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    I’ve added them in and approx 400 cals over my...

    I’ve added them in and approx 400 cals over my cals for that day. High in fat and carbs ie pizza.
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    Thanks for comments. I’ve based my macros on my...

    Thanks for comments. I’ve based my macros on my BMR and eaten that without considering my workouts. If that’s maintenance any suggestions of a better method of calculating bmr?
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    Fair enough man. Appreciate there’s loads of...

    Fair enough man. Appreciate there’s loads of these posts and it can get annoying. Legit weigh my food but I do use the app to track. Might look at going back to excel
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    any suggestions? No excuses from me here but...

    any suggestions? No excuses from me here but definitely no issues tracking
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    So I’ve been following a programme developed for...

    So I’ve been following a programme developed for rugby players. It’s 4 weight sessions of approx 45 mins-1 hour each, 2 upper and 2 lower. Bench, push press, rows, squats, deadlifts. Phases vary from...
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    Thanks for replies guys! I’m scanning my food...

    Thanks for replies guys!

    I’m scanning my food on MyFitnessPal and have been consistently. I do allow a cheat meal a week but otherwise I stick to my macros.

    Totally agree-if someone asked me...
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    BMR/Marcos issues-been low for a while

    Looking for some macros advice.

    Been training for quite a long time, reasonably seriously. Mainly for sport (rugby) which I still play competitively but also as I love lifting, circuits, interval...
  • Thread: 4 week cut

    by simodasink
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    Last night I went over my macros by eating 2...

    Last night I went over my macros by eating 2 sausages once I'd reached my targets. not going to beat myself up as it's mainly fat and protein rather than carbs. They were lean pork sausages but still...
  • Thread: 4 week cut

    by simodasink
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    Today was chest and arms. Went well and weighed...

    Today was chest and arms. Went well and weighed in at 76.4kg so stabilising out around there at the moment. I hoped I could get to 75kg but that’s not going to happen until after the new year.
    ...
  • Thread: 4 week cut

    by simodasink
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    16
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    996

    Weekend went well diet wise-stuck to macros apart...

    Weekend went well diet wise-stuck to macros apart from a cheat meal Friday night with some snacky food. Managed to get my final shoulder session in a more local gym on Saturday morning. Wasn’t the...
  • Thread: 4 week cut

    by simodasink
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    16
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    996

    Todays session was back & bi's which went well...

    Todays session was back & bi's which went well plus I ran for the first time since my injury. Not being able to run or squat has made this a difficult programme so hopefully I will get back to full...
  • Thread: 4 week cut

    by simodasink
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    16
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    996

    Today is rest day (and Sunday) so no training and...

    Today is rest day (and Sunday) so no training and limited carbs and cals. Actually feel fine for the limited and feel the leanest I've felt. Trying to evenly spread cals today as well rather than...
  • Thread: 4 week cut

    by simodasink
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    16
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    996

    Today was intervals again. 5 min warm up on...

    Today was intervals again.

    5 min warm up on watt bike keeping rpm about 85-95
    45 secs flat out, 15 slower x8
    30 secs flat out, 30 slower x8
    5 min steady 95 RPM

    Finished with a wee circuit:...
  • Thread: 4 week cut

    by simodasink
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    16
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    996

    Good session today-chest & tris with some tabata...

    Good session today-chest & tris with some tabata after to finish.

    Bench press 3x5-95kg
    High flies 3x15
    Low flies 3x15
    Chest press 3x20
    Rope pulldowns 3x8 and 3x12 (dropsets)
    Tabata-battle...
  • Thread: 4 week cut

    by simodasink
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    16
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    996

    Today was watt bike intervals. It was brutal but...

    Today was watt bike intervals. It was brutal but it feels good to hit that level of work.

    5 mins at 85+ RPM
    45 secs flat out, 15 secs slow x8
    30 secs flat out, 30 secs slow x8
    5 mins at 85+...
  • Thread: 4 week cut

    by simodasink
    Replies
    16
    Views
    996

    So this is a catch up post as I've not been...

    So this is a catch up post as I've not been online since Thursday. Training over the weekend went well with my key compound lifts. Diet was pretty good apart from Friday cheat meal for gf's birthday....
  • Thread: 4 week cut

    by simodasink
    Replies
    16
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    996

    Wednesday 2nd December Diet has been going...

    Wednesday 2nd December

    Diet has been going well. Felt crappy yesterday and made the decision to go back on creatine. I feel stronger on it and although I might hold more water that is going to...
  • Thread: 4 week cut

    by simodasink
    Replies
    16
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    996

    As specified yesterday I have finished my...

    As specified yesterday I have finished my creatine and want to see how much this will affect my water retention for the remainder of this programme. Todays session is one of 3 weights sessions this...
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    Firstly, well done losing 60lbs dude! Good work!!...

    Firstly, well done losing 60lbs dude! Good work!!

    I'd get your bf estimated more accurately for a start. There's a forum group to get it estimated by pictures so go get that info there. I'd say...
  • Thread: 4 week cut

    by simodasink
    Replies
    16
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    996

    Todays session was a cardio sesh and it was...

    Todays session was a cardio sesh and it was brutal. With my knee still not being up to running I have to be careful what I do. Today was watt bike hell. 4 sets of 4 min Tabata (20 flat out/10...
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