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    I had to google that... Always good to hear I'm...

    I had to google that... Always good to hear I'm not doing it wrong :)
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    So keep a lid on total volume (number of hard...

    So keep a lid on total volume (number of hard sets).
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    Yes you can. Hip thruster puts the emphasis on...

    Yes you can. Hip thruster puts the emphasis on the full extension side of the ROM which is in contrast to the RDL so they work well together.
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    I think it's important to understand the role of...

    I think it's important to understand the role of cardio for your goals - because if you aren't training for a specific sport or event then it doesn't contribute as much to things like body...
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    Whey is the best and cheapest option. Which brand...

    Whey is the best and cheapest option. Which brand you get doesn't matter as long as you are in a country which enforces reasonable standards of food production / advertising. Look at the total...
  • That's tricky. Most of us learned weight training...

    That's tricky. Most of us learned weight training without using a PT just fine. You can watch videos in the Exercises forum sticky threads. You can use one of the ready made programs. You can post...
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    Common myths. I used to do IF back in the day...

    Common myths. I used to do IF back in the day before realising that these are all red herrings. There is no need to "cleanse" the body, your internal organs do a good job of this already.

    Acute GH...
  • You need a systematic approach... Yes, you can...

    You need a systematic approach...

    Yes, you can use something like a calculator to give you an initial guess - but then you have to run a consistent calorie level every day for at least 2 weeks,...
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    discussion about the use of anabolic drugs is not...

    discussion about the use of anabolic drugs is not allowed on this forum.
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    If you allow your weight to rise only slowly (say...

    If you allow your weight to rise only slowly (say 1-2lbs a month) then most of it should be muscle - of course you need to work hard in the gym using an effective routine that features planned...
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    3 kilos in 2 months is not bad. You don't...

    3 kilos in 2 months is not bad.

    You don't really know what your BF% actually is - because devices that claim they can measure it (like BIA scales) are actually extremely inaccurate.

    If your...
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    I would try to do the squats and deadlifts with...

    I would try to do the squats and deadlifts with lighter weight. Any shooting pains during that and stop immediately.
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    What we usually see from skinny guys whose first...

    What we usually see from skinny guys whose first thought is to lose fat is that they keep trying to diet and never get any definition, just get smaller and more hungry.

    The thing you have to get...
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    Yes but you will quickly become limited by only...

    Yes but you will quickly become limited by only 15kg...

    But make a start and see what happens.

    Search for the Fierce5 DB only workout.

    If some of the exercises feel too easy, you should...
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    Really you should consult a sports physio and do...

    Really you should consult a sports physio and do what they recommend. Don't take shortcuts with your health.

    In the meantime, only do an exercise if it doesn't cause any pain at the time. Some...
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    No problem. As you can see you can maintain a...

    No problem. As you can see you can maintain a fairly practical diet and be as close to optimal as it's worth trying to get... I personally just have 3 meals and 1-2 protein shakes per day and nobody...
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    This topic is discussed in depth here: ...

    This topic is discussed in depth here:

    https://www.nutritiontactics.com/measure-muscle-protein-synthesis/
  • If you are losing weight then its all good. You...

    If you are losing weight then its all good. You are quite heavy so you have large reserves of energy stored on your body - that's why it seems easy. It may get harder as you start to get closer to...
  • You probably have gained some muscle - along with...

    You probably have gained some muscle - along with some fat. So the overall effect is that you are a similar shape. You need to gain a lot more muscle and then lose the fat before seeing muscle...
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    You have to consider that it is easier to meet...

    You have to consider that it is easier to meet all your nutritional needs with a mixed diet. I haven't done it myself but if I did I would spend some time with a macro and micro counting app to make...
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