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Will try and get a decent photo tonight in proper lighting.

Just worked out my meal plans for the next 16 days, lowering my carbs from 230g by 30 ish grams each 4 days. Will see how it goes.
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So I've managed to get down to 11.7% BF, lowest I've ever been.

I've been around the 2450 Calorie mark for the last 4 weeks (2800 for 6 weeks previously). I've been doing 4 High intensity cardio -...

Don't want to sound like a knob, but you will not be able to drop that much weight in that time. As other have said, you will just have to be patient and lose as much as you can before the 22nd and...

I've seen first hand what carb cycling can do, I've followed a strict diet, lowering calories and carbs each week, it's work well, but not great, low carbs for too long seems to cause me to stall on...

Been dieting for around 5 weeks now, cutting calories a little each week and upping the cardio, seen a nice change but still not where I want to be. I think carb cycling might be the way forward to...

I've been cutting for 3 weeks now, been leaning up nicely. I've hit 12 stone 8 (176lbs) and I've been there for around a week now.

I've been following 5/3/1 for a few months now and my lifts have...

Yeah I wasn't sure about the protein, I'll throw in another protein shake or another tub of cottage cheese.
That's the thing I wasn't sure whether to hit the gym hard before carbing up or the day...

Lower back (seriously annoying!), lower stomach, lower pecs.

Evening,

I have my 3rd ever carb re-feed day tomorrow. Tomorrow is Shoulders, but I am adding, arms and abs. My workout is around 1.30pm for 45 mins, then 30 mins fast walking.

When I carb...

Quick Question about carb cycling.

Should I cut my carbs to 150gs a day for the next week, have a carb-refeed day then the week after cut to 100gs a day?

Or should I just drop to 100g a day,...

Yeah I know, just want my abs through tbh (in my head thing, I'd be happier with a 6 pack lean bulking than bulking carrying a bit of fat), not far from it, 4/5 week cut and I'll be sorted!
I'd be...

Hey bud,

Thanks for the advice, I'd read somewhere that it was better to keep my fats lower, nice to have it comfirmed that though.
I've changed they foods for the day. 6 bagels now lol!

Total...

Thats been 11 days now since I started this, weights coming off nicely! Thinking of a carb refeed day today.

usually 170g to 200g carbs wise. Thinking of having a couple of cinnamon raisins bagels...

I'm only looking to diet for 4 weeks, possibly 5 but I'd rather it was 4.

As it's only for a short time, should I have a cheat meal once a week or will it make no difference? The cheat meal just...

Magic, thanks. Thought it best to ask, as you can be blind to your own errors etc.





Yeah, I think upping my calories will be preferable to dropping calories, at least for the first few...

I'm starting a 28 day diet tomorrow, looking to get from around 15% bf to 10%. I'm sitting around 182lbs just now.

I'm going to 2300 calories a day, working out 4 times a week following 5/3/1...

No one?

Strength wise nothing great tbh, endurance is better.

Currently 1RM:

Bench - 85kg (187Lbs)
Deadlift - 135kg (297lbs)
Squat - 110kg ( 242lbs)
Military Press - 65kg (143lbs)

A couple of friends of mine have used the 5/3/1 workout and have good things to say about it.

The thing is I've had in my head for a few weeks now that I'm going to change to a Pull day, push day...

You say it's a big mistake, but I've worked out exactly how many calories I need and I'm loosing fat and maintaining lifts. I've been down the route previously of eating too little and doing too...