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The first big cut I did which lasted 5 months. when from 19% to 9%. I did at 400-500cal/day. It was long and I still lost strength, which came back quite fast though. So from now on I cut at...

Just thought Id re-ask this question before the thread becomes too old.

Anyone have any thoughts on a good pre-programmed Intermediate program, that's higher volume that F5 intermediate? Or to get...

Been a while, since I checked out my own thread. So my first big cut I did the Intermeidate routine, then did the Novice for 2 months while building back lost strength. Then the intermedaite routine...

Do you mean higher volume as in higher reps? Or the intermediate fierce 5 routine. Beacuse I mentioned I did that for about 8months. And had almost no net gains

I've experimented with 200cal a day but found 300cal/day was better. So that'd be roughly 2lbs per month.

Well I am within my ability. One big thing over the last 2 years had been poor sleep. I have kids, and so have to get up at the crack of dawn. I'm attempting to fix that this year, by doing at least...

Yes gaining wieght is easy for me, and I have my calorie counting down to an art!! I just seem to be gaining fat mostly. See my above reply about the fierce 5

A typical bulk cut cycle looks like...

So Im 155lbs when I'm about 9-10%bf

At the end of the novice routing I could JUST get out 5reps of 72lb (33kg) dumbell BP (each hand, max range of motion). On the intermediate routine, I literally...

"Fierce 5 program"
5month Novice routine
2-3 months Cut,
9months Intermediate routine
2 months cut
Back to Intermediate routine
Cut
etc. Thats been about 2...

Well I was actaully on the intermediate version most of last year, made a tiny wee bit of progress. But after a while I was simple adding fat and no muslce. My bench press didn't increase for the...

Just thinking out loud. But wouldn't Carbs and protein provide the body with an easier path to build and repair muscle than fats? I understand fats are critical for all sorts of things.

Hi all,

I know that the body works on minimums and not macros splits. However, just wondering what peoples thought are on limiting fats to something reasonable. So for example, typically when I...

Hi all, been a while since I've posted. I'm 37 yo. Been lifting , well trying to lift seriously for 2 years.

I did the F5 novice then have been doing the intermediate routine for a while.

In...

Thanks again, all. Some really helpful responses here!

Thanks for replies everyone. I have a home gym with small plates so I can increment my dumbells by 2.5lbs each so no problem.

Seems to be agreement that incline dumbells is a good option so I'll...

Is that T-bar pulling to the stomach. On the F5 Intermediate it has Pendlay rows on Upper A, so I guess I want rows to be as close to bent over rows as possible, and not basically just hit the same...

Hey,

So been on F5 Intermediate for a few months, and I've decided that I've got to swap out Bent over Rows. They are killing my lower back. I realise this is most likely a form issue or...

Yes I meant to type 80kg. I switched because I wasn't making regular progression on the Novice routine anymore. Plus several of my lifts had completely stalled. I might have swapped ever so slightly...

Appreciate that. But hey..Im an overthinker and I love to analyse, I love spreadsheets!!

But seriously..this comes from a place where I've be lifting for years and years and have made very little...

I'm gaining about 1.5lb a month, so hoping that 1lb of that can be muscle. One thing I haven't mentioned is that I'm tracking my bf% as best I can too, and it seems as though most of the weight I am...