Working Out....

[Molzie]

Lol your right. I'm on a almost all protein diet-food and protein shake, and I can't stop farting or having to shit 3/4 times a day.

why have you cut carbs and fats dude? From what I remember seeing of your pics here, you've hardly got any BF

I'm not fat but just want get some abs going on my stomach, that's why I'm trying lose a bit of weight then gain some mass and muscle.

What sort of foods do you recommend?

watch this video. scooby knows

[Molzie]

just fucked my back being stupid at the gym

[CreamLord]

Aww bby

[nobody]

Lol your right. I'm on a almost all protein diet-food and protein shake, and I can't stop farting or having to shit 3/4 times a day.

why have you cut carbs and fats dude? From what I remember seeing of your pics here, you've hardly got any BF

I'm not fat but just want get some abs going on my stomach, that's why I'm trying lose a bit of weight then gain some mass and muscle.

What sort of foods do you recommend?

watch this video. scooby knows

Yeah that guy is the best for recipes, the lentil and salsa one bad farts tho

oh and just drink water man, or if you have to drink booze socially just drink the lowest calorie stuff possible

[soronery]

ok so for intermittent fasting

say i do 16/8

does that mean during those 8hrs i need to get my full macro/micro intake for the day

so assuming 200lbs

Calories/Protein/Carbs/Fat
2772/277/242/77

random numbers not accurate just for the purposes of this question

[rockonin]

Lol is that you Wobbles? Lol

[ezza]

first time i did proper cardio today after not smoking for a month

really noticed a difference

also you guys still get doms? i get them for legs but nothing else, and i really love them

like i seriously try my hardest to fuck myself on the last few exercises of each body part and i still cant seem to feel sore the next day

[soronery]

get doms mostly on my legs and triceps

particularly tris as the moment as doing push down variations where you hold fully extended for a few seconds at the bottom of each push

which fucking burn

[nobody]

i get doms in my traps big time, and forearms

[garethom]

I did hang cleans last friday after a couple of weeks of not doing them, traps are still aching now. Never get doms in triceps, get it mostly on chest and quads.

[soronery]

assisted weighted pull ups

of course

it seems so obvious now

[garethom]

Assisted, weighted pull ups....

Was on the bikes doing some cardio yesterday, two newcomers were next to me, probably about 17/18 I guess. Talking like experts even though they've had a membership about two days. Weren't really paying attention until I just hear one of them go: "Squats? With your legs?!". Their workout plan seemed to consist of Arm Day and Leg Day.

[Molzie]

I'm starting to see good results from IF. Not so much on the scales (I've dropped around 1.5 kg) but I'm looking muuuch leaner and getting better core definition. This is by far the easiest method I've tried cutting. I'm still consuming the same amount of calories but I've cut back on alcohol and I have done a couple of extra cardio days (3-4 days lifting/2 days cardio). I'm going to stick at it for another 5 weeks and try to get down to 12%.

[wobbles]

nice dude, im having similar sucesses

[CreamLord]

I need to train my legs more, cause I do them like once a month or something like that but then I train them hard and then I'm a cripple for a few days

[garethom]

I'm starting to see good results from IF. Not so much on the scales (I've dropped around 1.5 kg) but I'm looking muuuch leaner and getting better core definition. This is by far the easiest method I've tried cutting. I'm still consuming the same amount of calories but I've cut back on alcohol and I have done a couple of extra cardio days (3-4 days lifting/2 days cardio). I'm going to stick at it for another 5 weeks and try to get down to 12%.

Basically exactly the same thing happening here.

[ehbes]

I'm starting to see good results from IF. Not so much on the scales (I've dropped around 1.5 kg) but I'm looking muuuch leaner and getting better core definition. This is by far the easiest method I've tried cutting. I'm still consuming the same amount of calories but I've cut back on alcohol and I have done a couple of extra cardio days (3-4 days lifting/2 days cardio). I'm going to stick at it for another 5 weeks and try to get down to 12%.

im at 6% get on my level

[soronery]

know i already asked this

but with intermittent fasting youre basically eating your entire days worth of food in an 8hr window

and nothing outside of that

[garethom]

That's how I understand it. Seen a few sources now say you need to be fasting for at least 16 hours, so yeah, 8 hours or less window.

[Molzie]

yeah, I haven't changed my diet but you still need to be at a caloric deficit for the best results