Scottjt Member

I haven't done a sit up for years.

Depends on your goal. Stronglifts is good: http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary Leg raises and saddlebag busters aren't very effective strength exercises and I have no idea what The Small Dog is :D Triceps and biceps are small muscles so if you're looking for raw strength these exercises…

A 300 calorie surplus is fine for a bulk. Full body 4/week plus running is a good plan. 1)Think I'm under-qualified for this one 2)You can get good results with machines but it's probably better to mix it up just to add some variety. Go at a different time or change gym? 3)My advice would be to make it as slow as possible.…

Have you tried whey protein powder?

An easy way to add calories without stuffing your face and feeling full all the time is to eat lots of fatty stuff. I have an *kitten* load of cashew nuts, cheese and peanut butter everyday. Can't agree more with the people saying to chug the peanut butter. Also coconut oil, avocados, almonds or just a massive great pizza.…

My feedback would be: 1. Only 9 sets of legs all week (calves don't count). Probably better off setting aside at least one or two whole days a week to legs doing 15 odd sets, depending on your goals. 2. So much arms! You seem to be over complicating it a bit. I'd recommend doing simple movements with correct form and…

Fair play mate. Interesting stuff cheers

Just to put my two pence in here. I've read that sugar doesn't spike your insulin if you consume it alongside another macronutrient i.e. protein, fat or fiber. The tests on the glycaemic index were done on carbs in isolation, they are metabolised entirely differently when there is nothing to slow down their absorption. So…

Hire a Personal Trainer. They will show you the best exercises for your goals and how to perform them correctly. Only for a week or two while you're getting used to the gym and building your confidence. Makes a huge difference to have some professional help to start with and well worth the money in the long run.

http://www.coach.ca/sodium-facts-for-athletes-p140738 If you're exercising, sodium is something you should absolutely not worry about. If anything, not enough sodium in the diet can cause health problems and that's certainly more likely for someone who exercises. The weight lost from low sodium diets is just from a…

He's right. You can eat the all the most healthy food in the world but if you're in a calorie surplus you're going to put on fat. And you can eat the right amount of crap food and burn fat. Goes to show that there isn't such thing as healthy or unhealthy foods, just an optimal amount.

I usually have 200-250g of protein a day mostly from whey but also from eggs, brown bread, peanut butter and beans. My advice would be to just have more whey, it's one of the best protein sources there is. Good luck, hope this helps.

Pizza, chocolate, cheese, chips, doughnuts, ice cream, crisps. If you have calories and fat extra then enjoy it. As long as you're hitting your macro goals and getting enough fibre and micronutrients you can eat whatever you want. There's no such thing as 'clean' or 'healthy' foods, just the right amount of nutrients. Plus…

Pizza, chocolate, cheese, chips, doughnuts, ice cream, crisps. If you have calories and fat extra then enjoy it. As long as you're hitting your macro goals and getting enough fibre and micronutrients you can eat whatever you want. There's no such thing as 'clean' or 'healthy' foods, just the right amount of nutrients. Plus…

Very interesting, I'll try putting something under my heel. I have tried doing mega wide squats too and I just can't get my *kitten* down. I don't think it's a matter of mobility or form there's just a natural imbalance in the dimensions of my body. If you could see me attempt a squat you'd understand, it's pretty comical.…

I've been squatting for years and I can't get anywhere near parallel with a barbell. I have read it's to do with the ratio of femur length to torso length. It means some people can't go low without becoming imbalanced or leaning forward excessively. I just use dumbells or a smith machine. Have you tried front squats/hack…

A good idea would be to put on some muscle. Adding muscle will make you look better and increase your BMR without having to stuff your face and wait for your metabolism to catch up. It's a win win! Sorry if you're already doing this. Also swap low intensity cardio for high intensity, it has less of a damaging effect on…

If you're exercising, dietary sodium is a non-issue. If anything you should worry more about not consuming ENOUGH sodium as a lot is lost through perspiration. Also I agree with Pu_239, the negative effect of processed foods is probably negligible and certainly not worth worrying about for anyone who isn't a top level…

Chicken, tuna and beans are all almost fat free. Quite confusing to recommend them as a fat source. Something to remember with olive oil: it's about 120 calories per tablespoon! so if your are controlling your calories, don't go crazy with it. It's probably the most calorie dense food there is so if you do eat it make sure…

The whole idea of 'good' and 'bad' or unhealthy fat is overrated/out-dated/complete nonsense! Hummus (Houmous, Humus?) is about as healthy as it gets and has plenty of fat in it from olive oil. Egg yolks are great for fat and protein and also have lots of vitamins in them believe it or not. Cheese is good too. Hope this…

How you can get your BMR accurately or medically measured? I had no idea you could do that. Is it done by a doctor? How do they do it? Thanks

Peanut butter is really calorific so I'd avoid that. I wouldn't worry about avoiding carbs to lose fat that's a myth or bro-science. Fat loss is all about the calorie deficit. My favourite healthy foods are beans: kidney beans, haricot beans, baked beans or chick peas. Very low to zero fat, high quality protein and tons of…

If you want to perform at your best then you need carbs. They are the best source of energy for anaerobic exercise. It's one or the other. You can't have your cake and eat it ... literally.

I have read that creatine takes about 6 hours to be properly available after ingestion so pre-workout creatine isn't really necessary. Sorry to be a smart *kitten*!

I used to use Jack3d and it made a noticeable difference mentally and physically but I've read reviews saying it's not as good now. Used NO-xplode for a while and it was ok, slightly better than nothing. Most pre-workout formulas are a rip-off I think. The best and cheapest I have found is simply a couple of teaspoons of…

I do about 40/30/30 meat free. I think fibre is probably important so I track that too. Feel free to steal some of my foods. :happy:

This has been a funny read. Good luck IWantToo. Remember: keep complaining, feeling sorry for yourself, eating tacos for breakfast and burning 8000 calories at work. The fat will just melt off.

I do a kind of Layne Norton's PHAT, which is: Day 1. Legs strength day 2. Back strength day 3. Chest strength day 4. Legs hypertrophy day 5. Back hypertrophy day 6. Chest hypertrophy day 7. rest Strength meaning roughly 1-6 reps and hypertrophy more 8-15. I think most people would have two or three rest days per week but…

Yes you're right, I was just giving general advice on the physical advantages of timing your workout.

Working out first thing in the morning burns more fat. Called fasting cardio. But, if you want to retain muscle, it's better to eat plenty before and after. Studies have shown that those who work out in the afternoon build more muscle over time. So it depends what your goals are and, as previously mentioned, personal…