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  1. Right I presumed so. it would probably be wise to take a day off today, then, I'm guessing. cheers
  2. For the last few days I've been ripping out an old room in our house for renovation. Lots of hammering, carrying and general work one would expect for such a task. It was only today after the third day of doing this that I wondered how this sort of stuff impacts recovery from your workouts? each time I've been at it has been on a rest day from the gym...and I haven't exactly been resting when participating in the aforementioned house bashing. It got me thinking how it might impact actual builders and people that do this sort of thing every day, when they're also wanting to progress in the gym and build muscle. We know how activities such as HIIT cardio can very well impact recovery by using the same energy system, so how does it work for this? Obviously, you can't put your life and everything you have to do on hold to achieve maximal recovery from your workouts, but should this sort of thing be taken into consideration when you're needing to recover? (taking an extra rest day, for example). Or is it unimportant in the grand scheme. Cheers
  3. Alright, so we know you're progressing. What sort of time frame were those gains in strength in? Sleep may well be a factor. Utilisation of nutrients for muscle growth is enhanced as you sleep. It's very important, and if you're not getting enough it could be a factor. However, as was outlined in one of my own threads by a few other members, plenty of people gain on crappy sleep patterns. It just isn't optimal. For this reason I would doubt this will be the largest contributing factor for what you've experienced with the extra fat gain. In my non expert opinion it would be much more likely to be something as described in that article I sent you; metabolic changes from a dramatic jump in calories having been on a very large deficit. It seems to be a very well documented phenomenon, and is one of the main reasons diet transitions are recommended when changing phases.
  4. I couldn't agree more with this. Its incredibly individual. When I was dieting, the amount of calories I needed to be consuming to actually lose fat was no where near what my TDEE was, or what anyone was telling me I should unequivocally be losing on. People can only advise you based on themselves, which often isn't very helpful. As ultra said, it's about small adjustments over time. Precise results require meticulous attention.
  5. Have a read of this: http://www.bodyrecomposition.com/fat-loss/transition-phase-between-dieting-gaining.html/ as the article states, not transitioning properly from a hard diet into a gain phase can cause a significant amount of fat gain. This could have been the case, at least to some extent, for you. I suppose a logical question would be how are you progressing in the gym? Are your lifts going up? Are you getting stronger? Are you pushing yourself hard enough? if the answer is no, that could also be the reason for the fat gain. Obviously in order for you to grow and have excess calories diverted primarily towards muscle gain, the stimulus has to be there. Hope that helps a bit.
  6. I go first thing in the morning myself. Apparently the best time to go for max performance is at around 4 o'clock in the afternoon. I start to feel more sluggish around afternoon to be honest.
  7. Haha, now that I've seen that part hi-lighted, it does sound a little over complicated doesn't it
  8. Yeah he is. I've read a lot of his stuff before but mainly in other topics, so I shall seek out his fat loss for women articles.
  9. Fair enough, thanks for the help. I'll look into it, I'm sure I'll find something. I know Lyle McDonald has a lot of info about women come to think about it so I'll have a look for an article. as far as her training history, she has a bit. I've taken her to the gym with me a few times and taught her the compound movements, so she knows that and how to perform them. What she wants now is an actual plan. Her goals are to lose fat and then build muscle, essentially. cheers
  10. She'd be prepared to go that often. I wasn't aware there was a significant recoverable volume difference between men and women; what sort of intensity would you plan for a U/L/U/L setup as you suggest? That would give her three days of recovery before she hit the weights again. Cheers
  11. My girlfriend has recently expressed an interest to start lifting with me. She doesn't have a gym where she lifts, so she's going to sign up where I am and train when she comes to stay at my house. We alternate spending a few days a week at each other's houses, and she's usually here for about four days. I was wondering what would be advised to make sure she's training with as optimal as possible training frequency for a four day period. It's difficult to know the best way to go about it. I was thinking she could do two full body workouts or an upper lower, where the first workout would be on the first day she came, and the second on the fourth day. (ON/OFF/OFF/ON) Or maybe some sort of three days split variation would be better? Thanks a lot.
  12. Fair enough, I'll experiment with it then. Cheers
  13. Those are wise words, that makes a lot of sense. That's a unanimous vote for not doing that then! How much fat do you guys normally get in or do you not really count? I agree the focus should be most on my training as Fadi said. And I don't want to undereating which as you said ultra is definetly going to hold me back (as I've experienced before) Thanks
  14. Haha, fair enough. Didn't realise he had such a terrible reputation! Those claims are excellent.