klaatu21

enjoy the quiet whilst it lasts

bollocks missed it, the mrs is round anyway so i dont have control of whats on, or anything else for that matter haha

fuck yeah man, now that ive got pbs to beat, regardless of how small haha

thanks man

breakfast cal p c f OATS 303 13 51.5 5.5 HEMP MILK 95 0.1 8 5.5 FLAX 167 5.4 1 15.7 BANANA 105 1 27 0 670 19.5 87.5 26.7 snack APPLE 95 0 25 0 SHAKE 119.7 23.4 3.2 0.9 250ML BITTY OJ 106 1.8 24 0 320.7 25.2 52.2 0.9 lunch PASTA 75.2 2.5 15 0.6 TOFU 48.2 3.4 1 3.4 PARSLEY PESTO 93.2 6.4 17 0.3 LENTILS 115 9 20 0.5 331.6 21.3 53 4.8 snack BANANA 105 1 27 0 NAKD BAR 148.3 4 14.6 8.6 10 ALMONDS 81 3 3 7 334.3 8 44.6 15.6 after gym SHAKE 119.7 23.4 3.2 0.9 PINEAPPLE 57 0.4 13.1 0.1 6 DATES 67.5 0.8 17 0 244.2 24.6 33.3 1 dinner AVERAGE 415.1 18.9 68.9 8.2 night SHAKE 119.7 23.4 3.2 0.9 2 BANANAS 210 2 54 0 329.7 25.4 57.2 0.9 142.9g protein, 396.7g carbs, 58.1g fat 2681 total calories i know the total calorie intake may seem low but id rather increase it gradually to keep fat gain at a minimum, critisism is welcome as long as its constructive

12/12/12 day two of strong lifts 5x5 squats 22.5kg overhead press 20kg deadlifts 40kg squats are still super easy, dead lifts were fun too, i can see im going to struggle with overheads soon but thats expected. ive worked out my nutrition too, at the minute its an average of 2700 cals, 20% protein, 60% carbs and 20% fat, 143g protein, id rather err on the side of caution and eat more if im not gaining enough rather than ruin all the fat loss ive done just for a little extra muscle.

Cheers guys, if I can channel all this positivity into muscle I'll be sorted in no time

ill post monthly pictures mainly for my own needs

in the past 5ish months Ive been stripping the fat to get to a good foundation level. today was day 1 of building my self back up the proper way, Ive done the gym thing twice before but never got anywhere through being distracted by the razzle dazzle of the likes of isolation moves and supplements. this time is different, im just eating clean and often and starting strong-lifts 5x5. squats 20kg bench 20kg bent over row 30kg was all pretty easy as expected but i was mainly concentrating on form, really stoked to get back there on Wednesday.

really appreciate it man, ill go for empty bars then, all good buildings start with a solid foundation after all

im using the i phone app, so day 1 and 2 is as follows squats 20 kg bench 20 kg barbell row 30 kg squats 22.5 kg overhead press 20 kg deadlift 40kg would you reccomend starting with empty bars? for the lighter weights that is. or use bar + weights? sorry for the silly questions, im totally green to all this

thats what i thought, ive just lost 30lbs and guess im a bit scared of putting some of that back on, but mucles more important, plus i already know how to cut the pudding easily enough if that does happen how intence would you say the cardio should be?

im starting the 5x5 stronglifts tomorow and was wondering what other training i should be doing at the same time, not as in weights but as in cardio. i usually play squash once a week and in warmer months ill be getting some big miles in on my road bike, just wondering if ill need any cardio to keep my cv fitness topped up

the options are literally straight after, or later in the day or non weight days, id never do it before

so ive lost nearly 30 lbs of weight and im now ready to get going with the serious weights, is it best to do your cardio straight after weights or at a seperate time altogether?

awesome, was planning on doing it until my birthday thats in may, so it all works out perfectly

how long would you reccomend doing it for then?

im planning on giving it a go? any one have any success?

the things ive seen working in bars, thats whats scary haha and there are plenty of beans in my life, just prefer to eat them

haha im afraid i havnt touched caffein or alcohol since i was about 22

hi all, just wondering what would be best to eat straight after weights? so far im thinking pineapple and dates and a protein shake as i leave the gym, and pasta and tofu, seitan or beans once i get home, (about half an hour later). how does that sound?

Ong bak I'd one if my favourite Asian films if all time

531.4 carbs 194.1g protein and 95.8g fat gives me 56.5/20.6/22.9 and 3,764 calories im 5'11 and 178lbs These are my current macros and are working very well, I won't be cutting until April time but want to start planning a good cutting diet, what should I change my macro levels to? Obviously protein levels should stay around the same, but what should my calorie target be to slowly reduce my fat % by about 2-3 pounds a week

A trainer friend of mine drew up this workout plan is it any good? would any one change anything? LEGS AND SHOULDERS Squats 3 8-10 Walking lunges weighted 3 10-12 Dumbbell shoulder press 3 8-10 Barbell press behind neck 3 10-12 Lateral raises 3 10-15 Dumbbell shrugs 3 8-10 Upright rows 2 15 CHEST AND TRICEPS Barbell bench press 3 8-10 Dumbbell chest presses 1 16 Seated dip machine 3 8-10 Progress to standard dips when strong enough to do 6 Dumbbell Fly’s 3 12 Cable crossovers 2 16 single armed over head tricep extensions 2 12 Rope grip cable push downs 2 12 BACK AND BICEPS Wide grip pullups (assisted) 3 6-8 Reverse Close grip pull downs 3 8-10 Single arm dumbbell bentover rows 2 per side 8-10 Bent over flys 3 10-12 Straight armed Seated row 3 10-15 Barbell Bicep curls 2 12 Dumbbell hammer curls 2 each arm 12

Are they worthwhile? If so which are the best?