lbs Comment by koing October 2013
  • 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…
    in New Goal: 18% to 15% Body Fat Comment by koing October 2013
  • 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…
    in New Goal: 18% to 15% Body Fat Comment by koing October 2013
  • 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.…
    in Push through DOMS? Comment by koing October 2013
  • 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
    in How much REAL muscle gain from a bulk cycle? Comment by koing October 2013
  • 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
    in What is your heaviest? Lightest? Where are you now? Goal? Comment by koing October 2013
  • Great job man :) Hit heavy decline sit ups and wood choppers and when your drop down to 185lbs you'll be shredded. Koing
    in 8 progression picks of 85 pounds lost. Comment by koing October 2013
  • 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
    in Success stories by upping calories PLEAS Comment by koing October 2013
  • 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…
    in How much REAL muscle gain from a bulk cycle? Comment by koing October 2013
  • I did not read the thread title :P I only saw it in someones profile. Koing
    in Thigh Thursday! Comment by koing October 2013
  • Koing
    in Thigh Thursday! Comment by koing October 2013
  • 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
    in LEAN WOMEN W/ ABS! HOW DID YOU DO IT? Comment by koing October 2013
  • 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
    in For those of you who have bulked Comment by koing October 2013
  • 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…
    in Looking to lose body fat - Cardio vs Strength Training Comment by koing October 2013
  • 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…
    in pre and post workout Comment by koing October 2013
  • 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…
    in Pre-workout supplements - just for weights? Comment by koing October 2013
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