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Type: Posts; User: dmacdonal9

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  • I think the issue you see with beginners on...

    I think the issue you see with beginners on advanced programs is that they start doing a split that has them training individual bodyparts with isolation work once a week per muscle group (your...
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    Basic Fat Loss Process 1. Calculate your...

    Basic Fat Loss Process

    1. Calculate your calories and macros
    2. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from...
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    You live the fat lifestyle through others? I...

    You live the fat lifestyle through others?

    I wish I'd known that was an option.
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    Just find a weight you can comfortably do the...

    Just find a weight you can comfortably do the target reps with. It doesn't really matter what the number is.

    Don't push it either. So many first time beginners push hard with a burst of...
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    You're doing OK. I'd drop the carnitine and CLA...

    You're doing OK. I'd drop the carnitine and CLA (both useless), and get some fish oil, creatine, vitamind d3, and a good multivitamin.

    Your priority is dropping fat right now. Lift weights while...
  • Walking isn't going to cut into your recovery...

    Walking isn't going to cut into your recovery mate. You could probably do a lot more than that and not feel it at all.
  • I would imagine it'll improve a little, but my...

    I would imagine it'll improve a little, but my guess is that the majority of that is probably with you for life mate, unless you get surgery.
  • Quite normal.

    Quite normal.
  • Once you meet the minimum goals for protein and...

    Once you meet the minimum goals for protein and fat, additional calories up to your limit can come from anything. Most people like to get them from carbs for performance reasons, but it's not...
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    It's only effective at all if you're deficient in...

    It's only effective at all if you're deficient in it for some reason. Elderly people with extremely poor diets are sometimes deficient in it.

    http://examine.com/supplements/L-Carnitine/
    ...
  • 140 is fine. More is better when cutting. The...

    140 is fine. More is better when cutting. The thermic effect of protein means fewer effective calories available, plus it keeps you full longer.
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    Check your form on the press. If you're...

    Check your form on the press. If you're hyperextending your back, drop the weight back and keep it strict.
  • Pinch the skin on the back of your hand. That's...

    Pinch the skin on the back of your hand. That's what skin is like with negligible fat underneath.
  • Cripes, my shoulders hurt just from watching that...

    Cripes, my shoulders hurt just from watching that second set. First set was OK, but even for those, I actually try to keep my feet in front of my body to shift my center of gravity forward. The...
  • Seems reasonable. Try to set your macros by...

    Seems reasonable. Try to set your macros by absolute numbers, not ratios. So 140g protein, maybe 60g fat, and the rest from carbs. Protein and fat are minimums, so if you scale calories up,...
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    This sounds about right. When I got down to 145,...

    This sounds about right. When I got down to 145, I had 126 lbs LBM. I was pretty much untrained at that point, perhaps about 6 months lifting behind me.
  • Looks pretty good man. What are your macros?

    Looks pretty good man. What are your macros?
  • Yeah, for sure. Losing 5 pounds when you're...

    Yeah, for sure. Losing 5 pounds when you're under 15% is much more dramatic than losing 5 pounds when you're around 20%. Assuming you have some muscle underneath that is. If you're untrained and...
  • Personally, I believe this is the best...

    Personally, I believe this is the best evidence-based view on determining an optimal intake.

    http://europepmc.org/abstract/MED/24092765
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    What's a cheat meal, going over your calories? ...

    What's a cheat meal, going over your calories? All that means is less fat loss that week. It's up to you if it's worth it or not.
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