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new deadlift PR : Four reps @ 120kg

I've only been lifting for eight months; it sounds low for the rest of you, but for me this is a huge increase from what I have been doing!

my work requires me to be in and out of the office, spending alot of time on the road. I have until now been having tuna on crackers with fruit as a good morning/afternoon meal, but have rapidly...

I've heard from several sources that you shouldn't bother counting the protein from nuts and seeds; whether there is any truth to this who knows.

At the end of the day, an extra 10g protein from...

My physique seems incredibly similar to yours; personally, I've given up worrying about BF and am focusing on building muscle. You gotta remember, if you opt to cut now, you're not going to look as...

MORE CALORIES.

You will still lose weight if you eat more; you will just lose it at a slower, more sustainable, healthier rate. Aim for a 500 calorie per day deficit; if you start getting...

I guess I have been taking it all a little too seriously.. the bottom line is, if fat goes on, it can come off.

I've uploaded some progress pics; nowhere near as impressive as others here, but I...

I'm probably gaining mostly fat (and retained water).

Three weeks ago, I was 64.5kg, 17.0% body fat (10.96kg), 44.0% muscle (28.38kg)

Since then, it has been a fairly consistent increase to my...

I'm into my third week of my first ever bulking program. Each morning I've been dutifully recording my weight, BF & muscle percentage, as my digital scales reads it.

According to my scales, I've...

Just curious; if excessive body fat gains are noticed when bulking, should you first scale back your daily caloric intake, or do more cardio?

On another note, is it beneficial to maintain a...

First of all, don't drink olive oil. It'll give you the ****s. When I was a teenager, I drank a litre of the stuff for a dare; the following week was not a fun one. If you're trying to find a good...

About three months ago, I did something of a U-turn in lifestyle; going from being an overweight, pack a day smoker/absolutely NO exercise whatsoever/**** eating habits, to going to the gym five days...

Bananas are absolutely brilliant. Full of fibre, potassium, they taste great, easy to peel, and the perfect shape for eating whilst driving.

Some people may try telling you that fruits are bad...

as far as I'm aware, clinical studies have proven that ALL calorie restricted diets, regardless of stupidity, will work. Doesn't matter if your 800 calories per day are made up of lemon juice, maple...

If you cut your intake too low, your body will go into 'survival mode'; your metabolism will slow down, the growth of hair & fingernails will slow, your hands and feet will feel colder than usual due...

yep.

I've found a few sites which discuss negative calorie food items - things which require more energy to break down than they contain. The usual items are:

Asparagus
Fennel
Aubergine
Gourd ...

Being fat isn't a lifestyle choice, it doesn't define someone as a person; it is a health hazard. Just like smoking, actually.


disclaimer : I used to be VERY fat. and a heavy smoker.

At the moment I'm training on Mondays, Wednesdays and Fridays, with 2-3 hours at the rock climbing gym on Sundays. I could try squeezing another day in, but I thought it was important to have rest...

I am 26 years old, currently weigh 69.8kg (153 pounds), stand 167cm tall (5 feet 5 I believe), and body fat percentage of 22% at last check.

I have recently started a weights/cardio program and...