chrisdavey Member

for 1 rep or 10? :smile:

All good on the cals/macros. Average intake 2200 for this week is the plan. Was just looking over my RFL results from the past and will be doing that for next week at least. Wedding on Saturday = refeed (eat ALL the dinner rolls :laugh:) and then assess from there if I will do another week of low cals. Need to shift this…

Trainers that blindly believe caliper readings and tell their clients dumb **** like they just gained 10kg of muscle while losing 10kg of fat.

to play devil's advocate, Andy Bolton's program is 3x a week deadlifting. I agree with you though. As soon as you can lift a decent amount going heavy more than 1x a week is generally not going to be very beneficial as it is very hard to recover from.

For PL comps, because a belt is allowed and straps aren't. And yes, wrist wraps are allowed. For general fitness, do whatever you want but don't claim it as a "raw" lift. That is why people have gym PR's and comp PR's as a comp PR is judged to a certain standard ie. no hitching on a deadlift. Refer to strongman/crossfit…

This website/app has all the info you need to work out an appropriate diet. Do some research.

that's my choice too. Or vodka with sf lemon soda

search for chicken breast usda and use that one

5:2 is the new "popular" way of fasting. Despite the fact that it is VERY similar to Eat stop eat which was written by Brad Pilon years earlier. People don't like to read though, they wait until there is a BBC documentary for proof. P.S 16/8 ish here. Energy balance is about a million times more important than amount of…

BW 80.7kg One arm training again. Don’t know if I just sucked last week at the incline press machine but got 3 or 4 more reps at 30kg today which I was very happy about. Extra rep on the chins at both weights also (and I was 1kg lighter last week also :)) Decided to do a 24hr fast so just had 3 xtend’s during the day and a…

Hit calorie target average get enough protein eat plenty of meat, fruit and veg to ensure you get a wide variety of micro nutrients fit in some treats here and there. That is the easiest way to do it IMO :smile: There is no "perfect" macro nutrient ratio and unless you are looking to get into the ridiculously lwo BF%…

choc/peanut protein pancakes (using pb2) bro spec pepper chicken and broc mad mex beef burrito bowl garlic and soy chicken, baked pumpkin and broc

23/8/14 BW 80.3kg mma circuit training first up and then I just had a play around with their weights as no BJJ for me. Rainy day, went to the movies to see Inbetweeners 2. Pretty funny :) Cals 2965 224P/389C/58F 24/8/14 BW 80.6kg Ended up doing 800 cals worth of recumbent bike today as plenty to watch on TV and very rainy…

It depends http://www.bodyrecomposition.com/fat-loss/set-points-settling-points-and-bodyweight-regulation-part-1.html

I have dodgy shoulders too. neutral grip db bench an option? BTW don't neglect thoracic spine mobility. Just by what you said about the OHP, could be an issue. Eric Cressey has some good stuff on this.

I have a back injury also. (thoracic disc bluge x2) I have been doing Bulgarian split squats (much less total weight required) and leg press mainly. I built my legs with regular bb squats but have been able to maintain LBM quite well with these alternatives. Just means that I then have to do other core specific stuff and…

You should take creatine while cutting also as it helps the majority of people with strength training. No one can really answer the question as we don't know how much weight you lost, how much strength you lost etc. My advice would be start eating more, keep training hard and yes, minimize the cardio as it just takes away…

Looks incredibly low protein to me. If you need more cals, that would be the first choice.

THe only issue with that is that you will not lose 100% fat.

Build some muscle and lose some fat. (not at the same time) Pick a goal and set your cal intake based on that. Do you have a routine? If you are new to weights, 3x a week full body is my choice. Ice cream fitness 5x5 is a great one. For chest, you should do a press and a fly movement on varying angles e.g. flat bench,…

Carbs (just like the other macros) don't make you fat. What makes you fat is an excessive calorie surplus. You'd need to give us your height, weight and goals to start with. But these calcs are just estimates anyway. Best to pick a starting number, hit it consistently and track results.

black coffee, quest bar and X-tend.

probably not

If you provide macros, you are probably the greatest client of a PT ever! :happy:

Persuade people that GF is "healthy" and required. Sell GF products for twice the normal price. Profit

The few (short term) times I have gone down to 1400cals. 1kg (2.2lbs) chicken lettuce fibrous veggies

oh and levers make a MASSIVE difference. So there are general %'s of what you can do between S/B/DL but not always the case e.g. someone with long arms and femurs is probably going to have a pretty good DL but average SQ and very average B. Someone with short arms/femurs is probably going to have a good SQ & B and average…

I know a girl who benches 90kg(200lbs) at 48kg BW (105lbs). She is a powerlifter and obviously that is not "regular" strength levels for most. Also, technique matters a LOT! Google so you think you can bench on youtube by elitefts

somatotypes are BS. If you really think you are too bulky up top then I'd just do lower body work for strength training and minimal upper body stuff at all. 1-2 hard sets of 10-12 should be plenty. You may end up having issues picking up these patients if you do lose the weight though and can't maintain LBM. The general…