Squat Form Critique

Ravenfraust

1

29 daysRavenfraust (7): Hey guys, Just started lifting again after a very long time. I realized my squats have become quite bad. I feel like I am leaning too forward with butt wink and not breaking parallel. I've had videos of me squatting from a long time ago but my form is still the same. I read about ankle mobility and I did some wall test. I Couldn't touch the wall with my knee with my toes 5 inches apart from the wall. Plus my heels go off the ground and I...

Important Advice and Useful Tips on Hiring Personal Trainer

robinsonsjacob

1

1 yearrobinsonsjacob (1): Today, you can see that there are many people that searching the methods to stay fit. For their needs, a gym with best and experienced trainer is an excellent place. Anytime Fitness Personal Trainer is professional in the world of fitness and gymnasium. They fix goals and set workout regime for the people who consult them. In return they charge fees for their services. Personal Trainer assesses their client on the basis of their height, weight...

Want to enter a bikini competition..

ewhite

9

1 yearjennaf (1): Have you participated in this year's competition?

Horrible shape, unsure what to do

horrificShape

3

2 yearskickinchicken (8717): The first thing you should do is take your honest measurements and get a set of calipers to check your actual body fat. Then remeasure periodically if you really want to know your progress. If you don't then you're just guessing and that's the biggest reason why people don't stick with it. I'd tell you that your split is all wrong but at this point as long as you're sticking with something than go for it. But if you really want to train...

Cardio Motivation

randallkevin

9

2 yearsfitnessfreaky (1): Motivation comes with dedication when you love what you are doing. Thats why you should choose a sport which you actually enjoy rather then just doing what is most effective. I can highly recommend BMX riding for your cardio workout, as the ability to always choose new routes or try different things. keeps this sport fresh - at least for me. In addition, there a lot of great bmx communities out there like the guys from here. The technerds there...

Fat Loss Help Needed!

kbahramicc

14

2 yearsFiremanSi (42408): @allu bollox... cause if I smoke a joint id want to eat everything in the room. Adherence is gone... hellooo malteasers and jelly’s.

Where should I go from here?

adaw1

10

2 yearsLiftingLawyer (4): Just having a laugh My advice: 1. Ripped and big is not easy naturally 2. Condition is all diet 3. High condition cannot be permanently maintained 4. T-Nation 666 sprint routine is the best thing you can do in the gym to lean out 5. Add loads of volume to your weight training 6. Good luck!

Workouts and Sports

acoble02

5

2 yearsacoble02 (10): Any other opinions? I know I need to raise my calories up. But since I’m so active outside of the gym, should I do less days in the gym to give me more recovery time? Like a 3/4 day workout? What do u guys think?

Do I have enough muscle for a cut?

conraja

8

3 yearseknight (58109): No time to eat? C’mon bro, that’s not like having to make time to train. It takes 3 minutes to eat a pop tart and bottle of milk. If you want it, you’ll make it happen. If you don’t you'll make excuses. Not working out a way to fit meals in is no excuse to start a cut when you’re you don’t have enough muscle to start with though. -3X

Pec Tear = Comp prep over. Continue shred?

skinnykant

8

3 yearsMick_MPH (1): @skinnykant There are many variables that will be at play to continue a cut and retain your muscle - You said you increased your calories. Go up to baseline and leave calories there for atleast 2 weeks. Due to being in a deficit for so long your metabolic rate would of slowed. Not only this you will re-sensitize hormonal balance. Studies show re-feeds don't have to much of effect on the metabolic system. You need food increased for a longer...

Time to bulk?

Brecksderby

6

3 yearsjostrosky (346): @Brecksderby well if you want more define abs then you will have to stay in a caloric deficit for longer. If you want to bulk then you would have to eat in a surplus and you will gain some fat.

[Help] - Male, 24 y/o, 191cm, 211lbs. Lean b

Nathan93

3

3 yearseknight (58109): Bulk like your life depends on it. -3X

Dropping Calories on Rest Days

skinnykant

7

3 yearsjostrosky (346): @salokin2 I know. it was a progress pic for my coach and buddy photo bombed me.

Should i Cut or bulk? 177 pounds and 6.1

santiagotermi

6

3 yearsskinnykant (1): Bulk. Always Bulk.

Water Weight While On Cycle?

TheSociaLToasT

3

3 yearseknight (58109): Wrong forum. -3X

Carb Cycling Advise

cuban73

2

3 yearswannabemuscular (33216): https://lettucetalkblog.files.wordpress.com/2017/05/carbs2.jpg

I need some encouragement guys...

TootCRoll

13

3 yearsJacksonBern (1): Hey. My father was overweight and testosterones helped him. There is information about this: The subject of testosterone therapy for weight loss has been discussed for many years, with medical science weighing in on both sides of the debate. On one side, numerous studies have shown that obese men who received testosterone injections lost weight, and gained an equal amount of lean body mass. On the other hand, some doctors have questioned...

How to take HIIT workout to the next level??

onyxac

4

3 yearsFiremanSi (42408): U shouldn’t be doing weights or strength work as I call it in a high intensity capacity as it will result in injury. That’s why CrossFit has a 25% increase in pec tears..

Should I begin with a Bulk or a Cut?

randallkevin

7

3 yearsrandallkevin (22): You've caught me there. I do want to get bigger then. And then cut down my body fat. I get it now. If I don't BULK ... and grow my muscles, than there won't be anything there to look more toned. The CUT then cuts the additional fat gained during the bulk. Thank you for helping me understand the purpose of a bulk better.

First Comp Prep

swollenscott

16

3 yearsswollenscott (571): https://www.stronger247.com/cached/a336c64134c683d5921a4c5c081f5a39.jpg A little squat motivation ;) ;)

Tell me what you think

acoble02

5

3 yearsframe (73): If you prefer to work out with weights twice per week then it's definetely better to go with full body and to choose strenght routine from faq in stickies. If more, then routine you posted is also fine as well as pull push legs, if you do upper/lower/upper, better not to go all into horizontal pulling, but maybe first upper day - vertical pulling 2 movements, second upper day - 2 horizontal if you want, or mix them like 1 horizontal and 1...

Should I cut or Lean bulk? Advice/PICS

NoviceKev

9

3 yearsmikew (11494): @NoviceKev if you calculate your BF% based on the 1RMs you give http://www.strongur.io/body_fat_calculator/) it would suggest a much lower BF than 16% but your pics don't seem to support that so it's hard to give accurate advice. I'm not saying that calculator is 100% accurate - it's only an estimate - and it could be way off in your case. So take it with a grain of salt... My sense is that a program focused on building strength will give you...

Body fat estimate help?

Fletch7878

22

3 yearseknight (58109): https://www.stronger247.com/cached/746e905682d521fc368ecef93ab09c0f.png -3X

Abs

Humblelifts

8

3 yearsNorIda (46958): Life is hard It's harder when you're stupid. Lol. You must have a fat head, cause that brain muscle of yours isn't burning anything.

Intermittent fasting, need help guys?

AxlSalvator

13

3 yearsJesus (166): @AxlSalvator lol Shame on yo name

Help me guess my body fat

Johm7866

7

3 yearskevinscott (1): Do yo have any experience with diabetes problems ? I found this article researching for myself. http://bit.ly/2eYobAm What do you think?

How to be 7%BF and under naturally

anteis99

7

3 yearsJsn3004 (3265): Of course you'll feel small. You're a natural trying to get to 7 percent bodyfat and below. Not only is that very unhealthy, and not only will you look flat and like you don't even lift especially with a shirt on, but it's not sustainable. For all I know your estimates are accurate or wrong. You'd be surprised by how many people overestimate how lean they are in terms of bodyfat percentage. But if you really are 5'11, 173lbs and have a bodyfat...

6 Months Bulking....should I cut back?

bflare

5

3 yearsKellyKapoor (1): I would try cutting a little bit and building back up from there. a great supplement to try that will help you with fat loss is lipodrene dmaa, a friend of mine used it and saw results at about the two week mark https://www.samedaysupplements.com/lipodrene-with-ephedra-by-hi-tech.html

Would I be spinning wheels if I cut now?

TTPD

5

3 yearsjostrosky (346): @eknight he's asking permission like someone else runs his life. I really don't know why people ask for advice get it and still try and convince them to say its okay to do what they are wanting to do.

Clen dosage!

ontheshreds

9

3 yearseknight (58109): Just popped in to point out that you can lose weight and still be a lazy fuck looking for a shortcut. The two are not mutually exclusive. -3X

MY NATURAL 2.5 YEAR TRANSFORMATION

FB7

1

3 yearsFB7 (1): clickable textThis video is my complete story of my fitness journey from the get go. Please give it a watch

Cut somemore? Advise please

Gustoftw

6

3 yearsGustoftw (1): Thanks you guys for the advise! I will go for the bulk after going back to maintenance! Time for food finally!

Advice on last part of my cut

strengthathletics

16

3 yearseknight (58109): @jamiee321 you plan on being a real contributor here or just spamming every thread you can with links to your site? -3X

Cut Meals

adrixx

7

3 yearsAoverto7 (310): @adrixx The hands and feet are the two places on the body that have what's known as "thick skin" because they have an extra layer of skin cells. Sounds like you got some weird skin on your lower abdominals.

Needing some advice

Dorich

93

3 yearsDorich (454): @Salokin Thx. :D

Tips on how to Harden the stomach

Spencer1104

3

3 yearsjamiee321 (4): Here is one I found the other day https://blog.dukesgym.com.au/blog/workout-awesome-abs/ I've only done it twice but the day after my abs were so sore!

Dieting

Ahmed96d

20

3 yearsjamiee321 (4): I would suggest trying to increase your sleep duration/improve your overall sleep patterns. Sleep is such an important factor in recovery and fat loss.

3 day diet 10 pounds loss

jackhammer

11

3 yearsjackhammer (10): maaaaattteee...!! stop being a wasteman! jesus!

Diet help

jflynny17

10

3 yearsjamiee321 (4): I don't really think you need to up your intake as you're already in a surplus. It has only been a few weeks, so you aren't going to see a drastic change in fat/muscle gains in such a short amount of time. If anything, I would be looking at adjusting your current training program. Ensure you are lifting with enough intensity and recovery.

hi

harvey98

3

3 yearsKellyKapoor (1): hi

How many weeks more should i cut?

Oskidur

7

3 yearsDorich (454): Congrats on your progress. What's your height? And post a few more pics.

Need some advice for cutting

Wannabelean

8

3 yearsWannabelean (1): Thank! I'll progressively increase my Calorie intake to have at most 500 cal deficit.

Gaining too much fat on bulk?

LiamChecks

4

3 yearsSalokin (877): 19 pounds in a 21-25 week period may be a little fast, but not too bad for a newbie to the game. If you feel fat gain is a little more than you'd like, you can always lower your calories a bit. Lower by 100 cals/day at first, monitor strength and scale weight, adjust accordingly. You can lower that protein level a bit as well. Not much use for more than 1 gram per pound of bodyweight, especially in a bulking phase.

How's my diet?

acoble02

19

3 yearszhouchunzi (1): ====================================== Hello, this post I 7 months ago to reply, I have been busy fitness to lose weight, did not notice Huitie, I am sorry, I recently lost a lot of fat, ready to eat protein powder muscle, this drink I drink The effect is good, aloe no side effects of any drugs, the body is good, I drink the version of sugar, exercise supplement sugar, moisture, aloe pulp is also conducive to the absorption of dietary fiber, the...

Refeeds.....

Jreay4

6

3 yearsjamiee321 (4): If you are still dropping bf then there isn't a need for them. Cheat meals, however could be introduced every 1-2 weeks if you do want the mental benefit that comes from eating an non-tracked meal.

Carb cycling help pretty please

Berriertobeast

35

3 yearspdobdfgeater (1): How to get rich out of trouble Today's generation of Maldives is unwilling to work, but who wants to eat dozens of hours a day at work. There comes a solution. The dream of every young man. Money for fun. There comes a new social network lulter. Make money for both the fun and the lulter Presentation for new social site ! Who is lulter Lulter is new social site from slovakia and representation from New York in year 2018 Do not work and get...

A newbie log

Ahmed96d

13

3 yearsAhmed96d (28): 4/7/2017 legs Squats on smith machine 80kg Leg press 120kg Romanian deadlift 50kg, does this exercise put a strain on lower back? Hope someone tells me, would be thankful. Was a good workout overall.

BF % estimate and muscle loss during cut

leonardont

8

3 yearsleonardont (1): Thank you all for the advice - I will follow it! Have a good eve

Clen shakes not stopping

aadz205

3

3 yearsaadz205 (1): Sorry, I don't know my way around the forums atm, I just need some reassurance to get some sleep atm hah

An unusual request

bronnblackwater

9

3 yearskickinchicken (8717): @OP why don't you just go to some model forum that will accommodate you more? Fitness models come here. Your goals are not fitness oriented.

Newbie needs help/advice cutting

Drizzy

8

3 yearseknight (58109): You could leave it alone based on your personal tastes or split the calories evenly between fat and carbs. The extra protein won't hurt you, it's just more than you need. -3X

Refeed Frequency on 900-1000 calorie deficit

Jreay4

5

3 yearseknight (58109): You're 148 pounds. If you lose weight, you're not going to look aesthetic (whatever that means); you're just going to look skinny. You need to put on some muscle before you think about cutting. -3X

Caloric Deficit

Wannabelean

6

3 yearsNorIda (46958): Read the FAQ. It's literally in there. Which is why he directed you to it.

Girlfriend birthday gift Zebra Eating A Lion

kills896

1

3 yearskills896 (1): http://www.customizedmagicmug.com/images/large/Animal-Magic-Mugs/CC731684351.jpg These color changing coffee mugs make a great gift. Add a personalized image to create a fantastic looking, and functional, keepsake. If you like this Custom Magic mugs. Plese chick my site: customizedmagicmug.com.

Continue cutting?

Sendsol

4

3 yearsFiremanSi (42408): @Sendsol if u had not much experience before January there's a good chance it in the newbie phase with gives u the chance to take advantage of that unique window. Where u can gain weight and recomo to look better. Also if u cut more weight u will just look malnourished not ripped... u haven't built abs to try dig them out to see them through a big cut !! So now I'd reverse diet into a bulk. Make sure ur doing a solid full body or upper lower...

I should bulk or cut

Fujitor

6

4 yearsNorIda (46958): You should cut. Cut your wrists for asking such a silly question BULK FOR LIFE

3 Years Natural Transformation

LauchaArriagada

1

4 yearsLauchaArriagada (1): clickable text

Cutting improvment better than first cut

dollar12786

9

4 yearseknight (58109): Still unclear. What does "grams per body weight" mean? Per pound of body weight or per kilogram of body weight? Either way, nice work making the commitment to start tracking. -3X

First fat loss stall

SnackIt

4

4 yearsBeans (4204): Height and weight? Have you tried re-feeds? They can often do the trick.

Cut in winter bulk in summer

Humblelifts

2

4 yearsJsn3004 (3265): Why would any specific month out of the year make it harder on one to bulk or cut? So if it's September 27th you have problems cutting, but once it hits October, then it's smooth sailing?

Cut + strength loss

johnb46

10

4 yearsjohnb46 (10): I just hit 280 about a month before at 198. generally at around 168lbs with low body fat i maintained a 250 bench or so. Im currently at 188 give or take from 198. was hitting sets of 6 with 225 weekly, then all of a sudden got a single set of 3 and had to drop weight to 205. No where near 10% BF yet still a ways to go but my bench has always been very sporadic and generally terrible. Ive worked the movement for 7 years and been...

What would you do?

BigMoney

2

4 yearsJsn3004 (3265): In my opinion if you're able to count your calories i'd just do a slow bulk. I imagine it being very difficult to cut if you can't prep some food. I wouldn't put much emphasis on an exact number though. It just seems like an arbitrary number saying "sub 10 percent". I'd just go off of how you look in the mirror. And as a natural, the lower you get from 10 percent bodyfat, you're going to look more flat.

Belly fat?

zomfroot1

1

4 yearszomfroot1 (16): Hey guys and girls. I'm just dropping a link in here for those of you who may be in need of some extra help. This is a workout program designed for men and women. http://76724r2gqn-nuvb9m7qcl73n4m.hop.clickbank.net/

Cutting

Ckenne5239

2

4 yearsAoverto7 (310): For starters, you need to be eating in a slight caloric deficit. Do you know what your maintenance calories are? Your protein levels should be higher than when eating in a caloric surplus, 1-1.2g/lb of body weight would be sufficient. This is going to help prevent catabolism of lean body mass. Also, the slower you can diet down, the more beneficial. Increase your NEAT and don't add in excessive cardio until it is necessary, depending on how...

Cortisol effect

Lilfitgirl

8

4 yearswannabemuscular (33216): Great. How about some progress pics? :)

How can we improve your meal prep experience

bblbtt007

1

4 yearsbblbtt007 (1): Hey everyone! I'm working with a design team at UCSD to create a service that eases meal-prepping for individuals. We created a few user scenarios and sketched them out as storyboards. Some feedback on them would be awesome! (Excuse our crappy drawings lol) https://goo.gl/forms/WpKHP3k4dLlEQlk83

15 to 10 bodyfat?

SnackIt

10

4 yearseknight (58109): The one you enjoy most. -3X

i should stop bulking or not ?

bodyfatkiller

9

4 yearsbodyfatkiller (1): LOOOOOOOOOOL Dear god, thank you.

I need help

RyanMorgans

4

4 yearsrobinxchrom (22): u need to bulk for 1-2 years. eat in a surplus, find a good training program, progressively get stronger month to month, aim to gain 2-4lbs a month and dont sweat it. ur too young and inexperienced to have to worry about micromanaging this stuff. just learn to enjoy the gym etc.

Looking to lean up

Tmacca

4

4 yearsjostrosky (346): @Tmacca I;m with @FiremanSi, that is a lot of weight to gain in a short period of time. Where you dirty bulking? There are smarter ways to bulk i.e. adding specific amount of calories to maintenance then seeing what it does then make adjustments. It's difficult to determine how to approach this. What i would do is take the caloric intake that you are consuming right now and subtract 500 calories. Then adjust your calories each week to the point...

Bulk or Cut?

RyanMorgans

15

4 yearsjayjay770 (1): You're 15, so just lift a way that makes you happy and want to continue lifting, and eat healthy and clean and just eat a lot. Maybe add a protein shake to your diet.

Is this good?

RyanMorgans

14

4 yearsjostrosky (346): @RyanMorgans dude there is no magic number, um sure why don't you start there and stick with it for a couple of weeks and then come back. If you don't gain anything then add 500 calories and if you lose then add another 500 calories.

Peptides racing heart beat

jvett

3

4 yearsTedDansen (10): I get a little flush and lightheaded 10-20 min after injecting until I eat something, but it doesn't last after that. Certainly not through the night. It sounds like you might have an infection. If you don't feel better within a day or so I would go to the doctor.

Body Fat estimate

Markypjr

2

4 yearsFiremanSi (42408): 15-17% I'd say dude !!

BEST for FAT LOSS:CARDIO VS WEIGHT TRAINING?

MoAmiri

4

4 yearsKyleMurphree (1): Nice. Thanks for sharing

Diet advice Read pls

jflynny17

6

4 yearsjostrosky (346): I was going by what you intake now. i typically go with 1.15 gram/lb of body weight so its a little more . you can adjust and take off 15-20gram of protein and move it over to your carbs because they are both 4 calories per gram or you can take it from protein and move to fat but fat is 9 calories per gram so only a couple grams of fat

Macros cutting

SnackIt

24

4 yearsSnackIt (76): @FiremanSi decided to do that instead, keep calories same each day and same amount of cardio, but on my rest days have an goal of taking my dog for a long morning walk every rest day and maybe do some abs at home, just increasing my activiy and dont sit so much on days off.

Extra Cardio when Cutting?

CaptainKanter

2

4 yearsFiremanSi (42408): Ur goal when dieting is tonne eating as much as U can while doing as little cardio initially as U can. Ur paying to much attention to ur peri nutrition which won't matter too much in the long term for u. Drop back to maintenance calls for a week see how u are. Too much cardio can increase ur chance of loosing muscle while in the deficit. I wouldn't be worry about cardio just yet. What u can do though is increase ur NEAT which won't have too many...

Need bodyfat percentage estimation please!

JohnDoe

5

4 yearswannabemuscular (33216): @JohnDoe How old are you? Looks like you have gyno.

Is this a safe weight cut???

Nick331999

3

4 yearsKansas___Boyyyyy (3361): I'll give you some second hand advice. My cousins both Texas state champions in high school wrestled in the 103 class for fucking ever. They were god damn skeletons. They did good but never really won because they didn't belong there. Then a good high school coach got a hold of them and they wrestled in the 142 and i believe its 135? They both became state champions that year simply because they weren't fucking depleted all the time. They were...

Meal prep, how to divide macros on a cut?

jeff12

2

4 yearsKansas___Boyyyyy (3361): whatever you need to do to not cheat

Eating 1500 calories for a month.

LBC47

11

4 yearsDorich (454): @LBC47 - While there certainly is a limit to how much fat you can burn in a day, that limit is definitely not a -500 kcal deficit, especially if you are eating and training right. Furthermore, the higher your body fat is, the larger the deficit you can easily / safely afford. Fat mobilization and oxidation are complex subjects that too many people oversimplify. The famous "31 kcal per pound of fat" rule comes from a study that did not...

Rate my body bros

RianAdrian

69

4 yearsSOLARSUPLEX (8314): Did you ever post leg pics?

Cutting

Nbanfl

6

4 yearsNbanfl (7): @Dorich thanks for the help, much appreciated.

Cutting macro check.

SnackIt

8

4 yearsEagleRare10 (838): Others are more knowledgeable than I on macro ratios and counting, but I think it looks like a reasonable place to start. Protein may be a touch high, but not outrageously so. I think getting the total cals right will be the most important thing. Have you been tracking for awhile to make the 2700 maintenance guess, or is that based off some calculator? Just weigh yourself in the morning, after urination, before breakfast and track how your...

Do they work/help?

sjfit

5

4 yearsgetfit24 (43): I took thermogenic pills a while back - I did sweat like crazy, but it gave me really bad allergies too (idk why!) plus I think all the sweat was just water retention and not really fat... So I guess you're better off without one.

Body Fat Levels... Keep Bulk or Cut?

CaptainKanter

4

4 yearsFiremanSi (42408): Bulk all day bro....

ICF 5x5 benching 3x/week

Maro12345

2

4 yearseknight (58109): If OHP bothers you, which is not uncommon, I wouldn't personally advise benching 3 days per week. I would do the following: 1. Change your 2 regular bench days to close grip bench press. It's friendlier on the shoulders and will still give you great results. 2. Add more upper back work. 100 band pull-aparts 3x per week. 3. Google DeFranco's "Shoulder Shocker," and replace OHP with that instead. -3X

No weight loss on 2300 calories - 100kg Male

Splicer06

33

4 yearsDorich (454): @Splicer06 Glad to hear you're making progress, and I'm very curious to read everything... so please make that full reply appear soon in this thread. ;) Yup, the vast majority of weight loss plateaus are merely perceived / psychological. Either incorrect calorie tracking a.k.a sloppiness, improper weighing, overestimating physical activity, very high sodium the night prior to weighing, or a combination of all these things. True plateaus,...

Upper/Lower How does this look?

acoble02

6

4 yearsJsn3004 (3265): In this case I would just do Upper/Lower/Off/Repeat. Just my two cents.

Cut or bulk?

Gtjones756

13

4 yearsRianAdrian (4): if u re gonna cut more u re gonna look like me bruh so cutttt thiiiisss shitt

Need advice. Pics included.

extrasauce

13

4 yearsTedDansen (10): I don't think your program is going to make a difference in your progress. If you don't like it then change it, but push/pull/legs is fine and upper/lower is also fine.

Reverse diet for weightloss

Hannahgetsshredded

4

4 yearsSalokin (877): Wish you the best.

First week of 2017 diet done, what now?

JaakkoKK

3

4 yearsJaakkoKK (1): Made my 2nd week check-in today and the weight loss was 0.8 kg. I kept calorie in-take at 2800kcal on training days, but reduced off-day calories to 2500kcal. Currently weighing 85.7 kg and about to do the next check-in in the next thursday. I tried to begin this diet with a slightly higher calorie in-take. After this diet I am gonna hit the first reverse diet ever in terms of increasing my metabolic rate. Already excited if it really gonna...

What to do in my case??

Ely

2

4 yearswannabemuscular (33216): We have no idea what you look like so really can't give any advice.

Bulking and Shredding: Macronutrients n Cals

jflynny17

7

4 yearsMakerLing81 (1): Hmmm, I am not quiet sure about it.

Need help converting liquid clean

brian2345

7

4 yearsSOLARSUPLEX (8314): As a formerly 600lb fat female, i take great pride in the fact that you called me skinny.

Need diet Advice plus Abs workout Advice.

Riku

2

4 yearsYeags (1144): Read stickies lots of info...

New Eric Helms Interview

AnthonyDee

1

4 yearsAnthonyDee (1): New interview with Eric Helms​: https://www.youtube.com/watch?v=a9s4p3VZGZE&feature=youtu.be "In this interview, we discuss: - Evidence Based Practice - Flexible Dieting - Dual Athletes (powerlifting & bodybuilding) - Nutritional Periodisation for Bodybuilders - Post Competition Psychology - Cardio in a contest prep - Autoregulation & the RPE scale - Whats next for 3DMJ."

Ketogenic diets for fat loss

AnthonyDee

6

4 yearsAnthonyDee (1): Yep, this.

James and Bret on individual differences

AnthonyDee

6

4 yearseknight (58109): Absolutely everyone should do cardio- despite minimal differences in energy expenditure, if someone is looking to create a calorie debt, there's only two ways to do that- eat less or be more active. Avoiding cardio because it may make a 1-3% difference in energy expenditure is nonsense. -3X

My cutting diet (Looking for advices)

Jeffr

7

4 yearsSOLARSUPLEX (8314): Yes assuming you don't have any mood issues. Fats are important for hormonal balancing in the body. I would always favor carbs over fats unless it affects you negatively. Try it for a few weeks and report back with overall mood energy levels.

Calories in BCAAs

AnthonyDee

1

4 yearsAnthonyDee (1): I think this is the first article I've seen that provides research on the caloric content of BCAAs and explains why supplement companies label their products the way they do! https://myoleanfitness.com/do-bcaas-have-calories/

Macros for cutting

VictoriaAlexis1

4

4 yearsWest165 (574): Do a bit of research on leptin and refeeed days. Your body is probably getting used to the drop in calories. 450 calories under isn't as bad as I thought it would be, 1400 calories just seemed a bit low. Then again I'm 60+lbs heavier lol.

Cut pr keep bulking?

Betin135

2

4 yearsYeags (1144): Keep bulking!!!

Why fat loss diets fail

AnthonyDee

4

4 yearsAnthonyDee (1): rekt

Cutting

Jaxbhoy

2

4 yearsSalokin (877): Surprised I got here first. Ok, first of all, welcome @Jaxbhoy Second, please read the faq's and sticky threads thoroughly. A lot of work has gone into them to help out people new to the forum. Third, please use punctuation. It will make your posts and questions easier to read. And lastly, your calories are already VERY low. My guess is that you are already on about 800 calorie a day deficit, maybe more. DO NOT LOWER CALORIES ANY...

ICF 5x5, and how to cut?

Oslo1234

1

4 yearsOslo1234 (1): clickable text That was my old thread. If I cut @20% deficit, so at a deficit of 750kcal/day, can I still gain muscle/strength while losing fat? I'm 185lbs, and currently bench 115x5

Bulk didnt work properly. Cut?

Oslo1234

5

4 yearsAnthonyDee (1): Nutrition: - Caloric deficit (enough to lose on average around 1% of your bodyweight per week) - Around 1-1.5g protein per pound of lean body mass - Fill the rest with carbs and fats according to personal preference - Aim for 3-5 protein feedings spread evenly throughout the day Training: Any routine with sufficient volume, frequency and intensity that hits all major muscle groups. Personally, I like Lyle's GBR, ICF 5x5, etc.

Cutting for 5 months with no huge changes

tman87

13

4 yearstman87 (4): That's what I'm afraid of. I do want to bulk but I don't want to do it with +10% bf because I don't want to add fat on top of fat. And you could be right about losing the water weight fast. My first week I lost about 4 lbs.

What can i take to get shreeded

J0rg3l

8

4 yearsTedDansen (10): What peptide are you looking at? I've taken a lot of different peptides and never saw any fat loss benefits. I wasn't looking specifically for that purpose though, it's always been joint recovery for me. Running a cycle will help, but honestly if that's the best you can do on just a diet, your diet probably sucks and you should fix that first.

before and after pics!

fit66chevy

1

4 yearsfit66chevy (13): Lets see some before and after pics! Post pics of before AND after when you first started until now....

Getting back into it!!!!

fit66chevy

11

4 yearsfit66chevy (13): Upped my diet to 3000 calories a day and swapped to this workout by Eknight. Bench is up around 260ish SLOWLY gaining muscle I will stick to this for 8 weeks and monitor my weight If I still weigh around 207 and have not gained much muscle I will up my calories another 250.....BUT that being said I should be at a surplus now. I log my weight and what I eat everyday. Im seeing good gains and im really enjoying the workouts. ...

When should I start cutting, advice needed

stichguy

5

4 yearsJesus (166): Rule of thumb is to start cutting when your eye lids start storing fat.

Would this work?

acoble02

2

4 yearsNorIda (46958): Why don't you acknowledge the eating problem you have. Eat smaller amounts of the servings you're already eating. Or you know, stop eating like crap on the weekends. You can't out train a shitty diet.

Bulking and diet clarifications

jflynny17

6

4 yearsYeags (1144): Keep bulking put on quality size then cut...

Protein before bed for more muscle

AnthonyDee

5

4 yearsAnthonyDee (1): haha I assume they wrote it like that for clarity, since you could, for example, divide your protein into 3 equal-sized portions, but you may have all of them during the first part of the day rather than spread it out! :)

GF's long time cut and impaired metabolism?

JaakkoKK

2

4 yearsNorIda (46958): Without going on too much of a rant, slowly increase calories. in this case, slowly introduce carbs. Read the sticky thread up top, carbs are your friend. I did this with my wife, it's doable, now she out lifts most dudes in our gym

What do you think my body fat % is

Gtjones756

15

4 yearsSOLARSUPLEX (8314): No, the whole point of s bulk is to not burn all the calories you are consuming. You want those left over to turn into muscle. 350 is not much when distributed over the whole week. Just 50 extra calories a day when you think about it like that. With how small and young you are. You'll blow up in no time. DO NOT NEGLECT ANY BODY PART. you'll regret it 3 years down the line when your... legs are way behind your upper body.

Advice on Diet and Carbs

Lanetrainer63

11

4 yearsHamb0 (2893): Man i'm exactly the same, haha. I have to keep myself in a leash to not just habitually going: "200 surplus, 1000 surplus who cares". And then end up regretting doing that for months :oops:

Please help me

Benchify

2

4 yearsJsn3004 (3265): Start bulking. Everyone on this forum will tell you to bulk. You're 150 and still want to lean out? If you keep cutting you're going to look like you don't lift. 2,000 calories is very low and you already mentioned that you're increasing your cardio. And stop program hoping. Stick to one program.

Curious about supplement

dazzler95

2

4 yearsYeags (1144): Probably doesn't work just eat a surplus while bulking and at a deficit while cutting shortcuts don't exist just work hard and earn it!!!

5 Year Body Transformation video

GinoBB

9

4 yearsGinoBB (22): @Hamb0 Thank you! I've been on the forums for a while, mostly lurking around hehe.

Should I bulk or cut

Zookey86

13

4 yearsEagleRare10 (838): Cool. I don't know much about PHAT, other than its recommended as a good intermediate/advanced program. So, I presume it implements some kind of sensible progression scheme, which is really all I was trying to emphasize: make sure you are progressing in weight or reps, and eating and resting right, and you will grow.

HyperAmino By Gaspari Nutrition

GYMRVT2

3

4 yearswannabemuscular (33216): @GYMRVT2 Only 5grams total of all those ingredients combined? You'd probably have to take 5 scoops to get a reasonable amount of each amino. Ripoff!

First Test Cycle

cb620

5

4 yearsSOLARSUPLEX (8314): @TedDansen Yeah estrogen is helpful, when its at the normal level. Its production is increased when introducing external test to the system. If you plan to go ahead you should make sure to get bloods done beforehand so you know what your natural level are incase anything is to come up. But you also aren't ready.

Should I change my macros?

tman87

7

4 yearsjostrosky (346): You could for a couple of weeks and see how your body reacts. But don't drop carbs

Should i cut ? PICS

Jeffr

22

4 yearsgetfit24 (43): I agree lol

Oskidur's Training Log

Oskidur

27

4 yearsOskidur (25): Big news coming up. I will get military drafted next year. So i might give up push pull legs for a 4 day upper lower if this is the case since my condition is shit.

Estimate Body fat percentage

dollar786

32

4 yearsTucane (172): This. Girls only care about mens arms, money, arguing and watching 'love actually' together until their periods sync. We men on the other hand have real interests like body composition and such:-)

New piks (cutting update) 6 weeks

dollar786

3

4 yearsdollar786 (169): http://forum.simplyshredded.com/cached/33ee952ec253a9d7ba86374d84269d6a.jpg I need too get to this body percentage but it seems like i cant get to this shape no more can someone help me plz?!!

Weighted Vest to lower body fat faster?

ryancutler

5

4 yearsdarklight79 (3088): It's just a way of increasing your NEAT. Handling that adaptation to dieting from decreased bodyweight is a bitch.

Fever and nasty cold 6 days out! Help

EvanGrunt11B

27

4 yearsEvanGrunt11B (13): I've been only doing my cardio and just making sure I'm hitting all my macros. I'm eating at maintenance until I feel better,I'm pretty jacked up on NyQuil atm haha

Anavar cycle for women?

Noname_

31

4 yearseknight (58109): So long went we understand, yes. The word you're looking for there is "repercussions." -3X

My log

finishit

5

4 yearsfinishit (1): Just a 35 min brisk walk today. Today's meals:1707kcals Protein 133g, carbs 160g, fats 46g Meal 1 30g soy protein isolate 45g oats 40g frozen blueberries 301kcal Meal 2 15cm subway chicken sandwich without sauce or cheese 1 small apple 378kcal Meal 3 1 quest protein bar 207kcal Meal 4 110g chicken breast 400g frozen vegetables mix 15g ketchup 320kcal Meal 5 380g light ice cream 113g frozen blue berries 501kcal

Should I cut a little more or bulk?

USAAZ

5

4 yearsAndyCap (118): Wow, um something about this pic looks really off. And bulk.

Protein

johnb46

7

4 yearsSOLARSUPLEX (8314): Eric helms is the king. But also I just enjoy my protein

Cut

johnb46

5

4 yearsjohnb46 (10): Yup, i weigh everything, add up all my macros and i eat relatively the same kinda foods when cutting. Sodium hasn't changed drastically either. Thats why i'm so confused lol.

Cutting guidance

johnb46

19

4 yearsHamb0 (2893): @SOLARSUPLEX @Jordan17 Thanks for the kind words both of you, that really makes me happy to hear :)

Boxing for Cardio

acoble02

5

4 yearsTR100 (1): Try HIIT method 20s boxing / 10s rest.

Should I stop cutting now?

orunraandoreo

8

4 yearsorunraandoreo (28): Thanks!

Clen vs fat burners

fitchick33

12

4 yearsSOLARSUPLEX (8314): @fitchick33 We have a FAQ thread at the top of our forum. Give it a read and post here if you have any specific questions regarding the macros or diet. Our members are pretty strong advocates of IIFYM and flexible dieting(because its the best). Whenever you come up the parts that you are unsure of after educating yourself a bit we will be more than happy to help.

How's this look for a cut?

Mpff5

11

4 yearsBlakeScar (40): Is this even real? You can suffer metabolic damage? Really? I use to starve myself to get a six pack even though I was bones and muscle I never suffered this the opposite happened and my metabolism speeded up which I never realized was my muscle burned of. For you no I highly doubt anything will happen. All I eat now I whole foods (no junk foods nothing) and I go to the bathroom just fine, I'll even say my number 2 is long but comes out soft and...

Body Composition Estimates?

spartanluke

6

4 yearsjohnnys (1): Its a low body fat.

Best Cardio for Fat Loss

Benzenunovic

15

4 yearsDylanJa (1): @pashpash i cannot see my self doing 30 minutes of jumping rope a day haha, whats everyone's thoughts on cardio post training or keeping cardio separate from training in reference to maximum muscle retention> fat loss????

Weight loss slowing down.

SnackIt

11

4 yearsSnackIt (76): Thanks,your right, its probably just water weight masking my weight loss, so i stick to my macros and hope that the water weight drops soon, so i get get a better picture where i am and more motivation... just gotta keep at it!

My recommendation on executing LI cardio

ATN_Coaching

5

4 yearsFiremanSi (42408): @ATN_Coaching From my experience especially with treadmills they overshoot by 100-150cals per session but i totally understand ur angle as being consistency is king and ur going to have a long time in ur prep to increase said calories at will presuming it wasn't a last minute decision to go on a cut.

New to Lifting Worried about Cutting Help?

blakeelizabeth

6

4 yearsblakeelizabeth (4): Thank you eknight. Appreciate the input and guidance.

***ANIMAL CUTS*** LOW BLOOD PRESSURE HELP

Hollowedzeus

4

4 yearsHollowedzeus (1): Thankyou for your help guys. If it worsens I will definetly stop but I think you may be right about the calories and carbs

What is your Favorite detox..Mine is

bri1212

12

4 yearsjamesjben (1): Hahaha what?! Best detox? Water, man. Or maybe even Green Tea as its good for many reasons, but hey, Water.

Whats a good tech to dry out n tighten skin

anteis99

1

4 yearsanteis99 (37): Hey guess so I have a question about looking tight as in skin tight. During the past 7 days out from a competition or an event. I'll load up on water for 3 days (2-3 gallons of water) zero to 40grams of carbs. thenI'll taper down the water from 1 gallon to 8oz of water 3 days out still no carbs. Then on the day before I would cut the water completely load up on carbs and I would continue to load up on carbs the day of but I would slowly add...

OPINIONS ON MY CUT

harriez95

7

4 yearsHamb0 (2893): "Only" 180g protein...? It is easily enough, and even surpassing what you need with a good margin.

Survived BB.com Seeking refuge and wisdom

MusicThings

19

4 yearsMusicThings (13): The truth has been spoken :(

Not sure what to call it

BlakeScar

22

4 yearsBlakeScar (40): Ahhh I see thank you very much then! Will do I understand can I just call you man or your user name? Well, weirdly enough I haven't lost any muscle so far and I just work out hard and eat protien as much as I can. Don't get me wrong I love carbs! Especially rice (I only eat whole no junk ever) but too much carbs will do that so yeah. I'm so far at roughly 10% body fat but my goal is 9 or 8 that should be enough to be shredded. Before I use to...

BULK SHAKES + GERMAN VOLUME TRAINING HELP

Kev521

6

4 yearsHamb0 (2893): Was probably good that you tried it out. GVT is a relatively advanced training protocol, and not great for beginners, simply because, as you say it yourself, its too hard and too much. For a beginner to grow as much muscle as possible within given time, high volumes as in GVT programs is simply just not necessary. Why do 10 sets of 10 reps, when you get maximum muscle growth from 3 or 4 sets of 10?

I can't shred around my belly

NenadGM

17

4 yearsBrianz (7): I think you will be able to shred your belly fat if you put some more effort. Have some patience you can achieve your goal. One of my friends who had similar situation had undergone liposuction from a clinic in Windsor, Canada. I think he had more fat around his belly than yours. Since he didn't have any patience he underwent the procedure. He should wait nearly 6 months to see the complete result and his surgeon has asked not a do vigorous...

Need HELP with abs (cut)

Kev521

13

4 yearsKev521 (4): Oh sorry guys I forgot about the FAQ thread, will read it now.

Need help! Contiue bulk or cut??

Thenorthremebers15

9

4 yearsFiremanSi (42408): BUT BUT... the viles look so shiny and full of gainz. :(

Bulking or cutting or is recomp possible

Oslo1234

18

4 yearsHamb0 (2893): Yea i think that should be fine

Cutting macros

Jenrboyle

17

4 yearsFiremanSi (42408): @Jenrboyle NEAT is non-exercise activity thermogenesis it's burning additional calories through moving more and one of the best ways I've found its tracking steps daily especially if ur job doesn't have you mlvng a lot, desk job and such. U can eat more and lose weight when ur daily expenditure is higher absent of gym and HIIT training !!

8-12 Week cutting Macros/Workout Program

simben12

4

4 yearssimben12 (1): I am really consistent with my diet, and I could keep keeping it up with it. After 2 weeks of cutting I dropped 4 pounds but I can't hit my carbs intake of 192 lbs a week, and ate an average of 163 g of carbs. I decided to change my macros to 1759 cal 140 carbs 51 fat 185 protein Is it a good or bad idea? Thanks for your advice

Car crash

jbarr69

12

4 yearsNorIda (46958): @Hamb0 @SOLARSUPLEX Fkin scrubs! You fed the troll!

Not losing weight?

barbellbunny

28

4 yearshaole (2109): @ValMadalinski I'll be honest and admit that I don't know much about fat burners but my rule with supplements is that they should all be used sparingly or as little as possible. You should be getting everything you need from your regular diet/food intake. Fat burners are a "shortcut" and might help cut fat but unless that person learns how to keep the fat off then they will be right back to where they started when they get off the...

Sleep schedule and bulking?

Oslo1234

5

4 yearsHamb0 (2893): A sleep cycle usually lasts around 1,5 hour, after which it repeats itself, so you should be entering the REM sleep stage several times. But if you don't feel noticeably tired, then you're not really having a problem. The recommendations for sleep, typically 7-8 hours, don't need to be in one go, but obviously each bout should be sufficient in length to get through multiple full sleep cycles, so sleeping, for example, 16x30 mins per 24 hours,...

Stuck at a plateau

Ryley6905

8

4 yearsRyley6905 (1): I'm definitely not abandoning my goals, rather going to attempt a different approach using the FAQ stickies and such. I've calculated out my macros and they sound much more reasonable at... -156 P -362 C -92 F for 2,900 cal/day using a 200 cal deficit from 3,100. I just need to figure out what to eat to satisfy the daily quota. Just will take a little time and number crunching. :) I'll probably continue to use the training program though...

Progress

Mpff5

3

4 yearsMpff5 (4): Thanks!

My Kinobody Experience - Vlogs

TiagoToreiro

1

4 yearsTiagoToreiro (1): Hi all, I will start tomorrow with the Kinobody - Aggressive Fat Loss 2.0 - Intermittent Fasting experience, though these 90 days I will record everything and do regular vlogs where I will explain in detail how my body is reacting, how it's affecting my life on and off the gym etc. My first Vlog has been uploaded yesterday. https://www.youtube.com/watch?v=ccymFuIPKII

Some progress pics.

darklight79

9

4 yearsBraun78 (1): Oh wow, that's a really huge improvement! congrats! Are you using any weight loss supplements?

looking at trying out anavar

CDNBOY1993

10

4 yearsthe1 (33861): ill PM you

Trouble losing fat, 6yr lifting, love advice

Jcoff

10

4 yearsSOLARSUPLEX (8314): I agree with this advice 100%. You've been dieting for so long your body is used to starving. Slowly give it the food it needs and get reacclimatized to eating 3k calories a day and then try to start cutting again. Also as noted, the percentages listed are correct. Carbs are energy, not the devil.

Why does my stomach go in so much/bf estimat

tommm21

38

4 yearsHamb0 (2893): Open thread to view post.

Cutting defecit on gear

Bigbach365

3

4 yearsHamb0 (2893): Very aggressive. In fact, one can cut on 0 calories, if they are serious about it. Sacrifice to win.

My 1 year TRANSFORMATION (20-25lbs)

losergains

6

4 yearsFayzeh (1546): Nice video @losergains. I like Your intentions. Keep it up!

How long to get visible abs

Ernieknowsasecret

7

5 yearsanastasiaova (22): I think it's impossible to say how long it would take for you. If your diet is on point and you're slowly decreasing overall body fat, abs will show up one day :) Also depends on your genetics and where you store fat and where you lose it first/last x

Becoming shredded for the first time ever

Buttons120

8

5 yearsSalokin (877): Where to begin... Ok, 1st off, you're not 29% bodyfat my friend, it's much higher, but that doesn't matter. Don't get caught up in the numbers, they don't really matter. 2nd. You've been tracking cals/macros for a long time. What is your average daily macro intake? What types of food provide the majority of your calories? 3rd. How much do you sleep a night? My guess, mind you it's not a very informed one at this point, is one of 2...

13 stone to 11

dollar786

5

5 yearsArimac44 (451): I need a dollar dollar, a dollar is what I need Hey hey Well I need a dollar dollar, a dollar is what I need Hey hey And I said I need dollar dollar, a dollar is what I need And if I share with you my story would you share your dollar with me BUMP

NEED HELP leg workouts!!!

anteis99

3

5 yearsJsn3004 (3265): A workout won't get your legs lean. Having a low bodyfat percentage will make your legs leaner. I'd recommend bulking up though, you're lean enough. I'd follow a program and stick to that and your legs will become more developed. If you make your own program, I recommend reading this first. http://forum.simplyshredded.com/topic/16702/page/1/routine-design-for-dummies-10/

new target

hightower1888

4

5 yearsFiremanSi (42408): @hightower1888 U've been dieting too long now i think u need a break.. I'd advise increasing ur calories up until u put on about 1-2lbs in a week. Hold at maintenance for about a month and go again. Ur body needs this and u mentally need the break dude.

Can't seem to cut the belly weight?

nevermore81

3

5 yearsnevermore81 (13): I'm on a 2100 calorie a day plan. I eat very clean. I've lost all the weight I have mostly by just eating better and being more active - most of the weight loss came before I started going to the gym regularly. I didn't crash diet or deprive myself during the weight loss. I have still been dropped lbs here and there but mainly have hit a wall. I just recently dropped my calories to 2100, I was at 2300. I am strength training. Mon/Thurs - chest...

Stuck on cutting

jdarner

8

5 yearsFiremanSi (42408): Why would you want to be unhealthy lean and 17. Ur 17 and lean already... BULK MUTHAFUCKAH BULK.. take advantage of that testosterone rampant in ur system !!

Cutting? Advises needed. Thanks!

lowyj

5

5 yearslowyj (10): Thanks for the advice fireman. After doing some research I will stick to one good program start from next week. Will be trying PHAT to improve my strength.

Effect of reverse dieting on metabolism?

Lizzy

1

5 yearsLizzy (4): I follow IIFYM and am ready to cut following my first ever reverse (bulk). To give you an idea I am 5'3 118, reversed over 9mos (with the intent of gaining as much muscle as possible while minimizing fat gains) from under 1200cal to my current #s of 130p, 300c, 76f (roughly 2400 a day) with a 1 lb overall bw gain. I don't necessarily want/need advice on my macros, I've got a decent handle on that part. I am however really confused as to the...

hey guys? noob here .. bf % estimation?

Prog

12

5 yearsLiftamusprime (364): http://forum.simplyshredded.com/cached/9b0502665ba821218176a0e8eb6c25fd.jpg That should give you a rough estimate

Where to buy hgh (Recommendations)

ezvmoneybeast

3

5 yearsLucidDreams (1): I'd like to know as well.ezvmoneybeast, how much does it cost what you get and how long does it last until it runs out? I'm 48

My Gym Story. 2011-2016(so far)

SanderKaasik

54

5 yearsSanderKaasik (31): Hey guys. I am back on track. Had 1 week off. Needed that, but now time for shreddin :P Current weight is 99kg. Wont let it got over 100.(It is summer time...) Yesterday did 1h of ergometer and full body for 45min. The day before did back/chest. Here is a video post competition...You have to watch this. Super good editing job ;) https://www.youtube.com/watch?v=oU_to6GZCA8 Keep it real, and stay shredded ;)

how to work on my legs this time?

panchakshara

7

5 yearsdan87 (1): I've recently started doing a 9 sets of squats every leg day, 3 x wide stance, 3 x narrow stance, 3 x front squat. One each at 5 reps, 10 reps and 15 reps. My legs are getting battered but it's working! Try it out!

Build muscle at maintenance/recomp?

Oslo1234

5

5 yearsHamb0 (2893): @Oslo1234 I'm not confident enough about that, to tell you, that you can gain any appreciatable amount of muscle, but not eating in a surplus. The answer is "possibly". I'd feel better just tell you to either cut or bulk, because then it is guaranteed that you will move in SOME direction, rather than using months "maintaining", ie. not getting anywhere. If you want, you can have my opinion on what could be a good idea for...

New veins but not feeling lean?

barbellbunny

6

5 yearswannabemuscular (33216): Maybe you're carrying a bit of extra water due to female hormones? I find the mid-section is the last to show improvements. Arms and shoulders always come around first.

How to stop Binge Eating

FindingFit

7

5 yearsNiclas (1): Put a note on your fridge saying "Wake up". It will remind you that unconcious behaviour goes against your goals

keto or stay with carbs at night?

fitzy2015

6

5 yearsalexmeister (37): yeah brah!at night i suggest green salad and protein only!carbs is pleasure!no carbs-no gains ;):P but the best time for them is in the morning and pre and after workout!

One Month Cut... Good idea? Input needed

CaptainKanter

9

5 yearsalexmeister (37): no brah...bulk lean mass 4 a month and then start cutting! ;)and train your legs its your half body! ;)

Older Guy Training Log: 43yrs young!

JHughes

135

5 yearsalexmeister (37): good job brah!keep up the good work.. ;)

Help please!

Kmar

8

5 yearszach216 (1): Do you have a solid muscle base now? I had the issue where I wanted to lose fat but didn't have Good mass to lose fat into. So it may be better to gain muscle and deal with the fat for a few months then when you think you've gained enough size, then cut

Opinions?

dserious111

2

5 yearseknight (58109): Find a trainer for her. She gets in shape and you keep your gf. -3X

Starting Log

kmac

8

5 yearsLiftamusprime (364): What about lower body? Deadlifts won't just cut it for legs! you'll look out of proportion. Find a routine thats been properly designed and run it for a fair amount of time. You could try an upper/ lower split, theres a template in the routine for dummies thread but you might need less volume for your experience level. You also need to eat to grow..you'll find all the information you need in the faqs.

Dropping weight for event

barbellbunny

4

5 yearswannabemuscular (33216): @barbellbunny You look stunning. You don't need to drop any weight! I saw your IG too. Geeez, you look awesome.

Transformed myself, looking to get shredded

SamirDripz

8

5 yearsAndyCap (118): Okay. the next step would be to track your calories and macros. Macros are things that can be tweaked but in general people here advise a 50/30/20 split. There is more info in the faq about that. If you want to get body fat lower you are going to have to track your calories religiously for a while. Getting that knowledge in place is vital. Also i would advise you add in some HIIT intervals a few times a week. Find out your maintenance calories...

Leaner waist help

jacobshoebridge97

6

5 yearsSOLARSUPLEX (8314): Make everything else bigger and your waste will appear smaller. Or wear a corset.

Need Help With Routine/Diet

acoble02

10

5 yearsHamb0 (2893): They might be. Since you say your job is physically demanding, 3500 cals might put you in a deficit. Best bet is to give it a go, track your weight for a week or two, and adjust from there.

I want to shred

PLSeqv67

7

5 yearseknight (58109): You don't need to do those things at all. Have you read the FAQ? Are you familiar with IIFYM? -3X

Strength & Conditioning/Bodybuilding Hybrid

JoeVarden

7

5 yearsJoeVarden (1): Got no pics but let's just say my Bodyfat isn't anywhere near what it should be so there is a bit to get rid of. Luckily, I've got a super fast metabolism so cutting is never a problem. In regards to the tough mudder, we're doing it for a bit of fun but I'd still like to train for it because it gives me something different to work towards.

Summer body help

Lovre

9

5 yearsSOLARSUPLEX (8314): You should try fork downs and table push aways. Killer core workout.

Holy Crap! You have to read this!

vonte21

5

5 yearsUptonG (1): If you buy a real book, you could try lifting it a bunch until you get a 6 pack! Amazing!

Diet

Derz95

10

5 yearsDerz95 (1): my goal is to reach lower body fat %

Calorie Deficit?

Jgoogoo88

34

5 yearsJgoogoo88 (4): Okay thanks @Hamb0, wasn't sure if it was something to pay attention to., lol this other dude should just cool out bro take your "roid rage" elsewhere,,yeah I'm a noob just trying to learn, you don't have pay any attention to me

Impossible to lose belly fat?

FrostbiteFitness

5

5 yearsFrostbiteFitness (1): thanks

45 minute workout for gains?

FrostbiteFitness

4

5 yearsBeans (4204): Jay Cutler says his workouts are 45 minutes or less, nuff said.

Shortcut to size transformation - 12 weeks

Maxpower91

1

5 yearsMaxpower91 (1): Hi guys, I am 25 and I train since I am 18 years. While there have been ups and downs, I have now an average body and shape, however I pursue to transform this. I am 1.85m, 88kg,17 % body fat. I am going to deliver all facts when I start on Monday. I would be more than happy about critics/support, hints and followers. Best, Max

Ericks Log

ErickFromOmaha

250

5 yearsErickFromOmaha (4195): Cycle 2 Week2 Deads 70% 295x3 80% 330x3 90% 375x3 Rack pulls 4x8x315 Seated cable row 3x10x130 Lat pulldown 4x12x130 Close grip pulldown 3x10x140

losing fat?

thetank

3

5 yearsMethod (379): Caloric deficit. Might have to do some work and check those macros/kcals.

After a meal i just wanna sleep.need help

fitzy2015

19

5 yearsErickFromOmaha (4195): Let me know when Lucifer joins the forum. That sob is a beast!

Cutting

West165

2

5 yearsBeans (4204): Should be the same, but probably more energy and better pumps in the gym for a time. You'll lose a lot of water weight when going into a caloric deficite after bulking whether you eat carbs or not. Might retain a little more water, but fat loss shouldn't be hindered.

getting hard and dry for a show

rylie111

10

5 yearsGreekLegend (52): Lay in a frying pan. you'll get dryyy

Trying the 40/40/20 help!!!!

EBZ_94

11

5 yearsJamesM (22): eKnight is a freakin' time saver!

Different way to arrange a deficit

csizemore21

5

5 yearscsizemore21 (799): Hmm, I guess I'll just stick with a small daily deficit. Thanks for the detailed reponses!

Cutting for 3 months after a 4 month bulk?

Oslo1234

11

5 yearsHamb0 (2893): I'm not confident that it could all be done in 3 months. For some people, sure, and for others, maybe not. Given that you are in the 150's, its still a significant part of your bodyweight you want to lose yet. Im not saying you'll need a year of cutting to do it, but probably a little more than 3 months, to do i right. What might be an alternative for you, is to cut 10lbs, take a break from the cut, where you'll stay at maintainance (or even...

Calorie deficit

Jgoogoo88

27

5 yearsJgoogoo88 (4): Lol it wasn't in the FAQ

Please help with new cut

anteis99

8

5 yearsanteis99 (37): @eknight thanks bro for the advice like always. I'm going to do weekly progress posts thanks

Cant seem to build muscle

AlexG777

16

5 yearsHamb0 (2893): HOLY SHIT :eek: Hahaha, i honestly don't mean to offend, but this is bordering to Bostin Loyd'ism

Need help, extremely frustrated

Stuckinplace

84

5 yearsemmyweird84 (1216): @eknight....that's definitely well put. Much appreciated reading material this morning. @Stuckinplace I understand your frustration. For me it was a hard adjustment on my macros because for the weight loss (100lbs) I experience, it literally was calories in vs calories out. But when I started focusing on weight lifting and weight maintenance, you cannot have a calorie deficit or a carb one for that matter. I'm not like eknight with all the...

Fell off Getting back in

Ankie

4

5 yearsAnkie (882): @Norlda, How much time do you spend on this discussion board if your getting that detailed. I think a little leeway is permitted, my numbers weren't that far off. It has actually been a couple years since I have been here. I said hi not to long ago but I got busy again. Received a promotion at work and the work load of 3 people. Plus my sleep levels are low(gotta love Sleep Apnea). Working full time and college full time doesn't leave you much...

Abs?

Bella

57

5 yearsSOLARSUPLEX (8314): @Jsn3004 yeah beta bitch

I think my metabolism is f'd.

Ravenp

6

5 yearsSOLARSUPLEX (8314): Yeah add 5-10g carbs = 20-40 calories a week until you are in better standing.

Diet down to 185

Bubs126

19

5 yearsSOLARSUPLEX (8314): Do a test on yourself, you can find your maintenance pretty easy... Download MFP and just track everything you eat on a daily basis. Just eat normally, don't pay attention to the numbers of things you are eating. After a week add total cal and divide by 7. Thats your daily average cal intake. Now look at the days, if they are ALL over the place, 1000,3500,1200 without any real pattern, the results may be skewed but you can still roll with it....

Cutting - cals

Patriceekk

4

5 yearsPatriceekk (1): now 2 days i was eating my maintance calories(around 3400) to boost metabolism.so now should i start to eat 2500 calories ?

Salute from Spain! (video)

el_gato

1

5 yearsel_gato (7): Hi, long time lurker here. I´ve been working out for 9 months now (with another 6 months of conditioning and prehab in the gym). I've done a lot of sports before, most of them related to calisthenics) and I'm almost 40 so the progress has been very fast here. I'm a vegetarian for 20+ years. I signed up now I got some results to show and maybe some advice to give. Check it out. Feedback is appreciated. Music recorded and mixed by...

Continue cutting? BF estimate

zach216

81

5 yearseknight (58109): Let me ask you this- why do you believe they're NOT the same? Do you understand what happens to carbohydrates when you eat them? Are you aware they all break down into glucose regardless of where they come from? -3X

12 week shred

Trhome

9

5 yearsSOLARSUPLEX (8314): @Trhome Yeah this site is kinda weird. We as the forum have no connection to the actual site. The only person here is @mikew and he is the forum mod. IDK how he is connected with whoever runs the main site but he might be able to get you an email to contact in reference to the actual program. We can only help with the info you give us. And even then, we may solicite advice that is different than the program you paid for.

help with cals/macros

rebecca307

8

5 yearseknight (58109): Spot on. -3X

New to IIFYM and decide to ask here

Kievdju

9

5 yearsKievdju (1): @FiremanSi there is one gym from where i live, but it takes 1 hour to get there [only have bikes over here], so i dont think it's effective. I dont do cardio daily, only 3 times a week :) (personally, i dislike cardio). Right now im trying to cut some fat first because of reason (big fatty here), then bulk after i get to reasonable bodyfat. Thanks for the suggestion, appreciate it :)

Stay "Shredded" All Year

West165

22

5 yearsFiremanSi (42408): @West165 Those TDEE calculators are only guesstimates... Try find ur own and now is a perfect time to do that. I prefer 1g/lb of protein also, sometimes slightly more but thats a preference even though i know it's not necessary. Also slowly increase your cals back up to bulking cals... normally 100-200cals every 4-7days based on weight increases in the scales. Goal is to be the same weight or slightly over by the time ur at bulking macros.

Help in Calculating Bulk Calories!

Oslo1234

8

5 yearshghani13 (163): @Oslo1234 Aim for between 120-150g protein. That's all you will need. However, make sure you are hitting your other macros too. It's alright if you don't have protein shakes. Google protein rich foods. Yes you can get protein from milk, eggs, chicken etc.

Macro guidance

jasonsmcdonald

8

5 yearsSOLARSUPLEX (8314): @jasonsmcdonald Rice cakes sweet potatoes rice noodles bagels fruit juice yogurt icecream anything bro.

The last 10% - some advice

Rraywheel

5

5 yearsRobotEars (1174): That's where adequate protein intake and heavy resistance training come in. Just remember you may have to adjust your macro ratios when you reduce cals--if you're using percentiles--to keep your protein where it needs to be.

What to do now

jostrosky

3

5 yearsjostrosky (346): I don't eat anything without weighing and nothing from packages, very strict. About 6 weeks now and gradually added cardio in and now up to 7 days @30 mins either running or elliptical. And I started at 3300 and just been dropping ~100 calories a week for adjustment but scale went up. Getting stronger though but muscle is not built that fast and I really don't know if it just a lot of water or what

Where should I go now?

Oslo1234

7

5 yearsOslo1234 (1): Hi, Thank you for that suggestion. When is it a good sign to stop the bulk? I have struggled enough in my life before with that much fat, I cannot afford to go back.

BF Estimate and Skinny Fat Help

CoonKing

14

5 yearswannabemuscular (33216): @CoonKing I like your screen-name. When I was young I was known as PoonKing.

Should I be bulking right now?

Metal_Matteus

6

5 yearseknight (58109): No such thing as clean eating. No such thing as "morphs." Somatotypes are a myth. Abs twice a week is plenty. -3X

Cutting transformation pics inside, help!

Saamq

8

5 yearsMethod (379): Bulk and when you think you've bulk enough...continue the bulk. You need to add muscle. If you keep cutting you'll just end up looking really skinny and lose some of the muscle you have.

First week of diet done, whats now?

JaakkoKK

17

5 yearsFiremanSi (42408): @NorIda I'm not too proud mate I didn't develope the term it's just the way it's thought in most basic nutrition courses for ways to explain different types of cardio to new clients that come in looking for help. When they initially don't understand TDEE, NEAT is one of he constructs to break down the ways to increase activity... For the same reason that LISS and HIIT have acronyms. It's also not just for the lazy individual as u put it, I...

Can I get lean and abs doing this?

Psychman7

14

5 yearsErickFromOmaha (4195): Welp RIP troll effort. But still your food sucks.

Cutting what is it

Jnordan

18

5 yearsJsn3004 (3265): For 5 buck i'll message you my face

Perfect Personal Trainer Supplement Package

OptimalEffects

26

5 yearsjbarr69 (4): In for free sups

Keep cutting?

strengthathletics

23

5 yearsstrengthathletics (16): Based on the process I made would u say keep bulking or cut? Did I gain mostly fat? I probably gained 10 lbs in 2 months since starting my bulk with Christmas binges in there.

Caffeine and weight loss study?

SOLARSUPLEX

21

5 yearsThatguy81 (541): Why you get me so excited then blast me down! I was think'n some Caffeine Cyp for my next stack homie!!

Hardcore weightdrop programs?

Marvin

8

5 yearsJsn3004 (3265): Hahahaha

Road to Mt Olympus a year long journey

ZeusAmmon

168

5 yearsAmunet (136): :):angel:

What to do now? (Skinny fat needs help)

Abe

9

5 yearshghani13 (163): @Abe Yes bulk for at least good 6 months. Don't go overboard with the surplus though. 300-500kcal surplus. You will look much better when you finish the bulk.

Training Split

HardBody

18

5 yearseknight (58109): I mean it's not a well structured routine. Read the "Routine Design For Dummies," thread that is at the top of the list of threads on the forum. -3X

Bmi, bodyfat, mirror...HELP

Striveforbetter

9

5 yearsStriveforbetter (1): I mean my profile pic is from 3 weeks ago if that helps lol

When to cut down protein.

Olympian_Andy

5

5 yearsFiremanSi (42408): @Olympian_Andy 270 is overkill IMO. And it also depends on how much of a Lean 190lb u are... are you 10% @190lb which means u have more muscle to lose while continuing ur dieting phase.. if ur 20% 190lb then u dont necessarily have to be consuming anything near 270 even 190g is PLENTY.

Attempting to loose that last stone

Claire

3

5 yearseknight (58109): Can't spot reduce. How many total kcals are you eating? How much protein are you consuming as a vegetarian? -3X

Shred

Joeblack

4

5 yearsJsn3004 (3265): I agree with @SOLARSUPLEX The routine is called "12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program" It just uses words that'll target a wider audience who wants to lose fat. Alot of people want results right now, that's why they use names like that. I think you should go back through the FAQ and choose one of the programs that are listed on there. They are proven to work wonders.

Back and Arm Routine

HardBody

20

5 yearseknight (58109): They're a bit of a different animal, since the knee and hip flexion is more limited. They're not bad, but my personal favorite lumbar exercise is reverse hypers. -3X

I feel like I'm stuck

emmyweird84

30

5 yearsemmyweird84 (1216): You know you're absolutely correct about learning more than I bargained for lol. But I'm kinda enjoying it.

Cut or Bulk? Any help would be appreciated

Jonnym126

7

5 yearsLoxtonAxiosFoods (34): I would suggest a lean gain diet. Hard to properly suggest anything without having details about your nutrition. But your BF% is average. Probably place it between 17-20% Which can help with muscular development. Focus on large compound exercises. 3-6 sets per exercise, 6-10 reps per set. No more than 60 mins in the gym at a time. I don't know lbs... But I'd be pointing at around 140g protein a day to help. Have a glance through my...

Chest and Back

HardBody

4

5 yearsAthl3te (4): I tried one time when I was changing up my routine but it is not a really good split because while working chest and back you are working arms indirectly and you wont allow much time to recover. I did not get that much results

Changing nutrition and starting a routine

Kind

10

5 yearsBeans (4204): @Kind all calculators will give a different value, what really matters is just picking one, trying it, and adjusting accordingly. They're all just guidelines, chances are most of them won't be spot on what you need. You CAN take into account lean body mass, but again, it doesn't necessarily mean it's more accurate. Plus, you're just adding an extra layer of guessing. Personally, I'd go with the lower end of your BMR calcs to start off since...

Body Dysmorphia Questionnaire - **Research**

DvG

17

5 yearsBucky (3871): completed. those questions made me laugh. "do you often compare yourself physically to others?" oh fuck yes, every damn person I look at. doesn't mean I always win, but I have like a 90% record of wins so I'm doing alright.

Scared of carbs and getting shredded.

Thewasp

43

5 yearseknight (58109): You can't build muscle and burn fat simultaneously with any real efficiency, unless you're a beginner or taking drugs. Your real weight is whatever the scale says. Trust the mirror more than the scale. -3X

T3 vs T4

jnikebb

6

5 yearsBeans (4204): I'm kidding, I have no idea what those are.

Muscle Meds Carnivor

nraymond

3

5 yearsnraymond (1): @Beans ThankYou Buddy :)

Natural Body Transformation - 32 Weeks

Benjamin147

7

5 yearsBenjamin147 (1): You bet! I am incorporating lots of unilateral shoulder work. However, the pose exaggerates the asymmetry a little bit! :-) Did you track your macronutrient intake or just did it "freestyle"? -20 kg in two weeks sounds like a lot! ;-) Could you keep at least a part of your muscle mass?

How to become fitness model ?

Anik

4

5 yearsErickFromOmaha (4195): Even with gear you still gotta bust your ass. You gotta be hungry to succeed, shit doesn't happen overnight.

Kris Gethin

cbondy

1

5 yearscbondy (58): http://www.bodybuilding.com/fun/kris-gethins-4-weeks2shred Has anybody seen this? trying to work out the calories in the nutrition section means il get about 1200 cals a day?? if anyone has any thoughts input would be greatly appreciated.

Bulk or cut guys? Please help :(

shalltear97

5

5 yearsFiremanSi (42408): @shalltear97 Happybirthday pal, ur 18 still growing.. BULK and enjoy and take advantage of all that sweet natural test flying around ur body.... BUT promise me to pick up Heavy things and put them down again.

Currently. Progress 3 years.

eddyserb

6

5 yearsRobotEars (1174): 1st forum lol of the day.

How big starting deficit?

SnackIt

9

5 yearsFiremanSi (42408): @SnackIt U never jump that much while dieting... slow modest changes. I always start with upping NEAT, then add in 1 cardio session of 300-400cals, last thing i do is remove more food and only at jumps of 100cals.

Lipodrene Fat Burner

jack3d14

5

5 yearsBucky (3871): nah, you can find that easily anywhere. I forget what it was but it was causing kidney failure and other complications.

Macro calculator accuracy?opinion?

Blackbasara

3

5 yearshghani13 (163): I find the muscle and strength calculator to be more accurate. Try it!

Let's try this again

RobotEars

13

5 yearsMelo11 (10): Thanks for posting!

Can someone help me with some questions?

jostrosky

6

5 yearseknight (58109): Maybe, but I doubt it. It shouldn't stall your fat loss though, even if you are doing too much activity. -3X

Continue Bulking or Cut Down a little?

CaptainKanter

5

5 yearsThatguy81 (541): I vote for bulking, how tall are you?

Six Pack?

emsay

32

5 yearsemsay (52): I would never say things to make anyone else feel self-conscious.

Starting cut - New to forums

kLaframboise

16

5 yearseknight (58109): @faaronheit carbs also keep the body functioning correctly. The immune and nervous system need glucose. As for the relationship between dietary fat and hormonal levels, I have yet to see any research indicating that greater than 25% of your calories from fat make a meaningful difference in test levels, whereas getting into higher fat diets absolutely DOES increase estrogen levels. All that aside, you suggested that somehow dropping one macro...

cut or bulk?

Hexerino

8

5 yearsFiremanSi (42408): Cut what ?? Bulk mothafuckahh bulk.

get back to lean

VendiSopron

4

5 yearsVendiSopron (10): ohh, and yeah, my mistake,carbs is 60, but Im gonna try to up the fats like you said.

Stronglifts or Upper/lower

FL4T

5

5 yearshaole (2109): @FL4T I would go with SL5x5. It's simple and foolproof with the app. It starts off easy but when you get near your limits it really gets challenging. Make sure your diet is right though as you will be increasing weight/work load every day so you need to make sure you're not compromising your workouts with a crappy diet...that actually applies for all times

Diet Advice

jostrosky

23

5 yearsjostrosky (346): my kidney doctor indicated to me that my CPK levels were normal for someone like me that workouts a lot. I have not talked with a dietitian, i figured that the experts on here might be able to give some advice.

Single Digit Body Fat %?

JackGarrett

11

5 yearsJelet (2190): Most people underestimate BF by 2-3%. 10% BF is actually pretty damn shredded. 8% could step on stage and do well.

Cutting diet - calories

stranger

5

5 yearsFiremanSi (42408): Not too bad i'd start at 200cal drop and see how u respond aiming for 1-2% of bodyweight/week if the weight stalls over a 4-7day period the increase cardio/NEAT or drop cals.

Needs Advice On how To Progress

Supernatural

1

5 yearsSupernatural (1): For the past few years I've worked out at my local gym cutting down from 100+ kg to present weight 81.6kg at 6' / 47 years I'm looking lean and at the same time putting on muscle mass I know is a slow process and working at a computer all day does not help. To help make up for that I cycle back and forth to work and my local gym and have a fairly advanced routine. Ultimately I'd like to perfect my schedule/routine and once thats in the...

advice and suggestions on where and how

lancethedog

5

5 yearslancethedog (16): cheers mate. no i'm not familiar but will look into it. consider myself a novice still but i get the concept. is there any particular time frame to stay at maintenance. i guess it's high carbs to me is what i meant but i understand yr point re other countries and diets.

Deciding workout program

TheP

5

5 yearsTheP (1): Thanks, will start this program next week, i see that some exercices has you to do supersets, can i do normal sets instead? By the way, whats your thought on candito linear program? the strength/hypertrophy template. clickable text

Stumped on diet

ErickFromOmaha

48

5 yearsErickFromOmaha (4195): Blast and cruise baby.

Bodypowe expo 2016 pomo code BPJN

gasgas300

1

5 yearsgasgas300 (10): Hello Everyone, Use promo code BPJN when getting your Bodypower Expo 2016 tickets to receive an EXCLUSIVE SIGNED FRAMED BODYPOWER MEMORBILIA - Check out the link below for future updates on this). The expo was huge last year and no doubt will be even bigger this year. Get your tickets early to avoid queuing and also the risk of the tickets selling out as some did last year. Also take a look here for future updates, info and...

M'lord sends his regards

ezvmoneybeast

9

5 yearsErickFromOmaha (4195): Damn EZ they investigated your ass. Lmao.

Carb Cycling Macros: HELPPPPPP

paigepal

8

5 yearsFiremanSi (42408): @paigepal listen to the man he knows his stuff. It doesn't matter what u do daily to a certain extent it's the overall intake over the course f the week and ur eating like a bikini competitor... No offence I'm just using the harsh truth to shock u a bit !! Carbs too low on training off and low days... Fats too low... If I were consulting for you is have you go trough a body recomp to bring ur cals back up to where they should be and then IF u...

Cutting without a strict diet?

zacharie101

7

5 yearssathernut (13): Yeah this. I lost 10kg (25lb) without tracking anything. I just weighed myself every day. As long as I was going down consistently week to week that's all that mattered. Some days would be higher than others, but I began to really gauge how much I should eat the next day. If the weight was up, I would eat less the next couple of days. It actually progressed very nicely and I was able to lose around 1lb a week pretty consistently. Obviously this...

Lean body mass or total weight

fitzy2015

9

5 yearsFiremanSi (42408): @fitzy2015 Jesus dude whatever ur currently eating in cals.. add 100-200cals/week until u start gaining weight. Not that difficult.

I Need Help Guys

BigCam518

3

5 yearsmikew (11494): Impossible - need to lose fat via calorie deficit then build muscle @A_em pointed you in the right direction. - Meal timing is irrelevant - Count cals with smart phone app like My Fitness Pal - Water instead of pop Hard to lose 90 pounds in a span of a few months. Better to set a weekly goal of losing 1-2 pounds and hit that each week. Normally, it's not recommended to lose more than 1 lb. per week but you're a big guy so you might be...

Working out Meals that fit your Macros

sathernut

1

5 yearssathernut (13): How do you guys do this? Say my macros are 170p, 350c, 70f I dont care how my meals are spaced as long as my immediate post workout meal contains little to no fat and a high gi carb plus whey. I just have a hard time figuring out what to eat and what is going to fit with the macros. How did you guys do this when you first started counting calories? Do you eat what you like and make it during the day or plan ahead? And did it just take a...

Second Guessing Myself

Mulcts

6

5 yearsFiremanSi (42408): Proteins not really that high. @Mulcts I think ur definately lean enough to start bulking bro. How long are you actually dieting ??

Macro and diet advice

mattm90

11

5 yearsJHughes (280): @MMB hahaha... thanks man! I'm interested myself!

Fat-Eating disorders-Fitness Transformation

yar1nb

1

5 yearsyar1nb (1): Hey everybody. My name is Yarin Bass and I want to share with you guys my progress . Ever since I remember myself , I was a fat kid. you know, that kid that fat kid that everybody making fun of and have no friends. exactly the kid that I was. When I turned 15 , I was 5 ft 1 with a 180 pound weight... because of all the bullies and the feeling of being alone, I stoped eating. In a couple of months, I lost 44 pounds and I developed an eating...

Caloric Cycling: Does it work?

LifeofaFighter

1

5 yearsLifeofaFighter (25): So one thing I’ve seen as a Trainer is the missing piece to the Health puzzle, which would be NUTRITION. The hardest thing to see as a trainer is not the obese individual that don’t do a thing about there situation and wonders why they are where they at, but the person who busts their ass in the gym and doesn’t see the results they want/should be seeing. For different cases there are different reasons, but for today we will look at...

Help dialing in my cut.

Ravenp

9

5 yearsRavenp (7): Well i've done nothing but low over the past few years so this will be fun...being able to squeeze in some additional calories. So should I work my way from 2200 up to 2800 gradually over a few weeks? Or just jump right in?

How Much Fat compared to Carbs?

JHughes

4

5 yearsJHughes (280): @Beans Thats where I am leaning towards as well.

does Pauline Nordin take gear?

lauralovestolift

4

5 yearsZyzzst (4486): @ErickFromOmaha honestly they kind of do just a little less hairy hahahahaha

92kg-77kg in 3 Months | Motivational video

tyrannosaurusrez

7

5 yearstyrannosaurusrez (4): Thanks, had ton of fun editing it! :)

Not losing weight on 1800cals

Krav

21

5 yearsFiremanSi (42408): @darklight79 Obviously not cause they still have 17g of fibre and understated total cals listed on their packets.

New Austrian WBFF Competitor YouTube Channel

George_Kofi

3

5 yearsGeorge_Kofi (10): thanks man :D

3 weeks out to WBFF London

George_Kofi

1

5 yearsGeorge_Kofi (10): Hey what up guys im 3 weeks out to my first competition WBFF in London on the 14th Nov. I will try to post some progress pics in the next 3 weeks this one is right after my Basketball cardio session! http://forum.simplyshredded.com/cached/6297f4463951c415a9767051b6c62e21.jpg

Carb Hierarchy?

mgntrains

5

5 yearsdarklight79 (3088): IIFYM & M @wannabemuscular is actually being serious.

my cutting macros

dwcwrestler

2

5 yearseknight (58109): Macro distribution doesn't circumvent total calorie intake. You'd make the same progress on 30/50/20 with more energy if your Kcals are the same. -3X

3 Months Aesthetics Transformation

tyrannosaurusrez

5

5 yearstyrannosaurusrez (4): Thanks guys!!

A noobs quest from 15% to 5% in 14 weeks

Flaime99

15

5 yearsthe1 (33861): Open thread to view post.

Interval Training and Fat Loss

LifeofaFighter

3

5 yearsLifeofaFighter (25): Yeah I am currently still an amateur but plan on going pro after fully completing PT on my back after herniating 4 discs in my lumbar and cervical. Michael Caulo is my full name you can check out some of my fights and more info on sherdog or mixed martial arts

Re-feed?

blakeyt93

1

5 yearsblakeyt93 (34): So been browsing the forums and reading up stuff online and have come across the practice of using carbohydrate reefed days every x days to help refill glycogen stores and/or help get through a fat loss plateau. This isn't something I've done before so was looking for a bit of advice on your practice for using re-feeds and how beneficial they are? Im off out for a meal tomorrow evening and haven't had a all out binge in a while. I know its...

Few day into diet, and i'm STARVING!

forgottenpass

17

5 yearsFiremanSi (42408): @forgottenpass http://youtu.be/-RYMV0salw8

Consuming 100% of carbs post-workout

alaynepoole69

3

5 yearsalaynepoole69 (1): Pre-contest prep is exactly what I'm looking for. Do u know if he has an updated version of a pre-contest prep routine?

Serial Failings

FatKid_AtHeart

9

5 yearsFatKid_AtHeart (1): I was at the start of the year when I lost some weight just not enough and now I'm on and off with it don't like weighing everything out all the time probably just laziness but managed it for 15 weeks but macros were obviously to high. Haha my Augustus Gloop takes over although I don't look like him.

Diet

kingmatt44

4

5 yearsJon1987 (1): If you want like a fat burner with mood support i suggest Black Mamba Fat Burner or if you want like a pre work out that gives you pump and has fat burning ingredients in it try Cellucor C4 it also has creatine in it so you will notice your veins more. Be sure drink lots of water with your supps tho

15 year old help with nutrition and workout

bobbyb14

5

5 yearsZepa (730): @Beans thanks for new link bro!

cutting plateau

rylie111

2

5 yearsFiremanSi (42408): Sweet baby Jesus Uve been the same weight for a month.. What a waste of time man. Lower calories increase cardio... Also I would tend to include CARB refeeds every 7-10days when their bf% is that low and they've been dieting over 8weeks. Notice I didn't say a cheat day or meal I said carb refeed !! Ur body come the next morning is always awesome ! 😁 Lower ur fats slightly, maybe 20g less protein and increase ur carbs and eat roughly...

Mini cut post bulk/re-feed

robinxchrom

4

5 yearsFiremanSi (42408): Ur going to gain fat while bulking its inevitable. No need for mini-cuts for anything less than 5-6months bulking and even at THAT point u should balance out at maintenance to get ur body accustomed to the new weight gain before conceiving of cutting !!

Ocean's Training/Cutting Log

oceanair

500

5 yearsTrev182 (14986): This log is done!!

belly fat

alikhan1234

4

5 yearsA_em (2421): + you can't LOSE fat from only one particular part of your body. You just lose it all over your body. And belly can be the one, which is the most "stubborn".

Bucky's Road to 6%

Bucky

302

5 yearsSOLARSUPLEX (8314): Has it grown back yet?

Lost 5% BF in 4.5 months. Critique

Gustoftw

22

5 yearsZyzzst (4486): @Beans my body is very sensitive when it comes to carbs. Yes, I do listen to my coach, but I believe everyone reacts to carbs different and has different insulin sensitivity responses. I myself will not lose any fat when eating over 200g of carbs. My body soaks and stores that shit up.

6 week prgoress so far!

ski870

13

5 yearsski870 (7): @ErickFromOmaha gotcha! im not into any of that

To lean gain or not?

Iadtr

3

5 yearsIadtr (13): @palekm08 ok bro thanks. I figured because i didnt want to go too low either and essentially eat almost nothing through the day. Ill do what you suggested

Going low carb do you up fats or proteins?

anteis99

7

5 yearseknight (58109): No. Most of them don't change much at all. I've actually read that Layne's peak week before contests includes 250-350 grams of carbs per day. -3X

Shred transformation log

JAllanRE

9

5 yearsJAllanRE (4): Week one- down to 255 so 5 pound loss. Not to bad but I could have done better. Stayed on track workout wise all week and felt pretty good. I went off track one day and drank a little bit to much. Always good to drop weight but wish it would have been a bit more! Hoping to be in the 240 club after this week.

Is bench proportional to your body weight?

Blackbasara

12

5 yearscsizemore21 (799): I don't think it's a HUGE difference lol. My squat has never went down much while cutting, just my presses.

Road To Valhalla

OdenAesir

23

5 years_RudeCrew (15100): Yup, that's what I thought too

Split / Program Help

harriez95

5

5 yearsdarklight79 (3088): Don't fix what is not broken.

summer job ended, did I adjust macros right?

Kecaldesian

4

5 yearsBeans (4204): Open thread to view post.

Green Tea and Losing Weight

duongcuongnuong

10

5 yearsErickFromOmaha (4195): http://forum.simplyshredded.com/cached/1b6ca7e6ad22f15c9ae61a7bf90e4c7e.jpg

Trouble cutting for bikini show

jnikebb

46

5 yearsGetFitGoFigure (121): That is quite a stack for a bikini girl, although... I am very focused in the natural BB realm so, do what your coach says this close to a show. You hired her for a reason! :) Also, note that cutting for a show year after year, if done improperly (ie too fast, too large kcal deficit, not a good reverse etc), can make cutting harder every time. You may be experiencing that effect this time around depending on how you cut, reversed and...

Cutting question Fats.

fitzy2015

9

5 yearsrobinxchrom (22): I would only cut calories when I stop losing weight on the higher calories. Your body eventually adapts to the calories you're at and you will the need to slash down the calories. No need to rush the process because otherwise you'll be left on the shittest macros known to man to get down to low body fat percentages. I personally cut on high carb, low fat and felt my energy levels were fantastic. If you find a high carb diet makes your...

finishing below your macros

ghay

7

5 yearsforgottenpass (382): LOL, your username cracks me up.:D

Feedback on my setup for a cut

adale

16

5 yearseknight (58109): It's not for everyone, I'll grant you that, but after about 2 weeks of fasted training first thing in the morning, I no longer felt "off" about it. That was 10+ years ago and I've never looked back. -3X

After-cut and summer advices: bulk now?

Pdv92

8

5 yearsJHughes (280): @Pdv92 I started in Januray 2015 at 215lbs with the goal of hitting 170lbs by August 2015. This was my first time dieting to maintain muscle and didn't realize the difference. I made it 195lbs by July and started cutting calories more down to 1,850. Thankfully for this online community and some guys who have been down this road many times, got me to rethink and take a break. @SRorhrbac0808 is hitting the nail on the head for you. I have been...

Not enough calories?!

alaynepoole69

7

5 yearsJordan17 (103): @NickBacon like a bear

Should I bulk or cut?!?

MattShowtime

16

5 yearsMattShowtime (1): I didn't realize that haha I definitely don't want to be that light. I compete in 155-170. I guess I'm going on a bulk lol I just need a good routine since right now I'm only training jits 3 days a week

Opinion on my refeed

anteis99

4

5 yearsZyzzst (4486): Ok, I only refeed every 5-6 weeks. A lot of people on here do it every other week. I honestly think it's body dependent and what works for you. If I did regress all the time I would gain weight because it's very easy for me.

Under eating.

Coltonweisbrod

2

5 yearsColtonweisbrod (1): I'm so used to saying I'm 210...sorry I'm 205. And even after the cheat meal and bigger calorie day yesterday I woke up today still at 205. Sorry for the mistake!

How much is too much?

GetBigDieMirin

3

5 yearsMethod (379): I wouldn't worry about the number on the scale but care more about how you like the results of the cut. 2400 sounds like a good cut number just based on your weight.

Calories burned

csizemore21

17

5 yearscsizemore21 (799): @SOLARSUPLEX not a bad idea,@wannabemuscular yeah man we can't have any body accessories at all, @FiremanSi what's doubtful? I'm not dumb with tracking lol, I mean iv put on 40 pounds of mass and not much fat in a pretty short time. I track pretty much everything everyday

Maintenance to start cut?

nine0seven

5

5 yearsFiremanSi (42408): @nine0seven Don't worry if u drop 4-5lbs the first week or so it's just water weight and it's to be expected !!

Cutting progress (first attempt ever)

wxfreekj

1

5 yearswxfreekj (157): Hello SS. I'm a little more than enough weeks into my cut and seem to be doing OK. I'm at 2200c 160p 250c 60f and have been seeing progress while maintaining strength as best I can. I'm currently utilizing a 6 day Ppl routine. I was wondering if I could get some advice. So in addition to lifting, I am training for a marathon in early October. The 2200 cals is based on my estimated TDEE, but on the weekends, I'm now running at least 15 miles...

Simple and Fit Book

Ankie

5

5 yearsAnkie (882): Life is great gents... I took a bit of step away from the gym, maintained my size but not my cut. In order to dedicate my LIFE to publishing that book and becoming a Web/App Developer so that I can make my dreams of an online fitness training company and application can become a reality. And well gents, I am hoping to have my beta version of www.SimpleFi.com up and running by the end of August. Crazy nights of hacking out code. I have been so...

Macros and calories while cutting

Coltonweisbrod

12

5 yearsColtonweisbrod (1): @NaturalBrawn appreciate the input man. I think I got some bad advice and was uneducated early on and it made me biased towards carbs so I'm trying to get out of that mindset and get comfortable with them being much higher. Most days I feel guilty getting myself to eat 100g or so cause for some reason I think cutting back on carbs is magical or something lol.

8% bodyfat 160-170lbs possible natty at 5'5?

drew7

4

5 yearsJelet (2190): no. not possible. no way.(talking about true 8% bodyfat) you want 160-170 lbs at 8% you need assistance... and even with assistance your looking at a few years of assistance to achieve that....

Carb cycling or just steady macros

Coltonweisbrod

10

5 yearsColtonweisbrod (1): @darklight79 I think that's where the problem is with me. I'm unsure of what my macros and what not should be. I wanna keep leaning up. But like I said I don't think I'm quite sure what a high day would be for me and a low day would be. Or the right set up for it.

2 year progress

TootCRoll

10

5 yearsMMB (3616): Good job dude

Cutting-But numbers are making me tweak

Iadtr

9

5 yearsrobinxchrom (22): I'd firstly try to find our your maintenance and then reefed and push that as far as you can without gaining weight. then cut. I cut on around 1750-2100 calories. shredded down, now referring 15lbs+ lighter and eating 2630 calories and still not gaining weight. therefore in theory i could have been cutting at higher calories when i weighed 15lbs+ more.

When should I drop calories?

Zeus

5

5 yearsrobinxchrom (22): lower calories by 100-200 save cardio for when diet stops working IMO.

Cheat meal when cutting?

Zeus

29

5 yearsnine0seven (2569): When did you talk to Jay Cutlers gf ;)?

How to start "cutting phase"???

ridzwan

3

5 yearsqueenquebec (25): @SOLARSUPLEX is right. You'll find out you basically need to cut calories.

My first cut on Macros LOG

Iadtr

15

5 yearskkautz (13): Thanks

Scott Abels cycle diet.

Irongoddess

13

5 yearsthe1 (33861): @eknight - i fully agree with you on all of your points too, i just mean that he isn't a joe schmo and does have a pretty reputable back ground.. even though he may just hype up his diet with fancy words when its just basic carb cycling with refeeds more or less

whats a quality carb during peaking??

anteis99

6

5 yearsFiremanSi (42408): @anteis99 Not sure man, but i notice personally when i did High Carb refeeds during a diet i would wake up looking at my best the next morning and my carbs varied and i just tried to keep the fibre at around 30g max 40g as it's hard to keep low fibre when taking in alot of carbs. But if u wanted to slam some fast acting carbs i'd do it... intra and/or post workout as thats when your body will soak them up best.

Critique endomorph diet please :)

mlgpro

8

5 yearsBeans (4204): So you're still cutting? And why do you think you took your last diet as far as you could go?

FREE BINGE EATING ADVICE

Sara2015

1

5 yearsSara2015 (1): Hi everyone I am a biomedical scientist and health writer turned body and mind transformation coach specialising in binge eating in the fitness industry, both men and women. I would like to interview people to find out about their experience and in return I will offer free advice. My approach is practical and scientific. No strings attached. Please email gemma.williams07@gmail.com. Many thanks

Help/tips/advice

Gideon

4

5 yearsGideon (4): Thanks for the advice guys! I appreciate it

Progress update

darklight79

30

5 yearsdarklight79 (3088): Thanks man. Means a lot. If you're an advanced trainee I advocate focusing on mirror and performance instead of the scale. 10-20 in 6-12 months seems legit.

Are my calories too high for cutting?

Zeus

24

5 yearsBeans (4204): Gotcha. Yeah, the way I see it, OP dropping to 2600 off the bat would be like you starting that 8 month cut at your lowest calorie intake you reached. Better to start high and drop it rather than start at the absolute minimum you'd want to eat in a day.

My little Transformation (Newbie)

Kingstone

4

5 yearsblackbull (22): I am very well @Kingstone Looking forward to your updates.

Cutting advice

Zeus

3

5 yearsZeus (1): Cheers mate thanks a lot :-)

Transformation advice

tyler1746

15

5 yearstyler1746 (1): Yeah it seems best to ignore all the myths about cutting and bulking in a few months .. Unfortunately it takes years

follow @dashes_fitness on instagram :)

dashyy91

16

5 yearsqtdreams92 (1630): thats what I was thinking lol

Help with HIIT

spider07

10

5 yearskozzletoff (379): agreed. I think you're better off doing HIIT with some kind of sprint. A lot less complicated than your routine and probably more effective

Where do I go from now?

robinxchrom

13

5 yearsColossus (76): You have a point there, I need to look at my last 4 years really and understand the reason for not been able to maintain the type of fitness and training motivation i used to have prior to that... Quite a lot of changes in my personal life like the new babe, new company... Anyway, this is my personal catarsys. Things seems to have re adjusted now since I've decided to start fresco with a new approach and with the support Of groups like this is.

Prexylol Push/Pull/Legs log

Prexylol

1

5 yearsPrexylol (1): Hi Guys, I recently joined the simply shredded forum and I was searching for some feedback about nutrition and training. I will start cutting soon, so this will be my Push/Pull/legs log. Stats: -188cm -80kg/176 -16/17% BF My Goal is to lose around 6% body fat and to have a solid base of 10% body fat to start bulking again. Some information regarding nutrition: I come from bulking and used the following macros: Diet...

Peak Week

zacharyc

6

5 yearszacharyc (61): Is Shredded by SAN natural and safe? @LVjack also it says on the container to take 7 with morning meal and 7 with mid day meal rather than the 2 you advise? Thanks for your help

Help and Advice for Beginner Please

skippy333

2

5 yearsBeans (4204): Holy cow, this is all over the place. Don't go to the gym and just lift random shit. Pick a routine. Start with low weights that you can do easily, and try to progress a little every time you go. Don't do cardio every time you lift. And I personally wouldn't do it BEFORE you lift. The kickboxing is enough. Find out your maintenance calories. Track what you eat. As you fall into your routine, adjust so that you are in a slight caloric...

Thoughts on my routine.

strengthathletics

8

5 yearsstrengthathletics (16): Okay appreciate it thanks.

Four months into cutting, losing motivation

Pdv92

11

5 yearsPdv92 (10): Okay guys, thank you very much! So I'll do like this: 1. Stick to the cutting for some more weeks, stop worrying about the never-appearing abs (guess I'll have to train them better for the next bulk cycle :P). Adding some HIIT in my schedule 2. From the half of July/August start adding some calories back 3. Slow bulk from august/september, aiming in gaining like... 2 lbs per month? Did I get it right? Thank you all again :) I'll be back...

Protein Blends

Fayzeh

36

5 yearsArimac44 (451): Most Most egg whites sold are pasteurized to reduce the risk of food borne illness. I have ditched protein powder in favour of liquid egg whites.

What Do You Think?

MarcoTrunzo

2

5 yearsBeans (4204): Need an intro. If you're going to give a lecture, plan what you're going to say. You repeated pointless stuff a couple of times. Came off like a sales pitch for mfp. Too much info covered without enough info. If I didn't know about caloric deficites and how to use mfp already, I would have no idea what you were talking about. Get bigger arms and lats. Generally I don't like videos when someone is just standing there in front of the camera unless...

Progress pics + Need weekend advice

Fayzeh

78

5 yearseknight (58109): Just to clarify, my "lotsa this" was for @NorIda's post. Blindly suggesting something when you admit you're still learning is the ultimate blind leading the blind. I get that. I tried keto years ago. It sucked. Nothing about it was beneficial for me. I also agree that the best diet is one you can stick to. I personally don't know anyone who can stick to a keto and make progress long-term. -3X

Mono was the best cutting disease ever.

Aestheticsbrahh

71

5 yearsBucky (3871): @Aestheticsbrahh check pm.

Need help on cutting diet.

Aestheticsbrahh

2

5 yearseknight (58109): FAQ thread. -3X

So I did an 8 week cut

Hamer93

13

5 yearsFayzeh (1546): Great job!!!

Cutting and overtraining.

IamRiot

15

5 yearsIamRiot (1): I have gotten far in my cut now and its starting to look good as soon as i hit a lower bodyfat ill start bulking again

Im a Teen and should I go on a cut?

wannagetswole

19

5 yearsLloyd (25): You get more insight into how your body works with whatever you do. Personally, I would cut as I enjoy being lean. You'd look awesome if you cut down, but do whatever you feel like. /nohomo

6 week challenge

neilc1982

5

5 yearsLVjack (2749): @neilc1982 Do the secret under ground training method then

Started bulking...need advice

Vinny

2

5 yearsSOLARSUPLEX (8314): You're thinking about this all backwards. First, I understand the cardio if you just enjoy it or play sports or something, but optimally you shouldn't be doing that because that is calories that could go toward adding muscle. Second, don't have a set weight you stop bulking at. Do it in time frames. Bulk for 5-7 months and then spend a month and a half cutting if that's the way you wanna do it. Also eating clean is relative to your...

Quick Meals

Fayzeh

25

5 yearsBucky (3871): If anyone here ever watches the VICE news channel on youtube, i go to the Munchies page and make some of their stuff. The egg sandwich from the head chef of Eggslut shows you an amazing one. here's the VICE Munchies page: https://www.youtube.com/user/Munchies And the Eggslut sandwich: https://www.youtube.com/watch?v=PQe9hnkCDTQ

Transformation body 2013-2015 5% bodyfat

ger1

1

5 yearsger1 (1): I've been trainning for three years, I worked hard so hard althougth all the pain and fails I kept going, I started my journey I will keep stick on it till I arrive my goal. Abed Gara 20 years old https://www.youtube.com/watch?v=3KoJpZsd3IY (( My story in competition's Men's Physique)) After a struggle in my journey I have participated six times in different federations. My first competition started since 2013 in my first 4 months...

Physique Advice Needed

ArsenalRm

3

5 yearsLVjack (2749): You look good for 7 weeks out but you need to start that cut now!

Top 3 Ab Exercises

Fayzeh

26

5 yearsRawsteel (940): If you have a good crunch machine at your gym or one of these then i recommend that you use that as your "main" or only dynamic rectus abdominus exercise since it's alot easier compared to free weight crunches, i personally hate having to hold on to all the weights when doing free crunches :P And when it comes to volume 6-8 sets/40-60 reps twice a week is enough, i recommend some isometric training as well, like planks or the ab wheel.

Motivational Monday

Fayzeh

6

5 yearsBucky (3871): this is what my day will be entailing

cutting cycle advise

christian11

32

5 yearsZyzzst (4486): please please please inject winny.....and film it for me to enjoy

looking for advice from someone with experie

IronBryant1495

13

6 yearsLVjack (2749): @IronBryant1495 No pic came through

What in the world am I doing wrong?

forgottenpass

25

6 yearsjja0016 (829): You are definitely counting your macros wrong in some way if you aren't losing at 2200 calories at 25% bodyfat and 190 lbs as you say.. I notice you said you don't count oil. Olive oil is one of the most calorie dense foods of all. Literally a tiny tablespoon is 130 calories at 14 grams of fat. That's why all the italians are fat, they just pour that shit on like nothing. Also, daily sodium and water play a decent roll in the numbers shown...

Losing muscle on a cut a myth?

nine0seven

21

6 yearsirishsteve (1): I have been cutting for 3 months now using high fat moderate protein and lots of fibrous carbs (non starchy vegetables) as only carb source. First time I've tried to 'cut' as I'm still relatively new to bodybuilding, but my experience has been once over the first week of coming off carbs as a main energy source, you adapt and energy levels are just the same if not better. I have so far lost in excess of 30lbs and maintained strength, with recent...

Looking for bf % estimate

Jdog18

14

6 yearsLVjack (2749): ^ oh are we still guessing...

20% BF to 10% BF

GoldenAesthetics

9

6 yearsGoldenAesthetics (19): @Beans that is a good idea, i will do it and like eknight said, its never exact thank you all :)

2 - 3 weeks big push

BigLeanCuts

6

6 yearsBigLeanCuts (1): 2 months have passed since then and just don't seem to be a be to get much trimmer on my stomach. It looks good whilst in the right light but there's still plenty of fat there. Arms n legs look ripped though

Before bed.

Fayzeh

8

6 yearsG3NGHIS (8532): Hey Fayzeh! I don't think a Protein Shake before bed will hurt you at all. I would be more worried about getting all the benefits of 8 hours of sleep with that late night shift schedule of yours!

cutting questions

chanman

6

6 yearsRawsteel (940): No need to count your macros, or not all of them, count your calories and protein and simply spend the rest of your calories on fat/carbs (more carbs).

Body fat estimate

Jdog18

1

6 yearsJdog18 (1): I'm at 5'7 164 now I'm trying to cut to around 10-12% how much more weight do you think need to lose to get there? First picture is unforced and the other is flexed http://forum.simplyshredded.com/cached/473cded60c1d25b3981e9918ebb24d37.jpg http://forum.simplyshredded.com/cached/2f980ec904a3b661e5a052675e2ab169.jpg

low carbs and muscle

Sheila

5

6 yearsSheila (1): thanks folks, still figuring it out, got great info from this site so looking in to it :) I don't want to lose what muscle I've gained, I've worked hard for it :)

Fat loss and genetics

Hamer93

19

6 yearsthe1 (33861): and when i get under 8% bf , my belly button always goes into an outy lol or just a flappy look to it

Upper body based cardio

Hamer93

16

6 yearsSOLARSUPLEX (8314): Thank the lord that thing is gone. My gym has an endless rope that you just "climb" but you get to sit while you do it..

Mini Cut ?

Zepa

3

6 yearstheoneandonly (4): I can't say I have ever tried a mini cut. If you give it a go post up your thoughts on it.

LONSDALE SUPPLEMENTS. SPORTS DIRECT

Snoogal

6

6 yearsSnoogal (190): Nar Products are from HUll. Local bodybuilder. His pre workout used to be on the net but it has some banned ingredients, so it's been removed. Still available though. Honestly, nothing compares or comes close too it LEthal

The Physique Summit

AnthonyKim421

2

6 years3six9 (220): Sorry won't be in the area.

Couple questions

slowurroll

9

6 yearsslowurroll (25): I have a belt that I used for the first time the other day. I am honestly not a fan of wearing them. Maybe I will change my mind when I get to heavier weight. But for now, I would rather lift without.

Help. I'm fluffier than I'd like to be.

JLtheDream

14

6 yearsthe1 (33861): ^^ agreed, I know lots of women who step on stage ripped at 12-13%.. 20% is more healthy and achievable food/diet looks great and so does training.. keep at it !

Sweating over night?

Zepa

16

6 yearsBucky (3871): I'm laying in bed right now sweating my ass off even with a fan blowing directly on me and the thermostat set to 65. ;)

Cutting Diet help needed

Colossus

13

6 yearsBeastmode1607 (88): Play with macros, more protein and fats less carbs

Why Limit Carbs When Down To Single Digits

barristanselmy

9

6 yearsRawsteel (940): As Nine0seven said.

DIET & NEXT STEP ADVICE

dlalts

12

6 yearsLVjack (2749): Carbs = happiness

Guess my body fat and win 100 cool points!

Beastmode1607

17

6 yearsBeastmode1607 (88): @LVjack thanks much!

Where am I at body fat wise/help with my cut

Jdog18

8

6 yearsXxlean (1990): Kinda what I was thinking as well.

*The Lean Gainz MYTH !! (Video)*

FiremanSi

29

6 yearsqtdreams92 (1630): Don't laugh, he could be a 'power' lifter you know.. :)

Carb Timing When Cutting

barristanselmy

12

6 yearsHamer93 (9553): Yes like said, worry about what to do when you actually come to the problem

When the weight stalls...

Hamer93

23

6 yearsFiremanSi (42408): @Hamer93 Think about it for a second man apart from less carbs there will be less retained water in the body and girls are generally NOTORIOUS for not drinking enough water. Great quote from Silent Mike recently: I drink water like its my Job !! 😁

Unhealthy cut phase?

Beckysweetstuff

12

6 yearseknight (58109): Not needed for thermogenics. A week out of being on stage and in conjunction with water manipulation, I've seen some old-schoolers do that, but I don't know if it's the current practice. I know it's difficult to wrap your mind around. I get that it's completely new and crazy to hear, but there is no magical, "better" nutrition plan. There just isn't. Eat reasonably and burn more than you consume. This is the physique of someone who...

Any disad/cons,eating very few cals on cut??

forgottenpass

10

6 yearsforgottenpass (382): GOD DAMN! I definetly did not know about all these effects from eating much below my maintenance. I am definetly lifting to look good but also live a healthy lifestyle. Thanks guys for shedding some light on this! Much appreciated. :)

Bodytype and fat%?

Fridolfsson

3

6 yearsFridolfsson (1): Thanks for clearing out Broscience for me. im around where i guessed at, im happy with that. just keep going!

Too big of a deficit on cut?

kozzletoff

9

6 yearsqtdreams92 (1630): totally! @Beans .. I guess the most important step is to figure out what your personal maintenance kcal is. That is a lot of trial and error and patience to log everything and keeping an eye on the weight. the calculators give a nice estimate, but for example they were over by nearly 100kcal for me.

Cutting phase :)

MeganRosehart

15

6 yearsFiremanSi (42408): @qtdreams92 I'm sure @OP will be able to take alot from our conversation... The reason i suggest LISS is its easier on the joints, easier to recover from and doesnt effect ur strength as much as HIIT does.. If i'm doing LISS i respond to emails, come on SS and respond to new thread and comment, watch youtube videos on lifting or Podcasts on lifting and nutrition... Easy way to make it productive and less taxing on the body.

What do you guys do to curb cravings?

slowurroll

18

6 years3six9 (220): Good luck buddy. Be strong my friend.

Please critique/help carb cycle. Progress pi

anteis99

7

6 yearsanteis99 (37): @darklight79 I'm dieting like a competition prep because I want to really get to know my body. But I know as I get leaner in going to need more high carb days. Eventually I want to cut while having high carbs. I was cutting at 350g's of carbs just up until a month and a half ago. But once I stopped or plataued at my fat loss I began to cut them out. How grams are cutting with

Stuck on podge.

BigBerry

15

6 yearsFiremanSi (42408): @BigBerry Prob no need for refeeds yet.

Cutting plateau - pics provided

robinxchrom

2

6 yearsrobinxchrom (22): bump, advice much appreciated if possible since I'm adjusting macros for tomorrow! :)

Weigh ins & Water retention

robinxchrom

6

6 yearsqtdreams92 (1630): @wannabemuscular haha okie.. d'uh lol. well @robinxchrom its normal to 'dump' after breakfast because eating kick starts the digestion process and the bowels. Maybe have an earlier breakfast so you can do everything before weigh in. Magnesium helps if you are feeling uptight about it. ;) Find out which food is causing you the water retention and avoid them before the weigh in. For example bread and very salty foods makes me retain water like...

Need Opinions On Next Step In Cut

ParaMetric

28

6 yearsFiremanSi (42408): @qtdreams92 Thats because people suggesting a immediate 500cal drop are AMATEURS. They are people who've read 1 article about cutting an spread like wildfire. Yes u'll absolutely see immediate weight loss but u'll plateau hard and next thing u'll be 1000cals under ur maintenance and only 6-8weeks into a big cut. Probably chewing ur Arm off at this stage also, looking like shit, eating into muscle and looking flat !! This is all dependant on ur...

Cutting Dilemma- 5.5 weeks out

GetFitGoFigure

96

6 yearsBeckysweetstuff (4): well, are both hot. :D

lean out

alisam

7

6 yearsRicktoripped (16): We are our own worst critics. Keep on improving!

Wasting N00b gainz,by cutting as a beginner?

forgottenpass

22

6 yearseknight (58109): Care to elaborate? Your stomach and intestines break down whatever you eat and absorb it all the same way. Doesn't matter if it's a potato, a pixie stick, or something in between. It's all glucose when it's absorbed. -3X

Too high volume on a cut?

Nkravn

17

6 yearsRicktoripped (16): Can I chime in and ask a question? During cut, is it more beneficial to do higher volumes to help with calorie burn? Also,is there more of a post workout calorie burn with high rep work than with heavier low rep work? Thanks.

Do you increase reps on a cut?

bicepKing

13

6 yearsBeastmode1607 (88): No, what built the muscle is what's gona maintain the muscle while cutting

Anyone?

dserious111

9

6 yearsBeastmode1607 (88): I'm cutting to 8% and then depending on when MEPS tells me I'm shipping to MCRD SD for USMC Boot Camp ima get to around 13-14% so I have a little fat to lose before muscle in Boot Camp. 13 weeks if no gains :/ but it'll be worth it to be a Marine lol

*Choosing your Calories & Macros ???? READ*

FiremanSi

7

6 yearsDem41 (586): as always Fire, good reading material

Nutritious tips for staying lean

madamird23

26

6 yearsTimmothyGen (1780): Create a meal plan in a notebook or whatever. Thats what I do.

Cutting

aniahm

2

6 yearseknight (58109): Anything you want. Have you read the FAQ thread? There's a lot of info there. -3X

Fat loss books.

SnackIt

7

6 years3six9 (220): @SnackIt Its interested not interessed by the way. It all depends on how you see things to be honest. Some like iifym some like keto others like carb cycling etc.

Macros question

dserious111

5

6 yearsZepa (730): I got cheap scale too. I always make sure I place it on same spot like always. (I got my ritual piss then on scale)I weight myself 3 times in row just to make it sure it shows same numbers.

Weird to me

dserious111

13

6 yearsdserious111 (130): @FiremanSi yea, I can reach the protein goals, as I eat all of the food mentioned. But I love peanut butter too damn much lol. So I make that fit into my diet. But yea, I really should make tuna a staple in my diet. Stats are good on it and it's cost efficient compared to steak in NYC lol

PPL question

dserious111

3

6 yearsdserious111 (130): @Beans oh ok. Yea I have deads on my pull days

progress and diet question

tman87

3

6 yearstman87 (4): Thanks for the info mike. With me at a 500 cal deficit that would put me at 1900 calories. I don't want to look like a marathon runner neither. 150lbs will only put me at 5lbs less in than I am in the photo. P90x has Cardio days also with Some HIIT training in there as well so that's why I will be choosing to do another round with it it April. With 1900 calories and 35p/45c/20f would that help in lowering fat while retaing muscle? I'm hoping to...

IIFYM Questions

taylor

7

6 yearseknight (58109): MuscleandStrength.com and http://www.bmi-calculator.net/bmr-calculator/ Estimated your height at 5'3". They both came up the same. IIFYM.com is notorious for being too low. -3X

How To Approach A Cut (Macro Counting)

ezvmoneybeast

5

6 yearsBeastmode1607 (88): Hormone manipulation

Lets lose the PHAT - Log

SnackIt

54

6 yearsTamere02 (1474): @SnackIt Try weighing yourself everyday and getting an average for the week, relying on one day a week is unreliable imo (from what I take it you weigh in every Monday?) Regarding your nothing lost for a few weeks than a sudden weight lose, im going to say WATER WEIGHT. I assume your reduction in kcals (again I noticed you reduce them by quite a bit on a regular basis) is mainly carbs which when you lower you also tend to lose water weight...

First time cut - Dexa Scan experiment

DaveShredder

1

6 yearsDaveShredder (1): Hey guys, I've been lifting for the past 2 years and have added on roughly 15 kgs of mass since I first started (slow progression because I wasn't counting calories or worrying about nutrition until recently). I've never done a cut before and thought it would be interesting to get a Dexa scan done before and after to see how much fat is lost in relation to muscle. My plan is to measure my weight in a few days - then eat at maintenance for...

Sup?

Hutch

36

6 years3six9 (220): Hope you enjoyed feeding the troll LOL.

Can someone give me a Body fat Estimate?

genericzombievamp

9

6 yearsLVjack (2749): If you want to look like an Ethiopian pirate then you should keep cutting.

Symptoms of low leptin levels

Beastmode1607

12

6 yearsdarklight79 (3088): Uhmm... I have no idea how Irish people sound like. I assume the accent is strong enough to translate to text.

Cutting Macros

kozzletoff

9

6 yearsFiremanSi (42408): @kozzletoff Many reasons. Primarily because their still growing. Loads of test flowing around the body and its a time u should be taking advantage of that high test and not cutting cause u want shredz or some bullshit. You should be building big muscle. under the age of 21 most people only start lifting and its in the first 12-18 of training where they have the unique window to burn fat and build muscle at the same time and unless ur obese it's...

Thoughts on a Low Carb/High Fat Diet?

bicepKing

4

6 yearsbicepKing (19): Thanks @beastmode. I have will incorporate a day (after legs day) where I up my carbs and overall calories slightly. Will also lower protein on rest days (2 days a week) and calories slightly.

need help for carb cycling macro ratio

anteis99

1

6 yearsanteis99 (37): Hey guys so im starting to carb cycle but im a little confused on the macros. im currently 182lbs standing at 5 foot 11 inches 10.4% body fat. im aiming for 150 carbs on moderate days 40g's on low days and 300 to 350g's on high days. my question is do i keep my protein the same or would i increase it? would i also adjust the fats on the low and high days. I'm currently having 2400 cals per day. up until i start my carb cycling im having 190g's...

Cheat days

Beastmode1607

16

6 yearsEat2Trainn247 (2557): The whole concept of a cheat day/meal/week/whatever just screams unhealthy relationship with food. Food is a source of fuel first and foremost, but certainly a source of pleasure, happiness, fun and is often truly nostalgic and enjoyable. Why embark on a cheat day/meal in place of enjoying all foods you enjoy in moderation? Any food can fit. It is consistency and a true understanding of the role of nutrition that is important to allow that to...

Cutting for 1 month

robinxchrom

18

6 yearsrobinxchrom (22): I'll try taking them up to 1850 or 1900. Post-refeed day I'm weighing in at 66.3!!' Very surprised

Ideal macro ratio for carb cycling

anteis99

3

6 yearsWilliamjacksonxo (1): Also, there are 5 tricks to double your muscle for fast body building: The FIRST muscle to engage in ANY movement must be the muscle you are trying to target. If you are working your biceps, to most effectively stimulate the bicep, it must be the muscle to initiate the movement. As mentioned, muscles are weakest at those extremes and that makes it LEAST likely to contract. This is where your ..... keep reading article at...

6ft 200 how much should I cut.

Ryd10

6

6 yearsMethod (379): Who cares about your BF%. Reality is that you can look a lot better so don't be happy where you are. The thing about bodybuilding and life in general is that you should always strive to better yourself and not become complacent. Not saying that you shouldn't be proud of what you've achieved, you did make some nice gainz.

Update on my Abs transformation and Cut

themav

11

6 yearsskillman85 (1): Awesome transformation dude

Progress pic

wxfreekj

15

6 yearswxfreekj (157): Thanks @3six9 and @fuba141! It's been fun fun fun. Just spent a week on the beach in Mexico--feeling fantastic! Hard work pays off, who woulda thunk it?

losing stomach fat

roseyc123

62

6 yearsroseyc123 (58): who u talking to kiddo ?

drinking a protein shake after morning worko

captainmag

11

6 yearsnjcrockfordx (28): It's fine no worries, im actually getting confused on here I meant for fasted cardio.

Football/strength/cutting

Robin

3

6 yearsRobin (1): Cool. I do intermittent fasting and eat between 12 and 5 and it's been working like magic. I was thinking if I did a refeed my match starts at around 3.30 and ends around 5. So I thought I might eat all my food before 4 on my chest/refeed day then do a 24hour fast after. John Romaniello does a feast fast thing where he does a full cheat day followed by a full fast the next day so u could do that.

Cuting Diets.

3six9

18

6 yearsEat2Trainn247 (2557): @3six9 it truly is. Too often individuals get caught up in the latest nutrition and training trends andthen jump ship to the next one. It can be as simple as increase volume over time and increasing/decreasing kcals over time to reach a goal. Of course, the little things need to be in place and balance/knowledge both established but it truly can be that simple.

Ketosis Plateau

west164

18

6 yearseknight (58109): One of two options: 30/50/20 protein/carb/fat ratio or 1 gram protein/pound bw/20-25% kcals from fats/rest from carbs. -3X

Weight loss plateau..

SnackIt

26

6 yearsEat2Trainn247 (2557): @SnackIt your thought process is a logical one; however, our metabolism is NOT static, rather it is dynamic. Simply put, it is ever changing. When we spend long periods of time with a low calorie intake, it adapts to that level; thus making it even harder to continue losing weight. There comes a certain point where our body starts to get really uncomfortable at X%BF and it will fight harder and harder to stay at a natural set point it feels it...

Equally divide carbs or revolve around worko

anteis99

6

6 yearsEat2Trainn247 (2557): @anteis99 I second @GetFitGoFigure in that as carbs drop, I place them around my client's training schedule in order to appropriately fuel the training session and then to promote optimal carb replenishment following so that the subsequent workouts are able to be performed well. I believe that in general, whether cutting/bulking, distributing a larger percentage of carbs around training is optimal for performance/body comp

Ebooks/books about dieting.

SnackIt

10

6 yearsSnackIt (76): @darklight79 I have really been wondering if i should go for it, have you done it before? only thing is that i really don't want to stop PHAT, as he outlines a program you should follow in UD 2.0

diet over look please advise!?

serge09

8

6 yearsBeans (4204): I would suggest eating what you want when you want, and just worry about hitting close to your macros.

On the right track?

Leone1013

4

6 yearsEat2Trainn247 (2557): @Leone1013 I think this question of carb intake depends on a few factors: a) How has your weight changed in relation to your macros? -track your weight for 7-10 dayswhile consistently hitting those macros, average it, and observe the change in your weight. Then, adjust accordingly. b) do you prefer higher carbs or higher fats? Personal preference here. Some have a sweet tooth and enjoy a higher % of carbs while others crave fatty/savory and...

log to be shredded and strong

csizemore21

105

6 yearscsizemore21 (799): Shoulders and back hypertrophy Strict military press: 135x,20,15,15 Rear delt machine: 90pounds 15,15,15 Seated lateral raises: 20x 15,15,15 Rack pulls: 375x12,12,12 Chins bw: 15,15,12,12 Machine cable rows: 100x20,20,20,20 4x20 super controlled shrugs 15 min tanning, 15 min hitt

Bulk/Cut

Codyx95

21

6 yearsSharkoon1 (565): You got now the advise from alot of people. Jelet told you to cut some told you to bulk ü, you know why? Because cutting or bulking is mostly personal preference if you are not obese. You can cut a bit if you want to since you won't stick to bulking because you are constant questioning your decision i would cut for a bit more until you feel lean enough and then go into a long lean bulk.

4 week Body Transformation Mini-Documentary

J_douggie

5

6 yearsJ_douggie (1): Thanks for your insight. Ya we just used the electronic and pinch for bf percentage, so not very accurate I'm assuming. I just wanted to introduce this style of video and documentation becasue there hasent been very many GOOD videos and are exciting to watch. My next one will be better.

Super HD / CLK stack advice

mlwinans

16

6 yearsRand (4291): It's real and it's not cute. I'm up 10 pounds so far with baby 2 and she's only 20 weeks

Cutting. What to expect? Strength/Gains

bicepKing

6

6 yearsbicepKing (19): @MMB good advice. Thanks

macro help!

brentonac

3

6 yearsmikew (11494): Came in to say this... key is a caloric deficit of -500 calories as explained in the FAQ. Use My Fitness Pal or Lose It to track food intake on your phone. Also, in b4 read the FAQ http://forum.simplyshredded.com/topic/13958/simply-shredded-faq---read-before-posting/

Not losing weight, even with cardio!??!

forgottenpass

21

6 yearsMissQ (4): Agree with GetFitGoFigure, go to Walmart and or look on craigs list and find some free weights. Hell, make some weights with empty milk jugs filled with dirt!

Body Fat?

As4do6

10

6 yearsAs4do6 (37): It's after 3 weeks cut. I meant it was taken a week ago.

Calories on a refeed/cheat meal

As4do6

6

6 yearsAs4do6 (37): This post is from 2 weeks ago. I got an answer and learned a lot since then.thanks for the reply anyways.

What will burn more calories on a cut?

forgottenpass

18

6 yearsBeastmode1607 (88): Do both lift mostly I say. If you really Wana burn calories though... Join the Marines, it's a free all day 13week membership at Paris Island lol

Caloric expenditure apparel

Frostshock

3

6 yearswannabemuscular (33216): I have an older version of this: http://www.timex.com/watches/timex-ironman-road-trainer-heart-rate-t5k718f5 Never had a problem with it. You plug in your stats and then it runs off your actual heart rate so I think the calculations are fairly accurate.

Cutting/transformation to <10% or bust!

wxfreekj

2

6 yearswxfreekj (157): I'm 38. 5'11 and currently sitting at 184 and 12ish?? percent bf. I get bod podded a week from today. I'm excited. My last bod pod was 3.5 months ago and I was > 20%.

Been awhile since Ive been on Simplyshredded

RabelAracena

7

6 yearsLVjack (2749): Focus on the look not the number

Am I doing HIIT right?

jazus

2

6 yearsLVjack (2749): In theory yes but doing them outside so that you are at a max sprint and propelling your body forward instead of having the ground moving beneath you will always be better. If I use a machine for HIIT I find the stair climber works best. Just my opinion.

Nasty Plateau after an all protein diet

trober1010

9

6 yearsBeans (4204): @trober1010 I think you have more to think about than continuing to lose weight. You've already lost a ton of weight, and people aren't really meant to be on a caloric deficit forever. I'd what @eknight said. Learn how to reverse diet, get up to a healthy amount of food, get your shit figured out, then continue to diet. I don't see any reason why you need to lose weight while on vacation.

Need help to bring shoulders out

anteis99

11

6 yearsTyrannosaurusFlex (2641): Shoulder shocker is brutal for sure. Defo recommend!

How to calculate how many calories to eat?

calexrose

5

6 yearscalexrose (46): @JHughes thanks for your suggestions! I found out yesterday afternoon from my doctor that my thyroid function is low, so that's probably been playing a factor. I will work on getting that under control and keep measuring and tracking my food intake.

Calories

Jjg886

5

6 yearsKecaldesian (7): @eknight I knew about the beginner and chemical help in order to achieve muscle gain and fat loss at the same time. Didn't know it was possible for everyone els tho, even if it's at such a slow rate. Learn something new every day!

24 YO Female Seeking Shredding Advice

Slowprogress91

31

6 yearseknight (58109): ^^ solid advice. I train fasted and use BCAAs. -3X

Will Whey protein help me loose weight

ArchT

14

6 yearsArchT (4): Hahaha!!! @thephenomenon.. Indeed you are 'the phenomenon'... Anyways guys, what the average daily intake of protein

Trouble with losing weight while traveling

As4do6

6

6 yearsAs4do6 (37): Thanks for the real late reply lol I have been doing great. My cutting is on the right way ( you can see photos on my profile). I have been doing lots and lots of trx. And even manage to do handstand push up now.

Rinsing mouth with sugarwater?

Corevar

8

6 yearsGetFitGoFigure (121): I have come across this info several years ago as it can, as you say, trick the body into thinking it has gotten energy. Actually, I find this to be effective when I am running a race or really lifting hard. Your body tells you ahead of time that you are out of energy when really you are not yet. You can actually push yourself so much more. What do I do: I suck on a hard candy during races (hoping I dont' choke). But, when I lift, I actually...

Hiit cardio

SnackIt

22

6 yearsGetFitGoFigure (121): yes, I agree with upping your fat and carbs, I think at your lowest your fat should be 45-50g so, start at an appropriate amount somewhere higher... keep in a cheat meal (1.5x normal carb level, low fat-50-60 fat?, normal protein) 1x per week within 2 hours after your workout that day. I like to cut calories by alternating each week, take out 5g of fat per day one week, the next week I might take out 10-20 g of carbs, the next I might add...

New cut plan please critique

anteis99

5

6 yearsGetFitGoFigure (121): glad you found it helpful @anteis99 :)

Need advice..

Prog

6

6 yearsGetFitGoFigure (121): I agree, you do have a nice frame to work with. Building muscle and leaning out will get you that physique you want. Lift all muscle groups.... You can start with a 3 day split, hitting all muscle groups building up to 5 days per week- lifting volumes such as hitting each muscle 2x per week (heavy day, high rep day) or hit each muscle group 1x per week and really work it. In general, lifting in the 8-12 rep range gets you size. 3-5 sets per...

Shredding

Larsinydre

15

6 yearsEat2Trainn247 (2557): @SOLARSUPLEX I actually was a huge proponent of BCAA's + simple CHO pre-training first thing in the a.m. as I usually train about 530am. Pretzels + BCAA's for the win...or so I thought... I spoke with a lot of intelligent minds this weekend who strongly recommended to me consuming an EAA supp or complete protein rather than BCAA's to optimally stimulate MPS. I am going to switch over to whey + pretzels moving forward as this will then negate...

belly fat

jab

3

6 yearsAs4do6 (37): In the FAQ you can find how much calories you should have each day. Deficit between 200-1000 from that to lose fat ( each 3500 calories is a pound ). That's what called cutting. That should do it

Checking in for advice

wxfreekj

8

6 yearswxfreekj (157): Added a few 100 calories yesterday--up to 2400. Felt strong last night lifting and running... woke up this AM a lil lighter. Thanks for the advice...think I'll stick with the upped kcal for a few weeks and see what happens.

Cleaneating/flexibledieting/powerbuilder?

AnthonyKim421

11

6 yearsAnthonyKim421 (103): Worth watching or your money back--guaranteed!

Cutting while only doing body weight workout

As4do6

5

6 yearsAs4do6 (37): If each session of training I'll do the maximum. More sets , harder angels , more difficult exercises. Will it be enough for "overload"? I just managed to do my first hand stand - push up a week ago. Don't want to lose it up already ^^

New to Simply Shredded program - questions

Pagrandma59

5

6 yearsPagrandma59 (1): Thanks for the reply. I guess because the program is featured on this site that I might find other's who've done it and could give me direction. As to your questions, I have 2 rest days a week (weekends) because that is what fit's my schedule of getting to the gym. I am cutting and have seen progress in the short time I've been working on it so I am happy with my numbers and I am overloading (for me at least) I'm not lifting heavy according to...

Ready for phat?

PainAndGain750

4

6 yearseknight (58109): You don't continue to ice a soft tissue injury for that long. It will contribute to tightness and slow the healing process. -3X

Cutting

Jjg886

3

6 yearsFrostshock (13324): How would protein make you gain fat? A caloric surplus will make you gain fat- What kind of diet are you doing?

PHD-4 and cutting log

SnackIt

31

6 yearseknight (58109): @simply_michael for most people 40-60 grams per day. Not less than 30 or more than 60-70 unless you're just eating a massive amount of carbs. -3X

No more spinning my wheels - Phd-4 LOG

SnackIt

7

6 yearsSnackIt (76): @Dem41 Thanks mate, you are probably right, should stick with the basic for some months first, might have some joker sets at days i feel great, but not more then 1 time a month max, just for setting some extra PRs.

I need help with anabolic diet.

dannyboy0526

25

6 yearsdannyboy0526 (1): I will be printing the to read tonight

Bodyfat % estimate? Is it time to bulk?

GrakoHD

8

6 yearsSalokin (877): How many people did you snapchat that picture to? Be honest...all the girlies in your instagram got a copy because it took 20 tries to get that lighting down. Oh, and what everyone else said.

A new cycle

Ehabezzat761

49

6 yearsdarklight79 (3088): Whenever AAS gets mentioned there's always a shit ton of drama. How I love SS.

cutting question

OHPloser

3

6 yearsOHPloser (4): Nope I used the search bar and there was a far easier option :/ After reading decided 25g carbs is the first drop cheers for that.

Saving time on dieting

Arthur_steel

2

6 yearscsizemore21 (799): Lol

Cutting advice

Dave2323

11

6 yearsDave2323 (1): So I recently just started jiu jitsu at my college and train 2-3 times a week for an hour or two. how should i calculate that in to my macros? sometimes its intense sometimes it isnt. on days its intense should i just add 300 cals to my calories and 150 on less intense days?

Macros and calories correct?

getfitquick

19

6 yearseknight (58109): That sounds low. Like really low. Like I'm 30 pounds lighter than you and I don't diet that low. My comment was more directed at your macro breakdown. 40/40/20 is too much protein and not enough carbs, which you found out trying to meet your protein goal the other day. And as I said, it isn't going to be "better" than 30/50/20. -3X

gym closed down, now what?

forgottenpass

24

6 yearsSalokin (877): Pounds of fat??? If you ate 7,000 calories over maintenance than theoretically you could gain 2 pounds of fat in one day. (yes, 7,000 cals is the actual figure) You can easily weigh 3-5lbs more one day than the day before. Carbs hold water, salt holds water, water=weight. You do NOT gain pounds of fat by over-eating 1 day unless you are a fat pig that ate thousands upon thousands of calories.

Cutting the right way?

stranger

4

6 yearsGetFitGoFigure (121): If you cut properly you can maintain that muscle. Cutting slowly is key for a natural bodybuilder! 1 pound per week or so with a higher carb, lower fat diet eventually. the IIFYM.com calculator is helpful as well. I use it all the time.

Job Opportunity (Sponsorship for clothing)

Showyour

3

6 yearsFiremanSi (42408): @eknight Hahaha. Ur something else. 😁

Starting diet properly - first time

BigLeanCuts

8

6 yearsSalokin (877): How much did you weigh everyday? Weigh yourself at the same time everyday and track it. Make a simple excel spreadsheet that averages your weigh ins. Use the averages, not your daily weight. And don't worry so much about the ab definition in the mirror. That will change everyday. Just focus on keeping the weight on the bar the same, and the weight on the scale going down. DO NOT ADD MORE CARDIO. Just double-check all your math...

CUTTING LOG

ilifthard

11

6 yearsPayman16 (1): Wow nice pics man!

Problems hitting the correct macros

dreamopolis

6

6 yearsBeans (4204): Definitely don't need that much protein. If you're having trouble hitting it, I'd just drop your goal. Ratios are a good guideline, but being a bit off won't make or break you. I tend to eat a bit higher fats because I really like pb and baked goods.

Eva's RFL log

Amunet

8

6 yearsAmunet (136): This marks the final day before adding back carbs. Weight here is 125.0. http://forum.simplyshredded.com/cached/4a32c9ed1f9668bc887b87307e57eadd.jpg

bodyfat estimate

sonne1998

6

6 yearsTyrannosaurusFlex (2641): I agree with Nor, you need to bulk mayne

at what body fat do the abs become visible?

thephenomenon

12

6 yearsBeastmode1607 (88): I can barely see them at 16% but they really pop out at 10% if I got lower it'd pop out more

not cutting anymore

thephenomenon

5

6 yearsDanimal_88 (9761): how many threads are going to make about "bulking"?

U wot m8??????

_RudeCrew

21

6 yearsPhil_Babitsky (10): I agree, larger people do indeed have a much higher metabolic rate....Agreed, like I said, I think I should have been clearer.

Length of Cut?

SOLARSUPLEX

8

6 yearsPhil_Babitsky (10): Essentially the longer you take to cut the better of you will be in the long run and will be able to maintain your condition without developing an eating disorder. Of course I'm talking from a perspective of a competitive bodybuilder, but the rule of thumb is 12-20 weeks. The 500g (a bit more than 1 pound) of bodyweight per week is a good goal.

trying to figure out muscle gains & weight!

queenquebec

7

6 yearsGetFitGoFigure (121): hey girl! so, it is very helpful to track progress by body compsition... knowing your body fat. Then you can calculate your lean body mass so you know how much fat you actually have. From there, you can figure out how much you would like to lose to reach your desired body fat percent or desired leanness. There is also a great calculator to figure otu macro ratios for your goals at IIFYM.com. clickable text Also, I am very sure you gained a lot...

Training Log By The One And Only Ocean :)

oceanair

45

6 yearsoceanair (18017): Sorry I haven't been updating. Starting a new log this week on my weekend with updates and all that jazz for the new year.

So I broke the 3 plate bench barrier. Legit?

darklight79

35

6 yearsdarklight79 (3088): Yeah sure, when i hit a bench again, I'll post how I set up by updating a vid here. My training partners wouldn't really object. Probably tape it during a deload day.

Pain killers and weight loss supplements

neilavrian

6

6 yearsZyzzst (4486): definitely the supps man....or high bp

how do people keep their muscle with ecstack

thephenomenon

8

6 yearskickinchicken (8717): 200-400mg/day of caffeine is not excessive

Low Glycemic (Slow Weight Loss) Carb Diet

fitandpowerful

9

6 yearsthe1 (33861): @eknight needs a medal for being a boss right now.. i just copy n pasted everything you just said into my notes hahah

Hi Everybody, New to SS, input appreciated

letsgetlean

29

6 yearsletsgetlean (91): Hi guys, thanks so much for the help yesterday. If yall wouldn't mind, I've tried to set up my PPL and would love some Ideas of any changes that may be needed. Legs Squat 5X5 Leg press 4X10 Ham curls 4X10 Calf raises 3X15 Push Flat bench 5X5 Smith ohp 3X5 Close grip bench 3x5 DB lateral raise 3X8 Tricep extension 3X8 Pull Deadlift 5X5 Weighted chin up 5x5 (these will be body weight for time being) BB rows 5X5 DB shrugs 3X8 BB curls 3X8 I'll...

Nutrition Plan Help

Davie

2

6 yearseknight (58109): 1. Read the FAQ. 2. Adjust your nutrition plan. 3. Return with a calorie and macro count. 4. Ask follow-up questions. 5. Profit. -3X

is this the same thing

thephenomenon

5

6 yearsSalokin (877): It's true within certain parameters. 100 cal difference probably won't matter much with the same weekly end total. If you have a day that you know you'll probably overeat, like family dinner on Sunday, then plan accordingly. It may be easiest to make the hardest day your beginning of the week, then the next 6 days averaged your remaining calories out, but don't go nuts or you'll be starving the rest of the week and losing muscle while you do it.

Estimate my bodyfat %?

Ocram95

4

6 yearsTimmothyGen (1780): ^

high carb average protein caloric deficit

thephenomenon

3

6 yearseknight (58109): Doesn't matter as long as there is a calorie deficit. /thread. -3X

15 Years Old, should I count macros?

Shota34

15

6 yearsDanimal_88 (9761): And I just came of a 34week prep for last show and I am up roughly 8lbs from my show weight and I only truly track my macros Mon-Th and Fri-Sun I wing it and just try to land in the ball park. I am enjoying life to the fullest and still hitting my goals

End of 5 month bulk, into 3.5 weeks of cut

darklight79

26

6 yearsnino27 (1): So you can bench 2x your bodyweight ?

Help from the more experienced crowd?

wxfreekj

8

6 yearsBeastmode1607 (88): @wxfreekj push pull legs. I hope you can double your time, even if it means taking 1 hour out of sleep or sitting on the couch. My Marine Corps recruiter taught me to make time by beating my ass till I got it right lol but he was right, you just gotta want it bad enough then force yourself to want it even more.

Intro, progress pics, gen advice, & Est BF%

wxfreekj

8

6 yearswxfreekj (157): Thanks @ParkerHenry! I'm working hard!

Set point theory - fact or fiction?

mikew

2

6 yearsFNO (46): My opinion its false or at least for me I think it is. I know that after I compete, cut, or bulk when I deload for a while or start eating whatever and working out less my body's bf and weight doesn't go back to what it was, it is different every time. So I say FALSE

body fat estimate pls

thephenomenon

9

6 yearsFNO (46): 15-16%.

Training program Please help!

Douze

22

6 yearswannabemuscular (33216): @Douze is gone guys. Another newcomer driven away ....

Dat Forearm Vascularity Doe

oceanair

132

6 yearsoceanair (18017): @the1 Holy fuck. 😍 Last pic is my fav.

tips for getting lean and shredded

chanman

5

6 yearsqueenquebec (25): @chanman Becoming shredded means losing weight = caloric deficit. Having "definition" would mean you would be lean enough to see the muscle you've built. Just lose weight!

PLEASE READ..NEED SERIOUS HELP

Osurocks32

31

6 yearsNorIda (46958): Any structured routine is prerty sufficient. Your diet, like others have mentioned, Is what is going to get you results. So quit trying to look for a miracle routine, and fix your diet!

Weekly Calories for Fat Loss+Macros

KoredeJoshua

5

6 yearsFrostshock (13324): Take 2-3 weeks to find your true maintenance (calculators are just a rough guesstimation). Once you know it subtract -100 cals (going by daily cal intake not weekly) stick with it for a week and reassess based on weight loss. Cut for no more than 12 weeks, 8 weeks should be a good enough time frame to cut. Reverse diet back up, choose what to do from there.

Proper cut. How many months out?

Kansas___Boyyyyy

12

6 yearscsizemore21 (799): I agree with what fireman said

100ml t3

Casandra59

3

6 yearsBucky (3871): 100ml of t3 huh..? hellloooo incoming thyroid storm.

Why do I look different in outside mirrors

Beastmode1607

9

6 yearskickinchicken (8717): Sorry if the answer was too technical 😎

Anyone ever do a week off from diet?

Jelet

26

6 yearstuco (213): and that's why crash dieting is no advisable.

Strength on a cut

dserious111

16

6 yearsdarklight79 (3088): Eloquently and accurately put. And those i see at my gym who depended so much on spotters, when they suddenly find they have to train solo due to some circumstance, they can't even lift shit. Looks like the "it's all you bro!" wasn't all you.

LOG: keeping the drive alive <3

Johanna

43

6 yearswannabemuscular (33216): @Johanna You disappeared again! How's it going?

Biggest Loser Challenge - Ocean's Cut Log

oceanair

500

6 yearsleanr0x (4183): finally filling your log! i hope you are going for another one :)

Correct Macros for Cut?

SSJ3FinalFlash

12

6 yearsFrostshock (13324): +1 exactly. I'd take a week or two to find your true caloric maintenance rather than a calculator guesstimation and reverse diet from there.

Getting that shredded/dry look naturally

cmike

7

6 yearsHamer93 (9553): http://www.houseofbodybuilding.com/competitors_guide/carb_loading_chris_aceto.htm

Beginning slow cut please critique

anteis99

12

6 yearsanteis99 (37): @Beans yeah that's what I really need to work on that nice cap and overall tension on the muscle

Cut advice

Zyzzst

3

6 yearsZyzzst (4486): @Frostshock thanks for the advice man! I'm pretty much going to assess what everyone says and then implement what seems to work best for my body, this year is sort of a test run to see what works well, my goal is to go pro by the time I'm 28 and im 24 now so I need this year to be a good one!

trying to find the right fullbody workout.

r1ch37

14

6 yearsShreddedSumo (10): It's simple enough just sit down with a pen and paper and come up with a few full body workouts... only you know what exercises you'll enjoy more than others, youtube is great also as it will give you lots of ideas and tips... just take about an hour and focus on what your specific goals are and write it all down then make something of it.. :)

calorie/nutrition advice on training days!

queenquebec

18

6 yearsFrostshock (13324): http://youtu.be/A3gTGLulLnI Eating more increases your maintenance because a body is constantly striving for homeostasis. Say you add 100 cals and gain 1lb week one and .4lbs week 2, week 3 is going to be little to no weight gained because your body adapts your metabolism to the calories given to it in order to achieve homeostasis (staying the same). If you're looking to maintain then homeostasis is great but if you're trying to bulk and add...

What is your "Summer Shred" program?

TOMA

7

6 yearsSamwaite23 (211): http://forum.simplyshredded.com/cached/af3406dc44b5301bdbfa920e2f430804.jpg http://forum.simplyshredded.com/cached/55fb5c83c4b9ab8bed982ea50ec8cd37.jpg http://forum.simplyshredded.com/cached/3877c9ebe7a9579441303b7448c22ba3.jpg March through to September when the last pic was taken, 194lbs to 180 in the last pic. Just drop those calories, track your weight and learn to love being hungry as fuq

Tips for last 2 weeks?

gg62088

17

6 yearsSOLARSUPLEX (8314): For fucks sake YOU'RE is a word.

Deadlift higher rep, critique please

darklight79

5

6 yearsdarklight79 (3088): Heh... in this case short 5'8" Asian ftw.

Atlas road to Glory - Show prep

Jezza_91

38

6 yearsoceanair (18017): @Jezza_91 hope the shoulder heals soon. keep doing werk.

Calorie deficit + macros = fat loss?

LiftLife

6

6 yearsLVjack (2749): Don't sweat the details, "a little over on fats/carbs" and lift really heavy on your compound lifts. Consistancy beats all.

Lowering calories on a cut help!

queenquebec

13

6 yearsqueenquebec (25): @Beans yeah,that's most people think about fat loss programs, 12 to 20 x 4 sets. I actually had this one training tell not to the 5 by 5 program by Elliott hulse, because "lifting heavy makes your muscle huge" haha this training was bragging about her degree in "exercise science". She also think calories don't matter so long has I eat "clean". And about dark meat, I mean chicken thighs, drumsticks instead of...

Not very shredded. At all.

Yerman

15

6 yearsJelet (2190): this calculator is pretty accurate compared to most calcs that i came across online. Bookmarking it for future use. thanks.

Changing it up

Johanna

9

6 yearsJohanna (892): Thanks guys! I will start a log soon. Cut/maintenance log. I'm not super interested in cutting weight, but I'd like to see if I can. Idk if I'll be able to keep it updated, but I'll try :)

LOG TIME: time to shape up

swollenscott

86

6 yearsFiremanSi (42408): Where abouts ?? U been before ?? Some of the islands are paradise.

Shredding Prep started for IFBB Nationals

jordzmetcalfe

52

6 yearsdarklight79 (3088): Seconded.

Danimal's 2014 Contest Prep Log

Danimal_88

294

6 yearsDanimal_88 (9761): LOG IS FINISHED REFER TO http://forum.simplyshredded.com/topic/15355/danimal88/ FOR ALL FURTHER UPDATES

Injury right b4 cutting.

aesthet1x

5

6 yearsaesthet1x (22): I'll do. thanks !!

Upping the ante

Fosta41

12

6 yearsTrev182 (14986): Thanks man, few of the guys on here run it! Nick wright is miles ahead of me in terms of lifts but runs canditos programme. Anyone can progress on it, dont matter what your lifts are!

Bulk or cut?

GrakoHD

16

6 yearsJordan (241): Add mass. Keep it a clean bulk though

Should This Work?

Charl

6

6 years_RudeCrew (15100): Open thread to view post.

Time to cut!

lbeahl

4

6 yearseknight (58109): @lbeahl IMO, based on your activity and the bulk of clinical literature- too few kcal, far too much protein, little bit more fat than you need, not nearly enough carbs. -3X

5/2 Diet

Fosta41

21

6 yearsFosta41 (79): Good news chaps! Just completed a back session on 3rep day of 5-3-1 after upping my cals to 1800 and felt a lot better, excited to move up to 1900 next week and 2000 the week after. Will monitor BW from them and introduce cardio as necessary.

Rate My Cut Plan

SliqDiqRick

15

6 yearsSliqDiqRick (1): @wannabemuscular will do. I think Im also gonna drop one or two doses of the Super HD on cardio days (Im in the military so not running isn't exactly an option). It definitely made me sweat a lot more lifting today so I think my heart might explode doing cardio. lols

Need honest critique on new plan

anteis99

9

6 yearsFiremanSi (42408): MORE CARBS.

Bucky the Gainpire Slayer - Cutting Log

Bucky

419

6 yearsTimmothyGen (1780): Ohhh i see i understand now. Cant wait to see the end of you're cut like everyone else!

33 years old - Never had Abs showing ...

themav

57

6 yearsthemav (7): Hi, Thought i'd post up where i am now on my cutting journey. Ive lost 15lbs in about 35 days - so been losing around 3lbs a week. Feeling flat at the moment but this could be to do with the T3 and extra cardio i'm doing. Enthusiasm is still high and i'm now looking at reducing my food costs. Ive been buying 250gram packets of veg , uncle bens microwave rice, packs of pre-cooked chicken etc all of which I can save around 40.00 a week buying...

need advice, trying to cut with back problem

dlugh510

6

6 yearskbradley88 (210): I dropped about a 20 pounds and iv got 2 slipped discs, 3 bulging, sciatica and shueremans disease (got discharged from the marines because of it) piled the weight on and looked fat as faaak, my cardio was walking on a very slight incline, running and cross trainer are completely out the question. get your diet on point thats the main factor and dont do exercises that will cause compression on your spine or it will just agrovate it. im...

Dieting, caloric deficit and Big 3

darklight79

8

6 yearsAarronStenner (10990): I suffer on accessory exercises the most, my OHP and bench will then suffer while my squat and deadlift also improves

Hi All, New Here..Looking To Cut

Nasdaq12

31

6 yearsswollenscott (571): How did the serge nerbret routine go? It's fairly full on no?

Cutting log Gacheru till 10/12%

Gacheru

68

6 yearsGacheru (37): http://psi.pgtb.me/QRxCq1 Guys please vote on Jon West. Buddy of me and it would really mean a lot to him. As you read his discription you see he truly wants to help people. Thanks, means a lot to me.

Trev. - Mission Improbable Log Pt.2

Trev182

500

6 yearsTrev182 (14986): Don't have a time frame. A lot of work to go in before I hit near that. Not worrying myself with stuff like that too much at the minute, just want to get stronger and bigger!

Cutting Last 5LBS Log

ebolus101

10

6 yearseknight (58109): You should be able to shed 5 pounds in water weight easily, 24 hours out without using the sauna. At this point I wouldn't do anything different. -3X

PHATS Revenge

ErickFromOmaha

28

6 yearsErickFromOmaha (4195): Yessir!

Bulking for Woman?

CorrinaC

31

6 yearseknight (58109): ^^ this was my thinking in WS4SB. It's basically a 4 day upper-lower. -3X

Is losing muscle on a cut exaggerated?

musclesbrah24

14

6 yearseknight (58109): IMO, no. The overall size of the muscle is not permanent, and is dependent upon the stresses placed upon it. -3X

Need critique on lifting program

queenquebec

17

6 yearsambitiongainer (391): @queenquebec best advice I would give you darling is go on youtube like you usually do and check out a well know female bodybuilder that has a physique that you like and then follow her program and I know one of your main goal is to get your ass bigger so you'll see what to do while watching those females ;):D deadlifts is one of the best exercises ever made but not everybody likes doing it, you should know what you like and what your body...

Cardio, Cutting and Macros

Jessi_A

19

6 yearsSOLARSUPLEX (8314): As @beans said, its hard to distinguish tone over text. Especially when it does seem very harsh (often times it is, but we are all tough here, you included), and we would like to help you. I guess you are looking to do something the optimal way with not the optimal circumstances. If you had planned to do this maybe 6-8 months earlier, then you could have slowly added to your Kcals so you would have much more to create a deficit from. Of...

cutting and it's new

sportydar

3

6 yearsFrostshock (13324): That's Waaaay too low, 900 cals total is insane and bad for you better that you're eating more but you definitely need to lower the protein to around 1g/lb, that'll bring your split to around 30p/20f/50c which is optimal for muscle gain and recovery as well as overall energy. This +1 Losing 30lbs is way too much and you'll probably end up losing muscle mass as well as fat resulting in the same overall look but a lower weight. You have to...

Transformation much?

dcraine

1

6 yearsdcraine (1): This is my weight loss transformation, 8 months of lifting and carb cycling! Now on a 5/3/1 program to gain strength and some size. Weight from 248 to 210, current max's are bench 225x3, squat 315x2, and deadlift 300x2. Let me know what yall think about my progress? And any tips to cut down from 210 to 195! Plateau is hitting hard. http://forum.simplyshredded.com/cached/bcc15da21b14723ec9a5b7d02e01b97d.jpg...

Log Staying on track!

Tritons

121

6 yearsTritons (670): Last update on this log. If anyone still follows oh well. Had not set any PR's lately training has been going well, this week, though i have 3 24h shifts this week, so i lack of sleep and rest and training has been sloppy, but i will have to push trough it. Next week will start The Cube, probabley going to make a new log. 13.08.14. Paused bench 100x6;6;6 Pulldowns 80x8;8;8;8 Seated db press 25x10;10;10 Wide grip cable row...

When this is over we’ll all go camping - LOG

ZammiNic

6

6 yearsZammiNic (13): Before all training, 15 minutes is spent on mobility and warming up Push A Flat Bench 20kg x 10 40kg x 10 60kg x 10 80kg x 5x5 Incline Bench 40kg x 10 50kg x 10 55kg x 10 55kg x 8 + 2 (required assistance for the final 2) OHP 20kg x 10 40kg x 10 40kg x 10 40kg x 8 + 1 (required assistance for the ninth rep) Seated D-Bell Press 20kg x 8 20kg x 8 17.5kg x 9 17.5kg x 8 really underestimated how shot my shoulders would be after incline and...

Pro Athlete Diets

Beans

9

6 yearsBeans (4204): I can dig the coffee diet.

PHAT - A Log

rklohe

25

6 yearsrklohe (511): Upper power Bench - 185 5x5 Pull-ups - 5x6 DB shoulder press - 60 3x10 Tbar row - 90 5x12 V bar tricep - 100 5x15 BB curl - 70 5x15 Face pulls - 25 3x12 Hanging leg raises - 3x12 Loving the changes I've made so far. Looking forward to big strength gains and size

Should my girlfriend cut?

Pawzup

8

6 yearsErickFromOmaha (4195): My girlfriend had the implant and didnt get periods it is normal. But for ttht you might want to check with the ob like stated

3 month HIIT and proper diet progress log

lnpcre

16

6 yearslnpcre (1): @solarsuplex Ill def stick around and contribute when I know what im talking about. @darklight79 ya man, its addiction

Whats possible in 20 weeks for untrained guy

TP33

6

6 yearshaole (2109): If your body fat is really 20-25% then I would recommend cutting. Your diet needs to be your main focus though. I would also recommend adding a few accessory work to the SL5x5 routine until you start lifting heavier weight. Save the accessory sets for after the main 5x5 lifts and pick two or three that you can do in a circuit/superset with minimal rest times to keep your hear rate up. Once you get to heavier weight on the 5x5 program you might...

Directioning needed for "shredded" look!

Aerosys

7

6 yearsTimmothyGen (1780): I use to think people could get shredded like that but people spend years bulking cutting repeating. Gl

energy levels with new lower cal intake

r1c0

8

6 yearsDanimal_88 (9761): just got to suck it up man. Try being on 1700 calories when you maintenance used to be 2900-3000 and only get 2-3 hours of sleep..

i am 17 years old and looking to cut down

ii_clelland

13

6 yearsFiremanSi (42408): @ii_clelland I'd go for a caloric surplus of 100-300(max).. but if ur not putting on roughly 0.5-1lb/week then up ur calories mate. I would never advise cutting for youths until definately after 20-21.

Mini Cut counter productive?

djg08

2

6 yearskickinchicken (8717): You put on 10-ish lbs of lean mass if my math is correct. Don't get impatient now. Do a slow cut and keep what you've worked so hard for. You'd have to drop about 13 lbs to get back to 10%BF in a single month. But you'd lose some strength and maybe some muscle with it. Try 2-3lbs a month, maybe 4. Remember, it's harder to gain lean muscle mass than it is to lose excess fat. Pound for pound that is.

Carbs and protein before and after/CUTTING

G23

23

6 yearsRawn (1338): Pretty sure OP is female. Other thread by same user focuses on best ASS exercises

CUTTING: 3 MONTHS +

ilifthard

34

6 yearsSRorhrbac0808 (47098): ^damn son!

Last bit of fat?

SnackIt

36

6 yearsSnackIt (76): Pounds* think i got around 3-5 pounds left.

Cutting for a wedding, need advice urgently!

mpalk92

4

6 yearsFrostshock (13324): @mpalk92 hopefully it isn't the Red Wedding you're cutting for :/ http://media20.giphy.com/media/jsg27CQlgJZte/giphy.gif?w=320 +1

Cutting - how do my carbs look?

Sublic

15

6 yearsWinnersNeverQuit (10311): IMO 6lbs in the first two weeks isn't that bad, i'd assume that 3-4 lbs is water weight, I always lose that amount within the first week or two

Stomach fat gone but fat on sides remain

LongBeachPatriot

3

6 yearsLongBeachPatriot (127): Will do man. thanks. Im on 8-9 weeks of my cut. def takes time. Not going to bulk like I did last year. Not worth the fat gain. Will just lower cardio to once a week and add 2-300 cals over maintenance. Better to grow slow with little fat gain than struggling shedding the fat.

Anavar and women training

AmourdeMonet

18

6 yearsthe1 (33861): I personally know 2 women that both bulked 10-15lbs from anavar and only took 10-20mg but that's a huge increase in BF.

New to SS! Cutting progress, need advice

obby1g

9

6 yearsobby1g (16): Forsure I'll definitely get going on that then.

competition prep

SuperM

17

6 yearsmonstermash (10): @wannabemuscular That's its function, but it's not a diuretic. It pulls water from the immediate tissue, e.g., the intestinal tissue and immediately surrounding tissues through mag cit osmosis, which is the additional fluid that causes the diarrhea and bowel cleansing but is not a diuretic. This function is also not one of "moving water around". Your body doesn't move subcutaneous water to replenish the now reduced fluid areas in...

snacks when shredding

L_J_Mcleod

25

6 yearsL_J_Mcleod (4): hey guys, you can get apple cider vinegar at a local super market i thought, having said that i am an australian so... @Brian12 &@firemansi

Holiday while cutting

DanMmmFood

9

6 yearsTrev182 (14986): Plenty of decent gyms in Edinburgh mate! That's where I train!

Cutting while lifting weights advice?

queenquebec

23

6 yearsMMB (3616): Eat as much potatoes as you want to, if it fits in your macrobreakdown

Starting my cut.

Mattdunn

33

6 yearseknight (58109): I agree with the glutamine statement above. Keep your receipt on it and use that cash for food. -3X

Couple Progress Pics from My 1st Cut

ezvmoneybeast

46

6 yearsfuba141 (10): @ezvmoneybeast your the same height as me and I've been having trouble getting past 75. Looking good by the way!

Need help breaking a plateu stuck

anteis99

14

6 yearsTrev182 (14986): No need. Shouldnt have much effect as your in a deficit. 4calories in a g or protein and 4 calories in a g of carbs. Dont over complicate it. Eat the same macros/calories everyday.

Calorie deficit enough to get ripped??

SnackIt

9

6 yearsbrian12 (9495): Yes. It's all about being in a calorie deficit. The calorie deficit can be created from diet alone or with sone added cardio. Try lose around 0.5% of your bodyweight per week. If you lose more, increase calories, if u lose less, drop calories ;)

Fat and carbs intake IF NATURAL

BitchesFancyMe

11

6 yearsBitchesFancyMe (13): thanks for te help guys. Im more clarified now =)

Cutting macros

tristantalpas

7

6 yearsFrostshock (13324): This exactly Regardless of current BF% yes, usually you always shoot for 1g/lb for the sake of ease. Technically it's .86g/lb but on a cut 1g/lb should be more than enough If you have to stick to some silly "clean" diet just get it from chicken breasts and eggs, if you want to go the scientifically proven way you can get it from eggs, lunch meat, steak, protein shakes, everything, damn near everything has protein in it dude.

How to reduce body fat 20% to 12-15%

Dezali85

9

6 yearsFrostshock (13324): Same Cardio isn't NEEDED but at a certain point it has its benefits, macro tracking has been proven time and time again by science to be extremely effective @Bigdaveyessex Eric Helms actually suggests that 70% of your deficit should calories from food and 30% from HIIT, I have no personal experience with this because I'm doing it for my next cut but just SLOWLY going into a 500 cal deficit 100cals at a time depending on of I'm losing weight...

6% Bodyfat

Danimal_88

10

6 yearscardinal (6175): @Xxlean Not had it tested properly in a while but I would estimate somewhere between 8-10 %, most likely 9%. It's hard to say as I can look stupidly lean/ vascular if I'm dehydrated and lower my carb intake drastically but obviously I don't want to do that on a regular basis. I would say 9% is fairly accurate now though. I personally think 11/ 12% is ideal for most though. You look lean, feel good and perform optimally.

_RudeCrews Iron Strength Log

_RudeCrew

430

6 years_RudeCrew (15100): Alright guys, I have a game plan that I'm actually really excited about but, I'm gonna end this log. Its tainted with negativity. Look out for the new log, probably tonight. Its time to start fresh, and rebuild.

Cut Log, I guess.

Clutchwork

34

6 yearsClutchwork (7): Why is this nutrition thing so hard for me lol ugghhh anyways i cut out my HIIT today, but i feel lazy because of it and not as "tight" [best way i can describe] but gym is tomorrow. So, excited about that. Anyways I had my protein shake which estimates to like 500 cals there was pizza sitting on the stove asking to be eaten and i was rushing for work >.> so i grabbed 4 slices and took it work with me. You guys did say get...

Dropping 50 kilos

metal

14

6 yearswannabemuscular (33216): Sounds good man. Good to hear the lifts weren't disappointing. You're starting off with some positive vibes. The walking in the AM is a great idea. Do that fasted before you start your day. It would be great if you could do that like 5x per week and keep the pace pretty brisk. For you diet, are you tracking everything you eat and aiming for a specific macro ratio? Most here recommend 30p/50c/20f.

Clen Cycle During Rest/Recovery Week?

LongBeachPatriot

3

6 yearsLongBeachPatriot (127): Coo. Adrenals are always cookin' cause I'm on TRT. 100mg Cyp E5D.

Current Meal Plan and training

jesusalmeida

66

6 yearsjesusalmeida (1): My calories are 2169 and my macros are Carbs:250 Protein:154 Fat:50 My recent picture is posted on page 2 of this thread which i dont think is lean enough, well for me anyway...i still feel soft and abs not really showing...

I MUST be doing something wrong

Highdeas

29

6 yearsHighdeas (1635): I'm new here but have learned a lot the last few weeks, I believe what he is referring to is this Cutting: Caloric deficit. (-100 to -500 cals from your maintenance. The goal is to lose .5-1 pounds per week To minimize muscle loss during a cut you'll want to go into a deficit slowly -. That was posted in frostshocks sticky, you lost 32 lbs in 16 weeks = 2 lbs a week, as I have learned I the hard way myself before coming to this site, you lose...

Big boy need help getting lean 😄

Barbus098

18

6 yearsnwt521 (217): Open thread to view post.

Fat loss - questions

geta

1

6 yearsgeta (1): Hi, im 17 yrs old, last year i was 125 kgs, I started some better foods stuff blah blah now Im 86 kgs. I know i gotta count cals etc but 1) Im little bit afraif of carbs especially grains. When i eat for week paleo, then eventually cheat and have some grains, i feel bloated, my face and body is bloatef, so, its ok for me ocasionally eat some bagel or what? 2) lifting - im pretty weak, about 70 kg bench , two 26 kg dumbbels for chest, 200 kg...

confused about the diet thing. pls help me!

pudgevillarosa

4

6 yearspudgevillarosa (1): alright man, thank you so much for a comment!

best way to transition from a bulk-> cut?

TheBB

2

6 yearsFiremanSi (42408): Reverse diet... adding 50-100cals/week roughly.

Getting my cut back on track

Dem41

11

6 yearsDem41 (586): weight down to 193. looking good roughly 1.25 lbs a week where i should be. Something that did come up last week, i pulled a muscle in my shoulder and doctor told me to stay away from upper body workouts for 2-3 weeks and then only light work for the next 3 after that. What i am curious about is will being in a calorie deficit hamper my healing recovery ?

Weight-loss/Fat-Loss Plateau

red66mustang

11

6 yearsBeans (4204): Gotcha. I'm by no means an expert when it comes to dieting, but if I were you, I would slowly increase cals every week until you get up to maintenance, and maybe a little over. See how your weight reacts. If you are confident you are at maintenance, or even gain a little weight, slowly drop back down again, and implement refeed days right away. This usually works for me. Hopefully someone else might have some input also, as I don't really...

Thoughts on my cutting diet

duBourgK50

15

6 yearsdarklight79 (3088): Heh... I would toss in a cup of frozen blueberries and frozen bananas into a chocolate whey protein sludge. Fast prep.

Cutting and Macros/Diet advice please

jerzyroginski

12

6 yearsjerzyroginski (16): I also think I might be eating to much protein even on my split its over 200gram to keep it 50/30/20... but then again double that is the carbs..

How to go from a cut to a bulk?

SnackIt

16

6 yearsSnackIt (76): Took your tips and decided to slowly start bumping up calories, 1800 was just to low, will just add 100 calories every week to i lose around 1 pound per week.

First official cut! help

Sedlo18

7

6 yearsSedlo18 (25): @FiremanSi @eknight @Perfidy Thanks for the info guys!! Im excited to see what happens. I might possily do a before and after thread with pics and such at the end of the summer so keep an eye out if your interested

Program on a cut

cwt

2

6 yearsFiremanSi (42408): Lettuce Spinach Tomatoes Mushrooms Cucumbers Courgettes Peppers Brown Rice Quinoa Sweet potatoes Red onions Some pepsi max helped me curb appetite also because of the gas in low cal softdrinks.

Logie_Bears Quest For an IFPA Pro Card

Logie_bear

11

6 yearsScotian (9922): You have an awesome physique brotha, congrats on the overall and good luck on the next show

First time cutting please help.

munneor

15

6 yearsErickFromOmaha (4195): agreed.

Cellucor SuperHD & CLK Stack - when to take?

evolution_fitness

10

6 yearsevolution_fitness (1): CLK is for more energy, but also can be used for weight loss. I use it more for the energy factor. It's just a powder you mix into your drink. I want to tone now, possibly bulk later, just need to get this down first. I know the instructions are written on the bottles, but I have read MANY different things about other suggested times/on an empty stomach/etc etc. so I just wanted a few more educated opinions. Thanks everyone for your help!

Best High Protein Foods While on A Cut?

ezvmoneybeast

15

6 yearsGangbox (13): eggs, chicken, tuna fish, and turkey.

SWEcut chapter.2

Jackiechan

1

6 yearsJackiechan (4): Hi shredders! So, l've been away from this board for over a year. Last year I started a thread where I was starting a cut. Unfortunately I totally forgot about updates. Now im very motivated of showing you guys how me and my training looks like. Since my last thread got archived, I will just copy/paste what was in it. This is what I started with last year; "Hi! First thread from me; Im 22yo from Sweden. I have been...

Cutting diet anyone?

dazzler95

2

6 yearsPerfidy (3094): Read through this FAQ, there's a ton of good info. A majority of people on here stick with macros, not so much a specific "diet". Much better results / consistency.

First time cutting

evymk

8

6 yearsT1no1 (478): @evymk you probably dont lose weight because you have always eaten ~1500cal so your body got used to it and your maitenance is at 1500 while it should be at 2000 what calculators say. Everyone is different. The only option i see is to increase your maintenance level by slowly increasing calorie intake(kind of reverse dieting) with minimum/no weight gain and after that try cutting when your maintenance is higher. This will takesome time..

Cut Update

Van4stan91

1

6 yearsVan4stan91 (1): http://forum.simplyshredded.com/topic/13920/van4stan91-cut-log/ Was pretty shitty at logging my cut. But here some update shots. Thanks to the people who gave advice. http://forum.simplyshredded.com/cached/c402693ffabc046670518257b5459852.png http://forum.simplyshredded.com/cached/bedc8c969693f29ccbd0dbfa3bf80a51.jpg http://forum.simplyshredded.com/cached/e42139f853e97ab08d053db87f35ff33.jpg Still working on the back/love handles. I...

Best cutting method??

fitnessz2

24

6 yearsfitnessz2 (1): I have been losing around 1-2 pounds a week, normally 2 pounds, not feeling weaker and i have gained strength, my maintenance is around 2350 calories, im not very active beside weight lifting, if im losing more then 2 pounds this week i will up my calories.

Help Finishing Cut

tparring

37

6 yearsstingray72 (109): From the people I came across on bb.com it seemed to me that 10% was ideal for no issues. its a shame though because the body does look much better even at 8% and lower than that I feel appearance wise its not appealing but thats me.

Burning fat without losing muscle

Xelanor

3

7 yearsXxlean (1990): What Konstantinov said....At 155 17% body fat I guesing you will have to get down to 130 in order to be at 10% bf, and at 130 your not going to have squat for muscle. My suggestion for you would be to lift as heavy as you can and build some muscle. 155 is pretty small to cut. Lifting heavy also burn fat on its own and keeps your metabolism going...Also instead of jogging type cardio, try hiit..More explosion type training....If you dont know...

So, I've taken the plunge...

GazzyK

19

7 yearsIrishGymSheep (10554): Never been a fan of 5x5, it can definitely get good results in the big three but for me it is ridiculously boring and tedious. I think you need something you enjoy doing. I would look into a program that looks like fun to you and is challenging but not overwhelming. Stick with what you are doing now for a month or so get yourself use to training and then switch. Just don't go overboard! As for having a sweet tooth if you like jello there are a...

Recommendations Natural Bodybuilding Prep.

Maarten

1

7 yearsMaarten (4299): Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. By Eric R Helms, Alan A Aragon and Peter J Fitschen. For all of you my fellow muscle-dysmorphia brothers and sisters.

Path to being Herculean!

varunj17

26

7 yearsvarunj17 (498): Week 3 Day 1: Upper Power 1. Weighted pullups: with 10 kg plates 5 X 5,5,4,4,3 2. Weighted Dips: 5X 5,5,4,3,3 with 10 kg plates 3. Dumbell Bench Peess: 4X5( 27.5, 27.5, 30,30) 4. Standing Behind the Neck Press: 4X 4,4,3,3( 42.5,45,45,50) 5. Barbell Bent row: 5X5( 65, 65, 70, 70) 6. Cambered Bar curls: 3X10,8,6 7. Skull Crushers: 3X 8,6,6 DAY 2: SQUAT DAY 1. Barbell Squats: 5X5,5,5,4,3( 85,90,95,100,105) 2....

new to the forum 176.4 - 135.0 fully carbed

stingray72

25

7 yearsstingray72 (109): Thanks guys I really appreciate it. I should be so much further along but Ive had so many health setbacks in my life.

How fast can i cut?

lolssons

4

7 yearsTrev182 (14986): Big difference between 13% bf and 17%bf. If you want to lose 10lb, 6 weeks would be enough i reckon. But it wont all be fat. Account for water loss (3-4lbs) in the first week. Then a steady 1lb a week for 6 weeks givea you your 10lbs. In ideal world, that would work.

is the muscle obvious when you are bulking?

Glue

4

7 yearsSRorhrbac0808 (47098): Best way to tell how much muscle gained is take a pic of what you looked like before your bulk. Do your bulk and cut back down to the weight you were before you bulked and take a pic and compare. Lol this might be a 1-2 year process between cuts/bulks.

Should I keep cutting

Jps5296

10

7 yearscomp (19): I'd say keep cutting a bit more. You already have quality mass on your frame so cutting a bit more won't hurt to do. Best of luck!

Anyone doing fasting?

carneola

4

7 yearscomp (19): I tried it for a while and I liked the feeling from it (more focus mainly). Unfortunately I had to switch things due to new work schedule and classes. I just lived off coffee and water for hours, sounds worse than it actually was.

Keto-ish cutting

BigBerry

6

7 years_RudeCrew (15100): I've done it twice. Never again.

Just starting - Confused about weights?

cuppednoodles

7

7 yearskickinchicken (8717): Screw giving it a "try!" Take that shit and make it your bitch! Change the attitude and tell yourself you WILL achieve your goal. Being fit is not a like buying a pair of jeans. You don't just give it a try. This is THE BIGGEST and most important, single thing you can do for yourself. Now, 22% is not obese. But if you really want to make a change and hit your goal, then take that word out of your vocabulary. ...

Need some diet advice

Marko

7

7 yearsT1no1 (478): @Marko if you mean a refeed yes you can do that double your carbs and dont overdo fat. like a controlled 'refeed day/cheatmeal' 160protein 500carb and no more than 100g fat

Advise cut

dontevenliftbra

4

7 yearsT1no1 (478): @dontevenliftbra I would not make it more agressive just keep the 1-2lbs other than that I can't answer on your bf and weight lol

Intermittent fasting

Jezze

16

7 yearsHighdeas (1635): shit, school is in session again EK be laying down the science!!

my journey to a better me!

pudgevillarosa

4

7 yearsFrostshock (13324): You cheeky bastard... http://static4.fjcdn.com/thumbnails/comments/Well+aren+t+you+a+cheeky+bastard+posting+links+to+videos+_6c1639c86e94837cffb0fd2585439559.gif I'm Frostshock and I approve this message

Need some cutting advice.

ErickFromOmaha

14

7 yearsFrostshock (13324): @ErickFromOmaha Makes complete sense, look up some form videos, invest in a belt and possibly add some Core work to your routine to prevent any further injury, otherwise there's a bunch of dudes with jacked up backs deadlifting like pros. Did you slowly decrease to a deficit or drop right down to it? If you only ate 1200 you definitely need to get more in - Even if you're not hungry. At least before you go to sleep that is. Also remember that...

a cut to go from fat powerlifter to shredded

r1ch37

20

7 yearsFrostshock (13324): Yep you're good to go dude Haha it's all good, if you stick around it's a constant thing. Get an avi up, start a log and ask for advice - You'll be making gainz galore in no time.

How many carbs do y'all eat on a cut

BigBerry

13

7 yearseknight (58109): I would consider low to be less than 40% of your total kcals, high to be greater than 60%, and moderate in between those. -3X

Give me Cutting Advice and Meal Advice Plees

ezvmoneybeast

2

7 yearsNorIda (46958): http://forum.simplyshredded.com/topic/13958/simply-shredded-faq/ Read the sticky and ask questions. If you're too lazy to do any research your diet will fail. Put forth some effort, and you'll likely get some responses. Perhaps if you did more than just troll the forums, you could have learned how to properly cut :)

what is the proper way of lowering calories?

jayc0

7

7 yearsaesthet1x (22): If you want to maximize your results you should think your cut process like cards in your hand. You should drop to your maintenance and then start by dropping your cals really really slow so your metabolism gets used to it. Keep mirror and weight track and then if u start seeing your weight keeps the same, you start lowering again, then you add more cardio action, and other "cards" that may be useful like carb cycling, refeeding, etc...

Calorie Calculator Question

correra911

4

7 yearseknight (58109): Everyone is different. A very strict cut, IMO, shouldn't ever be longer than 10 or so weeks. Ideally, you don't want to have to lose more than 10% of your body mass to get where you want to be. If you need to lose more than that, you got too fat on your bulk. -3X

Cut Questions

DanMmmFood

8

7 yearsDanMmmFood (13): Its usually pretty consistent with the tape. Its purely because whenever i measure my arms they arms fluctuate in size where as everything else doesnt as much and i bulked or cut for a while and i was concerened at them shrivelling up as they are already a bit small for the rest of me. Just trying to keep track of them and everything else to make adjustments to training/volume if needed

Getting less and less hungry on my cut

abbehardy

10

7 yearsmpalk92 (22): I agree with Frostshock, getting those bits of fruit and veg in are key and majorly help with satiety however too many raw veggies can cause bloating which is something you probably dont want as it makes you feel all bloated and horrible. :)

Increasing calories slowly while cutting?

Unreachable

18

7 yearsT1no1 (478): Jelly af thats close to my bulk lmfao

HELP NEEDED

LENA951

27

7 yearsLENA951 (1): Thank you, I'll give it a try

can you continue doing 5X5 on a cut?

CrustySock

11

7 yearsSOLARSUPLEX (8314): congrats on the new name btw

Lord of the Rigs- Teewhat's prep

teewhat

179

7 yearsmattd534 (3208): looks good man

fat loss is realllllllllll slow :-(

BigBerry

25

7 yearsBigBerry (10): @Trev182 seriously this is new to me, gonna deffo have a butchers when i do my weekly Tesco shop, i'm an in and out type of guy....meats, carbs, fats and then GTFO as soon as possible.

Best carb sources while cutting?

BigBerry

22

7 yearstamere01 (7126): X2

SOS!!! cutting help: am i doing it right????

BigBerry

31

7 yearsBigBerry (10): @mpalk92 @Frostshock that Insanity and PX90 stuff is ass, i'd take a nice weight training regiment over that bodyweight stuff. don't get me wrong it is intense as hell but i agree with @Frostshock i don't think it contributes to cutting weight any quicker.

Volume on Cut

Prof123

8

7 yearseknight (58109): 21 - 10-20% = 17-19 total sets. Start there and see how you feel. Your objective on a cut is to maintain lean body mass. No need for 20+ sets because you aren't going to grow anyway. -3X

EK Night, how do my cutting macros look now?

jayc0

18

7 yearsDai (262): Happy to help somehow

Tips to get shredded!

bassmas17

19

7 yearsmpalk92 (22): I would advise doing HIIT training like insanity classes as I have recently started and I feel like they are already working as have noticed more definition in my muscles.

Losing water weight

slowurroll

13

7 yearsHamer93 (9553): Just to make sure timmothygen understands, creatine's main "benefit" is not to make you look bigger

cutting advice

trigg86

19

7 yearstrigg86 (10): @T1no1 thanks dude :-)

Recieving Any General Advise For my 1st Cut

ezvmoneybeast

3

7 yearsFrostshock (13324): Pretty damn good bulk if you're only 17% bf dude This, I generally don't do cardio at all unless I'm feeling hungry and don't dip below a 500 cal deficit. Can probably play it safe and bump protein up to no more than 1g/lb as well on a cut

Macro noob c/p/f 20% 40% 40% for weight loss

kayzee

4

7 yearsFrostshock (13324): Also macro ratio has little to do with weight loss other than muscle retention, you could lose weight eating 80% fat 10% protein 10% carbs technically if you're at a deficit.

Losing weight and gaining muscle

Azzdog18

3

7 yearsnine0seven (2569): Cut. Bulk. That's all you need to know.

Losing fat while gaining muscle

Cubb

4

7 yearsFatBoy (88): @Cubb I think it is possible, but veeeeeeeeeeeeery slowly and after all it would not be very productive.

Muscle Warfare Thermofuse

Hyzz

23

7 yearsJohanna (892): I know test boosters really don't need to be taken by men before age 40, this is when slight decreases in testosterone occur. You are in the age (or soon will be) where testosterone is at its peak. Supplements aren't all that bad. I'd concentrate on diet, lifting, and whey protein sups to get your gains. You look good though!

Cut Feedback

Prof123

11

7 yearseknight (58109): There's nothing *wrong* with fasted cardio, but it's certainly not as good as fed HIIT or even fed LISS. -3X

How much do i need to lose??

fitnessz2

9

7 yearsTrev182 (14986): Do all use even math?

JordanWFitness' Contest Preparation Log

Prometheus

108

7 yearsthe1 (33861): awesome brother, looked great.

Law of Thermodynamics Question

correra911

10

7 yearshaole (2109): no offense but you sound like you have no idea what your doing as far as diet which means you most likely are clueless about everything else. You need to determine what you current body fat is and what your goal is. I'd also like to know your stats and lifting history. I would suggest you do more research specifically on nutrition and get on a routine.

Stripping fat

Bulking23217

11

7 yearsEat2Trainn247 (2557): @Bulking23217 Essentially you want to optimize body composition. As previously mentioned, you cannot "spot-reduce" fat; but employing the proper training regimen and developing a healthy relationship with food and understanding the role of food as fuel will definitely help you achieve the physique and performance you desire

Skinnyfat cutting need advice. Help brahs!

abbehardy

20

7 yearsT1no1 (478): thanks haha :p Hate to break it to you, but by the way you look right now and the current calories you're on (1950) you are going to starve yourself just to get a sixpack. This will fuck up your metabolism big time, because just like @Frostshock said you'll stop tweaking your macro's but will start doing cardio and have to increase it in order to keep losing weight. This will put you back to an unhealthy deficit probably even lower than...

Solarsuplex ** Cutting log **

SOLARSUPLEX

324

7 yearsmattd534 (3208): I'm sad for you: (

Cutting.

ilifthard

83

7 yearsilifthard (3241): Eh... I've been ill for 4 days already, I'm feeling much better though. Due to the illness I had to increase the kcals, and of course, I wasn't going to the gym too while being ill. Going to train tomorrow! :beer:

track athlete on a cut?

RAM89

7

7 yearseknight (58109): ^^ this. And not only for a sprinter. Why do people drop their carbs so low? I'll NEVER understand it. -3X

Clarification

correra911

18

7 yearsnine0seven (2569): A can of tuna in Alaska is one dollar for 4oz.

Cutting log - Restarting after a YEAR

Ravenfraust

18

7 yearsRavenfraust (7): I guess I'll stick with this diet for a week, then move on to other diet for another week. In that way I can rotate whatever I want to eat etc. without having the problem of counting my macros everyday :D

Hate Cardio

Johanna

61

7 yearseknight (58109): @Gymtiger and what about the numerous other pieces of inaccurate info? Serious question- where do you acquire your nutrition and fitness knowledge? -3X

Diet question

RexEverything

7

7 yearsRexEverything (1): Thanks guys.

body-fat-estimate

Sevastiannn

5

7 yearsFrostshock (13324): Ehhh, may be the lighting but I wouldn't say exactly 10. Definitely in the teens though for body fat.

Trevs cutting, like a knife through butter!

Trev182

500

7 yearsFiremanSi (42408): OVA MUTHA FUCKAAAAAAAAAAAAAAAAAAAA !!! :)

can you make gains on a cut?

CrustySock

8

7 yearsoceanair (18017): yes you can. i made hella gainz on my last cut. broke a shit ton of PR's.

GTFIH Help my friend develop a free IIYM app

Maarten

17

7 yearsFiremanSi (42408): @maximus24 Agreed also.

Losing body fat

MissEmily

38

7 yearsJohanna (892): Hahaha

Van4stan91 Cut Log

Van4stan91

27

7 yearsVan4stan91 (1): So Calories are back up to 2400. Did 20 minutes of light cardio yesterday . 20 mins at 5. Today was Upper day. Flat Bench - 3 x 5 @205 Rows - 3 x 6 @185 Shoulder press - 3 x 6 @115 Dips 3 x 10 @25 (belt) Pull ups 3 x 12 @BW BB Curls 3 x 8 @80 Shoulder (front+side) raise 3 x 10 @15

Gained 10kgs and need to lose- HELP

misslulu

14

7 yearsSOLARSUPLEX (8314): Bumping this because its dead on here this morning and I have time to kill. It was this or the fitness dvd one. Hope we all prefer the latter.

Vegetarian Cutting

SarahDee

35

7 yearsFrostshock (13324): I was going to go into a whole spheal about "humane" slaughtering processes but now its just turning into a pissing match of opinions. I'll agree to disagree but believe in the facts provided. If you can show me scientific articles proving otherwise rather than hypothetical and frankly impractical situations I would definitely suggest what you have to offer in the next vegetarian diet thread.

Gaining muscle and loosing fat ?

cameron_grier_uk

5

7 yearseknight (58109): OP gets a rep for effort, but you can't gain muscle on a calorie deficit, no matter how much protein you're eating. Your body will convert protein to glucose to fuel itself before it uses it for growth, so it ain't gonna happen. -3X

*U Cutting Bro?? 3DMJ Wise Words, Eric Helms

FiremanSi

18

7 yearscassious (2926): LOL @Citrullinemalate

5weeks into diet still no signs of fat loss

cameron_grier_uk

12

7 yearsFrostshock (13324): @cameron_grier_uk no problem dude, keep asking questions and make sure to check out the tags on the side. @eknight haha just trying to give you veterans a break! I'll get that 10k mark in no time! >=D

Heart rate monitors

teewhat

5

7 yearsFiremanSi (42408): Polar FT4 is what i have and it's cheap and effective.

Ghandis Cutting Log

Ghandi

2

7 yearsFiremanSi (42408): I would always prescribe more protein on a cut starting at 1g/lb.

Body fat estimate.

Rawsteel

16

7 yearsSevastiannn (1): Hi guys, sorry for my bad english. These are my before and after pictures i think i was 20+ bf at the beginning. I am doing fast cut now (Started before 46 days 8000 calories deficit per week). Aiming for 10 % bf then lean bulk but i don't know when to stop. Thanks in advance. Before pictures- 181 lbs - http://imgur.com/xbEfRg6 http://imgur.com/onEWJfE After pictures - 162 lbs - http://imgur.com/z2B6fyW http://imgur.com/YPwhfZy

*Big Dogs talk Protein-Helms,Aragon,McCarthy

FiremanSi

23

7 yearsajm87 (409): so bascially just eat your BW in protein when bulking or maintaing and slightly higher when in a deficit

Should girls bulk before cutting?

Jessi_A

24

7 yearsEat2Trainn247 (2557): @bslo do you track 100% of your intake?

Confused with different macro calculations!

jjpaul13

35

7 yearsGrizzlyBerg (9214): now I know the secret to getting reps ;)

Feedback on my routine

Jophe

8

7 yearsTrev182 (14986): If you have bad shoulders, personally, i find that dips irritate the shoulder joint quite badly. Ive dislocated my shoulder twice though.

GOAL 210 lbs from 240

gff2707

57

7 yearsgff2707 (127): Busy couple of days so no update since Wednesday but still on track Weigh in today - 233lbs ( 8lbs loss so far) Changing macros to 344g carbs 61g fat 206g protein 2750 kcals ( + 250kcals) Thursday - lower body power Squats 5x100kg x 3 Leg ext 10x70kg x 2 Stiff leg deadlift a 8x40kg,8x50kg,8x60kg Leg curls 10x60kg,8x65kg Seated calf raise (leg press) 10x150kg,10x160kg,10x170kg Macros - 271g carbs/66g fat/194g protein/2490 kcals Friday -...

short 1-2 week cut

faina00

6

7 yearsgolagola (307): omar isuf suggest that once every 16 weeks to do mini cut of 2 weeks to 4 , u can cutting 4-8 pound , and because it is only 4 weeks u can get to bulking without phase time and u will not get fats because 4 -2 weeks isnt enough to effect metabolism so much, and this man know what he is saying so i trust him,

SOMEONE HELP ME PEASE.

vtreaatz

10

7 yearsSOLARSUPLEX (8314): I bet if yo worked up to maintenance for and took 3 weeks to do it you would gain 3-7lb of water weight. Your body is just hanging onto anything that you eat because you eat so little. And dude, imagine if every time somebody texted you, they only typed in caps. That'd be annoying right? So is your title. May want to take the time to figure out if there is an "L" in please or if its a silent letter not needed.

Cutting

Gymtiger

35

7 yearseknight (58109): Completely untrue. Roughly 70-75% of your BMR is kcals used for organ and system function. At rest a pound of muscle only burns 4 more kcals in 24 hours than a pound of fat. The difference is negligible. -3X

New to "Macros"

HamdanMerchant

29

7 yearsraquelcrvg (10): Hello, you have an article that explains about IIFYM not know much about it thanks!

First cut - Diet

fitnessz2

5

7 yearsfitnessz2 (1): Really i just enjoy being on a diet, also i find cottage cheese to be a easy source of protein before i go to sleep.

Current Progress and Body Fat Percentage

SSJ3FinalFlash

23

7 yearsSSJ3FinalFlash (283): Awesome man! I should have an official log up by Sunday. Been really busy with midterms and studying so didnt have time but Ill get it up. Also 2 questions, what does the voting system mean for a thread? When people say they are in for a log does that mean they subscribe to updates on it or what? New to this never seen it before haha

Is it possible??

fitnessz2

16

7 yearsfitnessz2 (1): Bumped the calories up to 2050-2100, will see how it goes from there.

Help!

fitness

26

7 yearsTrev182 (14986): We tried to help you. We gave you solid advice. We gave you links to clinical studies. We told you what to do. Why the fuck should we spoon feed you? Do some research, LEARN. READ. You learn fuck all by getting shit handed to you. But, since you have a terrible attitude, please leave.

It's 2014 and time for another diet thread

Millennium1

96

7 yearsMillennium1 (586): Still here and still working. My back is about 75% back to normal but my PT doesn't think he can help me anymore so it's back to the Dr. again tomorrow. I'm not sure what my next step will be but my guess is surgery. Ugh. After doing some research and talking to some people I think I may be carb sensitive. I don't really have any other reasonable explanation for not losing weight when I'm eating well below maint. Before you ask I do...

Diet Need Help

Spartiate

9

7 yearsSpartiate (4): @eknight aiight cheers bro, its to late into prep to try and stack on near 15kg's of lean muscle and have adapted to it in the cage. So ill try water deplete and stick with my cut, see how it works out. Guess i left my prep to late thought 2 months to shred the 10kg's would have been enough.

Low carbing, Lost more weight after carbs?

wockawocka

16

7 years2MCHPWR (1): Wocka - as mentioned above, your body was in starvation mode and your metabolism slowed down (preservation mode). When you added all those carbs from the binge, it kick started your metabolism. It raised your leptin levels (the hormone that triggers your body to remember to burn fat); before the cheat, your leptin levels were probably super low.It is the exact situation recommended by many people, often referred to as a cheat day, re-feed day....

Overwhelmed with cutting info,need guidance

r1c0

20

7 yearsFrostshock (13324): @r1c0 Whole meals would definitely be more beneficial, but shakes are better than not getting anything at all. You can make these all without protein too, totally subject to personal preference of flavor and macro needs. By the way I forgot that I add 1tbs of Agave Nectar to both shakes, makes it DELICIOUS

Need some help on cutting

vegancrossfit

28

7 yearsvegancrossfit (1): hhhhh

How should you start a cut

Tritons

7

7 yearsTritons (670): Thanks, for your feedback.

Log: On my way to IFBB Belgian Championships

Maarten

346

7 yearsKRIZTUFF (430): THICK AND SOLID LIKE AN OAK @Maarten

Refeed?

KevDjm

5

7 yearsKevDjm (1): Alrite :D No refeed

Cutting calorie question

jcheath33

4

7 yearsmikew (11494): @jcheath33 most people over estimate their activity level. To counter this, I don't factor in cals burned from a workout when tracking in My Fitness Pal. (Unless it's cardio, then I factor in those cals burned...)

Safe weight loss

mpwuggles

3

7 yearseknight (58109): To add- I'd advise HIIT cardio. 10-12 rounds of a minute each, starting with a 15:45 on:off ratio. -3X

Shredding Log, GermanOakVolk

GermanOakVolk

36

7 yearskickinchicken (8717): This method most likely has more to so with appetite control than anything else. It's difficult for some to just suddenly drop or add 500 or more calories to their diet.

Too much volume for a cut ?

ReiNN

9

7 yearseknight (58109): It's not just that- a poorly structured PPL is just as bad. IMO, your Upper-Lower is to anterior and upper heavy, and there's no need for 2 days of isolated arm work. When I ran PPL last, it looked similar to this: L: Squats- 135x10/225x5/275x5/3x295x5 Lying Leg curl- 110x5/3x120x5/130x5 Barbell Calf Raises- 225x5/4x315x5 Cable crunches- 3x150x12 P: Deads- 135x8/225x5/275x5/295x5/295x4 Weighted Chins- 8xBW/4x5x45 Barbell Rows- 5x185x5 DB...

Progression Log : Gettin' Shredded.

Ghost

39

7 yearsSOLARSUPLEX (8314): I hate to be another dude in here telling you what to do as it is your log. But in my mind the words lifting heavy and 6 SETS OF 12 REPS ON BENCH do not exactly correlate to one another.

cutting question

c3pOMG

4

7 yearseknight (58109): It won't hurt, but it's effect is minimal. -3X

Starting a cut.

fitnessz2

8

7 yearsTrev182 (14986): Why the bumping? Perfidy told you everything you need to know. DO IT YOURSELF.

Need help with my cutting macros?!

Mkyle266

8

7 yearshaole (2109): Dirty bulk means eating anything just to eat at a surplus in calories and not really tracking calories which means potentially gaining more fat than necessary. At least that's my idea of a dirty bulk. Clean bulk means eating good (not processed etc) food and tracking your macros so that you make gains without excess fat.

*BioLAYNE: U Cutting? People who always cut.

FiremanSi

15

7 yearsCannonball (6283): have not cut once

Scales

English81

26

7 yearseknight (58109): ^^ I concur. -3X

Duke is cutting/bulking again!

Dukenhiemer

490

7 yearsFiremanSi (42408): Dude ur arms are sick.

Bruuh's Cutting log.

Bruuh

9

7 yearsTyrannosaurusFlex (2641): I'd still say there's no way you're above 12 %. But I guess the only thing that matters is what you see in the mirror and whether you're happy with it or not.

10 week out and totally lost! HELP

kellj4940

18

7 yearskellj4940 (1): thanks everyone... :)

5/3/1 Template Advice

Frostshock

17

7 yearsFrostshock (13324): @FiremanSi Alright awesome man thanks! Yeah I wanted to do chins because of the lack of direct bicep work and my chins/pullups are painfully weak. They shame me every upper power day lol Band stuff actually sounds pretty good for in between warm up sets

What are your thoughts?

yffuls

4

7 yearskickinchicken (8717): @yffuls seriously dude, what are you doing?

1 Month Cutting Progress (Pics)

AlwaysFighting

5

7 yearsdserious111 (130): Congrats!! In a month you've done well

Rapid/Dramatic Weight Fluxuations

correra911

3

7 yearscorrera911 (97): Maintenance is 2550. Not beginning a lifting regimen, been lifting for 3 years or so now. My macros are 25%C, 45%P, 30%F (I feel a lot better on low carb diets). I have a cheat day typically once per week.

Question About Counting Macros

correra911

7

7 yearsFrostshock (13324): Anything that is fat based is usually more calorie dense. Olive/coconut oil for example I will track because just 1 tbs is 120 cals. Things like Ketchup that are only 40cals per 2tbs or something like that which are more carb based I tend to ignore unless I'm slathering them on something.

Macros for cutting

TeenMonster

4

7 yearsFiremanSi (42408): @TeenMonster Try this calculator: https://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html I think your macros are too low and u've dropped directly into -300 off maintenance at least. You should always start a cut at Maintenance for 1week.. then slowly drop cals or add cardio. Ur fats are too low to start with aswell.. No room for variability there... No matter what ur cals are i'd start with minium of 80g of fat...Low fat...

New BMR and macros/kcals after dieting/bulki

GermanOakVolk

9

7 yearsGermanOakVolk (7): @xPerfidy Thank you very much brah!

Fat Loss and Muscle Gain - My personal view

BruzSTR

9

7 yearskickinchicken (8717): I definitely wouldn't say its impossible to gain muscle while losing fat/cutting, but it's definitely not optimal for it. You gain much much more muscle mass if you consume in a caloric surplus.

abs every day?

monsta

17

7 yearsHewy007 (2980): and there are probably bb's with better abs that dont work it as often, you dont need to do it 5 times per week 2-3 no more than that

Coming up on my first Comp

yffuls

5

7 yearskickinchicken (8717): I'd say 6-8% BF is good for physique. I'd find an experienced trainer to help focus a lot on posing, even just for physique. Because 2 months out is too close to bring up lagging parts and posing technique is going to be your best bet at this point to make certain parts look bigger/proportional. Where's the wheel pics? Not sure how much it matter if you're wearing swim trunks. Guess nice calfs would be a factor.

12 week cut progress pics

OhhLoLo

6

7 yearsSOLARSUPLEX (8314): @OhhLoLo good shit bro. When I read you dropped that many cals I thought it was at once.

Am I doing it right?

scoobydoo9112

4

7 yearsbslo (262): You need more rest. Figure out a good schedule for yourself. I would lift in the mornings 3 days out of the week and then do the MMA stuff at night that way you could get a good nights sleep. I agree with scooby in that you need to pick somethign to improve upon, either use MMA to supplement your weight training use weight training to become a better fighter.

Few cutting questions

leokozian

2

7 yearsFiremanSi (42408): No experience in the first 2 but in this one, no mate if u do it correctly and NOT drasticallly you'll be fine. Aim for 1lb/week and u'll have time to spare. Also u may want to slightly reduce the volume in the gym workouts.. i did this and it helped keeping looking fuller while cutting.

Help me with my first official cut!

Sedlo18

11

7 yearseknight (58109): I prefer Body Mortar BCAAs. Inexpensive and a good product. -3X

Carb increase

allyfit18

3

7 yearsDevil82 (1240): Most likely, more carbs = more glycogen = more water retention. Could be wrong

Decreasing BF% but gaining cellulite?

Jessi_A

6

7 yearsJessi_A (16): I suppose I will just have to keep going and wait and see then, hopefully it will reduce as I drop fat :)

Correct Macros for cutting at current weight

AlphaPrime52

5

7 yearseknight (58109): http://forum.simplyshredded.com/topic/12494/macros-for-my-current-cutting-cycle/ -3X

too fast PLEASE HELP!!!!

JoelStreet

16

7 yearsmattd534 (3208): @winnersneverquit @kickinchicken I never even recognized that

Contest prep

English81

1

7 yearsEnglish81 (1): Hello hope everyone is having a good Saturday, just a question to any female competitors particularly, but men can help, did anyone have any issues with being insecure that when the fat loss happens that the skin may not cling to the muscle as desired? Like you won't look 'tight' enough!? I just feel like I can still grab a bit of flab and want to know if any other competitors went through this and the outcome!? Any tricks to help? Thanks x

Transformation !!

Justinb173

7

7 yearsTrev182 (14986): I wanted to say this earlier but a few people have said i need to back off with the new people who self promote then piss off. So thanks for speaking for me.

Mini-cut

Swift

4

7 yearsFiremanSi (42408): HELLLS NO.

It All Changes NOW! (5/3/1 and Cut Log)

teeeeej

175

7 yearsteeeeej (487): Friday Jan 31 5/3/1 Bench 3 Sets of 95x8 SS w/ Band Pullaparts 3 Warmup Sets [135, 135, 165] 3 Working Sets, SS W/ 8 BW Pullups [190x3, 225x3, 250x6] Clean + OHP 5 sets of (1 clean + 10 OHP 95 lbs) Bentover Rows 5 sets of 135x10 DB Bicep Curls OH Tricep Extensions Hanging Leg Raises Diet has been on track recently. Cutting out a lot of sodium, I've been eating way too much of it recently. Weight is sitting steady around 189.5 lbs, want to...

Counting Nutrients

vojap

3

7 yearsvojap (40): Thanks EK!

Trying to map out my cutting plan

mrkrsll

12

7 yearsEat2Trainn247 (2557): @mrkrsll happy to help

Time to get shredded as fuuuuark !

HendrikMenten

11

7 yearsHendrikMenten (1): Thanks but ive already got a diet plan and a new training plan :)

diet advice - cutting

dazzler95

4

7 yearsdazzler95 (1): thanks very much

Diet Generator - Android app

n4apps

22

7 yearsn4apps (1): It's only 3mb. Will be updated every month. Most restaurants update menus only every few months.

10 weeks to maximise my cut diet

davbar1986

3

7 yearsBruzSTR (73): I would suggest a normal-paced cardio, or HIIT to speed up your fat burning. 20-30 minutes of normal walking or 10 minutes of HIIT. (high-intensity interval training, proven to be one of the quick fixes to burn fat, google it) Good luck!

Ketogenic Diet Best For Fastest Fat Loss?

WillJPatterson

17

7 yearsWillJPatterson (4): Thanks man, I'll incorporate all of it.

Get your shreds together

Chaz2123

6

7 yearsMassTitan (73): What's your three big?

Biotest?

spyderboys

3

7 yearsKansas___Boyyyyy (3361): Edit: So yeah know nothing about "1 step above natty". Originally I said "Build Muscle While Losing Fat" lets you know its bullshit assuming you were talking about a natty supp.

Cutting/Reducing Fat for 42yo

1971model

7

7 yearsGunther (1285): Look for a thread by @Kansas__Boyyyy in the diet advice tab, its called A How To...Calculating your Macros. It was very well done and tells you all you need to know to get started.

ilifthard's bulking/cutting log

ilifthard

2

7 yearsilifthard (3241): Basically I'll be bulking for 2 or 3 months more and then I'll go for a cut!

What to eat at night???

darkopandic

23

7 yearsoceanair (18017): @teewhat ;)

'TIME TO GET SHREDDED' -CUTTING LOG-

ilifthard

76

7 yearsTrev182 (14986): Your arms a massive! Looks photoshopped haha!!

Dem shredz tho

Zyzzst

8

7 yearsFiremanSi (42408): I only drop cals when no progress has been seen. Also i weighed myself each morning same time cause some mornings ur lower or higher then others depend on what u ate the previous day.. i.e. sodium content and that. If the 2days or so leading up to monday morning was the same weight as mMonday morning weigh in i dropped 12-25g of carbs or 50-100cals.. or Added 1 cardio session of 350-400cals burned. I left adding cardio to later in th cut as i...

rate my transformation!? 135 days!

RHGF

13

7 yearseingold (1291): 8-8.5/10

In a bit of a predicament. Need some insight

Outwork_08

3

7 yearsAarronStenner (10990): @Outwork_08 dude I went on a 1&half month binge end of last year and gained 20lbs. I've already lost 8lbs and most of that is what @FiremanSi said. Stick to your macros for a couple of weeks and adjust accordingly after it. There's no rush to get to where you want to be. Its a marathon

DIET! NEED HELP!

teendrummer871

13

7 yearsFiremanSi (42408): @teendrummer871 I think you need to STOP planning what your going to eat everyday and just take it a day at a time. Eat when your hungry.. cook some stuff in batch like rice, pasta, potatoes, turkey, chicken... So u have a quick meal if you need it but MEAL 3 doesn't need to be chicken and potatoes everyday man. Hit ur macros, train hard, rest and u'll be fine. This is not a sport for the impatient.

Starting cut advice

aesthet1x

2

7 yearssamirsaleh (1957): 2 weeks ?? it takes my body at least a week to realize its getting less calories and start losing fat, i can only lose a max of 0.3% body fat in that period, + u r gna risk losing muscle with all the cardio and low calorie diet

Starting cut again, making changes. lil help

anteis99

8

7 yearsOptimusPrime (1257): Should be okay if you're in a deficit, but you can still up your carbs and remain in a deficit if you want to.

generic 'help me with my routine' thread

jackbird

3

7 yearsjackbird (1): thanks for the reply, bro main goal would be cutting my bodyfat percentage down. this will eventually lead to competing in the future strength comes secondary but I enjoy the feel of lifting heavy and setting new pr's. i understand the importance of maintaining (or even increasing) strength during a cut to hold on to valuable muscle mass.

Fat loss for the fat guy

19fatguy76

17

7 yearseknight (58109): Not true. The more frequently you eat, the more often you're insulin levels will rise. You're aware, as well, that insulin is not rate limiting in terms of fat loss, right? It regulates lipolysis, not beta oxidation of fatty acids. Food for thought: "Effect of meal frequency on glucose and insulin excursions over the course of a day." Nutrition and Metabolism Volume 5, Issue 6, December 2010, Pages e277–e280 "The...

Ketogenic Diet vs Normal Cutting Diet

jarda

14

7 yearsjarda (1): I'm not saying I want to be at 3-5% BF, I want to be at 8%, I am at around 10% right now. And I'm not sure if I can lose fat without doing cardio while eating carbs, in the last stages of fatloss.

Any other sites like MFP?

newguy298

8

7 yearsFiremanSi (42408): @Maarten Quality cant wait bro. :)

Question about Carbs and fats when cutting

newguy298

3

7 yearsFiremanSi (42408): Personnel prefernce... I've tried both and i responded better to higher fats on my cut.

need help

MP5

5

7 yearsKansas___Boyyyyy (3361): hes at 25% or higher

Opinions on online diet coaching

monsta

8

7 yearscassious (2926): @eat2trainn247 Exactly, Its a learning experience.

Refeed

KingLeonidasXIV

5

7 yearseknight (58109): You could always just eat a "normal" kcal deficit diet. I shudder to think what you're protein intake looks like, never mind the effect you're having on your body. -3X

Competition

eventheodds1

19

7 yearseventheodds1 (5644): @Danimal_88 Cutting Starts today lol. I shall win.

Lower back fat

Tomday

4

7 yearskickinchicken (8717): The first place stored, last to get rid of. You can't really do an exercise to target any specific area, per say. Types of fat, possibly (visceral). It all goes away pretty evenly but some spots are the last to go. Whatever you did to loose the other fat, keep doing and it'll get rid of the lagging spots eventually.

Distinct jaw lines

spyderboys

12

7 yearssamirsaleh (1957): are we seriously discussing this ? what about hand cream and facial scrub, what do you guys use ?

Reverse dieting: Yes or no?

Maarten

8

7 yearsFiremanSi (42408): I did it after i cut 26lbs in 4months on my cut and i found it was VERY benificial. I went from 2550cals to 3600 in bout 6-8weeks and with minimal fat gains and i'm really happy i did it man. Will do it after every future cut.

Whats your calorie deficit when cutting?

jayc0

14

7 yearseknight (58109): http://forum.simplyshredded.com/cached/681a8d70595fee25cfe404f6f9fd6aa0.jpg Just sayin... Welcome to the boards, nonetheless. -3X

How do you lose fat instead of muscle?

DomGarcia22

25

7 yearsDomGarcia22 (1): Your right. It's not so much about the weight but the quality muscle. I'll reverse out of my cutting phase to a lean bulk phase.

Pics of my cut

samirsaleh

10

7 yearssamirsaleh (1957): Such feedback is very motivational, I will make sure I get into my sickest form possible for this forum. @Trev182 to me waxing is harder than lifting :p I dont thik itl be an issue for u though, unless ur arab, we arabs have more body hair than chimps @Jimmydrama13 @Zyzzst @kickinchicken thanks guys, will definitely post an update a month from now, this is the first time I actually cut using IIFYM, and I have benefited a lot. All my...

cutting with p\p\l\p\p\l rest

nutellafreak

3

7 yearseknight (58109): I would say at only a 300 kcal deficit, it's unlikely you'll lose muscle. Keep your protein close to 1g/pound bw. Having said that, 30 sets a day for PPL seems a little much to me. The whole idea behind PPL is to simplify and streamline. -3X

Cutting diet advice

Ghandi

1

7 yearsGhandi (13): Alright guys, any chance you can let me know if you think this looks ok? Height - 6'1 Weight - Around 83Kg P - 180 F - 67 C - 270

Lowered Testosterone from weight loss

fredb

10

7 yearscardinal (6175): @eknight @IrishGymSheep So much is making sense now. As soon as I dropped bellow 155 lbs my strength seemed to plummet among other things.. I think it's time to put some weight back on.

Is Carb Back Loading good for cutting?

jayc0

3

7 yearsMaarten (4299): Not overthinking and keeping it simple is good for cutting.

Starting my first cut...

laxbro32

7

7 yearseknight (58109): Drop sets and training to and "beyond" failure are pointless for naturals whether you're cutting, bulking or maintaining. No amount of "advanced" techniques can create an environment in which your body will elevate muscle protein synthesis beyond what it can do once it is at its ceiling. Train smarter and you don't need to train harder. -3X

if you cut/bulk like layne

jja0016

39

7 yearsjja0016 (829): oh ok 1 month reverse diet then cool. at the end of my cut Ill be 8% or less and I dont ever want to go above 12%

I'm back

cardinal

11

7 yearspandasashi (3859): welcome back dude! tris, back and traps looking exceptionally good!

Avaliation workout.

ReiNN

2

7 yearsOptimusPrime (1257): It would perhaps be more beneficial to gear your question around nutrition as opposed to training especially if you're on a cut.

Cutting to 6% body fat

Detam

17

7 yearsDetam (7): Will try it out this week! @FiremanSi

Cost of clen pills?

beriously

14

7 yearsFrostshock (13324): =D

It's hard to lose waist fat

RHGF

13

7 yearsFrostshock (13324): You don't just lose waist fat. That's just not how it works. If someone lost waist fat specifically doing some routine or diet they probably already had a genetic tendency to lose fat in that area first no matter what. The point of the matter is you need to lose overall body fat to lose waist fat. Find your maintenance, cut the cals slowly to a max of 500 deficit, get your macros, train, and sleep. All you need to do.

My Cutting Diet

hanz90

13

7 yearsKphan18 (61): Good luck man but i would make like a few diets with the exact same macros to change things up so u dont go insane

Diet Help ex offensive lineman

FreddyJ63

3

7 yearsFiremanSi (42408): ^^This post would be a great help to anyone. I would suggest finding ur maintenance cals and try eating at just that amount for a week or so before jumping into a caloric deficit. Anymore probs just ask.

Restarting..up until 31st December

Pain4Gain

5

7 yearsPain4Gain (76): ???

Getting ripped and loosing the fat

Philip9528

26

7 yearsJimmydrama13 (295): Your food intake is way out . And doing 100 sit ups all day long if diet not correct then never going to happen ,

Possible Mini Cut Log........... (pics)

SRorhrbac0808

266

7 yearsSRorhrbac0808 (47098): Hahaha I looked at that for 1.3 seconds but thought..... Ah fck it. @rudecrew where you at bro!?!? We going to fck shit up!!!!

My transformation video

Scotian

9

7 yearsG3NGHIS (8532): Silly question but are you "natural"? I don't want this to be offensive or misconstrued. Just curious! Awesome video though! DEM TRAPS

3 1/2 months of bodybuilding.

jayc0

9

7 yearsjayc0 (52): I guess it is time I start counting Macros. LOL @ jja. Never thought it would feel like a compliment for someone to call me a KUNT! TEEEEJ Diet looks like this: Meal one: cup of cottage chesse with mixed berries and drizzle of sugar free syrup + cup of black coffee. Meal 2: apple with half mixed nuts, usually almonds and walnuts Meal 3: half cup of rice, 50 ounces of chicken breast and cup of broccoli pre workout: 2 scoops of MTS protein...

from Strength/Hyper to Strength/Conditioning

rememberthis

32

7 yearsrememberthis (556): basically more of the same. my friend took the vids, I'm just waiting on his upload to drop box and i'll upload it here. I've gained a Kg since I I started this 2600 kcals/day but I think it has to do with how my metabolism had slowed down. I'm sticking through it (for the whole month) -- started cardio this week. So let's seeeeeee?

Ocean is Still Making Ripples -Cut Log Cont.

oceanair

255

7 yearsoceanair (18017): @G3NGHIS LOL!

360 lbs 6"3 and 22 years old.

bigC

8

7 yearscassious (2926): And take heaps of progress pics, then when you're in good shape you can be a big inspiration to others!

questionnn

Zyzzst

4

7 yearskickinchicken (8717): @Zyzzst Sounds like we have similar goals. I'm at 190lbs going for 205-210 by late January then a cut after. You got me curious now. btw, glad to hear BCT went alright. Sounds like you made easy.

hows this diet look?

monsta

5

7 yearsMethod (379): Try 114g F - 257g C - 200g P. Two less scoops should about do it. For Fiber i Scoop my protein into bran cereal. Glorious shits.

Target fat loss

MassTitan

7

7 years_RudeCrew (15100): TNation comes out with some bullshit articles.

T-Nation - Targeted fat loss...

brian12

3

7 yearsbrian12 (9495): @NorIda Didn't see that. Thanks:)

I am Getting a cut!!!

Pain4Gain

86

7 yearsPain4Gain (76): same with chest/triceps day today... started with low weight but struggled at 60% of my max..

Whats the best way to get cut

Dsm630

6

7 yearsjja0016 (829): you gotta run with scissors man..

MACRO Counting

jacobrodriquez

4

7 yearsjacobrodriquez (1): @mikew appreciate it man

Corkey's Cutting Log

Corkey

36

7 yearsCorkey (291): Shoulders this morning! Military* - 10(155) 10(160) 10(165) 15(150) Bent over flyes - 5X10(35) Cable side laterals - 4X12 Side lateral DB A1 - 3X12(35) Bent arm side laterals DB A2 - 3X10(25) Not gonna lie i'm feeling results everyday it seems and still feeling strong!

cutting

musicenferno

11

7 yearsmusicenferno (4): and so help me please i don t understand a lot https://imageshack.com/i/5sdbo8p breakfast bread 50g bresaola 50g Almonds 20g snack 200 gr cottage cheees lunch olive oil 1 tablespoon 9gr chicken breast or fish 200 GR salad or vegetables snack bread / 50g bresaola 50g Almonds 20g dinner after max 1 hour of the end of the gym Tuna 100 gr or 150 gr white meat Broccoli / vegetables 200 gr Olive oil 1 tablespoon 9 gr Wed,...

What do you guys think my bodyfat% is?

LiftLife

10

7 yearsdavid12345676 (8566): OUNTOBFMEASUREMENTS?

Macros for my current Cutting Cycle

AlphaPrime52

23

7 yearsAlphaPrime52 (1): Good to know thanks, Ill see whats up with my new macros and see how my body reacts to it

Best calorie calculator?

jarda

4

7 yearsmattd534 (3208): www.fredieting.com

Cardio with 5x5

RHGF

8

7 yearsHewy007 (2980): as long as your deficiting

macros

faina00

24

7 yearseknight (58109): I'm not sure that they are. At one point, I believe they were, though, so I'm going off of that. -3X

cutting questions

Ross12

3

7 yearsFrostshock (13324): Go to sleep 30/45 minutes earlier or just sleep longer. No point in interrupting quality sleep. Also as @ek said it doesn't matter if you eat clean or dirty, what matters is if you're hitting your macros every day and the proper caloric deficit. Do you know your maintenance?

Starting Fashion Model Needs YOUR Advice

jarda

40

7 yearsThor (5028): This. And it makes no sense to me that everyone is slamming his fitness goals. Good luck man.

Energy difference between bulk/cut

jja0016

4

7 yearsElminister (3412): I've cut twice and both time my energy levels during workouts were low once my body fat dropped below certain percentage. Right now I'm bulking again and for me, difference is huge.

Some help please?

KingLeonidasXIV

4

7 yearsDamon1962 (529): Flu symptoms can make maintenance a challenge. Lots of liquids, manage what you can get down (and keep down) and don't make counting a top priority, once you fully mend, you'll be able to go back to your cut plan.

I'm in a big pickle.

robthelob

6

7 yearsbrian12 (9495): Legs for 3 weeks and then start working in upper body. Still eat in deficit if u cutting, but just by 200~300 calories. Dont stress

i measured my BF% at pharmacy !! :3

Illadian

4

7 yearsbrian12 (9495): @Illadian The only figure I would worry about is the 23.9%, so that is pretty much around the average guess of your BF%. So get to work with your cut, then go back to the pharmacy in 6-8 weeks and see if you can knock off 6-8%! And keep going until you are nice and lean and ready to bulk! Good luck

Max fat loss in 1 week, cardio?

barbellbunny

6

7 yearsMethod (379): Look into peak week...more water manipulation then fat loss.

Im a douche!! Opinions appreciated

DanMmmFood

9

7 yearsDanMmmFood (13): Yer fully agree began today see what my macros have to get to for maintanance

Newbie

nat3wills

6

7 yearsnat3wills (1): thanks all I haven't even been trying in terms of diet... been all depressed as an ex-runner with an injury and piling on weight by the week agghh! but pulling up my boots on Monday got myself some whey protein for next week! thanks I'll have a bash for a few weeks and see where it goes... thanks

10 Week Transformation

NaturalBrawn

44

7 yearsNaturalBrawn (199): Solid routine Phat - good lck bro!

Road to Fitness Log

teampsi

11

7 yearsteampsi (16): @FiremanSi my wife and I love brocclli. We do food prep for 2 so thats why there is alot brocclli. Normally we mix it up but it was late doing food prep.

cutting 5x5 stronglifts

RHGF

12

7 yearsHeinous (25): @RHGF Sorry for not answering ive been busy! Id say satuday so you get some rest before moday, and also the reason i made it your last training day in the week is because you want to prioritize the three big ones (bench squat deads) and the rest is just choices of yours that youd like to add, but i would only do stuff that im not able to do on the other days, isolation movements like bicep curls, calf raises, rear delts, forearms etc, do the...

Almighty Log

almighty_she

54

7 yearsalmighty_she (562): @Frostshock better late than never :D you're always welcome!

EC stack

mnussbaum01

27

7 yearsmnussbaum01 (16): I guess your body reacts differently, and you're heart isn't natural? Because mine can't handle anything higher than 175 bpm

Modified PHAT routine for cutting critiques

tonytygaa

5

7 yearstonytygaa (55): Thanks for the input. I have also considered doing a modified Wendler program. I have a day with Bench, Squat, OHP, deadlift. Considering I am a student, 5 days in the gym is kind of a hastle and I have to work too :( Here's what I am looking at for my routine. Mainly strength lifts plus light assistance lifts Bench Day: HEAVY Bench Press 5 x 3-5 SOMEWHAT LIGHT Incline Barbell Bench Press 3 x 10 Heavy Dumbbell Row 5 x 15 Heavy Close Grip...

New member advice on nutrition

jcheath33

16

7 yearsjcheath33 (10): Re did my diet with your suggestions. Workout days will be 2898 cals, 236 protein, 302 carbs, 74.1 fats Non workout days will be 2658 cals, 224 protein, 254 carbs, 74.1 fats

First natural bodybuilding prep vlog series

setprsnow

55

7 yearssetprsnow (16): been weighing every morning and night. here are weights around show time and into this current consecutive peak week 25-Oct 191.8 26-Oct 192.4 27-Oct 192.2 28-Oct 193.2 29-Oct 193.2 30-Oct 192 31-Oct 191.2 - new prep low

My meal plan please judge

teampsi

7

7 yearsHamer93 (9553): Have a good read of IIFYM pal. If you already know about id say trial run it and then look to see the results. Also if u like planning ahead you can still do it with IIFYM. I plan around 75% of my food the night before, not implying its 75% "clean" as some of the stuff i plan in is ice cream or pancakes lol

Keep cutting or start bulking?

RHGF

4

7 yearsRHGF (22): @Xanda I Will bulk as you said bro! I'm endomorf. do you have any tips?

Push/Pull/Legs and other workout routines

oceanair

7

7 yearsFiremanSi (42408): @oceanair Eric helms is head coach of 3DMJ.. he's also matt's head coach. Here's the first video for the LPP routine is. http://www.youtube.com/watch?v=IrDUeG_MnyI&list=PLC62Ln1zFdHXSlsPn6_O3NL7ryPgNFHyp&index=3

My Progress

supercharged04

10

7 yearssupercharged04 (61): Thanks for the advice. I'll do HIIT sessions again. I did them for a bit, but stopped for some reason. I've never tried goblet squats, I'll have to give them a try this weekend.

Considering program change, thoughts?

teeeeej

5

7 yearsteeeeej (487): Cheers y'all, appreciate the feedback! I'll look into both of those programs

need help! Wanting to cut...and gain mass.

dwheeler

21

7 yearsdwheeler (1): thank you very much

female shreeding

sarascara69

12

7 yearsSwoleAnimal (5971): It will look like this http://g-ecx.images-amazon.com/images/G/01/hpc/detail-page/c26-B000QSNYGI-1-s.jpg

80 Days of Diet

RHGF

6

7 yearsTrev182 (14986): have a look at the thread put up yesterday about how to figure out your macro nutrients, low carb diets are crap, make you feel lethargic and you end up plateauing quickly. Figure out your macros,stick to them. watch the weight fall off. ~Start with a 50%carbs/30%protein/20%fat diet and take it from there.

Deadline Diet and Peak Week

mrigon2

3

7 yearsmrigon2 (1): Yea I hear the same quite often, the only thing is that I never completely fill out from the smaller re-feeds (200g every 4th day) so I can get back into a short term keto to burn fat. This makes me wonder if I dare stay in keto until mid way through peak week and have two re-feed days in a row. This would be my answer to the coaches who say "just peak the same as the day you looked the best on your diet". The smaller re-feeds just...

Guess that BF%! / Progress

Frostshock

6

7 yearsFrostshock (13324): Averaging all of the guesses I'm going to say I'm 13% right now then. Was actually 11.88~ but I like to round up + 1, little bit more of a motivation if I think I'm a fatty =P Thanks guys! I'll put some up next month to see if I made any progress. I've got 6 more weeks of a cut, then its bulk time up to 175!

Please read , odd circumstance

sameswagdevon

22

7 yearssameswagdevon (28): not housemates, jsut ppl letting me stay in their house, all they do is scream at each other usually about kitchen usage .. my goal is to not get involved or adding to the chaos. so i end up finding myself with out a spot to crash while im up here working...

Another person needs advice on cutting ;)

GermanOakVolk

8

7 yearseknight (58109): For the love of God, get out of here with that garbage. He's repeatedly said in interviews "if you are hitting 1g/lb you are probably maxing out the anabolic properties of protein and if you are hitting around 1.2g/lb you definitely are." So, yeah, I guess if you weigh 120 pounds and are only consuming 900 kcals, the above would apply.... except Layne would never advise kcals that low. -3X

Cutting help!

nastybeast

5

7 yearsnastybeast (31): Ok thx for the input guys I think I'll stick to 1900 for another 2 weeks more and see how it goes :)

Fireman's STILL Cutting (Log)(Part 2)

FiremanSi

500

7 yearsNorIda (46958): FULL

Need advice on cutting progress!

Charl

9

7 yearsOptimusPrime (1257): Based on what you provided, I have the following: Age: 24 Weight: 72kg Height: 169 Training: 7 Days a week (4 x plus 3km on 'off' days) Based on the above I would recommend: 2312kcals / C197 / P237 / F63 ---------------------------------- I may be wrong (correct me if I am), but it seems like your priority order is : Training - Training - Nutrition. I'm certain you will get your desired results by doing less, and with nutrition at the...

Shredding For Shoot Advice & Recommendations

TapperDD

11

7 yearsAKK (1998): Get shitfaced the night before

How do you cut after a bulk ?

samirsaleh

8

7 yearsSwoleAnimal (5971): Decrease calories no homo

People freezing meat GTFIH

Hamer93

20

7 yearsFrostshock (13324): 1 hour + 20 minutes per extra breast/piece completely submerged in cold water does the trick. Usually in the morning before I make breakfast I put 2 large breasts in a large tupperware, fill it to the brim with cold water and seal it. After breakfast is made I drain it, fill with cold water, seal. Take a shower, brush your teeth etc, by the time you come back they should be completely thawed. 35-45 mins @ 350 in a toaster oven and boom, juicy...

basic ABS training

RHGF

5

7 yearsbrian12 (9495): Mmm... there are 101 abs threads. There was recently one with the exact same question. Use the SEARCH button. @judyfholmes I don't want to join your martial arts school.

Would this work?

Pearce_Bolton

17

7 yearsFiremanSi (42408): Me too bro i just find when i workout and do cardio in the same day... my appetite is RAVENOUS. So if there's no cardio and cals are in deficit and u pick high volume foods u'd be fine.

285 lbs 6"1 and 25 years old.

leafs1989

6

7 yearsjja0016 (829): Actually I don't have any experience at that weight so listen to this because I'm thinking maybe because your ratio of fat to muscle is so high in comparison you dont have much muscle to lose so it really may be the fastest most effective way to lose it all without losing much muscle until a certain weight. Your reverse diet when you do get to your goal is going to be extremely slow I'd imagine though. Definitely speak to a dietitian...

Halp me plz

alekay1008

2

7 yearseknight (58109): Answered in your other thread. No need to start multiple threads. -3X

45 minutes Program

Ulfit

11

7 yearsNJT (253): You could have the perfect program, but if you rush and panic about how much time you have it can turn workouts sour in my experience. If I'm running late for work I don't even shower at the gym so i can get my session done. That's some smelly commitment.

Trevs Training/Workout Log

Trev182

234

7 yearsTrev182 (14986): Back Pull ups 8reps x 5 pr Wide grip pulldowns 52kg x 4 52kg, 39kg, 25kg dropset Bb rows 70kg 60kg (10) x 4 40kg (15) Db rows 26kg x 5 Facepulls 45kg x 5

Help in losing weight..Diet and workout log

Yog_86

1

7 yearsYog_86 (10): Hi All, Need your advice/suggestions to plan out my meal and workout log to help me lose weight and gain some lean muscles if possible?? I weighed 100kg and it was like high alert for me to get back in shape. I am able to lose 3 kg using the below diet within 2 weeks [not sure if it’s the diet or exercise]. My main focus is to lose as much as weight I can. Please feel free to advice and provide suggestions, I will really...

metabolic and body fat problem ..

junee123

3

7 yearsmikew (11494): What are you using to track your cals? (My Fitness Pal, Lose It, etc.)

Losing that stubborn lower belly fat

steven0123

9

7 yearsFiremanSi (42408): Ur -600 ALREADY.. i dieted for 41/2months and never really needed to hit -600... i also upped my fats and lowered my carbs towards the end to counter some bitch tantrums and it worked and also help shift that lower belly fat but only cause i was hitting under 11%bf.

TRANCE SHOULD STAY IN EU/ AU SRS.

ezvmoneybeast

14

7 yearsEFJK (2316): Lol, times change bud. And the quality of rap and hip-hop music has gone way downhill in recent years. And stay in the EU/AUS? House originated in Chicago. Techno started in Detroit. Europeans were just much more open to these genres in that day and age which is why it caught on and took off there before the US

Water Retention Vitamin C

RHGF

5

7 yearsdavid12345676 (8566): so you were taking a diuretic.. but you stopped because it was working.

5 weeks to bikini comp. Ultra-newbie advice?

barbellbunny

18

7 yearsmikew (11494): @eventheodds1 sorry man - pretty sure it's an iOS7 bug - lots of complaints on other sites as well. I'm following a couple threads on apple.com - no good answers or solutions yet. Hope it gets fixed soon - I definitely want to get this problem fixed!

XLS-Medical products

MrMailliw

2

7 yearswannabemuscular (33216): From the FAQ section of the Fat Binder product page: "The main ingredient of XLS Medical Fat Binder is Litramine" From the FAQ section of the Carb Blocker product page: "XLS Medical Carb Blocker is made with PhaseLite. PhaseLite contained in XLS Medical Carb Blocker is a highly concentrated glycoprotein complex derived from a GMO-free vegetable source" Those two things are google-able. Don't know why I put the effort...

Elliott Hulse Fat Loss

RHGF

2

7 yearsTyr (163): My gut says no, drinking 2 gallons a day sounds excessive, that you walk around and store toxins in the body that needs to be cleansed out for 2 weeks sounds like bs. Would rather refeed for 2 days and then go back on a kcal deficit with a good macro split.

the right time to start taking a termogenic?

RHGF

74

7 yearsHiiibbbb (1174): @eknight i see where your going with this lol. Well played

lost nearly 30 kg's , need advice now

KevsterC

22

7 yearsezvmoneybeast (1348): Just word of advice... You might want to ask a certified professional to be sure what step to take next

Bulking/Cutting..what am I doing?

SettingSail

7

7 yearsAustralianOak (1504): I dont know how you stand being a vegetarian man. Do you even protein?

Ben pak on IIFYM (VIDEO)

Scotian

13

7 yearsDanimal_88 (9761): BPAK Rule of Thumb: Listen to his Training advice, avoid his Nutrition advice

My Transformation Video

felix44

1

7 yearsfelix44 (49): This a transformation video of photos taken of me when I was in my mid 20s and out of condition and photos of me in my late 30s and early 40s in condition. http://www.youtube.com/watch?v=EU0KyBQCMkc

Busy Man & Fullbody

musicenferno

10

7 yearsmusicenferno (4): last question if i ll have 2 or more days like Mon,Tue,Wen i do fullbody everytime?

Heart Rate!

Justin94

3

7 yearsJustin94 (28): Alright thanks alot!

Getting all sliced up log :)

Jezza_91

7

7 yearsdavid12345676 (8566): you know every good log has? PICTURES HOMBRE!! WO0O0O0O! in for updated wheelz

LISS or HIIT cardio?

almighty_she

22

7 yearsalmighty_she (562): Okay, thanks :)

Expertise required!

JoeJennings

4

7 yearsSwoleAnimal (5971): 50/30/20 c/p/f Subtract 500 calories from your maintenance level to cut bodyfat. Continue to decrease as you stall. Use cardio to assist in calorie burning. That's it. srs.

Bike vs Tredmill

Justin94

12

7 yearsJustin94 (28): @jonrivs49 alright thanks! I will definitely keep on the bike then

kettlebell

RHGF

3

7 yearspandasashi (3859): fat burning exercises...i love it... my 'friend' was convinced he was doing fat burning cardio during his contest prep despite my attempts to convince him there is no such thing...know what happened on contest day? he showed up still fat.

gynecomastia

lift4life

8

7 yearslift4life (595): i used isotretinoin to completely remove any acne, so i really don't want it coming back haha

Before after pics and current

Stanimal

72

7 yearsStanimal (622): New update 2 weeks out my first steps on stage: http://imagecdn.bodybuilding.com/img/user_images/growable/2013/09/29/26497161/gallerypic/LbFdHkXXuXMGadkebVsrPAJrwaSwWDPPShIo-610xh.jpg Stan

Is my diet weak?

Igorzovisk

8

7 yearsIgorzovisk (1): Before cutting was 86g of protein with the 400g of chicken (since i increased to 500g, there's more protein), 29g from 1l of milk, 37g from eggs. That's more than 152g of protein (not counting the protein from oats)(i weight 86kg~) Carbo is 2,83 from eggs, 50 from milk and 50~ from oats. 102g~ total. Fat is 34 from eggs, 15 from chicken, 30 from milk and 5~ from oats. prot: 156~ carbo: 102~ fat: 84~ that's like 2200~ kcals.

Meal Frequency

JoelGSK

6

7 yearseknight (58109): IMO, yes. Minimal neurological adaptation for maximal muscle fiber recruitment is 6-8 weeks. Another 3-4 weeks after that to get the most out of the full recruitment that you're now using. Blame the nutjobs at P90X for convincing people that muscles can be confused and that constant change equates to best results. -3X

**OHP Fans.. Great little tip & Vid here4u !

FiremanSi

20

7 yearsHewy007 (2980): it looks like false grip would snap your shit up even more, what exactly is a 'false grip'

5 weeks cutting progress.

RHGF

22

7 yearsFiremanSi (42408): Agreed man.

5a-Hydroxy Laxogenin?

swollenpoulin

3

7 yearsFiremanSi (42408): Sounds like your looking for a quick replacement for hard work man. Don't think theres a quick solution in supps.

ilifthard's cutting log.

ilifthard

15

7 yearsjja0016 (829): lmao @ face expression just go take a shit alrdy damn ahahaha

Is it impossible to gain muscle on a cutt?

manletofsteel298

11

7 yearsjordannnn (1): i think eric helms said that it is possible if you are getting stronger or something like that, he lightly touches upon the subject at about the 4 minute mark in this video: http://www.youtube.com/watch?v=rNJBIRAf_YA even if you don't gain muscle on your cut you will still look a lot better at the end as long as you haven't been too severe with your deficit and you have done a good job maintaining strength. matt ogus is a good example of...

6 weeks from 1st physique comp advice? pics

mrigon2

3

7 yearsmrigon2 (1): Thanks bud, I appreciate it! I wish I had some time to get a little more cap on my shoulders but this pic is un-pumped and carb depleted so hopefully that stuff will come out during peak week. Yea haha it has great down lighting for progress pics, pretty odd setting but hey....haha.

Cutting time (log)

MCarey

191

7 yearsMCarey (2179): Ya I'm dropping 50 cals on Saturday Missing my food tho so might just whack the treadmill or bike for half an hour

Cutting/Bulking/Macros IIFYM/Splits Question

tonytygaa

15

7 yearstonytygaa (55): Norlda, how many calories do you recommend me to be at?

3 weeks out from my first Mens physique show

LivingStrongE

23

7 yearsLivingStrongE (16): 17 days brother

Eat Stop Eat - IF Counting Macros

09mac

2

7 yearseknight (58109): 24 hour fast = 24 hours of NO muscle protein synthesis. IF is bad enough with stunting MPS. Doesn't anybody just train hard and eat right without trying to get cute anymore?? -3X

Your opinion - is this a good starting point

MyOhMy

22

7 yearseventheodds1 (5644): @Hiiibbbb That was funny lol

4 Year Progress/My first cut

SeoulTae

8

7 yearsSeoulTae (16): Ended the cut at 2100 calories, 200 protein, 175 carbs, 64 fat. Reverse dieting atm (or trying to lol). Currently at 2300~400 calories. 170 protein, 225 carbs, 76 fat approximately.

Pre wrestling season

Gstring

8

7 yearsnicholascollins (103): it depends if it's high school or college wrestling, most high school weigh ins are the day of the meet, college can sometimes be different. Most weigh ins are moving towards the day of to try to stop people from cutting so much weight. I've dropped 11 pounds the night before a tournament and competed fine, but I wouldn't advise it. If it's only three pounds you shouldn't have to commit to losing it now and trying to maintain all season, lots...

IIFYM for the win!

Corkey

9

7 yearsKRIZTUFF (430): IIFYM is great. But if you don't control what you eat / can't weigh the portions it's going to be pretty hard.. I always plan my meals one day ahead and IIFYM has worked great! Best of luck to you though!

Help me out

Ryanmaez

16

7 yearsFiremanSi (42408): @jja0016 Nobody can tell cause u've no Avi dude.

Want to get down to 6% body fat!

jacobrodriquez

11

7 yearsjja0016 (829): if you want to cut for 8 weeks then bulk.. not a big deal

CTA's ProSupps Vanish Transformation Log!

CTAthlete

70

7 yearsCTAthlete (43): Hey all! I apologize greatly for not keeping my log updated more frequently. Everything has been going wrong for me lately. Lost my job due to being called out by a customer who i personally know and hate from a long time ago. I couldn't handle my ****, some of the things he proceeded to say were very unforgiving. On top of that i have a past of gastrointestinal issues. They flare up from time to time and its really really hard to function...

Elbow Friendly Tricep Exercises.. @EK's Fav

FiremanSi

1

7 yearsFiremanSi (42408): For those of you that get sore elbos from some Tricep exercises such as Dips and SKullcrushers !! Her are some other alternatives by Omar Isuf. http://www.youtube.com/watch?v=3D1oAPTsgpE

**Lesson i learned today ARMS.. Tip4new guys

FiremanSi

13

7 yearsFiremanSi (42408): @igg Yeah man agreed I'm left handed and stronger with back exercises on the left side but my right side is more developed, but stronger on the right side with OH pressing exercises... it's crazy... sometimes ur body is like that its mental.

Back TO basics

Pain4Gain

82

7 yearsPain4Gain (76): @igg lol...i cannot fix it now..

Fitness Opinion/Progress

Jigsawk

11

7 yearsJigsawk (55): nah , might be some sort of Loose Skin on my lower abs , but defently holding some fat there , I want to get rid of that and start my lean bulk seriously.

MISCHA compares his Contest Prep 2 Matt Ogus

FiremanSi

14

7 yearsFiremanSi (42408): @brian12 Yeah it's full on 'clean' diet for contest prep, plus remember he has a coach to tell him what to eat and when for the contest prep man. I agree with u on ur theories dude. Yeah his video's are GREAT, good one on his pre workout also. I've tried it and it's pretty good. Basically selects his own ingredients instead of buying like c4 and taking that and not know what all the stuff in it is and what it does.

Why have'nt I lost weight or inches?

efaldet

20

7 yearsefaldet (1): Im at 5'5.5" tall and 155 Lbs. so that would put at approximately 25% BF. http://forum.simplyshredded.com/cached/a2fe38ecee42e7da875c4f96b00e5958.jpg

Workout, push pull cut

ReiNN

3

7 yearsReiNN (4): it's the same as a push workout press exercises.

Cutting Question

machoman

5

7 yearsFiremanSi (42408): I'd defo go with a lower amount of protein and watch the response for a week or so.

Having a hard time cutting

Bm03

19

7 yearsDukenhiemer (23939): Don't use MFP's number. They're shit. Use an online calculator to figure out your TDEE.

Changing, but don't know if it is good

Ernie_

7

7 yearssihaisea (1): I also want to lose weight. Beautiful dress is always in my dream.

Transformation.

Kriztijan

10

7 yearsKriztijan (19): thanks! wont be a problem I think. You from OZ ?

Nutrition plan - feedback please :)

barbie568

17

7 yearsMCarey (2179): @eknight thanks! Something learned today :)

loose fat and Prevent Muscle loss

Charl

15

7 yearsbrian12 (9495): Oh.. i saw the 2690 at the top of the last post. My bad ;)

Help with macro ratios

almighty_she

5

7 yearsalmighty_she (562): Hmm, haven't thought about it like that. I still have a lot to learn, thank you so much! 21% is not 100% correct, its estimated. But it's surely 21-23, not more or less.

3 Month cut finished.. keep going?

seratobeats

6

7 yearsseratobeats (70): Thats what I was thinking as well. Even if I continue to the beginning of october and start my bulk there I think it would be good

Thoughts?

Trev182

13

7 yearsOhhLoLo (3393): i get 133g fats a day....

Macro Profiles in MyFitnessPal

skullay

11

7 yearsthe1 (33861): i will check this later skullay, also what @EK said.. post away

what's my bf%? what to do next?

KingLeonidasXIV

16

7 yearsfLx_ (865): i have to just ask some more experienced members here.. everyone encourage pretty skinny ppl to always "LEAN BULK" meaning 300 cal + when i had no base i pure strenght trained and put on 5-10 kg to my squat every week in the gym, and i gained what i calculated about 8 kg of pure muscle the first 2-3 months i trained . thats called the noobie gains ive read in many posts and articles that thats actually pretty normal in...

HIIT and weight lifting Question

anjeleyes

10

7 yearsjonharder (1): Your HIIT is quite extreme if I may say so. On days off, I do 4 mins of Tabata sprint and thats good enough for me

Cutting Diet Macros

gorilla123

4

7 yearsjja0016 (829): first get yourself an electronic scale for weighing food. next get yourself a myfitnesspal.com account or something similiar. next calculate your basal metabolic rate (the number of calories you'd burn if you stayed in bed all day) with http://www.bmi-calculator.net/bmr-calculator/ next use below to calculate your daily activity level for closest accuracy of your daily calories burned. ...

getting cut

Ross12

4

7 yearsHewy007 (2980): post some pics, either your abs arent fully developed and you need to train them or your body fat isn't low enough. So keep training them abs

I think I'm big enough!

AverageJoe

350

7 yearsHighdeas (1635): You're still huge!! Have fun!!

Progress pics, have not posted for a while

kbradley88

14

7 yearsTrev182 (14986): get you, cheers

I NEED HELP! help me get fwarking shredded.

AverageJoe

32

7 yearsoceanair (18017): @flexdec i'm mirin the shredded arms pic. so much vascularity.

Perfectionism +photoshoot

fLx_

17

7 yearscolt45 (124): good luck and Have fun :)

On Dat Dere Cut

Fredsell17

8

7 yearsrico (31): nice chest brah

Holiday in 2 weeks

DEAL8888

9

7 yearsDEAL8888 (1): Yeah im thinking that now after doin some research, could just threw in a refeed day like the day before i go or something. Haha yeah im onto that aswell weird

Sugars impact on the body (question)

Hewy007

6

7 yearsElminister (3412): Did he also tell you to eat a lot of tuna and chicken breast and put some dextrose in your post-workout protein shake (which you should take no later than 15 mins after workout)?

Ocean is Making Ripples -Cut Log with RJ

oceanair

500

7 yearsDukenhiemer (23939): Finish this! Wooooo

IFBB Contest Prep

jordzmetcalfe

61

7 yearsjordzmetcalfe (409): Cheers guys, Yeah im probably going to do a more in-depth video log and also a Q and A video so if you guys have any questions then fire them my way and i will add them to the list :)

Cutting help!

nastybeast

7

7 yearsFiremanSi (42408): Currently cutting and if i plateua and stoplosing weight i give myself 2 options... add another cardio sessino o 350cals min or drop 50cals per day.

While maintaining

lolssons

4

7 yearsNJT (253): It's a lot easier for younger guys who are new to training, but I think as you get older and the longer you train it starts to become minimal.

hows this look to everyone?!

pc82

5

7 yearspc82 (10): Thanks man. Appreciate the help.

help! do I need a nutritionist?

michela_CO

37

7 yearsrememberthis (556): 1.) You don't need to know who I am or what I do. 2.) The OP is concerned with dropping weight. 3.) Based on your irrefutable omniscient GODLY evidence, Atkins diet is not effective? Just wondering.

Hoodia. Anyone use this on a cut?

Snoogal

13

7 yearsBen777 (5358): @Snoogal ask dumb questions, get dumb answers. Later hater

Does IIFYM work?...I share BPak's response

cazthetrainer

22

7 yearsFiremanSi (42408): Love BPak... Some of his nutritional stuff is a bit OTT. i.e. no fats prior and post workout... but his lifting guidelines, intentions, form directional advice has helped me like no other !!

Refeed

KingLeonidasXIV

5

7 yearsFiremanSi (42408): http://forum.simplyshredded.com/topic/11267/page/2/firemans-still-cutting-logpart-2/#47 Go onto my log i have a screen dump of MFP daily consumption on a refeed day. I do it every saturday. Fat and pro lower than normal and carbs through the roof, this wasn't the most amazing example but it will help u get a good grasp of refeed's.

Started cut on too high of deficit.. Help?

SiouxperPilot

25

7 yearsFiremanSi (42408): Beast.

Cutting Log

Ghandi

12

7 yearsGhandi (13): Not made the gym all weekend and been drinking since Friday. Absolutely ruined today, and yesterday I had two morning rolls all day which hasn't helped at all. Will spend today recovering and get back to it tomorrow. This is what happens when your Scottish!

Cutting TIME !!!! Bulk is ovaaaaaa... :)

FiremanSi

441

7 yearstamere01 (7126): Definatly getting leaner man. Not far till you reach the promise land and start bulking again! Hardest decision a man can make on a cut IMO is less food vs more cardio

unsure of the % split of macros..

mmezzaa

11

7 yearsMaarten (4299): Fat = 1g per kg Protein = 1.8g per kg (I add an extra 20g to the total, just to make sure) Carbs = the rest

OUN2 Learning

NorIda

15

7 yearsSRorhrbac0808 (47098): do they lift?

Rest Time, calories burned and...

anjeleyes

8

7 yearsMCarey (2179): You don't need to do 60 mins cardio either! Hiit can be done in up to 20 mins get on a treadmill or bike and hit it hard for 30 seconds and then back down to normal for minute back hard for 30 seconds. I do that sometimes on a bike and I love it! Works a treat!

Right, I've fuffing had enough. Diet help!!!

Snoogal

20

7 yearsFiremanSi (42408): Why ??

macros

KingLeonidasXIV

5

7 yearsFiremanSi (42408): @KingLeonidasXIV Nah bro happens to me all the time... look to hit +/-5g either side of ur target and hit ur calorice goal and u'll be fine. Works for me.

New routine... what ya think???

BRANDON_12

19

7 yearsBRANDON_12 (1528): A

Starting CarbNite

_RudeCrew

17

7 yearsDevil82 (1240): @rudecrew glad you dropped it, else you might have a hard time since you work with construction, first couple of days when body gets used to that shit is horrible, headaches and stuff =P

Slow bulk?

TigerBlood

8

7 yearsTyjaws (211): would it make you feel good to have chiseled abs? You've put in a lot of work already why not just see it through and then bulk, with ultra ripped abs. I can't not have abs, it bus b the Hell out of me. If you wanna bulk tho do it, but I'd cut first there's still room for improvement edit: bugs the help out of me

My Friends Transformation

AarronStenner

16

7 yearssickrykes (1651): I want 2 minutes of my life back!

myfitnesspal?

KingLeonidasXIV

14

7 yearsTyjaws (211): also use the barcode reader saves times takes about 3 seconds

Lose fat gain muscle srs question

Tyjaws

11

7 yearsTyjaws (211): dam I hope I can go back to school one day run eperiments on all these topics

Muscle Loss While on Cut

AarronStenner

4

7 yearsMethod (379): dont know a formula but my arms went from 17" to 16" from 172 to 160. Waist 33" to sub 30"

cut progress?

KingLeonidasXIV

6

7 yearsKingLeonidasXIV (10): yeah cause my maintenance is 2800 calories, so i ate at maintenance for 2 weeks before i dropped my calories to 2300 (-500 deficit standard). so yeah! but thats good to know! are you doing any cardio? doing flexible dieting?

Cutting SNACK Ideas !!!! Pics.. Easy snacks.

FiremanSi

29

7 yearsFiremanSi (42408): Sweet man i'll check this out !!

No longer a LURKER - Cutting Log

kredson

35

7 yearskredson (304): UPDATE TIME! Push Day: Bench 3x8-215 Overhead Press 3x8-125 (will probably go up to 135 on Monday) Supps: Arnold Press - 3x8-50 Incline Tricep DB Push - 3x8-55 Smith Behind Neck Press - 3x8-50+bar (I have no clue what the bar weighs) 10 min HIIT My shoulders are toasted! I generally only try to weigh myself once a week, on Wednesday's. But, I went about 30g higher on carb intake yesterday due to some unforseen snacking!...

stalled on stronglift, what to do??

Devil82

10

7 yearsNorIda (46958): @Devil82 yes. Lighter weight, at a faster speed. Work on technique and explosive movements.

new here- help with macros much needed!

newlife2013

5

7 yearsnewlife2013 (1): thanks for this.... my trainer has a past history of eatng disorders and is fully aware of my current issues , hense why i do trust her , and agree its important!... i am waiting to hear from her as a response to his....but was asking advice here as i know enough about nutrition to now its ar too much for me.... In terms of the mental health side of things , i am very self aware, and am a practitioner myself and therefore know exactly what im...

19 y/o natural bodybuilder cutting update

bigloufsu

4

7 yearsCTAthlete (43): Good progress bro, left you some critique on youtube

Just started to cut, but need help

PECasus

31

7 yearsFiremanSi (42408): He's the thing... u wanna get results? u wanna be in this game ? U gotta break confort zone. U eat too much meat huh.. THEN STOP. End of story. Self-Control is something everyone should learn anyway. Ur doing urself no justice as a 160lb man eating 260g of pro. No need for it... their useless cals ur consuming. Add the carbs into meals with ur meat and enjoy it !

1st Natural body building comp

chriselkins

226

7 yearspandasashi (3859): congratz! you and the guy next to you both looked great. you were more shredded and had better posing and color so its easy to see why you won, you did great! what was the third guy even doing there? he looked out of place, guy his height should be at a higher weight class

first official cut

vjf

9

7 yearsvjf (1): Thanks!!! Those macros actually seem more manageable.

how long from 11%-6% bodyfat

jja0016

13

7 yearseknight (58109): You have ~130 pounds of lean mass on a 5'9" frame. I wouldn't cut. You're going to look unhealthy and anorexic. -3X

My maintenance?

KingLeonidasXIV

8

7 yearsKFC (133): first week was 1.2 loss not 2 but all that a side, I am no expert and am probably wrong but are you keeping everything controlled? as in weighing yourself at the same time each day, after eating or doing the same stuff?

Anyone here tried dandelion root?

craig

17

7 yearscraig (835): Will do, sure I'll look leaner in the after like and you can feel free to put it down to whatever you like.

First cut ever 16 y/o need help if possible!

Heinous

11

7 yearsHeinous (25): @Optimusprime oh yeah that actually made alot of sense when you write it like that. Alright thanks alot man, youve helped me a shit load, ill start my cut tomorrow and spend this day to buy all the shit i need, thanks again, ill post how it goes!

5 weeks out need help with diet

anteis99

13

7 yearsTyjaws (211): here is the simple truth to getting ripped. cals in vs cals out. its called law of thermodynamics. by carb cycling all your doing is looking at weekly calorie expenditure instead of daily. eat as many or as little carbs as you want so long as it fits your macs

Is there a limit to leanness?

SwoleAnimal

4

7 yearseknight (58109): Actually there is- it's called essential body fat, and is what's found in your CNS, bone marrow, and organs. For men it's under 3%, I believe. -3X

do i have enough muscle to cut and look good

jordannnn

15

7 years4real (3319): Id say you got a good foundation

If you don't compete, why track macros?

ajm87

20

7 yearstamere01 (7126): I count macro's because I don't want to have do anything. I don't want to wake up 1 day and relise that the effort I put in the gym didn't get me to where I want to be because I couldn't take the 10 minutes in a day to count my macro's. Personally I find that counting macro's has helped me keep my eating disorder under control. Eating macro's allows me to eat w.e the fuck I want without feeling like shit and guilty about it because its...

Hey there

rico

36

7 yearsDevil82 (1240): @rico but try to keep to your macros as well as you can =), There is a reason why they are often kept close to 50/30/20

Part 5: Supps - 3DMJ

FiremanSi

19

7 yearseknight (58109): This is true. Very few people actually eat well enough to get those things. My only point was that, much like protein, most of them can be gotten in diet if we try hard enough. -3X

Macro split

KingLeonidasXIV

6

7 yearsFiremanSi (42408): Yeah me included 1g/lb. Successfully cutting.

Diet question

leokozian

8

7 yearsleokozian (250): Sorry @eknight for the late response I havnt checked back into the thread after my last reply. That being said, no i have not. I've done a few bulks and cuts but never a strict one for a competition prep. What's your take on my plan?

Cut

Jayatfc11

6

7 yearsJayatfc11 (274): Yeah sorry I don't know what I was saying there half asleep here 12am here! I know 8lbs would be good! Hopefully we can get there! Yeah il do that thanks guys

cut macros

Suhjik

18

7 yearsSuhjik (43): @NorIda will do thanks m8

White rice

KingLeonidasXIV

15

7 yearsDanimal_88 (9761): @KingLeonidasXIV Just ask whoever gave you the diet wehether it is supposed to be a 1 cup cooked or uncooked.

NEW core exercises by DIESELCREW !!!

FiremanSi

1

7 yearsFiremanSi (42408): http://www.dieselsc.com/3-new-kick-ass-core-exercises-effective-core-workouts/ Here's a few new core exercises to give u guys something new to try. Found this in my favourites archive so thought i'd share !!

POWERLIFTING CUTTING

RHGF

14

7 yearseknight (58109): That's up to you- just be aware that at some point, cutting will catch up with you and strength increases will be more difficult that if you were on maintenance or above. -3X

3DMJ Part 4: Get IN HERE !!!

FiremanSi

11

7 yearsFiremanSi (42408): No worries

Trying to lose 30 lbs and gain muscle

CT_CALVES

26

7 yearsCT_CALVES (19): (non practicing)

Carbohydrate Effect on Weight Loss

kredson

4

7 yearskredson (304): Trust me, you're not the first person who's told me that. I literally eat around 2000 calories and am generally stuffed.

500 calorie deficit not working

vjf

9

7 yearsOptimusPrime (1257): OP, what does your macros look like? Perhaps changes in your macros could assist.

coffee

KingLeonidasXIV

12

7 yearskredson (304): Coffee+Activity (Esp Cardio)=Me having a pooplosion within 30 minutes of consumption. Happens every.damn.time.

Cardio

KingLeonidasXIV

8

7 yearsFiremanSi (42408): I didnt do cardio for the first 4-5 weeks... plateaud... dropped cals a bit... no loss after 2nd week. In came cardio... WHY... cause i wanna eat 3000cals per day and still loose weight. If u dont want to do cardio no problem.. keep lowering cals. If ur cutting for a long time... ur cals will eventually get low enough u are finding urself hungry more and more often.... up the cals in comes CARDIO.

Ideal Routine For Cutting?

correra911

9

7 yearsigg (2626): IMO it makes no sense to do anything in the hypertrophy range, since you won't build muscle due to caloric deficit so you will break down the muscle and then no be able to repair it and go smaller. I go for 4-6 rep range but the routine it self stays th same as bulking

T3 cycle how does this look?

Crysis132

38

7 yearsHewy007 (2980): Man are you serious? You have to atleast triple that dose, fuck, quadrouple that dose, it's really good for you

cutting how will I look

Aldo

11

7 yearsAustralianOak (1504): Maybe also if the weights are too light pre exhaust?

limiting carbs

wheels25

32

7 yearsigg (2626): alright, cool

Keep cutting or start bulking?

Gains

11

7 yearsHighdeas (1635): start eating, now, lots of it #bulktrain INC

Contest Prep for Bikini

Jordyndumont9

11

7 yearsJordyndumont9 (1): the trainer that I previously had gave me those macros. iv been shedding off fat like no other. I was 145 at the beginning of Feb. Im down to 122-123. I also have a low carb day on my off day and then a reefed day every 5 days. (or this is how it looked when I had this particular trainer)

My so far IIFYM results Part 2

fredb

31

7 yearsfredb (322): i think your right.... thx

Endomorphs and Burn 24

GPF

4

7 yearseknight (58109): My person opinion is that somatotypes do not exist, they're junk science, and the same principles of nutrition and dieting work for all healthy people. -3X

Deadlift challenge :O

Dirkenhiemer

54

7 yearsDirkenhiemer (12157): It's cool to see where you guys are at! Planning on hitting some chest/back tomorrow. We will see how I feel! Hope everyone had a good 4th! I drank a lot of beer and spent some time with my lady all in all it was a good day but I'm ready to get back in the gym with Lukas tomorrow and lift some heavy weights!

Bunter225 L/P/P Log

bunter225

42

7 yearsbunter225 (829): THURSDAY - PULL A Deads - 180x1, 200x2/2/1, 180x4 Pulldowns - 70x8/8/8 W/G Row - 80x10, 90x8/8, 85x8 DBRow - 40x10/10/10 DB Curls - 14x10, 18x8/8/8/8 Facepulls 45x10, 50x10/10 Cals - 2901 Going on holiday next week for a week CANT WAIT for a break from training, was meant to deload like 2 weeks ago but decided holiday would be my break, may deload my sessions after holiday aswell.

Chest gains on a deficit.

cactuzx

5

7 yearsSRorhrbac0808 (47098): Thank god you clarified that... I was freaking out for a minute!!!!!!!!!

Cutting and strength

zogger

10

7 yearscraig (835): I've lost a stone so far on my cut, it's taken me 14 weeks but I've lost a lot of fat and kept most of my muscle, I've even improved my numbers on certain lifts. I'm now doing 10 weeks on Brandon lillys 'the cube method' and hoping to gain a fair bit of strength whilst still cutting and maintaining muscle.

cutting cycle

rambodunn

16

7 yearseknight (58109): @4real he's cheating himself. There's a reason that these things are actually illegal in many countries. End of story. -3X

on cut

KingLeonidasXIV

4

7 yearsNyko (2884): Shouldn't see strength drops until far into a cut and if you're noticing it sooner then your cut is too drastic.

Looking lose weight and add muscle NEED HELP

Danimal_88

12

7 yearsSRorhrbac0808 (47098): Good luck OP!!! You're a champ!!!

Cutting Log

Ghandi

5

7 yearscactuzx (52): Maxcro's look awfully low for your height and BW. What's your metabolism like?

Some suggestions to recruit more fibers

Nerdjoeyyy

6

7 yearseknight (58109): I don't buy this as the best or only way to get maximum results. Muscle fiber recruitment is a neurological adapatation. Motor units are recruited on an "as needed" basis, yes, but given that strength is a greater indicator of efficiency of motor unit recruitment than increased CSA, using the above methods will not result in overall greater strength gains, and thus limited hypertrophy gains. There's a reason that the thickest, most...

is super HD good?

RHGF

10

7 yearsGStarRaw (1441): T3 Not srs.

how to calculate a calories for cutting

RHGF

5

7 yearsFiremanSi (42408): I agree 12weeks is to soon to adequately drop the desired weight. i use this formula: clickable text I'd start with a deficit of 300cals... and weigh before and one week later at the exact same time and record the result. Then come back to me and we'll help take it from there !!

How to maintain body fat after cut?

zacharyc

12

7 yearszacharyc (61): Yeah from what I am being told looks like the carbs will give me a fuller look so I am happy about that. Just gonna increase the cals steadily over the next few days till I reach my new maintenance cals so my body can slowly adjust rather then bumping them up straight away. If I were to carb cycle then, I would still look to consume my cal goal per week then? So my low carb days would be made up from my high carb days. And still hitting my...

cutting 5,8 ft 213 pounds (BF 20%)

RHGF

10

7 yearsRHGF (22): thank you guys! i'm new to the forum and to the sport!

low fat - high protein french toast recipe

chriselkins

1

7 yearschriselkins (1597): This one came out really good and I've had it like 3 times already. I posted the pancake recipe I think and I actually like this one even better. It doesn't require any protein powder and tastes great while still packing about 30g of protein per serving. It's also totally customizable and quite filling if you are cutting. http://youtu.be/7cV5idnjlX0

Devil's log

Devil82

16

7 yearsDevil82 (1240): Todays was squat, overhead press and deadlift. Squats was pretty easy since I only went up to 68kgs Overheadpress is nearly killing me. was so shaky last reps. Maybe I should lower the weights? Deadlift was awesome, felt every rep of the last set. Probably could have added a couple kg more to the bar but that is for next week. Macros today: Over with 7g prot, under with 4g carbs and 8g fats. Is this ok? or should i aim to be more precise?

Anyone else....

dwatson

25

7 yearshaole (2109): I just ate two PB&J's! And @dwatson tell your wife to get with the program!...protein, carbs, greens for the rest of her life! http://global3.memecdn.com/stay-in-the-kitchen_o_1193508.jpg

Reincorporated Carbs = Body Fat% Increase

JesNava

9

7 yearsJesNava (1): Thank you all. Sounds like I have to modify my carb intake and add them over time. Going to try this starting today.

Transitioning from bulk to cut

Elminister

6

7 yearscjp94 (60): everyones different dude, that could work for you but not for someone else, id say just do what you feel and if you lose to quickly/performance goes down then up them a bit.. its all bout how your body responds

Training Log...I WILL KILL IT this time

varunj17

56

7 yearsvarunj17 (498): Day3: HIIT Cardio 5 min warmup 4 sprints 15 sec each with 30-45 sec on rest.. speed: 21km/h and Incline at 6% 4 sprints 15 sec each with 30-45 sec on rest.. speed: 20km/h and Incline at 8% 2 runs jogs for 200 metres at 12km/h incline 4% 5 minute cooldown walk Tabata Intervals: kettlebell swings with 20kg kettlebell.

Low Carb, Low Fat, High Protein Meals

dwatson

12

7 yearsLukeFFM (1): Apologies for the plug on my first post but I run a small site trying to create recipes like this - foodformass.com. Maybe it will give you some food inspiration, maybe not! I second @Hamer93's suggestion that stuff is goood. Hope to stick around to learn from you guys, heard good things about this board. Cheers, Luke!

Cardio while CUTTING ? (WATCH THIS)

FiremanSi

9

7 yearsjonrivs49 (3001): Just finished watching it.. great vid..

going on a cut, how much fat, carbs and pro?

7055

4

7 yearsbrian12 (9495): 50/30/20 (carbs/protein/fat) When you start reducing the total calories adjust macros downward in the same ratio. But I wouldn't let protein drop below 1gram/lbs

need help losing weight

kwixxer6

3

7 yearskwixxer6 (1): thank you

2 high carb days 1 high fat day for cutting?

7055

2

7 yearseknight (58109): Your trainer may be of the opinion that leptin levels can be manipulated to the point that they will benefit your diet. It won't happen, but it's not an entirely nutso idea. Try it and see if you like the results. I personally prefer a straight-forward kcal deficit with the same macro goals every day. -3X

New AB exercise (For Some) Video...

FiremanSi

6

7 yearscoolguy1993 (13237): Thats really cool! I'll be trying that out. I recently just started doing cable work for abs (woodchop and similar) and it seems cool. I'll try this too!

more leaner u are more insulin sensitive

golagol

7

7 yearsHamer93 (9553): I think he means why do you need fibre in your diet. I think google will give OP all his answers and save members of this forum a few minutes typing

Calorie defecit

MCarey

8

7 yearstamere01 (7126): The goal while losing weight is to eat as much as possible while still losing the desired amount. If your losing at an appropriate rate then no need to plan to lower your kcals. And the amount you should lower you intake by depends on how much you want to lose and how much you lost the previous week e.g if you want to lose 0.5kg a week and but this week you only lost 0.3 you wont lower the kcals as much as you would if you only lost 0.1kg.

Somewhat Macro Noob - Need Advice

kredson

15

7 yearseknight (58109): I'd run: 2659 kcals per day 200 g protein 332 g carbs 59 g fat For one month, monitor from there and adjust as needed. -3X

CUtting help please!!! (GTFIH EVERYONE)

Crod1624

1

7 yearsCrod1624 (10): Do you guys believe 1900 calories for a 19 year old male at 160 pounds with 3 Liss 400 calories to much of a deficit? ive noticed my BMR is about 2200-2300 14% bf i was very seditary when i was young played worldofwarcraft wayyy to much and got to 5 foot 6 35% bf now im 58 160 14% in a year and half. i do not want to hurt my matobolism so let me know if you believe it will be detrimental to me

Changing Routine

Jsn3004

3

7 yearsBaiTu (3096): Yes, if it isn't broke don't fix it. I don't understand the desire to change routines three or four times a year. Or more frequently.

eating disorder?

Suhjik

4

7 yearsHamer93 (9553): I had an eating disorder, messge me if you want to talk

Coffee vs Greentea?

super_costa

16

7 yearstamere01 (7126): @FiremanSi Coffee and green tea's diuretic properties are very over rated. Stupidest thing ive heard on the subject is: Girl: No its true when I drink 2 or 3 cups of coffee It makes me want to piss. me: ........... because your drinking 3 cups of liquid -_- And @op if you need to rely on tea or coffee for that lost your on the wrong track.

LEPTIN... Trouble burning FAT... (Must Read)

FiremanSi

15

7 yearsFiremanSi (42408): Only posted this to get peoples views on the subject. I agree it does seem like people trying to make a dollar off new discoveries.

Nutrition advice 15 week out

Lexy81

35

7 yearsLexy81 (28): @theone if something makes a miraculous turn around I will still go for it! But u must bear in mind my thyroid has been destroyed by radiation I rely fully on synthroid drugs so odds are against me, give it three weeks back on my diet if water drops lbs come off il reconsider I Also have a thyroid blood test next week on the last one it was under so we will see, but mentally the pressure got the better of me yesterday!!

My Shredding Evolution

Stanimal

47

7 yearsexhell (7): nice work bro! what diet are u in? iifym or low carb?

training in the morning and cutting

Massthetics

3

7 yearsMassthetics (364): @SRorhrbac0808 thank you brother for the much needed closure

The Beech is Back: Chicks Keep Logging

freakgeek2

88

7 yearscoolguy1993 (13237): yay @freakgeek2 is back and can pull up! You da boss!

Cutting Help

KingLeonidasXIV

7

7 yearsFiremanSi (42408): I'm cutting and gettin slightly stronger. I think ur prob maybe cutting too much carbs from ur diet. What are ur macros ?

Running first thing in the morning

ionatan

7

7 yearsMCarey (2179): I'm cutting and ran four miles yday (I missed football training all week had to catch up) and I feel great today! Normally Sunday is a cheat day but I will track and maybe have a small treat as in heading out. Don't let all this get u down, I've set my goals and will reach them. But I want to be in the best possible mood an frame of mind while doin so so do what you enjoy :)

Cutting workout

AffeGund

4

7 yearsbunter225 (829): If you had a $ for every time you said that eh ek?

cutting with phat

golagol

3

7 yearsbunter225 (829): This. Also, train however you would normally train, its the caloric deficit that gives you results.

Burn more calories during workouts

AffeGund

6

7 yearsAffeGund (1): Nah, my primary goal isn´t to burn calories, I just thought if there was a way to burn extra calories while I am lifting. But when you say lift heavy, how many reps? Right now I do 8 reps á 4-5 sets with 30 sec rest between each set.

reefeeds

fLx_

28

7 yearsThor (5028): I struggle to understand how people even bother with mudslinging wars on the internet. Even constructive discussions are time consuming and draining.

Suggestion on Bulking and Cutting

jdanniel19

6

7 yearsAestheticBrah (790): Yes only masturbation helps with bulking. Sorry.

Need help on revised diet, carbs???

anteis99

4

7 yearsbunter225 (829): Tons of cutting advide is given out on here on a daily basis, there's a cutting tag on the left hand side of the home page, click that and go through all the threads, I will be very surprised if you dont find anything useful

Bikini Prep and good fats

breanne13

17

7 yearsdavid12345676 (8566): good question. as for 1100 kcal a day.. shit thats low. also, you are only 115lbs? hot damn girl. skinny little thing arnt ya

IIFYM Not Working...

correra911

13

7 yearsHamersmash (199): Lucky for u fkers i'm back to call shit on all this junk. Trying to lose weight at 170 odd lbs at 6 foot? Why are u trying to anyway? U must be pretty skinny man. To join the forcees i dropped just over 3 stone since Christmas coming down from 248lbs to 208lbs and although i've maintained the majority of my size and strength i feel like a skinny fker and i'm still like 30lbs over u lol. Like flexdec said - Intermittent fasting - It works a...

First Shredd after 90 KG bulk + Pics

shreddhead

17

7 yearsgolagol (40): yhe i would like to see your routine if u can write rep set exersices , and what do u think about power workout together with hypoo like as phat ?

Noob IIFYM question

LBC47

12

7 yearsLBC47 (49): Haha, Sweet. I'm actually cutting and I seriously am losing fat on the daily. I think I've found something good.

Food advice

AffeGund

5

7 yearsdavid12345676 (8566): fiber rich foods!

Any good workout plans to start cutting?

gperezsaltlife

12

7 yearsFiremanSi (42408): If ur not listening to @norlda... u got problems.

Need help contest prep? Cutting carbs

anteis99

3

7 yearsanteis99 (37): This past week I started at 55g's@NorIda

Low fat, High Protein Chocholate Frosty

chriselkins

13

7 yearscardinal (6175): Not been around these forums lately due to crazy work. Now that I'm back, I'd like to say keep posting these videos. They're informative and you have good camera charisma. Keep it up.

Cutting Diet

AffeGund

23

7 yearsjaggernaut1988 (1): thanks. everyone is different. that is the whole challenge.

Cut macros

SleepEatRepeat

24

7 yearsSleepEatRepeat (22): @NorIda at long last man cheers!

Cutting

KingLeonidasXIV

3

7 yearsNeverbackdown19 (183): Yea, like 4real mentioned, the easiest thing to do to ensure you're holding on to as much muscle as possible is keep on lifting heavy! Keep up with your normal routines and rep ranges as you normally would. You may notice some decrease in strength depending on how long your cut is lasting - I usually only notice it the last few weeks of a contest prep, but that's a little more drastic cutting. Keep things as per usual, hit the weights hard,...

Sallad & meat

AffeGund

9

7 yearscactuzx (52): Bread and microwaveable rice. Easy to eat loads of it, plus it's cheap and easy

My so far IIFYM results

fredb

45

7 yearsGStarRaw (1441): Damn OP, nice bod OP.

Have some patience and help me out please

Suhjik

16

7 years4real (3319): Eat 2266 cals (but have you added your cardio?) going on a 1.2k deficit will do a few things , probally get you loose skin as your loosing wieght to fast , leave you skinny as fuck since you burned all your muscle , fuck up your metabolisim and fuck up your hormons so that you cant gt a hard on... The only circumstance you should run a 1.2k deficit is if your 1.900lbs 80%bf or 2. Run a shit load of anabolics so your metabolisim , hormons , and...

Need new program for cutting

Aerin

6

7 yearseknight (58109): One more time- it has nothing to do with your training at all. Getting leaner is the result of your calorie intake. Train heavy and hard with a calorie deficit. -3X

WinnersNeverQuit is cutting

WinnersNeverQuit

74

7 yearsWinnersNeverQuit (10311): Really want to get started on my new routine now, but have to wait til Monday... Bloody annoying, my new diets going well so far, enjoying being able to eat more so I feel a little more full now; feel a litte but more energetic as well after cutting a lot of sugary foods etc out of my diet as well. On another note just got a second job as a lifeguard nowand I'm also only 2-3 weeks away from finishing my gym instructors course, and have nearly...

Ache in stomach

AffeGund

12

7 yearsAffeGund (1): Yeah, I'll do that. One thing though, when I first felt it, I hadn't used pwo... But yeah, I'll stop using it, didn't like it anyway...

Losing weight

Suhjik

41

7 years4real (3319): The second pic dont load

Cutting for beginners

AffeGund

23

7 yearsAffeGund (1): @wannabemuscular I have uploaded a picture now

Vegetarian Shred - help appreciated!

VegeShred

1

7 yearsVegeShred (1): Here is a quick rundown. 5'7 160-165lbs 20%bf (more on the 160side on maintain cals) I had gained about 20lbs of lean mass in the past few months on a vegetarian diet (main sources of protein - full eggs, egg whites, whey, yogourt, nuts and seeds) I was aiming for a caloric intake of 3000-3500 and found success until I hit the 165lb mark. Then plateaued. I am looking to shred this new found muscle. Using accesible formulas - it...

CLA for cutting!

zacharyc

6

7 yearseknight (58109): 2000mg three times per day, per Layne's advice. -3X

Lee Priest has officially lost it

Ben777

23

7 yearsTheShtuff (220): I always wondered what a mullet would look like in super saiyan

Help on cutting NOOB!!!

Andres_rm7

9

7 yearsAndres_rm7 (304): Thanks mah dude!!

Cutting - Stalled for 3-4 days

seratobeats

34

7 yearseknight (58109): Not enough reps can be given here. Just because you CAN do something doesn't mean you SHOULD or that it's optimal. Keto diets effectively make you use protein in the most inefficient way possible, create issues with mood and memory (substantiated in the clinical literature), and can create immune system issues. And what's worse, they offer no benefit to their low calorie, moderate carb counterparts. Ironic, IMO, that OP is defending keto after...

Cutting?

Suhjik

21

7 yearsSuhjik (43): @eknight cheers m8 great help right there!

shredded

richie79

13

7 yearsrichie79 (1): I made mistake with the calculation, 2200 kcal is for basal metabolism then you multiply with 1,5 if you go in gym 5 times a week, it,s about 3200/3300 kcal a day...

Cutting but body-fat has gone up?

hotborad

5

8 yearsasiantank (34): if you are eating below maintenance( 400-500 minus maintenance to retain most of your muscle), your body should lose weight, I wouldn't do so much cardio (everyday is pretty excessive, HITT 2x a week for 7-10mins is good enough). Focus more on your lifting and diet and your bf will go down

My log, road to getting an awesome body!

James

3

8 yearsJames (55): Does anyone have some ideas on what i could improve on :)?

Dieting and teenagers

Tritons

4

8 years4real (3319): Your 18... I dont think this growth stunt really counts for you.

Transition from cut to bulk

nastybeast

3

8 yearseknight (58109): I generally also don't advise a 500 kcal surplus above maintenance for a bulk. The "500" number came from a pound of fat is 3500 kcals/7 days in your week = 500 per day to lose fat. Gaining muscle does not require as high a surplus. For most people, 300 is sufficient. The above approach is ideal. -3X

1 Day a week fasting for fat loss

WinnersNeverQuit

7

8 yearsWinnersNeverQuit (10311): Yeah large meals always suit me, for example I had 2600of my calories today within 4 hours of waking, and just a minute ago had the last 700

Advice please

WindyCityBulls1

10

8 yearseknight (58109): Perhaps not all, but enough of them are raw (for example almost all the meats, unless you specifically search for "grilled chicken breast," not just "chicken breast" ) that double checking and weighing is advisable. -3X

On Creatine while cutting

Broschette

11

8 yearswannabemuscular (33216): Creatine can help inhibit muscle breakdown during calorie restriction. Stay on Creatine all the time.

The log you all want to be in on...

zacharyc

19

8 yearsTyrannosaurusFlex (2641): Welcome Macklemore!:D "Shredheads will be like 'Aww, he got the abs tho'" Mad rapping skills up in here Not srs

Sesamin extract for cutting

lift4life

5

8 yearsEFJK (2316): Basically just eat more Big Macs so that you get extra seeds off the bun and you're golden!

belly problem on mass

golagola

12

8 yearsgolagola (307): ok ty very much guys helped me alot :)

Fats cutting down advice?

super_costa

8

8 yearsJezza_91 (1315): Fats dont make you fat believe it or not. Having a controlled diet keeping track of cals and stuff help fat loss

So..is it time to cut?

KalletSc

24

8 yearsKalletSc (607): @Srorhrbac0808...Hm. Don't know how to take this one. I'm no damn pretty boy but I don't think theres anything wrong with staying somewhat lean. I've already put on 10lbs and minimal fat in the past 8 months. But instead of starting an argument, I'll just get to work, pound some food, and let my results prove that im for real. Anyways, goodjob with your bulk/log.

My personal fitness log/journey...

Thedude67

88

8 yearsScotian (9922): Put in work son! Don't want to have saggy tits in your bikini bro

Getting Serious Log

BRANDON_12

80

8 yearsBRANDON_12 (1528): Back from the trip and I must say it was a great time! Caught about a 5 foot shark off the pier at the condo we stayed at and that was awesome! I think I looked good but I wasn't where I wanted to be I think 165 would have been perfect but you learn from trial and error, next cut needs to be better. Now, for me I will start my bulk log tomorrow. Hope alot of people follow it!!

I have nearly finished my cut!

TheSillySpartans

3

8 yearsMassthetics (364): @TheSillySpartans gjdm

2 months cutting update (piks included)

dollar786

9

8 yearsScotian (9922): Nice progress

Vacation cutttt, 3 weeks

barbellbunny

14

8 yearseknight (58109): I would say the first. More time spent in higher effort would equate to greater mitochondrial adaptation in this case. -3X

First Time Cutting Diet(Food/Cals/Macro inc)

TheDB

4

8 yearseknight (58109): Have no idea what you weigh currently, so I can't comment on overall calories, but the things I would point out are: 1. Layne no longer advises this diet. Seems that no one ever actually reads the whole thing. From the end: "Disclaimer: Please note that this article is an archived article from Dr. Norton and may no longer reflect all his views on the subject. Please see his website www.biolayne.com and his column in Muscular Development...

Calorie Deficit Refeed?

bunter225

7

8 yearsStanimal (622): As bunter225 said it's often done with low car diets and you're trying to refill your muscles with glycogen as you're totally depleted from your workouts and the low carb ingestion. So the refeed should be high in carbs and low in fat with frequent eating. But also for any diet, refeed are important, as you are in a caloric deficit state and so you're body's level of leptin drops and it slows down the metabolism so you're no more burning as...

Removing excess water for photo shoot

TriggaTony

3

8 yearsAKK (1998): yep drink alcohol.

is this fo real dawgg

oceanair

3

8 yearsoceanair (18017): @GGBro ok good, thanks.

Carb Cycling Questions

andreag

4

8 yearswannabemuscular (33216): Are you sure you don't just have underdeveloped abdominal muscles? Put some pics up.

Need lifting advice badly....(pics)

MiscVirgin69

7

8 yearsKnifeHands (5569): Strong username pal

Simple yes/no

barbellbunny

15

8 yearsalexmuller (5452): Great advice from everybody that replied. Take it slow, that way you can carefully monitor your changes, and you won't have such bad cravings to cheat of binge. Do cardio only a few times a week, you can always increase it down the line.

Calorie Caluculator... WTF?!

correra911

9

8 yearsjonrivs49 (3001): ^ All said above.. If you are gaining muscle, your also gaining weight. Thats why people rely on BF percentage and not a weight scale.

Starting a cut

Broschette

2

8 yearsNorIda (46958): Not to be rude, but you would look more impressive if you took a little bit of time to learn how to pose correctly. It would really make your physique look much better than it already does. Just a tip

Stoppani's Shortcut to Shred

BigEazyE_RSD

11

8 yearsBaiTu (3096): Cardio between sets sounds like a good idea if you enjoy it.

Hitting PR's while on a cut!

Thisisscotty

6

8 years4real (3319): @Thisisscotty I know the feeling of prs on deficit , feels great! Makes you wonder what if i was bulking! Haha

Cutting log

ilifthard

151

8 yearseknight (58109): What is this "cutting" you speak of? -3X

Cutting with RJ Perkins

_RudeCrew

40

8 yearsoceanair (18017): Good job!

Mini-cut Advice

hotborad

11

8 yearshotborad (34): Thanks for the encouraging words and I guess when i get 15lbs of muscle I will be a huge bamf. Btw thanks again for the advice and all.

**Help me melt body fat please!

Andrew

6

8 yearsJezza_91 (1315): Really cutting out the crap can help. If your serious you can try IF dieting, i know alot of people on here dont like it. But its worth a shout, not one diet serves all purposes. You could even carb back load which is basically eating carbs and you biggest meal of the day after a good weight session. And just have protein and fats for your other meals.

Contest Prep - Noob Questions need HELP!

FlexinFlow

9

8 yearseknight (58109): The ratios I gave you are from the American College of Sports Medicine (ACSM). In terms of protein consumption, the clinical literature shows now further results beyond around .83g/pound of bw at an isocaloric level or 1g/pound of bw for hypocaloric. I would trust nothing at BB.com- it's broscience. -3X

Macros for cutting?

dannymarctaylor

7

8 yearseknight (58109): Gaining and losing weight has almost nothing to do with macro ratios. It's kcals in vs. out. FWIW, I advise 30/50/20 as a standard starting point for most people. -3X

Mates summer diet

MCarey

9

8 yearsbunter225 (829): Why dont you just take his calorie target, split it 50/30/20, take those numbers and give it back to him? If someone had asked me the same thing I would have already given them that answer...

Mmmm cereal 8)

oceanair

51

8 yearsHamer93 (9553): @oceanair yeah it didnt have much going for it! My fav has to be almonds oats n more or cinnamon crunch

Beer Bellies..

jonrivs49

15

8 yearsMCarey (2179): @eknight about two years ago I drank every Friday, Saturday and Sunday! Using one if those measuring scales that measures visceral fat I measures in at 6. The scale is measured from 1-6 in the last year I dropped all fast food and beer and my visceral fat is now one! I see a lot of beer bellies around and it has to be due to beer ha

What to do now?! (Cutting help)

nastybeast

16

8 yearsFiremanSi (42408): ^^Agreed somepeople forget to count butter & condiments and milk and that kinda thing !! I'd have a re-feed day, then start adding cardio once a week... cals are low enough i think.

4Reals cutting LOG

4real

123

8 yearsFiremanSi (42408): Haha.. looking forward to it man !!

Current progress :/ !!

saylee

9

8 yearswannabemuscular (33216): @saylee good to hear. Keep at it. You have youth on your side with the skin.

How much fat can I drop in 3 weeks?

sickrykes

23

8 yearssickrykes (1651): Yeah that's correct 5 days with no cardio haha. Thanks alot man!

Should I use fat shredding supps?

LiftLife

16

8 yearsIrishGymSheep (10554): Personally I wouldn't be afraid of a little hunger. Tough it out son.

Tummy Fat

greay

22

8 yearsadam82a (3100): At least he has a biblical name. *biblical name bro high five* fuck yeah!

Time to get SHREDDED

tah10

8

8 yearsDukenhiemer (23939): Looking solid man, I wouldn't cut more if I were you. Just eat at maintenance.

Need HELP peak week Keto!!! Carb load when!!

anteis99

3

8 yearsanteis99 (37): @Danimal_88 I feel I look best on the second day after my refeed. I refeed on Friday and by Sunday I look full. Do you think I should load 2 days or 1 day and a half and just throw in the simple carbs on the day of competition. Would you be able to give me an example

Curing broscience, one bro at a time

bunter225

3

8 yearsjonrivs49 (3001): Because the truth is already out there and still people dont believe. One example is carbs. People still believe the old carb theory..

single digit body fat time

Jezza_91

3

8 yearsJezza_91 (1315): Opps i forgot to include that lol im currently 14/15%

Thoughts on my cutting Macros?

dawson

2

8 yearseknight (58109): Doesn't anyone actually finish the article? He no longer advises this to cut. From then end of the article: "Disclaimer: Please note that this article is an archived article from Dr. Norton and may no longer reflect all his views on the subject. Please see his website www.biolayne.com and his column in Muscular Development magazine to keep up with his current views." I'd run a 30p/50c/20f ratio. -3X

New to macros

Elliott

1

8 yearsElliott (1): Hi guys im new to all this macro stuff so could do with some advice. Im 19 years old and have been training for around 4 years now. I have never really bothered with counting calories etc due to my age i felt it was unhealthy to build such a relationship with food, so just started to eat as healthy as i could. Getting older and more determined for better gains iv decided to try IIFYM and tighten up my diet. I train 5 times a week with weights...

Training variables to consider during cut.

bunter225

3

8 yearscardinal (6175): I approve this message. Some people will tell you to lift lower reps to maintain strength. I've never taken this approach. Then again my programme is pretty strength focussed all year round.

Bunter225 - The Rebuild

bunter225

3

8 yearsbunter225 (829): Of course I watch yours, your the wheels man!

superset or no ?!

Valentino_027

2

8 yearsAarronStenner (10990): you cant get rid of fat and gain muscle at the same time, you either cut or lean bulk. Supersets wont do anything apart from up the intensity of the workout

The first cutt!

Gulliksson

7

8 years4real (3319): mind to post a befor and after pic mate?

5 month cutting progress

SCSoccer24

11

8 yearsRohanFLB (103): Nice cut mate :) Agree with Swift and OhhLoLo 300 is a nice buffer that should still keep you above maintenance if you go working, spend an extra hour or so with the gf, etc.

Losing Weight... need guidance

Bulaya

10

8 yearsethandpeterson (4): High intensity cardio man. Cut your carbs, and burn off more than you eat. But don't eat junk food. But really kill that cardio. Maybe 2 times a week.

From PL TO BB LOSING WEIGHT

SleepEatRepeat

19

8 yearsSleepEatRepeat (22): @eknight Yeah makes sense, every thing in a small amount is ok here and there I guess :)

Mini Cut

AarronStenner

13

8 yearsSRorhrbac0808 (47098): This was a VERY old video and he said in a new video that he does not practice this anymore

Lower Abs not showing

AgentX

21

8 yearseknight (58109): http://images.wikia.com/random-ness/images/6/6b/Not_Sure_if_Serious_meme.jpg -3X

The old man almost there!! Pics

Wbauman

30

8 yearsWbauman (952): It's definately not easy at my age. I appreciate all the comments, it means a lot. Many of you guys here keep me motivated. I really wish I knew what I was doing back when I started working in my late teens. One of the main things I've learned is this is a slow process and take it one day at a time. I'm not as big or as strong as some here but I'm proud of what I have done and I learned a lot about my body in the process. Once you start...

Just under 5 weeks out from my first show

WhoDat88

20

8 yearsWhoDat88 (136): @danimal_88 yeah I guess it was more of a goal to get to lightweight really. Not too many lightweights cut from 217. I didn't think it was possible and thought I'd come in the low end of heavyweight ((2 classes in novice)) but I'm gonna come in the top of lightweight. Either way I feel good.

Cut, carb cycling

ReiNN

7

8 yearsReiNN (4): Tks for your answers guys, I'll put the carb cycling away from now and I'll do a regular diet like brandon said. On off days i'll put more fats and less carbs. I'll start the diet today, I can refeed every week or I wait 3 or 4 weeks to refeed , when my metabolism starts to going down? If my english is bad i'm sorry i'm portuguese.

Need personal cutting advice:)

fLx_

5

8 yearsanteis99 (37): @fLx_ hey bro Nyko has the right idea. Go to freedieting.com and choose the calculator plug in your info and it should layout how many cal's you need to lose weight. I got this app for my IPhone called "lose it" I track all my foods and I see my macros laid out. I would go with 40/40/20 or a 40/45/15 and drop 10g's of carbs per week. Once your get down to low carbs, begin to cycling the carbs (low, med, high) days

Adj. Macronutrients to Propel Weight Loss

Danimal_88

4

8 yearsDanimal_88 (9761): @NorIda haha nah he aint serious, but Josh Hyaduck is a FREAKKKKKKKK

Body fat meltdown

rwjfd

7

8 yearsajones46 (11701): I'm going to discredit that link just from the name of it. Build muscle, burn fat simultaneously? I smell boshit. Bo. Shit.

Runnin ...is this how it is ?

Pengin789

8

8 yearswannabemuscular (33216): @Pengin789 Learn how to use this: " . "

Interesting study

Millennium1

5

8 yearsMillennium1 (586): It looks like the people who did HIT lifting burn approximately 400 more calories per day than the group doing normal training techniques. I'm trying to lose weight/fat so I think I'll start doing this for a month or two to see if I get better results. I'm going to lift either way so why not burn more calories while doing it?

225 wanting to cut

lyricalg1985

3

8 yearslyricalg1985 (7): cheers mate thats good enough 4 me

Little bit of advice needed

fLx_

8

8 yearsfLx_ (865): pics will be posted soon, gotta borrow a good camera from somebody first, only have a nonworking cam on my phone!

Casein post-workout?

kospel

15

8 yearsBigEazyE_RSD (10): @jonrivs49 I feel as though buying a blend is better, it's cheaper and gets your further and gives you a longer stream of amino acids into your bloodstream. Using 1/2 w 1/2 c postworkout will give you optimal results anyways, so a blend is probably, financially, your best option

BIG MAC SALAD - Low Fat, High protein

chriselkins

2

8 yearsNorIda (46958): I think: You should post more, and not just your videos for views.

Layne Norton On The Biggest Fat Loss Mistake

jonrivs49

3

8 yearsjonrivs49 (3001): Ok did not see that.. hehe

Cutting with RJ perkins

cassious

13

8 yearscassious (2926): I changed my power day a little after reading the rippetoe article. I took out isolations and just left in my big compounds Thursday 18 april 2013 Lower power Squat 1 x 6 (94kg), 1 x 6 (96kg), 1 x 3 (115kg), 1 x 2 (117kg), 1 x 2 (120kg) Sumo deadlift 1 x 6 (115kg), 1 x 3 (125kg), 1 x 2 (130kg), 1 x 1 (135kg) Standing calf raise 1 x 10 (184kg), 1 x 10 (190), 1 x 6 (204kg), 1 x 3 (220kg) Seated calf raise 1 x 15 (85kg), 1 x 12...

cutting cardio or weights

princearthur

4

8 yearsjmill (100): Depends what your individual goals are on how much cardio you do but i would recommend to continue lifting but throw in a couple of HIIT sessions and make sure you're in a calorie deficit

My cutting diet - opinions

rklohe

5

8 yearsrklohe (511): That's where my mind was headed, thanks Dirk!

Food to have before stepping on stage

anteis99

4

8 yearsanteis99 (37): @the1 that sounds like it worked. Going to stack up on those. Hey bro I have a question would you recommend taking preworkout 3 weeks outs? I stopped taking creatine a month a go and just wanted to know if the little creatine in the preworkout a would affect my water retention

2 months cutting in

dollar786

9

8 yearsdollar786 (169): Bump

Peak week on keto?

anteis99

20

8 yearsanteis99 (37): @4real last Friday I had 425g's of carbs which included brown rice oatmeal, sweet potato, and banana's spread out throught 5 meals and in my 6th meal I had 8 chicken wings and about 2 cups of curly fries which I didn't count the macros.i must of had give or take over 500g's on my refeed day. Does that sound resonable or should I try to have more and fill out more?

Weight loss diet

Gios

8

8 yearsMonster81 (1678): GTFO fucktards.

Question about diet

MrB

9

8 yearseknight (58109): Using your numbers I get that you need 2910 kcals for maintenance, so ~2000 is too low for a cut, IMO. I'd run 2410 with a general 30% protein/50% carbs/20% fats ratio. -3X

How much do you bulk, cut and how long time

Cannonball

20

8 yearstamere01 (7126): How do you guys go from cutting to bulking? Im thinking of just upping kcals by 800(500 back to maintance and 300 surplus)

Is intermittent fasting good for cutting?

Runningaway95

29

8 yearssriram (2050): My personal take; IF isn't a magical tool whereby the act of IF provides you with some overall benefit that is superior to any other method of cutting. In fact, the only reason I've seen IF work is that by reducing number of meals, individuals are less likely to eat more than their daily required caloric intake. Personally, lowering your caloric intake, watching your macros, is far superior. Look at the data provided by Dr. Norton about the...

4 weeks out, 1st physique comp need help

anteis99

21

8 yearsanteis99 (37): Hey guys I've been doing refeed day with a cheat meal at the end, now that I'm less than 4 weeks out should I cut out the cheat meal and just stick to a clean carb refeed day

Cellucor - Giveaway and Promo Thread!

MikeCellucor

183

8 yearsMikeCellucor (400): Working on the International mailouts! Just needed to wait for our shipping team to get out all the backlogged orders. We are all reloaded on protein and BCAA now.

Need help cutting 8lbs in 4 weeks

anteis99

8

8 yearsanteis99 (37): @jonrivs49 Wow Thanks bro, this really helps

Not eating much is it ok?

princearthur

8

8 yearsdavid12345676 (8566): i consume more than you do in a day in one meal man. you need more fuel

Best endurance pre-workout?

Pumba_16

12

8 yearsnicholascollins (103): assault is pretty good for me. I've been using Amino energy by optimum nutrition lately and it's worked really well! C4 worked well, but i'm usually training for about 2 hours myself and it fades out when i'm almost done

workout routine advice

cynthiakoz

2

8 yearssamirsaleh (1957): so ur doing full body on a daily basis ? as a start, y dnt u split up into muscle groups, or at least push/pull days ?

Carbs and fats (while cutting)

4real

4

8 yearsNorIda (46958): Shoot for .3-.5 grams of fat per lb of bw. So yes. I'd drop fats and up carbs.

Diet Question-Defecit

ssfan12

11

8 yearsWinnersNeverQuit (10311): @4real Properly lifting for two years now, with 18months of those on a good diet, before that just messed around with bodyweight, circuits and a couple of bro (chest and arms only) routines. Guess I started same time as you really except you've probably got a better routine and diet than I did lol

beginner with some experience

K7warrior

3

8 yearsDamon1962 (529): Welcome. The first thing you need to do in order to lose the fat is to fully accept and live the fact that success comes from 80% in the kitchen and 20% exercise. Long bouts of cardio will cause you to lose muscle and muscle is the engine for metabolism. A weightlifting and HITT routine can be put together within a week, but your nutrition work may take months. Read posts, ask questions.

Help with cutting body fat

Samc91

5

8 yearsBRANDON_12 (1528): Walking is very beneficial to overall health and the cardio you are doing will not make you lose muscle.

Quick check over would be appreciated

MJSmith

9

8 yearsMJSmith (1): Thanks for the info; yeah a mistype, 'calories' the word was. So my first day of the leangains eating today. I'm currently based in Sydney so it's 7am here and I'm on my fasting period until 12pm. Looking forward to the first meal. @brian12 unfortunate that's all I have access to for a month buddy. Sure if I throw some plyometics, and some resistant training in, it'll assist me for a month. I'm looking at it like 'you can never do enough...

Rate this split! Split legs??

NoLimitz

4

8 yearsNoLimitz (106): @flexdec Do you like this one best even when cutting?? What about the @AustralianOak and his routine he posted? They both look pretty good to me, I'm just kinda confused on training quads/hams on back to back days. Would it just be better to hit them on the same day?

Rebuilding Myself: log

djbyrne

32

8 yearscoolguy1993 (13237): Glad your getting more organised,happy and enjoying it now! Keep working hard and don't feel down when things seem shit!

L-Carnitine Tartrate

lift4life

7

8 yearsWalkingAimlessly (1): New here, but I thought I'd post something about this since I'm currently reading up on carnitine and carnosine research. I haven't read the original publication, but this article about carnitine is quite interesting: http://www.nytimes.com/2013/04/08/health/study-points-to-new-culprit-in-heart-disease.html?src=me&ref=general&_r=0 Here are some notes from a conference. Nothing directly relating to carnitine as a supplement for weight...

From 30% bf to 11%-Am I doing it right?

Robzooi

9

8 yearsIrishGymSheep (10554): That being said I wouldn't immediately flip your carbs and protein entirely, I would probably gradually do it, if your diet has been working really well till now there is very little reason the make a drastic change.

PHAT Workout up to Comp whilst cutting?

10REPS

2

8 yearsdatabas1c (2188): There are tons of people here that have run a PHAT routine on a cut, and a lot of them even log it. I'd recommend you read through their reports and evaluate for yourself. I personally love heavy compound movements; I'd rather croak than stop deadlifting or squatting. I also hate hypertrophy routines, so I will probably never run phat personally so I cant give you any direct feedback. From my understanding of laynes phat program though, your...

Expert advice

MJSmith

7

8 yearsMJSmith (1): iPhone the one to blame for this one I'm afraid. @adam82a where I'm based they're all contracted and I just don't have the funds. It's very expensive over here

Planning out macros

djbyrne

6

8 yearsFiremanSi (42408): What ?? No dont do this. Man his cals have to be wrong. Ur cals is surely not 2200. I'm 195, bulking at the mo and eating 3600. Use this: clickable text The best one, i've found. How many times/ week u in the gym ?? Cutting, bulking, maintenance ???

Hi All

SUPERBRONTUS

14

8 yearsFiremanSi (42408): Sounds like a torn rotator cuff !

Cutting log

Enzaaani

2

8 yearsNoLimitz (106): ??? Wheres updates

HIIT and empty stomach

zbornaja

12

8 yearsjohon6 (1393): i'm ok half hour before as long as it's a liquid meal ! which i have before every weight session and cardio session, i use a recovery drink tbh carbs / fats / protein aplenty, lol

I need serious cutting help!

theMachineJV

11

8 yearstheMachineJV (1): thanks guys for all your suggestions I used the IIFYM calculator and came up with that I need to be eating abour 2600-2700 calories a day. macros of (45p/35f/20c) would be 290g/100g/129g all seems like I can do it very easily. I'll keep an update on progress and repost a new diet once I get on configured. I'm planning to sign up for the Dopey Challenge in January which is a 5k on thursday/10k friday/half marathon on sat/and full marathon on...

SUMMER!

BRANDON_12

5

8 yearsBRANDON_12 (1528): OH SHITT!! Haha

Please Help me :(

EliasTat

9

8 yearsmikew (11494): @EliasTat you should reach out to people who are going through or went through the same thing as you are. For example talk to this guy @saylee http://forum.simplyshredded.com/topic/8448/transformation-i-hope-that-i-can-help-you/

Keto after first cheat meal

anteis99

11

8 yearsanteis99 (37): @4real when you say fill in the rest would I fill in the rest with up to my calorie maintenance level? Would you give me an idea of how much i would be able to take. During my prep I refed with 350g's of carbs plus whatever i didn't count for my cheat meal. Would 500g's be too much?

Cardio Excercise

Prados

5

8 yearsKOKOROKO (559): Hiit or Liss or powerwalks focus on calories burnt

Overly Sore

Thisisscotty

18

8 years4real (3319): The first time i squatted i had D.O.M.S so bad i could bearly walk! It'l get better but stretching, foam rolling , maybe light cardio in areas seems to help me !

Cutting/macro help for athlete

GioSwish

6

8 yearsNorIda (46958): I just got home, so I have only glanced at what you wrote tbh. But Hiit 2-3 times a week is about the maximum you want to do. The 1 day of liss is fine As far as nutritional timing, it's nearly irrelevant as long as you hit your daily macros!

Need help 5 weeks out from 1st physique show

anteis99

14

8 years4real (3319): Looking at your new pics id say your sub 8% maybe 6-7!

How much to loose in a week?

djbyrne

8

8 yearsWinnersNeverQuit (10311): @eknight I know I've asked you this before in another thread, but I remember you said something about there being a max amount bodyfat you can burn a day relative to bodyweight, what was that again?

Expert advice needed: cutting the final lbs

Kmcgahee

4

8 yearsKmcgahee (1): Thanks for the input guys. I'll check out your YouTube videos and see. I agree that I haven't tracked my calories well enough. I think I may be trying to go too low and I'm just setting myself up for failure.

Tall basketball player. kcal/macros counting

BigEazyE_RSD

2

8 yearsAustralianOak (1504): Well there are alot of questions in here but i guess: http://www.bmi-calculator.net/bmr-calculator/ Find out your bmr, if you wanna lose weight take 200-500 cals off your BMR, if you want to add lean mass add on 200-500 cals on top it. I split my macros up into 50% carbs 30% protein and 20% fat. Train hard with a tested routine and do this for 6 weeks and adjust your diet accordingly. Pretty shit reply but im in a hurry] Oak Out!!

Cut Time, embarrassingly bad bulk

Rand

75

8 yearsRand (4291): Just types out a big update the. Erased it... So here's the cliffs. 8 week mark I am ate 221 down 12 pounds. Iifym is way better then clean eating I don't even feel like I am on a diet. Ie I just ate 3/4 of a large meat lovers pizza! Cutting is a slow process and I need to be more patient with it and remember I am on track with my goal.

Workout help while cutting needed.

MartinMcD1

7

8 yearsshockingfit (334): @MartinMcD1 I prefer to do around 400g tops, most of loss comes from calorie deficit and now cardio. I can't tell you how much is that in number you'll just have to find it for yourself. It's not hard just takes 2 weeks to measure and re-calibrate. Start 500 kcal below maintenance and see what that gives.

Done cutting, or?

Rawsteel

14

8 years4real (3319): dont sweat itimo i think you 9%

My Body: Figure or Bikini? (Re-Done)

xfitnessjunkiex

6

8 yearseknight (58109): IMO, you don't seem to have the muscle mass to compete in figure yet, but it's hard to tell for certain before you diet down. -3X

Started training + diet need advice

princearthur

18

8 yearsprincearthur (1): @sriram Thanks for the post definetely going to try PHAT

Training for an obstacle race

ccdavis31

6

8 yearsElminister (3412): Chemical genetics or good enhancement.

Summer shred advice

Dave21

14

8 yearsDave21 (1): good advice thank you

BOOOOM !! 1000reps club... Delighted !!

FiremanSi

13

8 yearsFiremanSi (42408): Much appreciated man.

Cutting question

Thisisscotty

4

8 yearsThisisscotty (547): Thanks @Monster81.. Not really considering it a cheat day.. Just read u should eat more calories one day a week on a cut.. Just wanted to be sure if it was to maintenance or go higher.. Thanks again

Cutting experiment carb source

fredb

41

8 yearsIrishGymSheep (10554): Oh yes I agree but most things have some sort of downside, if we didn't have something because there was a downside I struggle to see what our diets would look like. Plus I'll drink a ton, my children will be forced to drink a ton THEIR CHILDREN will be forced to drink a ton and then our family will be rid of any downside of milk... then we work on arsenic...

Cutting supp

Jax

6

8 yearsdatabas1c (2188): Couldn't agree more. If you get hungry, drink some water and wait 30 minutes...

Can Anyone help!!!!!!!!!!!!!!!!!!!!!!!

KOKOROKO

3

8 yearsFiremanSi (42408): ^^ This. Even some people have been known to maintain a continuous strength gain curve, some increases = Increases none the less. Calorie Surplus = Mass gains, not necessarily strength. Sometimes u may find it harder to recover though on a cal deficit, BCAA will help with recovery here.

Intro: Male Fitness model

RabelAracena

20

8 yearsRabelAracena (82): @KOKOROKO lol, It just hit me after I commented the answer to the joke

Cutting 3 meals

musicenferno

18

8 yearsFiremanSi (42408): Anytime my man !!

Your Cutting diets?

Jezza_91

28

8 yearsadam82a (3100): Thermodynamics.

ADVICE NEEDED

zbornaja

6

8 yearsFiremanSi (42408): In terms of what to do first... I would alwys go with the premise that Ben Pakulski told me before was: Bulking stops when ur over 15-16% BF then a Mini-cut or full cut must begin to bring this down to 10-12, then u can begin again if you so wish to do so.

How many meals for fat loss?

RohanFLB

12

8 yearsRohanFLB (103): @adam82a thanks adam :)

soup!

dolby995

19

8 yearsSwayz87 (9039): One Sodium AINT gunna be that big of deal in your cut. your body gets used to whatever amount you put in it pretty quickly atleast according to Layne?! Not until your like 2-3 weeks out from a contest will it matter....

Is it the time to cut ..

roccafella

5

8 years4real (3319): For legs do squats properform and maybe barbell lunges

Want to do my first Cut. Pics from Bulk

Austrian

31

8 yearsG3NGHIS (8532): Austrian, I don't look nearly as good as you, but I also got a heart defect. Cool to see someone else dealing with similar problems!

KRIZTUFF goes PHAT - Log

KRIZTUFF

60

8 yearsKRIZTUFF (430): @Flow thanks bro! I know there's still some work to be done on the legs. But if you look at the weight I lifted doing squats when I started and look at my max weight now, you'll see that I'm making some great progress! So, an other busy week has passed. Still going at it a full 100%! Diet is going great. I'm really using different kind of foods, while sticking to my macros. Feels awesome! Before I'm going to show y'all an other progress pic,...

Think this type of split is beneficial??

NoLimitz

9

8 yearsNoLimitz (106): In a anatomical position, biceps are anterior and triceps are posterior, but yeah post up your split here! Interested to check it out!

3 weeks out need bit of advice.

Bobby

5

8 yearsDanimal_88 (9761): If you don't think you will be ready then choose a show a couple weeks after.

diet plans???

trumotivation

1

8 yearstrumotivation (25): Are there any sites that have diet plans for cutting? I know there could be many things that could affect what your diet should have, but more of a guideline. I know muscle pharm has a few.

25 percent to 15 percent bf (piks included)

dollar786

17

8 yearsdollar786 (169): Thanks man :)

Cutting Regiment- please critique!

nym86

15

8 yearsnym86 (1): Yeah. I work really long hours, so I make all my chicken/tilapia lunch meals on Sunday then freeze them. More than the lack of variety was the way-too-low cals that were draining me.

protein during a cut

KingLeonidasXIV

3

8 yearsDanimal_88 (9761): yea eric helms and layne norton recommend slightly larger than 1g/lb during a losing phase. If you want you can always drop it down a little on your refeed day

The Scale!!

Omartinez17

5

8 yearseknight (58109): Unless you need to be at a specific weight for a weight class structured event, I agree that it's a meaningless number. What it reads is far less important than how you look and feel. -3X

SuperHD stack advice?

kaitjens

7

8 yearskaitjens (1729): @eknight im eating a lot more than i used to. 50%carbs too

Weight loss advice for an under eater ??

FiremanSi

9

8 yearsFiremanSi (42408): I know what u mean but did u accomodate for the fact that when they lost weight they'd have a new maintenance cals also ?? And u can drop to -500 to still see results?

Carb Conscious Bar Question

KD310

20

8 yearsLacedaemon (3481): Ahhh Paleo Cookbook! I see you like mimicking the eating styles of a people who were just trying to survive, opposed to applying all of the knowledge we have on making our bodies as shredded as possible.

Weight vs. Body Fat

correra911

5

8 yearsLVjack (2749): ^ I think that would be called "small boned"

Increasing my strength

James

7

8 yearseventheodds1 (5644): @Momo_shwag may I ask how much protein?

Fat Intake.... Good Vid for ADVICE.

FiremanSi

6

8 yearsFiremanSi (42408): Such straight forward helpful advice !!

Phat Question

Katatak

17

8 yearsAnef06 (130): Yeah have a look at readjusting your diet (cals & carbs) like the guys have mentioned. Your cals seem a bit low and you will eventually burn out with low cals & low carbs. Irishgymsheep's routine for you looks pretty solid. Your probably not really over-training. Just need a solid routine and a better diet. Change those 2 things and you should see a huge improvement and energy level. Try sticking to it for awhile before attemtping to...

Body fat?

Momo_shwag

9

8 yearsHamer93 (9553): Tha hand held one says mine is too low to read, their shit lol

CUT OR BULK ? The question, again.

AverageJoe

24

8 yearsAverageJoe (4510): Of course it did!!! I made it as small as i could without hurting anyone

testosterone reduced by 80% in natural body

fredb

13

8 yearseknight (58109): Test is made from fatty acids (sterols). I wonder if a general decline in body fat causes a similar decline in available fatty acids for sterol based hormones? -3X

18 Year Old Bodybuilder Progress Motivation

gelliott7

5

8 yearstarotale (433): fuuuuuuuuck. can't imagine the effort, research, and blood and sweat to achieve that. props to you good man

help cutting

raiid

17

8 yearsraiid (1): maybe my numbers are way off when i put them into myfitnesspal or something,i really cant put my finger on it, i was sitting at 175-180lbs before my fail bulk

fish oil

KingLeonidasXIV

6

8 yearsSeanHeath (1): Great post ... and article spot on about Omega 6, I have no idea why it is sold at all, we're all overloaded on it and taking more is pure poison.

Macros/Calorie Question

correra911

5

8 yearsNorIda (46958): Yup. Cardio is a tool to burn calories. So you can lose weight without any cardio or extra physical activity Just be sure to calculate your activity level when calculating your Bmr. Ie use the bmr+HB formula.

Cutting for Boxing

KD310

7

8 yearssriram (2050): Incorporate HIIT. I went from 236lb to 212lb (lowest I hit was 208lb, but have since gone up a bit) following the basic caloric deficit, HIIT 2-3x week, PHAT, and a lot of sleep. You just have to be very patient and think of long-term weight loss rather than day-to-day. Bro tip, do not weigh yourself every day. Pick one day every week and weigh yourself. I've found weighing myself every day is slightly discouraging. Good luck

Need ur advice

ilifthard

12

8 yearsfreakgeek (610): Yeah us girls are kinda crazy... Tell her you'll help her shape up and get fit- you know, those lean, sexy, squat muscles. And then maybe check out some girls that are fit/healthy and tell her that girl is heavier but it's because muscle weighs more than fat so you have to start working out together. (nothing builds a relationship like sweating together) Then maybe the light bulb will go off for her and she'll realize losing weight isn't her...

heart rate for fat loss

heyimraffi

13

8 yearsSwayz87 (9039): Hey thats what a MOTHA FUCKA is hear for! If you got other questions just inbox me!

New To SS..need some advice and motivation

GonnaBeEpic

19

8 yearsDukenhiemer (23939): Calorie intake is not just a 24 hour time window, as long as you are under or over your total calories for the week, depending on your goal you will be fine. Don't sweat the small stuff.

SWEcut

Jackiechan

3

8 yearsDukenhiemer (23939): Agreed! OP provides, looking good man!

half way through my cut (piks included)

dollar786

6

8 yearsdollar786 (169): Thanks bro its been a good month since I started cutting and yeh am thinking of going atleast below 15 percent bf before I start to lean bulk

cardio during cut

KingLeonidasXIV

4

8 yearsFiremanSi (42408): Dude i normally do HIIT if there's a high chance i'll get bored: for 25mins 3mins HR: 120 2mins HR: 130 1mins HR: 140-160 x 3 But recently i've been tinkering with LISS (Low intensity steady state cardio... i.e. walkin like a bitch. I do 25mins full incline of 15degrees at a pace of bout 4-5mph i think.. medium walking pace basically. Ment to be a good type of cardio for burning cals and...

Not sure what to do

KingLeonidasXIV

7

8 yearsajones46 (11701): One of the Ninja Turtles?

Squat suffering on cut

Wbauman

20

8 yearsIrishGymSheep (10554): Well a hood is basically just a big flap of extra double layer cloth, it's going to put off how the bar sits on your back.

Great macro counting/myfitnesspal tips

chriselkins

1

8 yearschriselkins (1597): http://youtu.be/HtZoiM3axR4 I look fat as shit in this video, but anyway, here are some good tips to use if you're counting macros. next time I decide to do a video after cardio/eating I'll take a shower and put a shirt on first. (at least for a few more weeks lol)

1st natty bodybuilding comp log

jif22

41

8 yearsjif22 (28): @Danimal_88 Thanks for the info man that really helps a lot! so far so good on dropping the 1-2 lbs/week without any cardio, just reducing my calories slowly, Im thinkin on starting on some LISS when Im at 180lbs for maybe 20 mins after workouts (maybe not on leg days) to burn about 200 cals per session. For the refeed I have 2 every 10 days on my leg days where I drop my protein to 1g/lb of body weight or lower and also drop my fat as low as I...

Day to day calories

Rand

16

8 yearsSwoleAnimal (5971): Oh didn't know that. Well that would make things a bit more flexible!

I'm New, Need Advice

Elfendi

4

8 yearsjohon6 (1393): first thing is the food you put in your mouth, less calories in than actually consumed - calorie deficit to lose weight! more weight's less cardio SRS ! in my humble opionion mine is sunday - weights monday - weights tuesday - cardio n abs wednesday - weights thursday - weights friday - weights it's how much you want to hold onto as much muslce as possible, of do you just wanna drop weight !

Newb > Fat > Cutting > Advise > Progress Log

booeychops

14

8 yearsbooeychops (4): Hi Guys, Small pic update. Another week on. All i have in the way of bf monitoring is a cheapo hald help computer... and the mirror. The hand held seems to tell me I an .01% higher bf than last week! Stupid thing, im sure its not accurate! Anyway wk4 Pics. https://lh5.googleusercontent.com/-4JiCXU1GNeQ/UT2RUILfj0I/AAAAAAAAAIY/p2nwNuMzVig/s288/securedownload.jpg ...

cutting

KingLeonidasXIV

4

8 years4real (3319): No no it is not get 1g protein for every 1lb body weight bodywieght x 0.3-0.4 and theres your fat fill remaining cals with carbs remember 1 carb is 4 cals

need advice, please help !

KingLeonidasXIV

3

8 yearsNeverbackdown19 (183): Definitely time for a bulk bro! At least a shorter cut to get you down to a more aesthletic comfortable size! IF you think that you're getting too big (the bad way) than go for it! Start decreasing your calories slightly (300-500) and you'll start to see some of your abs come back and your waist tightening up. Remember, you can only put on so much size in a years time for example. your body needs a break, clean it up and start over, this time...

Evaluate my diet and routine, starting cut

spankyhamlol

75

8 yearseknight (58109): That's an excellent perspective. I suppose every time someone gives bad advice to anyone else we should ignore it and act like it didn't happen. That's progress just waiting to happen. @rememberthis is a bully with his own bizarre agenda about sugars and insulin. He brings it up in every thread he can; it's his MO and everyone knows it. He's use to getting people to agree with him because he sounds smart, even if he isn't clear or sure about...

Muscle Nutrition Thermo Burn 2.0

Pumba_16

6

8 yearseventheodds1 (5644): @Pumba_16 Lol.

Lifting for Modelling

Ampedlift

21

8 yearsDanimal_88 (9761): Except for calves, my friends with naturally big calves never train them and they stay huge so i hate them for it when Im training calves twice a week lol

Cardio only in fatloss prespective

Flo1307

8

8 yearsCannonball (6283): Cardio when cutting is a bad idea. It always hinders positive MPS. For muscle gains that is, obviously good for a bunch of other stuff.

Does Maintenance Cals Change when Cutting???

FiremanSi

5

8 yearsFiremanSi (42408): Yeah your spot on about watching your body and how it responds by just altering ur carbs. U've just said exactly what i was thinking.. but just couldn't get the words together. thanks man. It makes sense..

Lean/clean bulk.

Mreyes6442

9

8 yearsCannonball (6283): Ofc there is such a thing. Here's the definitions: clean bulk = no crappy foods like cake and so forth, only solid food lean bulk = low calory surplus dirty bulk = cake, milkshake, chocolate cake, snickers, etc allowed pig bulk = high calory surplus

9 Reasons your not losing weight !

FiremanSi

11

8 yearsFiremanSi (42408): Haha... Pet peeves, everyone has them. :)

NEED HELP WITH A DIET PLAN

jamieadair

5

8 yearsmikew (11494): I prefer Lose It compared to MFP but getting an App to track your cals is a MUST!!!!!!

Green Coffee Beans

correra911

2

8 yearsMarkovich (595): I just read the title and then crossed the site away "FACTUAL STUDY: CHLOROGENIC ACID IN GREEN COFFEE BURNS FAT. 15 LB. LOSS MONTHLY!" If you eat at maintenance or 200 kcal above you can't lose 15 lbs monthly by using green coffe beans

200lbs/41% bodyfat to 142lbs/20%BF- Female

kaitjens

57

8 yearsoceanair (18017): @kaitjens mirin' dat back.

Fats on lower region of chest

h3xxar

11

8 yearswannabemuscular (33216): Or, you can google: "gynecomastia"

Switching to phat during a cut

Shezza94

3

8 yearstamere01 (7126): I think it will depend more on your current split and how much strength you've lost in relations to your weight loss. I mean if you lost 10kg and your deadlift went down by 5 kg (example) that's more reasonable then you having lost 2kg so far and your bench dropping by 10 kg. like @shannowman said maybe nutrition related aswell? How fast you losing weight on your current macro's?? And im thinking of changing to phat during my cut too so if...

Carb intake

trumotivation

8

8 yearstrumotivation (25): I appreciate it. I filled out the info on there before. and it was 3400cals. I definitely dont want to damage my metabolism. I will keep all this in mind and post some updates in a few weeks.

thermogenic effects

sickrykes

13

8 yearsHamer93 (9553): I thought increased body temp made you sweat and therefor loose water weight, novices step on scale and are a pound lighter but water weight doesn't even enter their mind

Macro Ratios

Rand

7

8 yearsHamer93 (9553): Mines normally 50/35/15 in c:p:f simply because I find it hard to hit my goals, I make sure I hit enough calories and having protein shake and protein in brekkie lunch and dinner hits me my protein goals and the rest of the food plate hits my calories

Question about bulking/cutting

stamp

6

8 yearsDamon1962 (529): @Stupot316 Interesting point bringing up the metabolic factor. From my general understanding and practical experience, I agree that metabolism, metabolic manipulation and flexibility all play a role in one's diet. However, in a controlled and smart cut/bulk, one's metabolism should not be too wrecked or have drastic swings and that should allow for greater chance of linear changes due to calories in and calories out. Your added term...

Cardio advice

Beebopalooa

8

8 yearsBeebopalooa (70): Thanks for the advice, guys! If I had my way, I would never have to do cardio. Unfortunately I live in Texas where refusing my mother-in-law's cooking would be punishable by death, so even though I barely eat any of the typical southern food, I still need to do something to offset the calories for when I do. Good to know that cardio isn't absolutely necessary though.

Gaining muscle and losing fat

Markovich

23

8 yearsDanimal_88 (9761): @eknight Thanks Eknight i figured this latest time was the result of hormones. Next time I will reverse so it well it won't matter lol.

Cutting help needed!

nastybeast

5

8 yearsnastybeast (31): Ok thx alot monster u basically answered to all my QNS :)

Millennium1's cutting thread

Millennium1

153

8 yearsWbauman (952): I've really enjoyed this log. Was speaking to a buddy this am at the gym about how slow a process this is. Good luck and have a good time.

Need to lose body fat

kgreene110

19

8 yearstrumotivation (25): I tell everyone this and please let me know if I am wrong, but myfitnesspal app has helped a lot. I just started using it a couple weeks ago. But I train hard with my lifting, I do cardio every other day, usually intervals, and keep my food in check. I have lost over 20lbs this year. I got 20 more to go. trying to get to 8-10% body fat.

Can you get stronger on a cut?

cassious

13

8 yearstrumotivation (25): CNS is central nervous system if you didnt catch that. Lifting heavy weight low reps allow great strength gains.8-12 reps will give some size, anything after that is endurance. I am losing weight right now so I can rebuild but I am still lifting heavy. 145lb arm curls for 3 reps yesterday. Cant get enough weight on some cable machines. I am 5'11 192 and eat just under 2000 calories a day. 170p, 170c, 60f...Still learning about the nutrition but...

Progress from wrestling

jamsoolee

5

8 yearsjamsoolee (34): 1st Week: http://i.imgur.com/ElJeKVr.jpg http://i.imgur.com/7OBwrA0.jpg 2nd Week: http://i.imgur.com/Rs0jhDr.jpg http://i.imgur.com/ydwMFm1.jpg

Cutting progress - bodyfat level

strangewayz

13

8 yearsMCarey (2179): @SwoleAnimal I got rid of body hair to see how much it helped, I supposedly look slimmer and cleaner according to the Missus but I dearly miss my hairy chest! Ha

Road to 8% Bodyfat with Kahlil - Motivate.

Kahlilfitness

35

8 yearsDirkenhiemer (12157): Great progress man! Keep it up!

cutting update

dollar786

4

8 yearsDominikGiggs (82): Dollar, you wrote that you feel hungry. May I ask you what you ate ? I mean when you´re on a cut it does not mean you don´t eat anymore. What about slow digesting carbs, like oatmeal ?

Cutting?

DanPearsonn

13

8 yearsIrishGymSheep (10554): yes cardios entire function is to burn calories, if you do this you will burn calories, hell if your really not giving a fuck you could throw some blankets on the ground and pretend to have a seizure for 20minutes and that would qualify as cardio.

Cardio strength + resistence training

DanPearsonn

4

8 yearssriram (2050): Have you looked into crossfit routines? I generally do a few with my girlfriend (she likes competing) and I find them really good in terms of cardio. Granted you should do all exercises with proper form and safety precedes execution of an exercise. For ideas on crossfit routines just google them; there are a TON or just copy whatever is used during the crossfit games.

johon6's progress thread n diet

johon6

41

8 yearsjohon6 (1393): Proper proud ! felt good yesterday, chest n biceps day smith machine press 1 x 20 x 40kg 1 x 10 x 60kg 1 x 10 x 70kg 1 x 10 x 80kg incline machine press 2 x 10 x 35kg 1 x 6 x 45kg + 2 x 40kg 1 x 10 x 40kg cable crossovers ( from the bottom ) 2 x 10 x 35kg 1 x 10 x 40kg 1 x 10 x 45kg from the top 1 x 10 x 45kg 1 x 10 x 50kg 1 x 10 x 55kg 1 x 10 x 60kg dumbell curls 2 x 10 x 12.5kg 1 x 10 x 15kg barbell curls 3 x 8 x 25kg preacher bar...

Finding the road to greatness(cutting)

trumotivation

12

8 yearstrumotivation (25): 192,71, 27=3416 calories which is high, It should be 2400-2900 between 500-1000cal deficit.

starting up

JoeDays

6

8 yearsmikew (11494): @sriram Totally and completely agree with everything in your post, especially the above.

ripped abs for teen

ethandpeterson

19

8 yearsLacedaemon (3481): Kneel before us gods of Simplyshredded or we will crush your gods and bring them to our city step

Father in law needs to loose his belly...

Thedude67

10

8 yearsThedude67 (3088): ^^Yes, I told him that's his first step...

Why do all nutritionist do this?

lift4life

16

8 years4real (3319): Low fat foods normally have more carbs because thy substitute fat for sugar.

cutting update (piks included)

dollar786

8

8 yearsDukenhiemer (23939): No need for that much protein. Drop your protein to 160-170 and put the rest in carbs.

Meal Frequency Myth

Linus

9

8 yearsdwatson (26511): Oh my gosh reading that thread brought back the good ol' days feeling when we didn't have so many random douches on the forum. Gosh i miss those days. And yes, this is old news lol

During a cut

KingLeonidasXIV

51

8 yearseknight (58109): Of course you don't need to carbs to survive. But you do need glucose. There's no way to go around what will happen when you have too much protein and not enough carbs. Getting enough protein doesn't ensure that you're using fatty acids for fuel- in fact it, protein is so much more readily converted to fuel that fat, it was actually only recently shown that fats can be converted to glucose at all. If you believe that dieting with next to no...

1st week of cutting normal weight loss

Dragonian

5

8 yearshurricane92 (3699): I lost 5 pounds my first week of cutting, but lost just 2 the next two weeks. I don't know if this was attributed to cutting carbs, as I didn't cut them by THAT much, but I think it was because I was doing so much cardio, and I hadn't done any in such a long time. Who knows, but in answer to your question, yes, I too lose a lot of weight my first week of cutting.

Physiological changes from prep

WinnersNeverQuit

4

8 yearsmikew (11494): Ha ha ha... no problem. it's an interesting topic; id say it's worth keeping two threads open lol

Time to get back in shape and NEED HELP!

Samurai

12

8 yearsNorIda (46958): its more of a hassle than its worth imo. Diet is going to be more critical than exercise in weightloss.

Critique My Cutting Diet

CWellman

8

8 yearsCWellman (10): Yeah I'm flawed in my thinking. Lol. So instead I've been doing more researching and thinking about doing higher carbs on my legs and back day, maybe chest too and lower fat. And on my other days I lift ill do a more moderate carb and moderate fat. And on off days ill do low carb higher protein and moderate fat. But adding nice veggies for the micros

Cut the fat?

wannabebigman

19

8 yearsLinus (154): Keep up the good work then :)

Where do you buy your supps from?

Snoogal

20

8 yearsrhondagraymond (7): I use Ageless Male, and you can get it from their online store or a reputed pharmacy. My main aim is to get my T levels back to the normal range, and so far I’ve got expected results. Don’t fall prey to Ageless Male scam stories circulating on the Internet. This supplement boasts of natural and reliable ingredients that trigger the body’s internal system to make more testosterone....

Transformation. I hope that i can help you.

saylee

7

8 yearsrhondagraymond (7): this is some hard work man! inspiring!

Workout program?

PP_R

8

8 yearsLinus (154): When you cut, you can't build any muscle. So sticking to the workout program that gave you the muscle in the first place is almost always the best solution. Most important factor to keeping muscle while cutting is to maintain intensity (weight on the bar) You can cut volume and frequency by 2/3:ds to help recovery for handling those heavy weights. Basically do anything you can to keep weight on the bar. When you decide to bulk again, I...

Suggestions for College Cutting

superoq

21

8 yearskickinchicken (8717): Saw the title and I was going to suggest you not cut college classes.

"Final" Cutting Cycle

Nate36bus

18

8 yearsNate36bus (19): @coolguy1993 Thanks, man! I definitely appreciate it, and have worked really hard. I continue to work hard and stay motivated. I'm not going to stress too much about what my muscle mass is, body fat % is, or any of that right now. I got the hydrostatic test out of blatant curiosity. At this point, I want to remain focused and keep doing everything right with workouts, cardio, diet, and supplementation with absolute consistency. I know that over...

New from England

strangewayz

31

8 yearsstrangewayz (64): Hey Thanks !! Trying to finish the 711 by the end of May so that I can take it over to the Isle of Man when I go to watch the TT Races... Week or so of madness !! http://i73.photobucket.com/albums/i209/Strangewayz666/28Apr12Racefit15.jpg

About to cut for the first time.

PP_R

25

8 yearsFiremanSi (42408): Currently removed training to Failure as i got caught up in this attribute for too long. Always thought u had to train this way in every set and never treated it as a training tool. Without it now i do progress every week, thats the goal, never the same workout. On a bulk at the moment and plan to cut for June, July, August. Stats: 6"3.5' 194.5lbs 15% BF Cover Pic is me about 3weeks ago, still pretty much the same. :)

Need some cutting help, here is my plan..

Spankysherlock

17

8 yearseknight (58109): That's my point though- it doesn't matter when you eat them. It's not like your metabolism stops when you're either sitting or sleeping. I would spread them out evenly through your day. -3X

Please help macros/calories

4real

1

8 years4real (3319): Hey guys. Using online calculators my maintenance is 2000 cal personally id say its a bit higher could you guys help confirm this Bulk 300c/125p/55f. 200 cal surplus Cut. 138c/150p/50f 400 cal deficit. My stats are age 14 wieght 125 pounds hieght 166cm full body split 3x a week body fat ~12 and advice is greatly appriciated

I need some dieting tips to cut. more prog.

saylee

24

8 yearssaylee (112): @damon1962 thanks for the kind words, it's very humbling. I can sadly agree, i think it's become an addiction and i can't and won't be satisfied. I guess from my point of view, i never experienced life to be healthier. I really don't know how it is to be in shape or to play sports, or to be an athlete. I just feel like, i have so much more work because i really do and i'm praying that i can utilize my love for health and fitness to give back and...

Losing BF vs. Losing Weight

correra911

13

8 yearscorrera911 (97): ya it blows. it's been hurting on and off since September but I tried to lift through it... then about 3 weeks ago it really started irritating me- hopefully I'll be good to go by April or so.

Losing weight

Noorski135

21

8 yearsTexasFight78 (58): Congrats on getting started you won't regret it! Just do yourself a favor and remember that changes take time & be patient. Consistency is key. Best of luck!!

New Video: How to Use Calorie Calculators

RohanFLB

3

8 yearsThedude67 (3088): I'm willing to bet more people would watch ur vids if they were a lot shorter...

*Layne Norton discusses latest eating TRENDS

FiremanSi

11

8 yearsFiremanSi (42408): Haha.. wasnt my intention buddy but thanks.

7 day bootcamp in 5 hours

Snoogal

11

8 yearsSnoogal (190): Trying not stealing lol

Lactic Acid

BRANDON_12

7

8 yearswannabemuscular (33216): The forum in general seems that way to me. Waves of good stuff, then spells of same old crap over and over.

Dropping the PHAT

_RudeCrew

36

8 years_RudeCrew (15100): Yes definitely a good one

Losing weight and training for volume

Markovich

11

8 yearseknight (58109): I'm not a fan of HIT. -3X

Losing muscle,

Jayatfc11

35

8 yearsMCarey (2179): 25-30 euro

Carb/Fat/Protein Ratios

wheels25

5

8 yearswheels25 (18): sounds good thanks eknight

Cutting & Coffee

wdoh

7

8 yearskickinchicken (8717): Like @ceerope2128 said. If it fits your macros then you're fine. You can always use non fat milk if you're cutting too. And soy will not change your test levels unless you eats a ton of it and for an extended period of time. It has estrogen-like qualities but it's nothing to worry about if you ingest a bit of soy daily. It's actually a good idea to include a little soy in your diet. It's a more complete protein. But depending on what BCAA's...

Need help with micro-cutting macros.

hotborad

5

8 yearshotborad (34): thanks man

rate me or berate me

johon6

5

8 yearsjohon6 (1393): 25% ish i'd say, i need to go and get it actually measured !!! check out my progress thread, theres a pick of me from jan, that might give you an idea more of BF% as i have no real clue tbh !

Intermittent Fasting - 3 Weeks Progress

GetDeezed

1

8 yearsGetDeezed (4): Intermittent Fasting, 18 hour fast/6 hour feed. 2750 Calories; Fat 25%/Protein 35%/ Carb 45%. Before 195 lbs after 187 lbs. http://ca38f2f64c092db1d9fc-186abfcfb693e2b32af73ed969b61012.r66.cf1.rackcdn.com/c9ab6b9d4b2c5aca87ef8f464c49b412.jpg

ECA Ephedrine Caffeine Aspirin Narangin

Snoogal

17

8 yearsCannonball (6283): I checked, it's drug classed so if you dont have it subscribed its illegal^^ ofc irrelevant for you guys

Tell me what to eat to cut fast

Snoogal

32

8 yearsSnoogal (190): Awesome Big respect Thanks Fred, and guys :)

I need some diet advice for my training!

Kasperpv

7

8 yearsNorIda (46958): No problemo dude.

Need help getting cut

Palusky

4

8 yearsMCarey (2179): H I I T!!

NO CARDIO !!

johon6

11

8 yearsjohon6 (1393): all clear on the lungs, nothing nasty on there, just my airways are coarse, which is sign of possibly asthma, lasting chest infection etc etc but nothing bad !!! been told i can start back but gotta take it easy on hte cardio, thinking of leaving the cardio out and concetrating on the weights for the time being methinks

210LBS- 19 weeks out , 4 wks to contest prep

the1

500

8 yearsNorIda (46958): Last post!

How much weight do YOU lose or gain a week?

tamere01

3

8 yearsNeverbackdown19 (183): depends on where you're coming from... like Mailliw said, if you're overweight, then losing a little more than 2lbs week can be expect/accepted. For me, when i cut i try and aim for 1-1.5lbs a week, and thats a steady slow cut to maintain as much muscle mass as possible. In the offseason when bulking I try and stick to 1-2lbs a month gained. I like/have to stay lean most of the year, and insuring that amount means I'm still upping my weight in...

Clenbuterol

CodyTheClen

38

8 yearseknight (58109): They also don't present any information on massive hypertrophy gains either do they? I would guess that data's lacking because the dosage would be enough to kill you. -3X

Ketogenic Diet

ccomer1

6

8 yearsJezza_91 (1315): keto i mean damn predictive text lol

Cutting in a few months!

ilifthard

5

8 yearsdavid12345676 (8566): oh yeah. gonna be shredded up before i hit the beach!! i dont really have a problem cutting, just gotta get on dat cardio grind

but the bloating...

muscleconfusion

5

8 yearsmuscleconfusion (28): thank you @eknight! i'll do this and keep you posted.

MORNING WEIGH IN (BEFORE OR AFTER TOILET)

eingold

7

8 yearsGStarRaw (1441): I drop my kids of at the pool, twice a day, 7:45 AM, and 5 minutes before i leave for the gym, 5:45 AM . ( Weigh in every sunday after a good poop ).

Weight doesn't decrease at all

kospel

11

8 yearskospel (199): Yeh, and on the contrary my squat-strength has got any better than before cutting-diet :D Getting mad soon.. I just can't believe that I must cut macros lower than this to get ripped for I know many people of my size that get in much more calories and still being so ripped. I also workout very hard and do wicked compound movements in every workout. Alcohol neither clubbing aren't a big problem for me so I don't know what the hell to do :s...

Female Cannot Loose bf?

JessieP

11

8 yearsLacedaemon (3481): Babe, are you drinking 2% because you think you're fat? Because you can totally drink whole.

Cutting Advice

maxpowers88

22

8 yearseknight (58109): OP- why are you insistent upon cutting your carbs so low and getting so much protein? At most you need 140-154 grams of protein. There's no benefit beyond that, and by keeping your carbs so low, your body is having to convert protein to glucose to keep up with nutritional demands, so the extra protein you're getting isn't going to help you anyway- in fact you're losing about a third of whatever is converted to glucose in gluconeogenesis. -3X

Posing update... week 1 of cutting

chriselkins

13

8 yearschriselkins (1597): I felt terrible initially. Will patiently await your response. lol

Diet & training advise please

Mburrows91

1

8 yearsMburrows91 (1): Hello could anyone give me some feedback/answers on the following plan I have and advise me on the best way to reach my goals. I'm 21, 11st 7, 5"8 & approx 16% bf. On Friday I begin a cutting diet however want to maintain (build if poss) muscle as best as possible. Im want to hopefully be down to 10-12% bf in 6 weeks (holiday) and will be training hard to do so. Is the following set up good for weight loss or not?...

On a cut...

Method

14

8 yearsMethod (379): Weighed in at 164.5lbs. I really thought i'd be a little more ripped at 164..guess i'ma have to keep going. Arms started at 16.5 and now 15.75. http://i1270.photobucket.com/albums/jj610/alidadash/Cut1-29-13_zpsa49d915f.jpg

When to cut? For me, specifically.

GoVols123

2

8 yearsMarkovich (595): Can't really say what you bf% is, but you have some fat on your body, you can now if you want to, and start bulking after that and put on even more size!! =) (but no hurry in cutting)

Advice on nutrition when cutting

parky

10

8 yearsWbauman (952): Im double, almost triple what I was in the past for carbs. Lots of usless info out there. Glad you guys are here to help.

Far burning circuits

MCarey

22

8 yearsfaina00 (271): I haven't done it in awhile, but tabata worked well for me...basically body weight circuits with no/little rest

Lean log!

BRANDON_12

8

8 yearsBRANDON_12 (1528): Have to stop working out for a while because of my arm and baseball. My arm gets really tight when wokring out and throwing... hopefully i wont lose any muscle.

My Cutting Calorie Target - advice needed

Piggles

12

8 yearsDieselDan (13): so shit i should bump up then to around 2400 to 2500

5x5 with front squats

ionatan

9

8 yearsJezza_91 (1315): @SRorhrbac0808 Im just annoying you now lol. I will stop :( To be honest i misread it. Late night beer goggles lol cant save me now.

Flemming's Fitness Fallacies Episode 2

chriselkins

3

8 yearschriselkins (1597): That's a really good point. I pretty much always record everything one take and it turns out well. However, this was the 2nd take because the guy recording didn't focus the camera the first time. The first take was so much more concise, well spoken and to the point. I was pretty disappointed. I'll do better next time.

Nutrition Articles!

_RudeCrew

7

8 yearsZyzzst (4486): sent you a message with my number, text me soon bby;)

Thoughts On My Cutting Plan

DieselDan

11

8 yearsDieselDan (13): makes me bloat also, only drink once and a great while UPDATE..........officially broke the 200 barrier weighed in at 199.6 today.

Tackling the loose skin/fat

special_k

3

8 yearsspecial_k (1): Thank you. Most of the loose skin/excess fat is around my abdomen. Can you recommend any oils?

Confused on cutting diet calorie amount

Endure91

13

8 yearsEndure91 (1): Thanks alot buddy I been researching like every single night it all comes together well (y) no time to waste

Bootcamps/ fat loss

Jayatfc11

2

8 yearsAverageJoe (4510): I lost 14 pounds in 28 days already with intermittent fasting. I felt like shit! lol edit: my profile pic was taken after that cut

does carb source matter?

fredb

11

8 yearsfredb (322): i had half gal. of fresh squeezed OJ today ROFL

V-Cut abs

lilJohn062096

56

8 yearsJezza_91 (1315): @lilJohn062096 I always thought genetics played a big part in abs. I know two brothers with similiar abs size and shape.

Need help with a cutting routine

bseiden

6

8 yearsMazz (573): http://www.cutandjacked.com/Train-Phat-To-Get-Lean

reaching as much muscle as possible

Dave21

5

8 yearssickrykes (1651): @In4gainZ you're a toss. who cares what people are training for.

Cut or Bulk?

JessieP

8

8 yearsJessieP (1): @mikew thats great thank you

Cutting, doing it right?

Carbohydra

18

8 yearsCarbohydra (1): Refeering to the final 2 links, haha! Think I got enough information now to start a first cut, will see how it goes and probably update some results later on, if they arent embarassing ofcourse. Thanks for the words, will make it shorter for sure. Don't know what I was thinking, I will cut until definition starts to show and then decide from there, lean bulking sounds tempting :)

A confused novice on a mission

Runforthehigh

11

8 yearsRunforthehigh (1): 50lb is a little high I'm thinking; I just want to have a definition in my abs and chest not be a walking truck lol

calories while cutting confusion

duzuki

21

8 yearsduzuki (1): do mind explaining why? (as in its useless and a waste of effort, or it ends up f*#king things up so don't do it)

Cutting confusion

Swift

1

8 yearsSwift (1411): Hey, 176cm at 75kg ~ 175lbs Almost 21 y/o Maintenance I've worked out at About 2500 so cutting would be 2000...(pretty sure that's right but confirmation would be awesome) Im confused because the golden ratio is 50c/30p/20f...but protein should be 1g per lb...those two don't line up. Layne suggests a ratio of 40/40/20 while cutting because of the higher protein giving a thermogenec effect but that means protein would be higher than...

Need to cut fat !!!

EDDY

12

8 yearsFiremanSi (42408): That changes that so... that puts ur maintenance at 3850. Ur eating FAR too less than is necessary for fat loss my man.

just ate 6000 cals!;)

samalama034

9

8 yearssamalama034 (10): ayy man my day just started currently hitting up wingstop;)

Cross training for fat loss results...

Thedude67

8

8 yearsSRorhrbac0808 (47098): and there is nothing wrong with that :)

Zyzz Eat your heart out! R.I.P

Jealster

5

8 yearsJealster (91): Safe bro!

fat burning zone

cassious

5

8 yearsGStarRaw (1441): You’ll only burn your muscles for energy at the very extreme circumstances where your body has already gone thru your fat reserves - Sorry for double post

Need an educated assumption of my body fat %

Antonscalia

12

8 yearsshannowman (6367): It looks nasty, not going to lie, but tastes good when seasoned.

Help with calculating daily intakes

kgreene110

3

8 yearskgreene110 (4): Smart ass haha

New to bodybuilding, need advice...

Thedude67

29

8 yearsThedude67 (3088): Haha, I feel so stupid! This makes sense...Haha, still feeling stupid...lol...

Best program for cutting

ionatan

14

8 yearsDukenhiemer (23939): Dat dere cell tech! ;) Just gonna keep getting stronger my man, the sky is the limit!

Help please!!

kgreene110

25

8 yearsFiremanSi (42408): Cool man.... Seriously thats awesome u can shop there and so cheap.

Getting shredded, pros and..... CONS?

Keelan2010

16

8 yearspandasashi (3859): oh man, the farts can be AWFUL! last night man, i couldnt stop...i was rumblin' all evening and night...thank good i was alone

KRIZTUFF goes PHAT - Day 1 Log

KRIZTUFF

2

8 yearsMarkovich (595): Love the picture hahaha :D Good luck ! =)

TO BULK OR NOT TO BULK

eingold

8

8 yearsMarkovich (595): I'd also bulk up =)

don't know where to start

47andtrying

9

8 years47andtrying (1): you r right , more specifically, I want to get to less than 10% body fat, probably at 15 to 20 right now, I want to gain muscle size, especialy in arms and legs, and I want to see my abs, like i said to much around the middle right now, but i have lost about 3 inches there! I feel like i am at a stand still, and need to change my workout! If u can just give me an idea of the cardio , and lifting routine reps and no. of exercises per muscle...

5 weeks to honeymoon (Max cutting)

Quaid36

20

8 yearsQuaid36 (7): Great! i'm looking forward to it. Thanks much for all the help!

Diet Check

red66mustang

7

8 yearsMassthetics (364): consistency is key brah

Magic weightloss?

stewie

2

8 yearsMassthetics (364): omfg r u srs?

Special Event this April

KOKOROKO

7

8 yearsKOKOROKO (559): Thank you Mister Ek!!!!!!!

Diet Advice on gettin ripped lean please.

diller

6

8 yearseknight (58109): Specifically there is a Harris-Benedict coefficient used to factor in activity. -3X

skinny fat bulk or cut?

dollar786

5

8 yearsBaggy (925): Consider making changes to your split. That is a lot of arm and chest work with a blatant disregard to your biggest (read: best) muscle groups, legs and back. Regards to fat gains on a bulk. Everyone is different so if you feel you are gaining fat too quickly you could cut back 200 calories and monitor from there. My other thought would be that a 500 cal surplus would be a lot if you are only ever working small muscle groups.

Cutting/ diet advice

Ballerj63

8

8 yearsBallerj63 (1): I read that keeping it 1-1.5 gm/lb body weight helps preserve muscle mass while cutting. Anyways, I'll see how this cut works for me.

Bunter225 - PHAT Boy Log

bunter225

32

8 yearsbunter225 (829): Whoops, 23 days since an update, nevermind Ive got a trainging diary that Im logging sessions, nutrition, how im feeling and my motivation for that day. Ive been easing the cals up for a few weeks now as I transition in bulk mode, currently on 2750, next week on 3000, week after 3250 then 3500 the week after that. This is ~400 above my maintenance. I dont have a particular weight in mind, I will keeping an eye on the mirror. I just want...

Best Ways to reduce body fat from 20% to 10%

MCarey

21

8 yearsMonster81 (1678): Honestly, you'd be amazed at how many carbs one can shove in their mouth. After a few days your body and mind will be used to it.

ECA Experience?

Trharrison

22

8 yearsTrharrison (172): alright thanks for all your help fellas. ill just have to do my research and stay on my toes.

Cutting Diet Advice

Misseductiv

10

8 yearseknight (58109): NP. We're all here to help. Well...most of us.... -3X

which whey ahead?

muscleconfusion

8

8 yearsmuscleconfusion (28): @kickinchicken valid point. SciTech's ISO Best Cappuccino tasted like bad milk with accidental coffee powder but effects were mad. I guess I'm gonna stick to MyoFusion.

Cutting period

Archdacko

7

8 yearsmuscleconfusion (28): to your question, after finding out your BMR+HB you'll know the cals you'll burn in a day. A general rule of thumb is cal consumed < cal burnt = weight loss. Also, as you'll find articles on this site, increase protein intake to about 50% of total calorific requirement. the possibilities of how much you can lose are purely dependent on you. with a good diet, proper supplementation, full on training and adequate rest you can transform...

first contest

jaydiddy85

12

8 yearsWinnersNeverQuit (10311): @kickinchicken that's not true, the best way to keep strength on a cut is stuck with your current routine (maybe lower the volume a bit) and keep.lifting heavy as fuck

Basic