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  • At that calorie level you would be burning...

    At that calorie level you would be burning muscle. Given that most people don't naturally have enough muscle mass to get ripped even without extreme diets, it's very unlikely.
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    I don't think novices need custom programs. I...

    I don't think novices need custom programs. I think it's generally better to do a well constructed cookie cutter routine like Fierce 5. Learn how it works, how it manages progression and start...
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    Well, if you want to, try it out. 500 calorie...

    Well, if you want to, try it out. 500 calorie deficit for 5 weeks should get you close enough. If it doesn't work, you haven't taken a backward step, you just need to refocus on muscle gain.
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    You should be able to upload a progress picture...

    You should be able to upload a progress picture into your bodyspace
  • I honest don't know - yes your specific gravity...

    I honest don't know - yes your specific gravity would stay the same so in theory it should stay the same. IME hydrostatic weighing is much more influenced by how successfully the expel all the air...
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    I can't do anything with that, need more like two...

    I can't do anything with that, need more like two weeks. Once you have that, I can estimate a trend for you.

    Also, the third reading is obviously wrong.
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    To get to 10%, assuming you only lose fat and no...

    To get to 10%, assuming you only lose fat and no muscle, you'd be 68.2kg

    However, I agree with Tommy, you are already quite light and muscles may not be large enough to show through the skin even...
  • Ultimately it's a numbers game - whatever it...

    Ultimately it's a numbers game - whatever it takes to control your calorie intake and sustain a deficit over a long period of time. Everything else is peripheral. I only scanned what you wrote and...
  • Of course. It's a powdered food product, it has...

    Of course. It's a powdered food product, it has calories just like any food does.
  • Yes, you can break up the number of sets across...

    Yes, you can break up the number of sets across different days and the results will be the same. Maybe a little better since more of the sets will be done before "from fresh". The number of sets is...
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    There is nothing unusual there. You only need...

    There is nothing unusual there.

    You only need to follow the same path we are all following - gain muscle all over your body and then lose some fat and that will improve everything.

    Remember...
  • Maybe - but maybe you have not estimated your...

    Maybe - but maybe you have not estimated your daily calorie requirement accurately. I would lose weight fast on only 2200 calories. My TDEE is more like 2750 and I am 87kg with about 14%.
    ...
  • No, a surplus is not essential for muscle gain....

    No, a surplus is not essential for muscle gain. It takes some energy - and if you are restricting your energy intake (dieting) then your body will progressively de-prioritise muscle gain as the...
  • The more I learn, the more I think that repeated...

    The more I learn, the more I think that repeated bouts effects mean that the work needed to create a muscle growth stimulus is a constantly changing thing for an individual. This means it's...
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    The top set of numbers looks OK for a startoff,...

    The top set of numbers looks OK for a startoff, you don't need to use ratios to judge macros. Use the guidelines in the sticky threads instead - but use your lean or target bodyweight, not your...
  • No you don't have to gain fat. Or at least you...

    No you don't have to gain fat. Or at least you may gain some just due to day to day tracking errors. But you could aim for a whisker over maintenance and still build muscle just as fast.

    One issue...
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    Once a day when you wake up will be fine....

    Once a day when you wake up will be fine. Remember this is being done to allow you to see the long term trend, not because there is something significant about intra day changes - that is just...
  • If you still have fat then you still have to...

    If you still have fat then you still have to diet... you can take a break from dieting and focus on muscle gain, keeping calories close to maintenance if you want. At some point though, fat will have...
  • Very little if you've only been training 1.5...

    Very little if you've only been training 1.5 months. You probably haven't gained much new muscle so there isn't a lot to lose. Even an experienced lifter is not going to lose much if anything in 1...
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    Weigh yourself more often - every morning if...

    Weigh yourself more often - every morning if possible. That way we can check the numbers and be better able to tell what is water weight and what is real fat (or muscle) loss. Just a start and end...
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