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  1. Eight week plan

    Yep, thanks again. I'll keep a rough log of things and post progress. I think if I can get down to a reasonable shape over the two months I'll change it up and start the focus on mass building.
  2. Eight week plan

    I don't have any specific target in mind weight or size wise, it was more just what the most effective plan would be. From what you are saying it would be better to diet hard and go with that while lifting to shed the excess rather than trying to focus on building size and dropping fat. That works for me and makes sense too. So an overall full body workout three tims a week plus some cardio and big calorie reduction. Thansk for your help and advice. I am about 6 foot and 15'3 stone. I'd be happy to drop down to about 14 stone which I think is manageable in 8 weeks at just over 2lbs a week.
  3. Eight week plan

    So you suggest running big deficit for what? 6 weeks and then go back to maintenance for the remaining 2 weeks or so?
  4. Eight week plan

    Hi, Could anyone recommend an eight week plan to 'buff up' prior to going on holiday? I have researched this online and there are literally hundreds of different plans, so I was wondering if anyone has any experience of any that worked for them? I have access to a bench/squat rack and a decent multigym for pulley based work, leg extensions etc. Ideally I would like a three time a week workout which covers the entire body each time? My diet will be mainly protein based and just under my TDEE so I can trim a little fat while still trying to maximise muscle growth. Many thanks in advance.
  5. Valuetainment on YouTube has some very good interviews with Dorian Yates, Ronnie Coleman and Shawn Ray, amongst others!. They are long at roughly 2hrs each but the detail they go into and the honesty of their answers is remarkable. I would definitely recommend watching them as all the interviews are really interesting and get into the untold history of the subject in hand.
  6. HS2 gets the go ahead.

    Have to start somewhere, I assume upgrading the entire network simultaneously would be frowned upon so start small and build it up. With the ever increasing number of vehicles on the road network, trains have never been used so much, if it is not invested in and upgraded it will soon not be fit for purpose. The highest percentage of delays on the network are caused by the infrastructure, not the operating companies.
  7. HS2 gets the go ahead.

    Good news, the UK rail network is Victorian and has been neglected for decades. This will bring a small portion of it up to the same standard as many other countries.
  8. Watching newbies with bad form and fearing them hurting themselves. People hogging equipment between sets by sitting on their phones. Timewasters.
  9. Training

    I second that, I used the 5x5 program after being away for a while. It can be a slow starter but it soon picks up. Work out your target lift weights and then use an app to track the weights and increases. I never finished the 12 weeks as work interfered with my time, but it set me up for moving forward into different training approaches.
  10. Pec Flys

    Just back from a local gym/spa where most people go for a swim/sauna rather than using the gym, although there are a few serious gym users there. Anyway, one guy came in and went straight to the fly deck for some sets then moved onto the pulley machine for more sets of chest fly. What can I say? he was using far too much weight, the rollers were set too low and his ROM was tiny. The best part was his front foot was pretty much always off the ground, impressive as he was almost horizontal. The good thing was he did get a huge feeling of fulfilment from it though. Any other crackers from anyone?
  11. Can’t straighten either arm past 90 degrees

    Nothing to worry about, I have experienced this a couple of times, it slackens off in a few days time and takes about a week or so to get fully back to normal. It's just the result of a very strenuous arm day. If after say 4 days it's no better then look up rhabdomyolysis, highly unlikely but better to be informed than not.
  12. Dad Body Time

    Potentially daft question...................... Can I maintain a protein intake of 1 gram per lb and gain muscle while dropping weight from reduced carbs? I am about 25% body fat based on my estimation at weight of about 220-225lbs. I'd like to drop down to about 200lbs and that is my primary focus for the next three to four months. however I also want to increase the intensity of my training and gain as much lean weight as I can. Ideally I'd like to drop about 1.5lbs a week which will be a combination of a diet deficit and increase of cardio, but while trying to add muscle. Is this possible, i.e. can I feed my muscles with the protein to grow while also dropping the fat weight through a calorie reduction? Or do I have to pick one, either grow muscle or drop weight/fat? Thanks in advance
  13. Who’s active?

    I've got to agree with the sentiment here, I joined about 8 months ago to learn more and get back into the sport. I appreciate the site is all about banter and it's good to read at times but....... I would suggest that the majority is about what pharma people are using and what cycles to change etc. I'm not into that so for me there is limited interest. Not complaining at all, just a general observation of the topics over the past few months. It can be off putting for new people, but by the same token,that is what the majority of users want to chat about.
  14. Dad Body Time

    Well, A change of work location resulted in a few months lay off with no meaningful training going on at all. However, as of this week it's back to business again. I know progress was made but I feel like it's starting from the beginning again which is frustrating. I'm done with 5x5 so going to have a think about what program to try for the next few months as see how I go. Anyone have any suggestions as to what I could try?
  15. Dad Body Time

    Advice please. I am six weeks into StrongLifts and I am about to hit the plateau with the bench press and upright row, I have maybe 1 more week before I fail to hit the 5x5. Should I persevere and try to get past it or perhaps move onto something else? Is it worth trying a pre workout supplement to help at all? I still have plenty to go in the other lifts before I hit a plateau I think so happy to keep going, I’m interested in opinions from those who have perhaps been there themselves and what they did? Thanks