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Thanks Tucane! You do a great job in this thread, it's appreciated!

I've been dropping weight for some time now with a calorie defecit. Would I be best to introduce a good routine like the F5 and...

So I should reach my maintenance and start lifting (F5 routine) ?

I've just been on a strict calorie deficit, no workout at all yet. Going to start Fierce 5

Thanks for the quick reply Junsuiakai. I didn't consider maintaining and recomp tbh, will look into it :)

Thanks for the body fat attempt also, I don't get hung up on it tbh but it's nice to get...

Estimate me please :)

I'm 5ft 9 and weigh 160lb


http://img.pixady.com/2017/03/150686_17274358101541032166058822143858809n_460x613.jpg...

I'm 5ft 9 and originally weighed 184lb.

I'm now weighing in at 160lb.

Do I continue to cut and drop the last of my body fat ready for a nice slow clean bulk or do I start to bulk now ? Also,...

Thanks for sharing

Doesn't muscle weigh more than fat and you've been weight training. How many calories do you intake ? Post some pics

Thanks guys! Appreciated

Ive sorted my nutrition out and currently dropping body fat. Now I'm wanting to introduce a program and build up some myscle. What creatine would you suggest?

Thank you

Thanks everyone :)



I've been losing 3lbs for tje past 4 weeks now. I've lost 12lbs in total and now weigh 170lbs.

I'm not sure how many more calories I'd be needing tbh. I originally...

Ok brill, I will redo my total calorie intake and trial it again over the next 4 weeks. Thank you for all your help

This is how I worked it out to begin with -

Height 5ft 9
Weight 182 lbs
Body fat 30%

Using the Katch-McArdle formula

BMR: 1610
Lean Mass: 127

That makes sense :)




I'm 5ft9 and was weighing 182lbs. I was 30% BF hence me losing 3lbs each week. I've now dropped down to 24% BF and I'm weighing 173lbs.

Oh I didn't realise it was a myth, good to know! 55 grams is my total fat intake

I've been monitoring my calorie and macros intake for the past 4 weeks. It seems to be going well with me losing 3lbs each week. Today I thought I'd take a look at my fat intake to find I'm having...

Ah thanks for the tip mate, I will probs do the same and record the lowest.

How much should you be dropping per week for it to be safe ?

I didn't even take that in to consideration, I will defo start measuring :) Thank you

Thank you mate, appreciated :)

I've been weighing my progress once a week, same day, same time. I've been losing 3lbs each week.

I've not started any program yet but my job is physically demanding. Now I've got my diet where I...