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Type: Posts; User: SuffolkPunch

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    Yeah I read that your shoulder bothered you...

    Yeah I read that your shoulder bothered you initially - and it got better which is something you might not expect during a full on powerlifting program... I hope the same thing happens to me. I think...
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    There is a Fierce 5 DB only routine - worth a...

    There is a Fierce 5 DB only routine - worth a look. Barbell would enable you to run All Pros if you have the space for a 7ft bar plus plates. Don't worry about not being strong - that will change...
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    I doubt you have any reason to worry about that...

    I doubt you have any reason to worry about that as long as you are maintaining a good variety and any one food is not a large portion of your intake.

    BTW, if you are taking flax seeds for EPA/DHA...
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    As others have advised you to do before, I also...

    As others have advised you to do before, I also recommend picking a routine from the sticky threads and doing what it suggests without messing with it. Try Fierce 5 for example.
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    Neither. Just eat to appetite focusing on mostly...

    Neither. Just eat to appetite focusing on mostly whole foods like meat, eggs, fruit, veg, grains, beans etc. You will easily gain muscle and probably displace any puppy fat naturally doing that.
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    Exercise Sets Reps Intensity Load 2ct Pause...

    Exercise Sets Reps Intensity Load
    2ct Pause Deadlifts 4 4 8RPE 130
    Touch and Go Bench 3 6 9RPE 85
    Close Grip Incline Press 4 8 60:8, 57:7, 52:8, 50:6
    Landmine one hand row 6 10 30

    ...
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    How long have you been running an accurately...

    How long have you been running an accurately tracked calorie level?

    Do you weigh yourself every day? If so post the data points.
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    Visual changes require more muscle and less...

    Visual changes require more muscle and less bodyfat.

    If you could wave a wand and get rid of the bodyfat, you would probably be a lot smaller underneath than you think - so in most cases (me...
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    If your program calls for sets across (same...

    If your program calls for sets across (same number of reps, same weight) then you are simply using a weight that is too heavy.

    Remember, not every set needs to go to the point of concentric...
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    No don't deload unless you are running a program...

    No don't deload unless you are running a program that calls for it. Experienced lifters might know when to do this based on both their recent training and how well they performed in the most recent 3...
  • Thread: Help Me

    by SuffolkPunch
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    Knowledge is power. Start by reading the sticky...

    Knowledge is power. Start by reading the sticky threads at the top of this forum (start with the "basics" thread). Also look in Workout Programs and Exercises. There is also a specific female...
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    This lengthy article discusses all the available...

    This lengthy article discusses all the available data on the subject for both strength and hypertrophy outcomes:

    https://www.strongerbyscience.com/periodization-data/
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    No You are reacting to a water weight...

    No

    You are reacting to a water weight fluctuation. Actual changes in fat are always explainable in terms of calories in vs. calories out.

    You didn't lose 2lbs of fat in 4 days, that would mean...
  • There is no particular number for carbs. Just...

    There is no particular number for carbs. Just control total calories and make sure protein and dietary fat meet their minimums. That's it.
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    4 weeks, 6.5 kilos sounds pretty good OP. ...

    4 weeks, 6.5 kilos

    sounds pretty good OP.

    Don't worry about fluctuations in results as long as the rolling average is OK.

    At 2000 calories, I wouldn't expect much more than 1kg a week on...
  • Are you a diabetic OP? If not, why would any...

    Are you a diabetic OP?

    If not, why would any of this matter? It has been shown that whey on its own is enough to maximally stimulate protein synthesis after a workout.

    Sounds like you are...
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    It's an exogenous hormone... If it's on a...

    It's an exogenous hormone...

    If it's on a controlled substance list like WADA and is not sold by bb.com store then it can't be discussed here.
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    If I've got this right, it's 14lbs in 10 weeks -...

    If I've got this right, it's 14lbs in 10 weeks - not so bad. Just keep going. As mentioned, don't have wild calorie swings, just eat around the same each day.
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    HST Why not just go with the template given on...

    HST

    Why not just go with the template given on the hst web page?
    http://hypertrophyspecific.com/hst_II.html
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    None that are fast. It will take time and require...

    None that are fast. It will take time and require patience - even more so if you are training at home and not in a proper gym.

    What equipment do you have?
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