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  • No it isn't More data is better - statistics...

    No it isn't

    More data is better - statistics 101
  • Remember that you aren't dealing with a simple...

    Remember that you aren't dealing with a simple system where your performance is the only thing that changes. Apparent "stalls" can be down to temporary changes in your levels of fatigue and other...
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    I'm pretty sure you can just drink to thirst...

    I'm pretty sure you can just drink to thirst unless you are doing some lengthy workouts that make you sweat like a pig.

    I take creatine, I have never planned my fluid intake. Drink to thirst,...
  • Machines or cables often work well for single...

    Machines or cables often work well for single join movements where the path is not linear. Freeweights have the disadvantage that they only resist in the vertical direction.

    Machines I use:

    leg...
  • Why not use All Pros routine (see sticky...

    Why not use All Pros routine (see sticky threads). This has similar lifts than you have here - but it also ticks all the boxes in terms of progression, balance, loading, periodization, fatigue...
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    If you go way over on calories, it could undo the...

    If you go way over on calories, it could undo the good work done from the last 1-5 days ... depending on how much you overdo it.

    Better to stay consistent and don't try to diet so hard that you...
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    Done For future reference, you can do this...

    Done

    For future reference, you can do this yourself via the 'Edit' button under the first post in the thread.
  • It would help to clarify you goals. ...

    It would help to clarify you goals.

    Bodybuilding style training will give you an all round athletic physique. Larger muscles can be turned to any athletic purpose (although mainly strength or...
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    OK, it's probably not going to matter 1 jot to my...

    OK, it's probably not going to matter 1 jot to my answer, but WTF is a 'softgainer'?

    Also give us an idea of your experience level. Time spent training, max effort lifts in main compound movements?
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    Cortisol is a natural consequence of exercising....

    Cortisol is a natural consequence of exercising. It's a hormone that serves important functions in your body - unfortunately people write crappy internet articles about how it's some kind of toxin....
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    We're not going to tell you to cut with your...

    We're not going to tell you to cut with your stats and at your age.

    Your issue is very very common - and the solution is to bight the bullet and do sustained mass gain for a long time. Forget...
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    macros look OK Spinach (and any other fibrous...

    macros look OK

    Spinach (and any other fibrous veg) plus red meat might help with fibre and iron.
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    Of course. It's a guess based on broad averages....

    Of course. It's a guess based on broad averages. You'll never get a precise number because it's not a precise process. There are huge errors involved at every stage
    1. estimating intake - food...
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    I wouldn't suggest going over 1kg a week. Losing...

    I wouldn't suggest going over 1kg a week. Losing weight faster is not always a win-win situation. There are benefits to taking it more slowly like less chance of muscle loss, more chance of...
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    There is no need to be low carb to cut. In fact,...

    There is no need to be low carb to cut. In fact, it will make it harder if you are going vegetarian because most plant based sources combine carbs and protein like lentils, beans, chick peas, grains,...
  • If you are right then after two weeks you'll...

    If you are right then after two weeks you'll still be improving - in which case no need to drop calories more.

    But you should work the 'refeed' days into your average because of course, they...
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    There are several at the top of the page in the...

    There are several at the top of the page in the 'sticky' threads in the workout programs forum.
  • Hmm, that doesn't help - you obviously had to...

    Hmm, that doesn't help - you obviously had to burn off the glycogen from the refeed. If you don't lose another 1kg in the next 2 weeks you have no real choice but to reduce calories more.
  • At what rate are you losing weight per week at...

    At what rate are you losing weight per week at the moment?
  • If you were counting calories when losing weight,...

    If you were counting calories when losing weight, you should have an idea of your maintenance level. Add 300 calories to that.

    If you have a list of weigh-ins and calorie intakes then post them...
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