scottwilson16 Member

You would be far happier and have more money in your purse if you ate the nutrient content as opposed to drinking it.

Sorry, didn't see this additional detail before I posted. I would definitely do this, work on form and squat variations, even things like front squats holding something light (kettle bell style goblet squats) I would also work on stretching and flexibility so that when it comes to adding some weight to a bar you are in tip…

You do need a complete rest day in there per week I would say but depends on what you are looking to achieve. I squat 2 days running, then reverse lunges, then repeat and then a days rest, So training 6 days a week. You want something to grow? It needs MPS stimulated. So instead of throwing a whole sessions volume (21 sets…

Plan your meals. Cook some of them in bulk and in advance. Make it a routine.

Then have you gained lean tissue also? Have you used measurements to track? Have all your lifts gone up in the gym?

Why yes...

Someone who is no longer in a deficit for fat loss. I would always rather up output (in a low stress way that doesn't hamper recovery in a deficit), than decrease intake. But that's my opinion.

Because when you are no longer losing, your calories are very low and you can't bare to drop them any more, double your cardio then? Not for me I'm afraid.

I'm advising against throwing all available tools at it from day 1. Resistance training and a caloric deficit being the first stage. Daily 60 minutes cardio isn't something I would do from the outset.

You've read what I said wrong then. So you'd advise someone to eat in a deficit, train hard and do endless cardio from the beginning, then if they do plateau, what next? Train harder? Add even more cardio? Good luck with that.

Resistance training, cardio and in a deficit all at once from he beginning? Try not to burn the candle from every possible angle to start with. Reason being that what have you got left to try if you hit a plateau? Any room left to up your energy expenditure? Can you drop calories lower if they are already relatively low?…

Exactly. Need to get some jaw hypertrophy

This has to be adjusted per individual and also for the training load, these were produced for the population as an average guideline. Definitely not eating enough and also can't see any notable fat sources in there.

If you are not losing fat then you are likely not in a deficit, so there are possibly things not tracked accurately or not tracked at all, you can't trick thermodynamics unfortunately. If you are eating 1,800, you aren't eating enough for that training load. I would also switch those sessions around so resistance training…

What you could do for that week of your cycle is note down this weight and compare it against the previous months weight, at the same point. So while you may be, as an example, 5kg heavier than the week before, it is still a lower weight than you were the previous month at the same point where you were also 5kg heavier.…

I disagree. If snacking works for someone rather than more formal meals then there is more likelihood that making small changes to an existing habit will me more successful long term, as opposed to restriction between meals. It's education around what your body needs and how much rather than wanting your stomach to shrink.

If having a shake for breakfast suits your day and schedule for convenience, then yeah, go for it. I like walnuts, espresso, milk/almond milk, frozen banana and some oats, maybe some whey. Far more nutrient dense than anything sold by 'meal replacement shake' companies.

Why don't you try planning a little of what you binge on as part of your day, after dinner. Just reduce your previous meals slightly to allow for it and you'll be fine. Will make you realise you can have these foods without the need for going all out and binging

Stay well away from them. Eat food rather than drink it. They are all fads. Spend your money on food.

Carb cycling 'could' create an unhealthy relationship with food, especially if there is a past history in binge eating. It's not a magic tool that will speed up weight loss. If you ate the same energy over 7 days with a linear intake, you would be the same weight. It can have benefits in terms of water weight management.…

Tackle one meal at a time. Take a look at your breakfast and make alterations to make it healthier (it may already be, but just using it as an example). Would also pay attention to how much you are eating. If you are gaining weight you are eating more than your body requires. Need any more help feel free to ask or send a…

He would also probably not be likely to stick to the diet with such low CHO intake and also protein would be too high for ketosis, so pointless really.

Yep

Don't have to be. The OP suggests that 1,500 is the lowest "all males" should go, which is a fairly sweeping statement. If there is a 6ft guy with an incredibly active job and trains 6 days a week reading this and thinks that's what he needs to do, it's clearly misleading. It's clearly a bespoke requirement based on many…

I'd echo the others concerns about how low your energy intake is. You are looking for a steady, sustainable weight loss and I think your calories should be way higher. 1,500 for a guy could potentially be in the final stages of a physique competition prep... I would up your calories by 100-200cals a week for the next 4…

Yes again....

Yes...

Hi CharcharJo, would you mind if i sent you a direct message on your food diary? Just got a few more questions I'm not sure about the states. But a recent BBC programme in the UK showed that nutrient reference values varied by up to 20% from the actual tested product and the label. There is obviously a tolerance but not…

Never tried that but I am a fan of 'meatza's'. Use turkey/lamb/beef/chicken or pork mince as the base. Just flatten it out and season it. Stick it in the oven to cook, take it out once half done then add your toppings and stick it back in until fully cooked. Good for those that struggle to hit protein targets. And who…

Aye