Rayman79 Member

The amount MFP tells you to eat is based on the information you feed into it, height, weight, gender, activity level, and how much you want to lose each week. At this point the only things you can change are your level of activity and how fast you want to lose the weight. My advice would be to take it slow to begin with,…

I rarely eat after my workout, as I'm usually not home until 9:30-10pm. I have a dinner 1-2 hrs before I go to the gym, and usually just a drink when I get home. I'll just adjust it according to my overall macro goals for the day but it's usually either an iced coffee or a protein shake of some kind. Overall intake is much…

Thanks SS & S, I'll try to get another vid up from the side soon. I'll film tomorrow as long as the gym isn't packed full. As for my knees, I can confidently tell you there's no real issue with their tracking. I had terribly weak medial glutes and had to deload and work back up from a very low weight as well as doing…

I will not rest until I have dat dere bicep vein!

sorry, fixed now.

After recent discussions I've had re rotuines/form etc, I thought I'd post a squat video. This is the last set and the 4th rep was a grinder so I didn't go for the 5th. I'm feeling better about reducing my forward lean but I can see it creeps back in when I get a bit fatigued. In looking at the footage I'm questioning the…

Thanks everyone, SS I think you could be on the money there, perhaps I should look to vary my weight/reps on my squats as a form of variation before abandoning the full body routine. Any suggestions? I think my quads are still the weakest point so some front squats or high bar paused squats are probably a good idea.

After reading your recent posts on the necessity of breakfast, to come here and find the classic 'bro meal' of chicken and broccoli in this thread! I don't mean to offend Jassi, it is a delicious looking meal and one I eat myself, but still, chuckles were had.

This post has gone a small way to restoring my faith in humanity after wasting too much time in that 'rate my diary' thread! :happy: Save your money tiger, just keep a sensible deficit and lift some stuff. It takes a long time and it genuinely sucks at times when you don't progress as quickly as you'd like, but trust in…

Reported for spam. Have a nice day :) Maybe I should have left it up though, to show the dodgy practices of the MLM scheme that is 'team beachbody'.

I agree with waldo. Having recently switched from a pretty low carb (100-150g per day) to a small surplus, I gained close to 10 lbs in the first two weeks. Some of this would have been fat as I jumped too quickly into a surplus rather than ramping up my calories in a more controlled manner, but most of it was just…

that is a really interesting 'casestudy' viglet. If you look at the bar path alone you couldn't fault it, but the mechanics of the movement need some work. It looks like your hips are shooting way back and then you are bending over - creating more of a pronounced horizontal pivot than a descent/ascent. That would almost…

Re lower body exercises, if you struggle with the positioning of your foot (and most people do if they have issues with ankle flexion) you can try this trick. Instead of using a bench as support for your back leg, try putting it over the safety bar in the power rack - as per the pic below. If you have the foam barbell pad…

Oh crap, I forgot Sir Helms! It must have slipped off my radar because of all Brad's vlogs lately :laugh:

I subbed to his channel a long time ago. A lot of the specific workout tips he would give were useful and entertaining - and not commercially driven. My how that has changed! Now everything he does is geared toward his commercial interests and new found (or newly expressed) hippie tendencies. If you are looking for some…

I know I'm not one of the exhalted SS or Sara, but I'll give you my take on your situation while I'm here :). Firstly, on the programming, kudos to you for soaking in some information and choosing from some good beginner programs. AllPros is a solid routine and should serve you well for quite a while. The question of…

Looking good Chris, forever mirin dem quads! I can't imagine how cut you are going to look if you get down to ~5% and get some colour!

This is true, Pendlay rows are explosive. Designed to build power, not a controlled movement focusing on contraction and control. Think of it more as a power lifting movement than a bodybuilding one.

Do you mean a neutral grip bar (like a rectangle with two handles in the middle)? No reason you cant use them for squats, its just like using a dumbbell or kettlebell, you can just add weight progressively with a bar. The movement will be a type of front squat, which is very good for quad strength. I think front squats and…

Spicy food can cause a slight increase in metabolism (look up capsaicin), but the result is pretty negligible. You could do 10 jumping jacks before your meal and get more effect. In the overall scheme of things, you are better off eating what you enjoy rather than chasing that elusive 1% benefit. As for the apple cider…

Sounds like a walk-out... by this explanation I have no idea how the bar would come into the exercise!? As for a barbell rollout, you can just to use a barbell with some plates on it in lieu of the ab roller if you want.

There are a few articles etc out there that address how to recomp, but from what I've seen most of them revolve around calorie cycling. As an example, eat at (or just below) maintenance on your non-training days, then at a small surplus on training days. Keep Fat and Protein consistent, but just add more carbs pre & post…

in b4 "PB of course"!!!! :laugh:

Nothing really wrong with your form from a mechanical point of view, but this is a cross between a Pendlay row and a bent over row. One of the key features of the Pendlay row is that it is an explosive concentric exercise. The fact that you are doing this under constant tension (controlling the weight on the way down and…

1. Lose fat through a balanced diet and while maintaining a caloric deficit (forget BS fad diets). 2. Lift weights. No this is not the only way, but it IS the best way. You'll never get 'bulky' unless you push yourself for many years AND take testosterone/anabolics to enhance your muscle building ability. That's really all…

So I'm guessing they don't charge for entry but they 'strongly advise' you to use their supps etc. I wouldn't mind having a look at the men's program if you are happy to share. I know it's a couple of years old but I don't think they'd have changed anything too radically since then.

One more thought/question while I think of it. Have you tried any liquid 'meal replacement' type drinks? I wouldn't suggest it take the place of any real food, but in your case a quick high calorie shake between meals might be a way to bump up calories without getting the volume of food. It's also a good way to sneak in…

I'm hesitant to give any advice on the basis that you are suffering from a medical condition and I have no idea how any suggestions people give here may effect your situation. That being said, I have a couple of general statements I'm happy to make: Firstly, steer clear of the DVDs if your goal is to add some meat to your…

Thanks for the link. I might have a go at it this year. It will come at a good time after three months at/above maintenance I'll probably be keen to cut down.

I sure do. I try and vary it between soups, chilli, salads etc. This weekend I did something a little different and made up a big batch of oven roasted vegetables, fried off some chicken breast and some chorizo, then mix it all in with some wholemeal cous cous. Took less than an hour all up and I have four lunches worth of…