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    \ What you're saying is very plausible. Also...

    \

    What you're saying is very plausible. Also plausible are strength gains, an increase in lean mass and a decrease in fat. Or a combination of both.
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    Is that also true 5 months in?

    Is that also true 5 months in?
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    Thanks

    Thanks
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    Calorie deficit and strength gains

    Hi all,

    I'm a newbie and around 5 months into my training routine (3 times a week of compound movements). My strength gains continue while maintaining a small calorie deficit. I've lost about 1 kg...
  • Sticky: Thanks! I appreciate the advice. When do you...

    Thanks! I appreciate the advice. When do you think it would make sense to repost? I know I'm being impatient. I'm just worried that my motivation is dipping.
  • Sticky: I've been training (with heavier lifts) and...

    I've been training (with heavier lifts) and watching my nutrition consistently since I last posted. A frank honest BF% would be much appreicated

    TIA
  • Thank you! I've also been dieting: eating fruit...

    Thank you! I've also been dieting: eating fruit and vegs, grilled meat, oatmeal and protein shakes.[/QUOTE]

    BTW, would you all agree that 20% is a fair assessment of my BF%. More or less?
  • Add a good diet together with exercise. That...

    Add a good diet together with exercise. That really worked out for me.[/QUOTE]

    Thank you! I've also been dieting: eating fruit and vegs, grilled meat, oatmeal and protein shakes.
  • I would strongly recommend you start resistance...

    I would strongly recommend you start resistance training if you haven't already, you're going to need to build some muscle to improve your overall physique.[/QUOTE]

    Thanks! I've been training with...
  • Going from 20% to 15% body fat - please help!

    Hi,

    I'm 178cm (5ft 10). I'm not sure where I'm at -- maybe 20% but happy to be told otherwise. My dream goal right now is to get to 15%. Never been here.

    How much fat in grams do I need to lose...
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    Newbie question about training routine

    I recently completed 3 months of a "Bro Split" routine - 4 days a week, one body part a day -- and all of a sudden I've realised that I actually have made some appreciable muscle gains. It's...
  • Sticky: Thanks a lot! Appreciate it. The loose skin is...

    Thanks a lot! Appreciate it. The loose skin is age and yes losing weight
  • Sticky: A frank assessment of my bf please!

    Please could you give me a frank objective assessment of my BF%

    TIA
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    I wasn't asking if we should stop eating protein...

    I wasn't asking if we should stop eating protein on rest days. It's whether it is assimilated at a faster rate when your body is more active hence more receptive to protein intake.
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    Newbie question about protein

    Should you eat the same amount of protein (i.e. even on rest days) or should you up your protein intake on training days?

    TIA
  • Thread: Newbie despair

    by sokaman
    Replies
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    2,030

    Alright, guys! You've convinced me! :)

    Alright, guys! You've convinced me! :)
  • Thread: Newbie despair

    by sokaman
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    2,030

    I'm aware of that; I was just saying it's the...

    I'm aware of that; I was just saying it's the best I can manage with my knees at my age.
  • Thread: Newbie despair

    by sokaman
    Replies
    21
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    2,030

    I'm in my early-50s. For my legs, I do HIIT...

    I'm in my early-50s. For my legs, I do HIIT sprints. That in itself does my knees in but it's manageable.

    I'm not looking to be big. I just want to be more toned.
  • Thread: Newbie despair

    by sokaman
    Replies
    21
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    2,030

    You're right. I'm gravitating towards a beginner...

    You're right. I'm gravitating towards a beginner program. I need to choose wisely. Maybe Fierce 5. I'll give it a go. Trouble is I can't do chin ups and my knees can't take too many squats. Which...
  • Thread: Newbie despair

    by sokaman
    Replies
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    2,030

    Thank you so much for sharing your advice. I'll...

    Thank you so much for sharing your advice. I'll hang in there. :) Admittedly, I've been taken in by claims that newbies can gain 5kg of muscle (without steroids) in just 12 weeks! Unrealistic.
    ...
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