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  • Not in my opinion no. Some are marketed as...

    Not in my opinion no.

    Some are marketed as being quick or slow digesting but all the evidence I've seen is that doesn't really make any difference, what matters is total protein per day - and to a...
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    Just start at maintenance and see if you can...

    Just start at maintenance and see if you can progress. Use small increases in calories to deal with slowdown in gym progress. Nobody who is not very underweight needs to pile on weight, do it slowly...
  • I have had problems with a poorly conditioned...

    I have had problems with a poorly conditioned upper glutes - which spasm or feel sore because they don't get used through a complete range of motion by the main lifts. Doing machine hip abductions...
  • I think it's a sliding scale Your largest...

    I think it's a sliding scale

    Your largest calorie deficit without significant muscle loss is determined by how much bodyfat you carry - a deficit of about 33 calories per day for each 1lb of body...
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    Inflammation is part of a repair process. If you...

    Inflammation is part of a repair process. If you take medication to reduce inflammation it's usually to ease the symptoms rather than to speed recovery.

    I don't think there is a wealth of evidence...
  • Probably is pooling blood - that's basically what...

    Probably is pooling blood - that's basically what a pump is.

    As long as it doesn't hurt or lose sensation, you are probably fine. Adapting to lifting does involve some odd pains and niggles at...
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    First priority is to take control of your intake,...

    First priority is to take control of your intake, that will have the most impact on weight loss. Put what you typically eat each day into myfitnesspal or similar app. I suggest trying a maximum daily...
  • You are 29 not 69 lol The world title might be...

    You are 29 not 69 lol

    The world title might be out of reach now but there is an ocean of difference between that and just looking good on the beach and feeling fit and strong.

    I agree with...
  • The answer would be different for a powerlifter...

    The answer would be different for a powerlifter vs. rubgby player vs. competetive bodybuilder.

    For the weekend warrior, it's entirely up to you. These aren't rules, just what experience says will...
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    No, rep range doesn't necessarily determine...

    No, rep range doesn't necessarily determine muscle growth. It was more likely to be a time / consistency / exertion problem.
  • Sure, if your TDEE is about 5700

    Sure, if your TDEE is about 5700
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    That 25g is a floor - you can go over and IIRC...

    That 25g is a floor - you can go over and IIRC there is some evidence that full body training requires more.

    So hit your daily requirement of 1.4-1.6g per kg of lean body mass in 4-5 feedings
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    It's not just about absorption rates, there is...

    It's not just about absorption rates, there is also the muscle full effect to consider. It takes around 4 hours for a protein synthesis cycle in response to sufficient leucine to complete.
    ...
  • I alternate between ab wheel and dragon flag...

    I alternate between ab wheel and dragon flag twice a week ATM
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    The Nutrition forum. I mean, there are so many...

    The Nutrition forum.

    I mean, there are so many ways of making a 'good' diet, most of it is preference but ultimately it comes down to consuming enough essential nutrients for your goals - there...
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    One piece of advice could be to keep it simple so...

    One piece of advice could be to keep it simple so you aren't reliant on soaring levels of motivation to get things moving. If you do elaborate meal prep and/or macro counting then it can be easy to...
  • Look at Fierce 5 in the sticky threads of the...

    Look at Fierce 5 in the sticky threads of the Workout Programs forums. This routine was purpose made for exactly your case.
  • I agree with the above, you are chasing the last...

    I agree with the above, you are chasing the last 0.01% when you will make big health improvements - and most likely hormonal improvements just by losing weight and eating healthier foods. It's ...
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    I agree with the above OP. It will be muscle...

    I agree with the above OP. It will be muscle gained that most impacts your physique when you are older. You will look better in clothes and find it much easier to maintain leanness rather than trying...
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    There is a lot of individual variation but you...

    There is a lot of individual variation but you can get an estimate using a 1RM calculator

    https://calculate1rm.com/

    For example, if 10 reps with 100 gives a 1RM of 133:
    then 6 reps with 115 is...
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