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Here's a direct link to the article: http://www.cell.com/cell-metabolism/abstract/S1550-4131(14)00062-X#Summary

- Subjects were aged 50+, mean age 65, not representative of the population.
-...

Day #7 - 20/02/2014
Calories: 1,913
Protein: 110g
Fat: 70g
Carbs: 201g

Day #8 - Workout Day - 21/02/2014
Weighed in this morning at 129.4lbs and 23.04% bodyfat :) I'm losing more BF% on this...

Day #6 - Workout Day - 19/02/2014
SQ:43kg, 5x5
DL: 57.5kg, 1x5
Press: 21kg, 5x5
BB Row -10%: 19kg, 5x5
CGBP: 21kg, 3x8
RB Chin-Ups: 3x8 (3,2,2)
3xPlanks & Stomach Vacuums

Thoughts

I tested my 1rm the other day, it was only 37.5kg (~82lbs) but I didn't have a spotter, I'm going to try again today with a spotter and might put an entry in soon if it's not too sucky!

Day #5 - Rest Day - 18/02/2014
Calories: 1,870
Protein: 153g
Fat: 41g
Carbs: 239g

A good day for macros :)

Nothing exciting happened today, just bummed about the house. I got through some...

Day #2 cont. - 15/02/2014

Just filling in my macros for Saturday.

Calories: 3,023
Protein: 102g
Fat: 89g
Carbs: 361g

So that was my off diet day as I knew I was having a take-away and...

I saw that one, it gives me hope :D



My current bench is 77lb, if 110lb is poverty then what does that make mine? :confused:

I might put an entry in nearer the closing date, I'm too weak right now so maybe a month will give me time to improve :D

Wow that could have easily ended badly! Glad you caught it in time. And yes +1 to hams suggestion, CO detectors are so cheap.

Rest Day #1 - 15/02/2014

I'm going to summarise my rest day activities just to fill in the gaps between workouts.

In terms of exercise, I might do some LISS just for 30-40 minutes. After that I...

Diet #1 - 14/02/2014
Calories: 1,875
Protein: 149g
Fat: 53g
Carbs: 225g

Thoughts
My macros are looking good I think. I had filled my target protein by the end of lunch so obviously I went...

Workout #2 - 14/02/2014

SQ: 41kg, 5x5
DL: 55kg, 1x5
OHP: 20.5kg, 5x5
BB row -10%: 18kg, 5x5
CGBP: 20kg, 3x8
RB (Resistance band) chin-ups: 3x8
RB Crunch: 3x20

Someone suggested I keep a journal on here and I planned on starting my old journal again but it's been deleted :o Cliffs are at the bottom.

Anyway, a little about me; I'm 22, a part-time MSc...

I thought so, I appreciate the honesty :).

Just to tag on to this thread, is cardio recommended on a recomp?

Ok I think I will do a recomp as people have suggested. It seems to be the best of both worlds plus if I don't like it I can always move into a bulk.

Thank you all for chiming in, I really...

I'm finding it difficult to decide now; on one hand, I'm weak as hell and undermuscled and I really hate it, but on the other hand I feel like I should get a little leaner to start building from.
...

I started at 1800, I dropped to 1710 as my fat loss was only 0.2% per week, I wanted at least 0.5% (which I got yesterday).

Hmmm interesting point, you could be right as ever since I picked up a weight my goals have always been set on looking lean and I've never managed to. That 6 month bulk was the first one I ever did...

The powercleans are just what Starting Strength stipulates, I didn't want to mess with the program because I used to do that too often. Not sure why I have weird numbers, I've always been in a...