Working Out....

[Genevieve]

I've still got two more meals + a post workout shake to factor in though

With how you work out and your size, you should prob's be eating about 4000 calories. If not more.

Did you calculate what you should be having? You might even be eating too little

[wub]

I've still got two more meals + a post workout shake to factor in though

With how you work out and your size, you should prob's be eating about 4000 calories. If not more.

Did you calculate what you should be having? You might even be eating too little

It's more the fat levels that are worrying me TBH. Meal #4 is a chicken salad w/ no dressing and a shit ton of raw veg, post workout protein shake, then I think prawn fajitas

[Genevieve]

If you're not hitting your daily calories, that fat isn't gonna make you fat. Excess calories make you fat, but with your workout, a lot of that will turn to muscle

[wub]

So...I'm good?

[Genevieve]

Do you feel good? do you feel happy with your progress? Do you feel like you're hitting your goals?

I sweat, by the end of the day it'll turn out that you've been undereating tbh.

That chicken salad's gonna be fulllll of protein and hardly any fat. And raw veg.. well, I often don't even count those as calories. If you have like 300 grams (when unprepared, prepared that turns to 200 grams) chicken breast in that salad, that's gonna be 70 grams of protein and a little fat. Maybe 300 kcal tops not counting the oil it's prepared in (10 grams of oil isanother 90 cals).

So we're at 1900 kcal now.

Prawn fajitas kinda depend on what you put on them and how much you eat, but I doubt it's so much that you're in danger of getting fat any time soon haha. If you keep eating the way you're eating now, then you're hitting MY caloric daily intake. And I'm sedetary + lifting 3 times per week and 2 days of cardio.

[wub]

Was perfectly happy until i started counting

Seriously though, yeah. No complaints, just could do with a bit more bulk up top.

[wub]

Deadlift DOMS like a motherfucker today #FeelsGood

[wub]

Don't want this to be turning into a training blog ( ) but finally found a flavoured BCAA prework that DOESN'T taste like ass crack

[Genevieve]

Fuck, I may need wrist straps for my stiffed leg dead lift.

Don't want this to be turning into a training blog ( ) but finally found a flavoured BCAA prework that DOESN'T taste like ass crack

>.>

Creatine (monohydrate, creapure preferably), omega 3s, beta-alanine and a multi. The cheapest supplements on the market and the only trvly useful ones for bodybuilding.

I take a multi and 2 fishoil capsules in the morning with a biiiig ass glass of cold water with 5 grams of creatine and 2.5 grams of beta-alanine in the morning and later in the day another big ass glass of water with another scoop of beta-alanine and that's all the supplements I'll have that day namsayin.

I didn't include protein cuz that's a processed food.

[wub]

I'm just going to stop posting in this thread

EDIT - saw your edit. Checked the product and it's a pre formula with the following;

Dextrose, Creatine Monohydrate (Creapure®), BCAA, L Glutamine, Taurine, Inulin, Flavouring, Citric Acid, Colour (Carotene), Sweetener (Sucralose).

Been taking it ~7 weeks now and have noticed a difference.

[Genevieve]

I used to get these package deals from some local company in my teens and I just assumed them to work. But after I got it and I just Googled a whole lot and to the sources of the supposed studies done on them I just saw how bunk that shit was. And I'm a huuuuuuge cheapskate and stubborn as fuck. I want to have it both ways; low price, high quality and with enough Googling and research you can have it both ways. :p

Food too. Buy in huge bulk and freeze shit up. The innitial investment will offset the costs in the long run. Buy a big-ass 5 or 10 kg bag of rice at Lidl, cook 10 portions each time and freeze them in 10 bags after. Then when you need rice, you just thaw it and fry it up. Makes cooking a breeze and cheap.

I fell into the trap with con-cret creatine 6 months ago but even then I quickly went back to monohydrate when I read what a waste of money it is.

Bodybuilding can be the cheapest hobby ever tbh.

I'm just going to stop posting in this thread

EDIT - saw your edit. Checked the product and it's a pre formula with the following;

Dextrose, Creatine Monohydrate (Creapure®), BCAA, L Glutamine, Taurine, Inulin, Flavouring, Citric Acid, Colour (Carotene), Sweetener (Sucralose).

Been taking it ~7 weeks now and have noticed a difference.

Does it say how much of each is in there? Sure it's not a placebo either?

I get my sugar from fruit and honey so I don't need the dextrose. Glutamine has been debunked as a bodybuilding supplement. Creapure is ofc amazing but you get all the BCAAs you could need from whey and dairy and I wonder how big a dose it is.

You could go way cheaper and just get Universal's creapure and have that while you're having your fruit

[Molzie]

bulk is over. now for a 6 week cut.

I was thinking about trying a cycle of creatine. What are folks experience with this? Do's and don't s etc...

[Genevieve]

Don't cycle off it. It's completely unnecessary. Especially when you're gonna cut, you'll want all the strength you can get.

[garethom]

Yo Gene (and possibly Wub) need some advice. I've bulked to around my target weight, (86/87 kg). Now wanna work on stripping body fat but maintaining as much size as possible.

Here's my current diet from bulking:

Breakfast: 2 x Peanut Butter on toast, 1 x Banana
Mid-Morning: 75g of mixed nuts and fruit/bombay mix
Lunch: Brown rice, chicken/turkey, vegetables (not sure on weight, fairly big portion)
Mid-Afternoon/Pre-Gym: Couple of pieces of fruit/just some sort of high energy snack
Post-Gym: Protein shake, 2 scoops with water.
Dinner: Varies nightly

What sort of foods can you recommend? Also, what sort of exercises are good for stripping fat (baring in mind that I wanna maintain my size to some degree)?

Thanks all!

[Genevieve]

Food doesn't matter, it's the macros that do (protein/carbs/fat) and how much of them you eat. What type of food you eat and how much of it depends more on what portion sizes you enjoy, subjectively and how full you'd like them to make you. If you still wanna eat a lot, you'd wanna stay away from calorie dense foods.

Losing weight (vs gaining weight) is a matter of overal CALORIES. A caloric deficit creates a situation where your body burns mass. This deficit can be created by either eating less, or excerting more energy (exercising, or any activity for that matter). This mass can be mostly fat or muscle depending on how you approach it. If you want to KEEP muscle, you should just lift heavy the way you are and eat a lot of protein. Lifting heavy signals yoru body that it needs those muscles and eating lots of protein will help spare your muscles from being burned up.

Essentially, to lose weight, you should do EVERYTHING you're doing now, except eat less calories. Except, you should still eat enough fat to stay healthy (0.40/0.45 grams per lb of bodyweight) and enough protein to keep your body from burning muscle from workout (a little more than 1 gram per lb of bodyweight). So you'll wanna decrease your carb intake, any carb, until you're in a caloric deficit.

Read this carefully and calculate how many calories you need. Using the numbers I gave you for fat and protein, you need to eat around 76 grams of fat and 190 grams of protein each day. The rest should be filled up with carbs. You should be losing no more than 1 lb and no less than half an lb per week. If it's more or less than either, adjust your calories! And weigh your progress once per week on an empty stomach (and an empty colon :p) at the same time to gauge how you're doing.

There's no specific fattening or trimming foods. Protein does help raise your metabolism slightly, as do fibers, but generally it's more about what macronutrient you eat (protein/carb/fat).

[garethom]

Thanks man, will be looking at this today! #fuckwork

Much appreciated.

[Forth+Back]

This is handy for working out macros, it's branded as an IF calculator but it's fine for normal calculations. Plenty of options to work with.

http://www.1percentedge.com/ifcalc/

[Genevieve]

Thanks man, will be looking at this today! #fuckwork

Much appreciated.

It's cool dude! Buut btw, in yoru first week you may lose up to 3 or 4 lbs or more'this is waterweight from your muscles depleting their stored sugars in water. Don't adjust your calories when that happens yet!

[ezza]

so, i wanna loose a little weight, been running/walking and doing home exercises (cant afford a gym membership atm). What i wanna know is... if you eat too little can it have the opposite affect and actually stop you loosing weight, like your bodys trying to hold on to fat stores cus it thinks its not gettin enough food?

that macro shit confuses me so much, i can never work out how much to eat or what to eat. I weigh like 95kg, 6"2 and im 21

my pt mate reckons i need to still be eating quite alot even tho im trying to loose wight because of my size

but 2000 calories seems alot when 'dieting'

afjbasfibsld

[Lye_Form]

so, i wanna loose a little weight, been running/walking and doing home exercises (cant afford a gym membership atm). What i wanna know is... if you eat too little can it have the opposite affect and actually stop you loosing weight, like your bodys trying to hold on to fat stores cus it thinks its not gettin enough food?

that macro shit confuses me so much, i can never work out how much to eat or what to eat. I weigh like 95kg, 6"2 and im 21

my pt mate reckons i need to still be eating quite alot even tho im trying to loose wight because of my size

but 2000 calories seems alot when 'dieting'

afjbasfibsld

Best way to diet imo tbh imo is avoid high carb food, you can get carbs from vegetables like legumes. Don't worry much about fat (most bad fatty food is filled with carbs). in fact you need a decent amount of fat to help you lose weight (nuts are good) it also keeps hunger down.

Also take it easy one day a week (or even over the weekend). or you will start to go in famine mode and actually put on any weight after you stop dieting.

Also try and not just 'go on a diet', turn it into your new long term diet as much as possible (or at least cut the really bad shit out and include more veg)

Eat as much as you want, just pick the right meals.

exercise for losing fat try and do weights (or even body weight exercises) heavy and compound lifts, basically the heavier the weight and the more you move is = more energy used, so use big muscle groups.

I'm down 3 1/2 stone since jan