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Resting Heart Rate
Hi all. When I first began my fitness journey 18 months ago, my Resting Heart Rate was in the mid 70's. After losing 60+lbs my RHR is now down to mid 40's. As far as exercise goes I do weight training 4 x per week. I don't do a great deal of cardio but I do walk 20k-25k steps per day. Anyone else notice this happening? For…
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Reverse diet?
Hi all. I've been cutting on and off for the best part of 18 months (losing 68lbs). I'm 5' 10" and am 3lb away from my goal (160 lb). I'd then like to start a slow bulk. Based on my average cals consumed I estimate my TDEE to be around 2500 and I am eating c 1600 cals per day. My question is: once I get to my goal should I…
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Diet soda and water retention?
Since Sunday I have gradually put on weight at a rate of around 0.75lb per day. I'm experienced enough to know this is not fat gain since I have been eating at a deficit for a few weeks. The only real change to my diet this week has been drinking quite a lot of diet soda (about 2 litres per day). I weigh myself every day…
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Is calorie partitioning real or a myth?
I've been cutting pretty much for 14 months now (with an odd diet break here and there) and have lost 60+lbs. I'm 5ft 10 and 166lbs. I'd guess my bodyfat is around 12%-15%. I have read that in order to maximise the proportion of muscle gained in a bulk it is recommended to get <10% bodyfat. Do you think starting BF% does…
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The last 10lb....
After dieting for over a year and losing 50+ lbs I feel I've been spinning my wheels for last 2-3 months. I will have a few good days, then I will breakdown and eat silly amounts of food for a day or 2 and blow the progress I've made. I've repeated this cycle a fair few times now and am getting really frustrated. I'm male,…
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What's the most weight you've gained in a weekend?
Hi all. This weekend I ate and drank like a lord. Consequently, I gained 8lbs, which is nearly a 5% increase in body weight. I'm not particularly perturbed by this and realize a good chunk is water weight and will (hopefully) come off again quite quickly, however I am curious to know what the biggest gain others have…
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Mindset for slow bulk
Hi all. After dieting for 10 months and losing about 60lbs, I decided I wanted to try a slow bulk, despite still being around 18% bodyfat. However, psychologically I found it really difficult to control my calories at a small (250 cal) surplus and on a semi frequent basis would go way over. Consequently, I re-gained about…
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Weight training newbie book recommendations
Hi guys. I'm a 44 year old male, looking to start weight training. My main goal is to lose fat and gain a modest amount of muscle. Can any of you point me in the direction of a good book that will help me pull together a diet and exercise plan? Thanks.
