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interloper393

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Everything posted by interloper393

  1. 5 years off the gym

    Hi guys been away from weights and a gym for about 5 yeas now. What's a good routine and rep range to get stuck into? I loved the 5x5 routine but I'm not ready for that yet lol Cheers
  2. 5 years off the gym

    Ok buddy I'm 165lbs just now, i only do low Carbs as before I went onto the keto diet and it worked really well for me, but yeah I think I'll stick with Carbs too just now because I do feel weak come gym time and in general ? Thanks for your help First day today with the new plan so hopefully be back in shape soon.
  3. 5 years off the gym

    Print 1 Barbell Full Squat 3 sets, 6-8 reps 2 Barbell Bench Press - Medium Grip 3 sets, 8-10 reps 3 Bent Over Barbell Row 3 sets, 8-10 reps 4 Dumbbell Shoulder Press 3 sets, 8-10 reps 5 Leg Extensions 2 sets, 10-12 reps 6 Lying Leg Curls 2 sets, 10-12 reps 7 Barbell Curl 2 sets, 10-12 reps 8 Side Lateral Raise 2 sets, 10-12 reps Hypertrophy Workout 2 Print 1 Barbell Deadlift 3 sets, 6-8 reps 2 Incline Dumbbell Press 3 sets, 8-10 reps 3 Wide-Grip Lat Pulldown 3 sets, 8-10 reps 4 Dumbbell Lunges 3 sets, 8-10 reps 5 Upright Barbell Row 2 sets, 10-12 reps 6 Lying Triceps Press 2 sets, 10-12 reps 7 Crunches 2 sets, 10-12 reps going to try this all body workout for a few months to get some muscle back and go from there, will be clean eating with high protein/low Carbs so hopefully can shift some fat as well.. I'll also be doing a few cardio days a week.
  4. 5 years off the gym

    I was main bulking and shredding the fat.. I'm 5ft 9 and was around 11st with abut 12% bodyfat, nice shape and had slight abs.. would love to get to this stage again. I'm pretty good with my diet just now with the odd cheat day once a week, wanted to get the diet inline before setting a goal As above I was only doing the strongli ft 5x5 routine.
  5. Losing belly fat while bulking and without a diet

    So you want to bulk, cut, eat bulk calories and not change your routine. .. please if you can make that work please send me a pm lol
  6. Keto meal advice

    Breakfast I have. 3 eggs Spinach Mixed peppers 3 rashers bacon diced Handful grated cheese.. In a frying pan and keep stirring.. takes maybe 10 mins. I use frozen veg but take it out night before.
  7. Diet help plz

    Ok how does this look.. Meal 1 3 eggs, 2 rashers bacon Meal 2 protein shake with water Meal 3 tin tuba with mayo Meal 4 protein shake with water, spoon peanut butter Meal 5 200g chicken, 100 tilda basmati rice, 100 spinach, 100g mixed peppers. Sauce to flavour Meal 6 casein shake Total cals 1670 without the sauce in main meal. Protein 216 Carbs 42 Fats 73
  8. Diet help plz

    Hey, looking for some help on a diet plan, I'm 5ft 9 weigh 12st 6 just now.. bodyfat percental I'm not too sure, mainly fat around the waist. Could any write me a quick diet for low carbs for 1800 cals per day please. The more I'm reading the more confused I'm getting with it all... My aim was to loose the fat before sorting gaining size and eating clean. Thanks for any advice and wisdom
  9. Diet help plz

    Maintenance calories are coming n around 2340.
  10. Lack of sleep what can you do

    Iv 3 year old twins and have been s**t sleepers since birth.. they tag team us!! 1 sleeps and 1's a wee dick all night... then they swop
  11. Routine advice please :)

    Hello everyone, iv not stepped foot in a gym for about 4 years now, before I was in pretty good shape, 5ft 9, 11 stone with 12%body fat. . Finally getting the chance to get stuck back into training and I can not wait Looking for some advice on the best routine to start off with.. I'm hoping it won't take long to get some shape back and I kinda finished off with the 5x5 stronglift routine before I had to give it all up due to not having any time, was on 5 his about 10 weeks, loved it but no way my body would cope with it the now lol.. Any advice would be great .. Thanks
  12. Hi guys is there anything juice /flavour wise I can add to water to make it taste better? I never add much diluting juice anyways, just enough to mask the water taste but as I'm about to carb cycle I'm only going to be on.the water. Cheers
  13. What can I add to water. . Keto diet

    Sounds like a good plan.. I do still have a good bit of muscle but yeah iv got fat as well.. I'm 5ft 9. I was just over 11 stone and sitting about 12/13% body fat .. now I'm 13 stone chubby on the belly, still quite muscular up top. Just ordered some protein off bulk powders. They have a 35% off just now
  14. Protein pancakes! Simple Recipe

    O used to make the oat pancakes with egg white. . What I used to use was raisins. . I blended them up into the mix, sliced a banana on top and some cinnamon. . It was awsome! Will try this tomorrow
  15. What can I add to water. . Keto diet

    Iv not set foot in a gym for about 4 years, I'm thinking I might just eat clean for a few months and get back into it first.. I'm going to struggle to diet like I did 4 years ago lol. I'm about 2500 maintenance calories going but a online calculator.. I know there not the best.
  16. What can I add to water. . Keto diet

    It's just what iv done in the past buddy, iv tryed other diets without much change but the 3 days keto then a card day seemed to work wonders. What else would you suggest? Cheers
  17. What can I add to water. . Keto diet

    So any coke zero drink is ok on keto? Are they not full of sweetners. ?
  18. Hi guys is there anything juice /flavour wise I can add to water to make it taste better? I never add much diluting juice anyways, just enough to mask the water taste but as I'm about to carb cycle I'm only going to be on.the water. Cheers
  19. Bulk suppliers. ?

    Hi guys been away from the gym for aboit 5 years. . Who are the good suppliers for good and cheap protein powders? Always used myprotein before Cheers
  20. Bulk suppliers. ?

    That a do
  21. Bulk suppliers. ?

    Do h&b still do there penny sale? Always got my flaxseed oil from them
  22. Bulk suppliers. ?

    I'll be looking for a day and night time protein shake, I'll jump on and have a look.. before a few used to be full of crap so wanting to avoid any bad ones. Also used to do my own bulk shakes
  23. Ultimate weight loss stack?

    Cheers robbie
  24. Ultimate weight loss stack?

    Hey guys, is there anywhere that still sells this, used it about 4 years ago and it was awsome. Looking to get back into the gym next month and wanting everything to hand before.I start XD Cheers
  25. Ultimate weight loss stack?

    Lol yeah they we're great, is there anything the same? Prob classed as a legal high now haha
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