rileyhall00

Hey, Perhaps try inviting a friend over to work out as well. Or your husband or kids? Whoever, grab your neighbour.! Keep a exercise diary and plan ahead but write in it everyday. I find this helps when I bulk. Same as keeping the food dairy with helping with eating issues / eating motivation. Maybe start a blog? gather…

Agreed. We see results quicker with losing weight and eating wise I feel i do a lot better. Easier to stay motivated. While with bulking i find I've really gotta force myself to eat, and my whole day is kinda structured around eating, for eg: getting up earlier to sneak in breakfast before the gym, then having like a 2nd…

Hey, I noticed more changes once I cut cardio out. Apart from basketball I only do weights. And helped but an extra 0.5kgs lean muscle over a month. However in saying that I do 4x 50min-60min sessions a week. Alternating between upper body and lower body/core. I go Upper / Lower / Rest / Upper / Lower / Rest...etc Also I…

I've noticed this with my first attempt to bulk.

If you want to bulk you need to be in calorie surplus. So Find your TDEE and then add 10% more, go from there, after a month if you aren't happy with the results add an extra 5%. For examples. I need 12,700kjs for to maintain my weight with sports and gym. If i want to loose weight, I cut down to 9500kjs. When i want to…

I don't treat nightshift any different from any other day. Though its hard when you try adjusting to and from it, like I stay away and mucks my body and it's like i have an extra meal. I've read that a bit of lemon juice in your water can help curb hunger. I've yet to try it but just something that came to mind.

The fitness part you can achieve now, I find Sprinting is great, builds your fitness and burns the fat. So jump on the treadmill and do interval training. I play a sport, basketball, that helps me in the cardio area as well. If you can join a team sport. It helps motivate you as well. That link that was recommended looks…

Yeah. like yourself small goals motivated me. I was originally 237lbs. and now 196lbs. Each goal was about 10lbs. A bit thing for me was hitting 99kgs (218lbs), because it was double digits.! It took me 4-5moths to come this far. I never thought about the time and effort to get what I wanted, only the reward. I think that…

Mina, You are a healthy weight for your height :D What are you doing trying to lose weight? What are your goals? Muscle development? Body fat% loss? Is that workout every day of the week or just 3-4days?

I'd add a banana or something to that brekky. It'll be better for you and add ±50cals. Also that half a spoon of brown might as well be none :) if you can do it. I went from 2ts in my coffee to 1ts and now none. Seems fine, I loving my wholemeal wraps atm, bit of tuna or chicken, salad. bit of mayo. all up ±280cals. Try…

Height weight age? How often do u workout / how long (mins)

It doesn't sound like enough food IMO. What is your daily calorie target? Are you eating back your exercise calories?

I'm nearing the same moment too mate. I'm at 90kgs and that was my originally goal. From 107kgs. now I want to hit 87kgs. Just so from there I can start upping my calories bit by bit and my protein so I can put muscle mass on. The reason I choose 87kg is because I don't have a lot of muscle mass atm, and my BMI @ 87kgs…

Eat more man, and mix up your exercise routine instead. Get your body in fat burning mode..! I was under eating @ 6.5-7.5k kj's, needed to atleast 9k to loose 1 kg. However when I upped it to the 9kg I found I got better results. Just work harder. I feel i'm not as hungry as well after a gym sesh or B.Ball

Weight can go up and down like a yo-yo. I only weight once a week. But if you feel the need to do it daily, then I would average it so you have a more accurate number.

It can be tough man, but you'll get there. start with minor things, stairs over elevator, walking over driving..etc and eat right in calorie defect. And you'll get there. IT's not a sprint, its a marathon. You'll have bad days but you'll have good days too. Make small achievable goals ie; mine was from 107kg > to hit…

How effective is creatine when it comes to recovering and helping muscle growth? I did have a look around but I think most resources are telling me what I want to hear instead of real facts. I'm drawing closer to finishing my weightloss and want to put on a bit of muscle. So I have been Upping my calories bit by bit until…

Good stuff mate, a great read..!

Tests via the doctors is the way to go. I've got an app that calcs but its a ballpark figure, with just measurements of your body. You can get calipers as well. I haven't done this yet or the doctors, just the app.

I generally feel a tad better after feeling a bit sore and stiff. Everyone is different though. Alternate what parts of your body you are working on and even the times of the day. I try to go every 2nd day, but when i wake up I'm still a bit stiff, i eat, go for a walk and feel more up to it in the afternoon.

I'd recommend weighing every little thing. A mate thought he was doing great until I pointed out he didn't weight the BBQ he was smothering everything it, in the end it added an extra 2000kjs (500cal~).. crazy right? I found taste.com had some good healthy meals. Also the food forum on this site has some good tips and…

Total daily energy expenditure Just another method of trying to lose weight. You calculate one number which takes into account you excerising 1-3 times a week or whatever and your job/lifestyle. You can google calculators. I now use this method and getting good results.

I like to think of those as money in the bank. I usually withdraw these with a day or two. Having good results with this method. Each to there own. I never go < 5000kjs (1200) for me that's terrible. My current goal is 9000. Works with my metabolism during my weightloss journey.

I was thinking that with Xmas. I'm hoping to finish my weighloss prior to xmas, because I want to bulk. So Xmas should help me eat my TDEE + 10%. Just had a bucks party too on the weekend and food wise it killed me.

whatever touches the lips, good and the bad.

Awesome mate, nice work

Bump for replies..! :D

http://www.bulknutrients.com.au/buy/soy-protein-isolate-flavoured-2kg/SPI02KGF There's the link, 2kgs for $45. + PH ($12) Soy Protein Isolate - Chocolate Per 100g Energy (kj) 1480 Protein (g) 88

Hey, After reading through this i decided to give bulk nutrients a try. I'm ~2weeks away from bulking and wanted to get a nice stock of powders ready, considering sometimes postage can take a week or whatever, but to my surprise I ordered Tuesday and it came Today (thursday) +1 for that i reckon. Great effort. I got the…

I go to 24hr FIT in shepparton, vic. Nice gym, could be bigger but fits my needs perfectly. I book PT's sessions once a month to make sure i'm on the right track or ask questions. I really like it.