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    Always listen to doctors in the first instance....

    Always listen to doctors in the first instance. They might not always get it right but are much more likely to than randoms off the internet.

    Protein consumption in the evening can make you pee...
  • Expect to feel hungry, that is part of weight...

    Expect to feel hungry, that is part of weight loss. If you lose weight, it's only because you are burning more calories that you eat - and that process will make you feel hungry regardless of how you...
  • Focus on calories - that's what will do the work....

    Focus on calories - that's what will do the work.

    Macros: 120g protein or more, fat 70g or more - those are the only contraints


    I don't even know what this is trying to say - but no, trying...
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    Well, if for example, you were gaining 1lb a...

    Well, if for example, you were gaining 1lb a week, your maintenance is about 500 calories lower than what you are eating now. Then take off maybe another 800 to account for a good sized deficit. Try...
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    1. You can start with free weights immediately....

    1. You can start with free weights immediately. The best novice routines all use them. You just have to be careful and don't "ego lift" using more weight than you can correct execute good form with....
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    You just need to limit yourself to 2 or 3 fixed...

    You just need to limit yourself to 2 or 3 fixed meal times each day and only eat whole foods like meat, eggs, vegetables, whole grains, fruit. Don't snack AT ALL between.

    And join a gym. Or use...
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    This might help ...

    This might help

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

    That will do for a start, along with a calorie controlled diet as mentioned - but it sounds like you need to think about investing more...
  • Excess protein just gets converted into carb OP

    Excess protein just gets converted into carb OP
  • I'd have a barbell if you have room for it. ...

    I'd have a barbell if you have room for it.

    You can do clean and front squat or behind the leg hack squats. You can also do good mornings or RDL - one leg RDL if you don't have enough weight.
    ...
  • You shouldn't need to count calories, like I said...

    You shouldn't need to count calories, like I said just add to what you eat now.
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    Hack squats with a barbell behind your legs is...

    Hack squats with a barbell behind your legs is pretty good too. You have to consciously keep your body upright and your butt low at the start otherwise it just becomes a weird deadlift. Burns quads...
  • Those calculators are just guesses. But it...

    Those calculators are just guesses. But it doesn't really matter how accurate your estimate is, it won't affect your training and nutrition needs.

    If you start putting on weight, don't be tempted...
  • 120g or more should be fine.

    120g or more should be fine.
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    I'm assuming milk and eggs are off the table -...

    I'm assuming milk and eggs are off the table - since whey is the most common and best protein powder.

    Whole food sources:
    - beans, chick peas, lentils, peas
    - whole grains, especially wheat and...
  • That forum error is a pig. Always copy what...

    That forum error is a pig.

    Always copy what you wrote before posting it if it's long.

    If it won't post, remove (braces) - I find that helps.
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    I am sceptical about the claims of getting more...

    I am sceptical about the claims of getting more lat activation using such a grip... whether your elbows are flared or close to your side does influence which part of the lat is used according to...
  • It's very simple - eat more. Keep what you eat...

    It's very simple - eat more.

    Keep what you eat now but add a couple of bowls of cereal or a pint of milk per day. There are plenty of other ways but it's generally better to focus on protein rich...
  • Which would you rather keep, I need to close one...

    Which would you rather keep, I need to close one of them.

    Not allowed multiple accounts - forum rules.
  • In case you haven't seen this already: ...

    In case you haven't seen this already:

    https://www.strongerbyscience.com/no-gym/
  • It's possible but very likely to be undesirable...

    It's possible but very likely to be undesirable in terms of fat-muscle ratio gained. Smarter programming is a better option.
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