nml2011 Member

Muscle does not turn into fat! Your example of body builders getting fat is that they stop lifting but don't reduce their calorie intake and so fat forms over their muscles.

Firstly, if you are a novice lifter you don't need a 5 day (probably a body part split) routine, you would get much better results from a 3x a week full body program... such as stronglifts. Secondly, if you want to gain muscle then eat at maintenence+ and cut down to two cardio sessions a week of any type. Get plenty of…

You don't need to do any cardio to lean out. If you are already on a calorie deficit then the fat will come off... cardio will just allow you to eat more but keep a deficit. You are likely to stall on your lifting but you should be able to keep your strength and lean mass if you keep protein around 150g+.

You should probably stop listening to him! I don't think a single thing of what you said is remotely correct! Your body won't canabalise muscle after a mere 12 hours; The body actually prefers using fat for it's energy source; The brain can run just fine (maybe even optimally) on a blend of ketones and minimal glucose; It…

Try hanging from a pull up bar... over time you will be able to hang for longer and also grip a barbell longer.

Potatoes are great. Now sweet potato chocolate pudding is just awesome!!

This video covers all the main exercises: http://www.strengthspeedagility.com/benefits-of-foam-rolling-self-myofascial-release/

Maybe that does applies to you at present... but all my main compound lifts are equal to or above one to one and a half times my own bodyweight and I add to the bar pretty much every session. I've done 5 days splits in the past and making much better progress since switching back to full body. Coupled with carb backloading…

3x full body workouts a week = hitting each body parts about 150 times a year. 5x body split workouts a week = hitting the body parts about 52 times a year. Just a thought...

Likewise... once you know how to grip a bar correctly you never have to worry about calluses or accidents again!

Eat enough the night before and then some coffee when you get up; There is very little reason to eat before - infact when you wake up you are primed for fat burning so any carbs at this time just about stops this state.

My girlfriend recently bought me The Grid Foam Roller for my birthday - such a good present and the best foam roller I have used!

Foam Roller!

Drink a coffee on your way to the gym... it's all you need.

Looks good to me... pendlay are definately the king of rows!!

I'm still waiting for the 600 lb squat video to turn up... :huh:

If you can't do a full pull up yet then try a Supine Olympic Bar Pull Up; Basically rack your olympic bar on your powerrack and lay under and do your pull ups that way. There are some examples if you google it.

I eat carbs with protein the night before (mostly white rice or potatoes) to fuel my 7am workouts; I just have a mug of coffee and green tea tabs before I hit the gym and then protein shake with carbs after. I never have any issues with heavy lifts with this type of eating. So I would say I am not fasted but I haven't had…

I've found this a better solution than cutting and bulking... it's hard to say if it's any faster (possibly over a longer period) but there is more flexibility for eating the things I like, leaning up at the same time and increasing lifts on a weekly basis.

For the past 7 months and my BW has fluctuated between 87 - 91kg and have lost 7% BF via caliper readings.

Not sure you read my first post.... I'm presently eating at a 500 - 1000 cal EXCESS on training days using a carb backloading protocol which is allowing me to gain muscle and lose fat at around 1% a month.

Ahhh I see... I would assume bulking and cutting but doesn't mean that it's the most effective way; What people are realising now through studies etc. may prove a lot of these long held body building beliefs to be less than effective. 6 - 8 meals a day has been debunked a fair few times now and oats every morning is…

I agree... I certainly don't think that squats performed with good form are ever bad for the knees, if anything building leg strength through squats will help prevent injury. Make you run faster, jump higher etc. etc.

A common view is that full squats are bad for the knees because they require the knees to travel forward over the toes. There is no evidence that having the knee travel forward over the toe is bad for the knees. An analysis performed on cadavers found that the pressure on the knee decreases as the knee flexion angle…

Most of the people with the most muscle mass didn't do it naturally. Those that are suposedly all natural spent 10 - 15 years plus stuffing themselves with food and training as hard as possible and have the best genetics for this. The natural way is a long slow process.

This is the first 3 months you have been strength training? Good results, 10% bf and approx 10% bw drop so you have kept the lbm.

I agree, all cereal is a poor choice especially for breakfast - eggs & bacon, smoked salmon, veg, minute steak are all better choices. Body is primed for fat burning in the morning and cereal just about wrecks this! If you want to eat it then post workout and / or in the evening.

A2G on front and back squats - the lower you go the less strain on the knees but as above, at least parallel.

Someone who is very overweight will lose fat and build a little muscle on a deficit. Someone new to weight training will see some gains and lose fat at the same time on a small deficit but this will cease after the first few months. If you are eating at a 500 cal + deficit you will almost certainly not gain muscle (will…

I'm 100% with the above... also CBL and hit PBs on every workout........so far; Training is 3x a week doing full body workouts of compound moves. Oh and I do yoga once a week! ;-)