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  • Thread: Carb cycling

    by Tommy W.
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    1
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    94

    No there is no benefit. If you're in single digit...

    No there is no benefit. If you're in single digit bodyfat and still trying to get leaner then you may notice a difference. Spend your energy counting calories correctly and concentrate on a weekly...
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    181

    If you aren't losing fat your deficit is too...

    If you aren't losing fat your deficit is too small. It doesn't matter how many time a day you eat. At the end of the week if your average deficit is not big enough you'll stall. You're gonna have to...
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    207

    Some of the best an exercises are disguised as...

    Some of the best an exercises are disguised as compound movements, especially those done unilaterally
  • You don't really need post workout food for what...

    You don't really need post workout food for what you're doing unless your calories are too low during the day. If you're trying to lose fat and you've already taken in enough calories that day don't...
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    207

    Plank variations and hanging leg raises. Situps...

    Plank variations and hanging leg raises. Situps should never be done and crunches are not efficient.
  • Because you're cutting out calories not because...

    Because you're cutting out calories not because you're cutting out carbs. 2 things too low of carbs will do is make you look flat and cut down your energy for training. You'll carry around 5 extra...
  • You don't need 7-8 meals a day. Try 3 or whatever...

    You don't need 7-8 meals a day. Try 3 or whatever you want. You need to be in a calorie deficit to lose fat. Quit with all the extra cardio and concentrate on a good weightlifting program. Too much...
  • There is no set amount. It depends on many...

    There is no set amount. It depends on many factors including how much you're training. Carb backloading does nothing. Spend your energy making sure your deficit is correct. Get in your protein, fats,...
  • Thread: Refeed day...

    by Tommy W.
    Replies
    31
    Views
    734

    And the reason you are losing is because your...

    And the reason you are losing is because your cheat day cals and the other 6 day cals add up to a number that keep you in the proper deficit
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    Forget both and do GHR's...................

    Forget both and do GHR's...................
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    578

    When done properly and with the correct amount of...

    When done properly and with the correct amount of weight, DL can actually make your spinal area stronger as it builds the muscles that protect the spine. You need to go light and perfect your form....
  • Thread: Refeed day...

    by Tommy W.
    Replies
    31
    Views
    734

    the "Eating whatever you want on Sunday" only...

    the "Eating whatever you want on Sunday" only works if your overall weekly deficit stays intact while including the Sunday calories.
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    2,749

    To put this in perspective, to lose 5 lbs of fat...

    To put this in perspective, to lose 5 lbs of fat in 2 weeks would mean a deficit of 1250 per day every day and then you'll look worse than you do now. Just don't stress over it. You'll look your best...
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    432

    There are a few things to consider as far as...

    There are a few things to consider as far as numbers. In terms of sheer calories, below about 1400 prevents taking in enough nutrients. Another consideration for a deficit is to go no more than 30...
  • Thread: Refeed day...

    by Tommy W.
    Replies
    31
    Views
    734

    Ten healthy lean females were studied....... ...

    Ten healthy lean females were studied.......

    LEAN is the operative word. OP is not lean.

    People will cherry pick studies such as this and wonder why they never get lean. Nothing says you can't...
  • Ouch.....

    Ouch.....
  • Thread: Refeed day...

    by Tommy W.
    Replies
    31
    Views
    734

    At 20% a refeed is a very long way out, if ever....

    At 20% a refeed is a very long way out, if ever. At 10% start thinking about it. Most people never get that low.
  • Just don't get discouraged when you plateau from...

    Just don't get discouraged when you plateau from time to time. weightloss isn't linear. Take your time.
  • You have 25 to 30 lbs to take off and you'll have...

    You have 25 to 30 lbs to take off and you'll have a lot less muscle than you think when you get there. 6 months minimum for you I'm estimating.
  • Replies
    2
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    211

    Macros can not be right for both cutting and...

    Macros can not be right for both cutting and bulking. You need to be in a calorie surplus to add mass and a calorie deficit to lose fat. Choose 1.

    You just don't have anything to cut down to. Go...
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