Rayman79 Member

Firstly I wonder why you are eating at 1200 calories? Is this the number your TDEE calculator gave you, or just an arbitrary number? As for your macros split, it will depend on how active you are and how aggressive your caloric deficit is. I would generally suggest a more balanced split than what you have done in the past…

I assume as you are traveling you don't have access to a gym, but that doesn't necessarily mean you can't work out. Perhaps you could consider a different sort of split where you have max power days on Friday and Sunday (following a sort of 5/3/1 template, and have a body work and/or bands workout on two of the days you…

Actually he said he wanted to look like an AFL player, not a rugbie (sic) player. These are very different sports and the average physique is very different. AFL has more of an emphasis on aerobic conditioning and requires players to be leaner to be competitive. As an all round sport it is one of the most demanding in the…

I know I'm not as wise as Sara, but I'll chime in ;) 1. You got the right one - the other contraption you've describes is a useless piece of infomercial crap. 2. Just go as far as you can control. Keep your body as straight as possible, with a neutral spine and head position (think starting pose for a knee pushup), and try…

Wow, that's a LOT of volume! I wish I had that much time to spend in the gym each day. What would be useful to know is the frequency you are training (I assume this is one weeks worth of workouts) and how you are feeling about it. Are you happy with this much work, enjoying it? are you progressing? and what are your goals?…

Gee SS, it feels like all you do lately is stalk me and agree with my posts... I must be gettin' smart :tongue:

You have it right on. Once you get to a weight you are happy to maintain, slowly increase your calories. Add 50-100 calories per day to your diet one week at a time. A small amount of rebound weight is likely in the first week or two as your body adjusts but will level out after that. Then just keep it slow and steady…

It sounds like you could use some education on how to get the most out of this site. Firstly, it's very important to recognise that there are very few foods that are either inherently healthy or unhealthy. Everything must be taken in the context of your whole diet. For example is a ham sandwich on whitebread a 'bad'…

Now I'm far from a form expert on squats, but I'll give you my 2c, and SS can take it from there. The first thing I see is you putting unnecessary pressure on your right knee when setting up. Get tight under the bar with feet parallel when lifting off the rack. Split stance is ok when you are dealing with light weights but…

Chilli I can still access it?, My one concern was the lack of purple in my diet... But then I saw red wine and now I'm not worried anymore :laugh:

I know it seems high, but this should be about a 20% deficit and mean you can lose a pound or two per week! You could go a little more aggressive as you have a reasonable amount still to lose, but if you cut too fast too quickly you risk: unnecessarily restricting yourself too much and breaking your plan, and giving…

It depends somewhat on the foods you want to work in and how strict you want to be. If you are just starting out a slower approach and making gradual changes will be better in the long run. Cutting your calories or changing your diet too drastically often leads to failure. A couple of guidelines to follow: Keep protein…

It's great that you have yourself a PT. Most of these AFL guys have had access to top shelf coaches so should be able to steer you in the right direction. If you only have half an hour sessions with him, the value will be getting him to coach you through good form (and pushing you) with the major compound lifts as these…

Dope, these are actually highly tested athletes and operate within a very strict code (especially after the drug scandal last year!) I doubt that many of them are on significant amounts of gear. OP, you will have to eat at a surplus and train hard, but you can certainly build a physique similar to an AFL player, You could…

I coasted along at the same weight for a very long time. After buying a scale the fat has started to come off again! For me (and this is a personal thing) it is not just the accuracy that the scale gives, it is the discipline of it too. I KNOW what I am eating and the effect that it should have on my body in terms of fat…

Have to agree with SS's advice there. What may be useful for targeting the glutes specifically are Glute bridges and weighted lunges. Glute bridges are probably the best way to focus attention on the gluteus maximus, while lunges or split squats (at least from my personal experience) have been the best option to work my…

I'm glad you have no intention of following this advice. I have heard of people with extremely slow metabolisms who function on that sort of caloric intake, but that is extremely rare! What worries me is that a doctor makes such a bold statement as 'eat 500 cals per day' but offers no further guidance about macro…

I think most people fall into this category as DLs are so much more taxing on the nervous system than any other exercise so adequate rest, particularly between max efforts, is absolutely essential. I think you get a little more leeway on the squats (though this is from an academic standpoint as I'm no where near you guys…

This thread makes he haz a sad :flowerforyou: The reason I work out and eat well etc is to have more quality time with my family and friends. It is great when I can go out and get exercise at the same time like the group of guys I go for a ride with and have a coffee, but most of the time its going out with friends for…

Please fire your PT before you become a gym meme!

I'll refer you to Ray's hierarchy of caloric intake (patent pending). :laugh: This is what I think is the order of importance when it comes to meal size and timing. It should be noted that this is not taking into consideration performance or athletic goals or any type of medical condition, it is purely for weight/fat loss:…

Name: Ray Challenge Starting Weight: 79.0kg (as at 27/1/14) Goal Weight: 70kg ( <75kg within this 12 weeks is the minimum) Today's weight: 75.4kg (steady for the last two days). That's 3.6kg lost in one month. Aside from initial water loss I think it's probably about 2.5kg of fat loss in this time, a good steady pace and…

If you are looking for a reason the scale is up, stop weighing yourself so much and look at your sodium intake, for the amount of food you are eating it is ridiculously high! Secondly, and far more importantly, you look to be eating far less than you should. Can you provide us with some information on your height,weight,…

Nicely done!

I think the two biggest hurdles with this approach are knowledge and discipline. Most of us discussing this understand the (at least basic) theory behind fat loss, understand macros and their respective roles, have a handle on what a sound diet looks like, maintenance vs deficit etc etc. The issue is that the vast majority…

Pull him aside and ask him to stop. If he does not then just yell 'shut the f**k up and let me workout!' across the gym. He'll be so embarrassed I guarantee you won't hear from him again.

Solid first post! not srs OP you will be fine! I have found during times of the year that have a lot of events on (eg the holiday season) I'll adjust my calories to trim off a couple of hundred each day (Monday to Friday) and give my self a buffer for the weekends. For example if my normal caloric intake is 2000 per day,…

If you are pushing with your lower back it is usually because the weight is too heavy and your core is weak compared to the primary movers for the exercise (Quads, Hams & Glutes), this is particularly true if you are leaning over and doing more of a 'good morning' type movement to force the bar up. The other problem is not…

1 egg 1 scoop (30g) unflavoured Casein protein 1/3 cup Self Raising Flour 2/3 cup skim milk (or substitute any other type of milk) - vary until you get a pancake batter consistency pinch of baking powder Just cook like normal pancakes! Essentially I've just substituted half the flour for casein, so they're as close as I've…

Looking good Z. Mine was turkey wraps with cranberry sauce lettuce and light Jarlsberg cheese.