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  • glycemic index means nothing to someone who is...

    glycemic index means nothing to someone who is not diabetic.

    BTW, it's measured using fasted subjects, the moment you mix foods together (like almost everyone does), it all goes out the window.
    ...
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    Use 0.4g/lb of your target bodyweight. So you may...

    Use 0.4g/lb of your target bodyweight. So you may not need 80g. 60g is usually enough
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    Don't bother. Just weigh in every day and work...

    Don't bother. Just weigh in every day and work out once you have 2 weeks of readings.
  • I don't know if digestion rate is determined by...

    I don't know if digestion rate is determined by how rapidly you use it (probably not at a guess) but protein is digested and stored in the blood stream as circulating amino acids. This store is not...
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    A 500 calorie deficit is 1lb a week. So that...

    A 500 calorie deficit is 1lb a week. So that would be 5 weeks. I have no idea what your TDEE is so I can't say if you are creating that sized deficit...
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    Very What you are describing is a BIA machine....

    Very

    What you are describing is a BIA machine. It doesn't matter how expensive it is - it's a fundamentally flawed method of measuring BF%

    The only remotely accurate methods involve X rays or...
  • No, protein synthesis will be elevated anytime...

    No, protein synthesis will be elevated anytime you ingest enough leucine. That doesn't mean it will grow new tissue every time. Most of MPS involves maintaining existing tissue - there is a constant...
  • Anterior pelvic tilt. (where you stick your ass...

    Anterior pelvic tilt. (where you stick your ass out and your stomach)
  • So it looks like your actual maintenance is where...

    So it looks like your actual maintenance is where the fitbit is telling you that you are in a 1300 calorie deficit....

    My advice is don't bother using it. Just stick to the same calorie level...
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    put a video on youtube, just post the v=[code]...

    put a video on youtube, just post the v=[code] from the URL and someone will embed it for you
  • From 12 - 36 hours. Usually less for more...

    From 12 - 36 hours. Usually less for more advanced lifters.

    Of course during this time, you should try to mobilise protein synthesis fairly often. Like every 4 hours roughly. The window may even...
  • Posture? APT? Pics would help.

    Posture? APT?

    Pics would help.
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    It's difficult and also kind of futile trying to...

    It's difficult and also kind of futile trying to get an accurate BF% number - and it doesn't really change what you need to do in any case.

    At 65kg and 5'9 you need to gain muscle. If you want...
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    A lot of people think flexibility is synonymous...

    A lot of people think flexibility is synonymous with stretching. Actually, stretching is a relatively minor part of that. It can help you get into the right ROM for your exercise if you are too stiff...
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    I recommend reading the "basics" sticky thread at...

    I recommend reading the "basics" sticky thread at the top of this page. Nutrition is your #1 priority.

    Then go to Workout Programs and pick any of the routines from the sticky threads. For example...
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    You won't learn to squat without squatting. ...

    You won't learn to squat without squatting.

    yes, using a lighter weight and focusing on form and spine alignment is a good idea before going heavier

    Also, it might be an idea to learn proper...
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    Huge? No - you may need to get a more diverse...

    Huge? No - you may need to get a more diverse range of sources and/or slightly increase your target protein intake. Most people are eating more than enough anyway.

    This might help:...
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    It's likely your BF% is higher than you think....

    It's likely your BF% is higher than you think. We've all made this mistake in the past. The implications of this are that you probably need to train your entire body, not just chest and arms -...
  • If you are worried about nutrient timing, you...

    If you are worried about nutrient timing, you should not go for 16 hours without protein. If you don't like eating in the morning then don't - but at least have a protein shake. There is no magic in...
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    Just do a couple of sets with lighter DBs. For...

    Just do a couple of sets with lighter DBs. For example half then 3/4 of the weight you are going to use for the work sets.

    DB presses are much more sensitive to technique variations than barbell...
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