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  • That should be plenty for a FB workout. You just...

    That should be plenty for a FB workout. You just have to keep the rest times down to around 1-3 minutes between sets.

    Even if you don't consider yourself a novice, start with back with a novice...
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    You mean holding the DB at arms length on your...

    You mean holding the DB at arms length on your thigh? It could work I guess. Lying on your side might be better (so most of the movement is against gravity). You'd need a heavier weight because it's...
  • The dotted line looks like a projection based on...

    The dotted line looks like a projection based on the data. If that's not fast enough for you then yes, you could lower your calories.
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    Autopsy Good series on the other less good...

    Autopsy

    Good series on the other less good methods:
    https://weightology.net/the-pitfalls-of-body-fat-measurement-part-1/
  • TDEE calculators tend to overestimate for heavier...

    TDEE calculators tend to overestimate for heavier people - they make bad assumptions about total lean mass vs. fat mass.

    Actually you can safely lose weight a lot faster than leaner people - so...
  • Probably just the normal bloat/water retention...

    Probably just the normal bloat/water retention associated with eating more. Fat doesn't come or go quickly. Water weight does. Don't be too quick to blame your genetics...

    Gotta break eggs to make...
  • At your weight, it's possible that you have...

    At your weight, it's possible that you have insulin resistance issues.

    This can be effectively tackled with a low carb diet - but I would not recommend having days with high carbs. Keep them low...
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    Hopefully it's not as bad as it seems. The...

    Hopefully it's not as bad as it seems. The muscles have all gone into 'lockdown' to protect the area and it's very uncomfortable. It would be worse if it was very painful at the time it happened -...
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    It can be hard for regulars here to keep...

    It can be hard for regulars here to keep answering what is essentially the same question for each new person. The best thing to do is to read the "sticky" threads at the top of each forum page. Start...
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    For leg curls, I like to hang a band from the...

    For leg curls, I like to hang a band from the pullup bar, lie on my back, put my heel into the band. I do one leg at a time otherwise I keep lifting my butt off the ground.
  • You might not actually be 12%. It's notoriously...

    You might not actually be 12%. It's notoriously hard to measure BF% accurately. I'm guessing you used a BIA device?

    It would be better to post a picture in the BF estimation thread in the fat...
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    I know that feeling. What actually happened?...

    I know that feeling.

    What actually happened? Did you get a spasm? Did you get pain and stiffness immediately or a few hours later?

    I have tweaked myself numerous times on deadlifts - it comes...
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    Gaining muscle is going to be much more important...

    Gaining muscle is going to be much more important that thinking about losing fat at this point. In fact, getting preoccupied about the fat loss part will hold you back.

    We see this a lot - the...
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    It doesn't matter that much. They all get...

    It doesn't matter that much. They all get converted to the same substrate anyway.

    For example, an apple has simple carbs but will probably be more filling for less calories than potato chips -...
  • I wouldn't decrease the weight from what I was...

    I wouldn't decrease the weight from what I was using before.

    But then I wouldn't be lifting any weight 'without control' anyway.

    If you are artificially slowing tempo, you are reducing the...
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    Absolutely. They train the upper glute which...

    Absolutely.

    They train the upper glute which is not well trained by a lot of other exercises. It has also helped me with lower back issues especially when squatting.

    A leg abduction machine is...
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    IIFYM is not a wacky fad diet. It's simply a...

    IIFYM is not a wacky fad diet. It's simply a statement of how the body works. Calories are the units of energy. An energy deficit WILL lead to tissue loss.

    Of course you also need to get your...
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    1.6g of protein per kg of bodyweight is what I'd...

    1.6g of protein per kg of bodyweight is what I'd recommend...

    Calories look OK, might be a bit slow depending on your TDEE. Run it for 2 weeks and monitor progress. Then make adjustments if your...
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    You can cut but you need to make the best efforts...

    You can cut but you need to make the best efforts you can to keep up some kind of resistance training for every body part

    https://www.strongerbyscience.com/no-gym/

    Why the bias towards carbs?...
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    Rep range does not dictate hypertrophy or no...

    Rep range does not dictate hypertrophy or no hypertrophy... yes I know you've been told "8-15 reps for hypertrophy" but that is a gross oversimplification...

    Exertion levels and volume are far...
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