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Found 10 results

  1. QUICK timeline.. - Big lifter at uni 10 years ago. (170kg Deadlift / 100kg Bench / 130kg Squat) - Work / Life / Injuries meant i stopped training 4-5 years ago. and i've tried to build my self back up recently. I do not retain muscle well at all and put on fat quickly. - Shed around 10kg from August 2019 to Feb 2020 = Skinny fat (but A LOT better than last summer) ATM: 31YO 5" 11 11st 12lbs or 75kg ish 21% Body Fat Lifting wise, plenty of injuries and on going physio etc but I am smart enough to work around this and do lift and do hitt. ITS THE DIET I AM CONFUSED WITH. HOW THE F do I set this up?! I've been eating something like this over the past 3-4 months 1500 on rest or LISS days 1750 - HITT 1 a week 1900 - Lifting 3x a week 40p/30c/30f 21% BF is still high though right so i have been eating 1700 a day and limiting carbs at around 75g. Honestly just need some advice on this - any comments would be appreciated.
  2. Hi Guys, First things first, love the forum and the help everyone provides! I recently got back into weightlifting after a 2-year break due to work. I have been lifting roughly 6 years now and started as a fat kid who went anorexic then just wanted to look good. I never had a problem losing or gaining weight as I always tracked my macros using my fitnesspal religiously. I am a smaller fellow so usually don't need high calories to bulk but lower calories to cut. So I always found building muscle super easy but cutting rather difficult. However, since I started lifting again I noticed my body/metabolism may have changed for the worse. Essentially I use to diet on 1800-2100 calories to lose weight 2 years ago (as I said, I am smaller in frame so always needed less than most people). However now since I am back I have not been able to lose weight at all. I started at 73kg and I am still 73kg 4 months later. I started at 2000 calories, nothing. Then 1800 calories, nothing and now I am as low as 1600 calories and still nothing. All periods have been tested for 2-4 weeks. Although my lifts have gone up (not surprising as I essentially started from 0 again) I am starting to lose faith and am out of ideas here. My stats: 168cm - 5'6 160 lbs - 73kg bodyfat - roughly 18% (according weight scale) Age - 24 Lifestyle - Sedentary Job, Lift 4-5 times a week, Cardio 1-2 times a week. Current Macros : 120 Carbs, 53 fat, 160 protein = 1600 calories Hope you guys could maybe help me out here.
  3. Hi Guys, First things first, love the forum and the help everyone provides! I recently got back into weightlifting after a 2-year break due to work. I have been lifting roughly 6 years now and started as a fat kid who went anorexic then just wanted to look good. I never had a problem losing or gaining weight as I always tracked my macros using my fitnesspal religiously. I am a smaller fellow so usually don't need high calories to bulk but lower calories to cut. So I always found building muscle super easy but cutting rather difficult. However, since I started lifting again I noticed my body/metabolism may have changed for the worse. Essentially I use to diet on 1800-2100 calories to lose weight 2 years ago. However now since I am back I have not been able to lose weight at all. I started at 73kg and I am still 73kg 4 months later. I started at 2000 calories, nothing. Then 1800 calories, nothing and now I am as low as 1600 calories and still nothing. All periods have been tested for 2-4 weeks. Although my lifts have gone up (not surprising as I essentially started from 0 again) I am starting to lose faith and am out of ideas here. My stats: 168cm - 5'6 160 lbs - 73kg bodyfat - roughly 18% (according weight scale) Age - 24 Lifestyle - Sedentary Job, Lift 4-5 times a week, Cardio 1-2 times a week. Current Macros : 120 Carbs, 53 fat, 160 protein = 1600 calories Hope you guys could maybe help me out here.
  4. Havent been on the forum long but from a quick read around it seems a low carb or keto diet for weight loss or even optimal health isn't that popular for most people on the forum and I wondered why that is? It wasn't for me either until a couple of years ago but after experimenting with a keto diet myself I have noticed good results however it isn't yet something I can personally stick to all year round, usually I will do it for a few months at a time, usually always when trying to get leaner then I tend to have some time off eating more 'balanced carbs' (think main reason is will power/i like the taste of carbs rather than any particular need to stop eating low carb as far as i have seen). Gaining muscle while on low carb or keto diet is something I haven't experimented with fully or read too much in to yet, mainly because when I have tried low carb it has been with a goal of weight loss rather than gain, have seen some of the newer studies that seem to indicate muscle gain while low carb is fine though, think in one of the vids below it is also spoke about briefly. The following vids are all biased towards low carb and a calorie is not just a calorie point of view but that is intentional as I would like to hear your thoughts on why they are not correct and to see if I can change my viewpoint once again, if nothing else I find it such a fascinating topic. Hopefully the below links will work, these are some of the main youtube vids that I recall that focus on this: Calories In vs. Calories Out - The Debate is Over The Calorie Deception The Calorie Myth & 6 Reasons Calorie Counting is Crazy Do Calories Matter? Is a Calorie a Calorie? (Science of Weight Gain) Is a Calorie a Calorie? Processed Food, Experiment Gone Wrong
  5. Do you count calories?

    I'm looking at toning up and don't know what diet to do! How often should I go to the gym? Do I count calories? Any advice would help. I'm a healthy weight female with the standard body fat. Could lose we around my stomach and thiighs
  6. Hi Folks I need advises or suggestions from experienced people. All measurement are given from data from food packaging and other gadgets for monitoring body (heart rate monitor, home/kitchen scale , DVI & CIA body measurement machine). I am not looking to discuss accuracy of machine which I use as not have access to better machines and it is only one possible way to be objective now. Nutrition and training are described below. All my life I have been active and train something. I have been following my new training plan for 4 weeks and train 4 times a week where I combine anaerobic exercise and weights. Use polar heart rate monitor and all data is pulled out from it . I know that it is not 100% accurate but there is no other way to get objectives measurement so respect it as it is. I described my nutrition below. Almost protein(200 g) and calories intake(2000 cal +100) is the almost same every day , just use different food as salmon, plain yogurt, chicken liver, boiled eggs and so on . Water daily intake around 1.8 L It has been almost 4 weeks doing my training plan and just don’t know are my diets/nutrition (however you want to call it) good enough and aligned with training and what can I possible expect to get out of it. Using all online calculators they say I have to be around 2000-2300 calories intake to lose fat. When I consume less calories below 2000 I lose muscle, but when I eat more of 2300 ( initially I was taking supplement with milk ) makes my belly – only analysis from looking at the mirror ? . So as a rule, I take more proteins to prevent muscle loss but not sure about my nutrition. Please give me your comments and what do you think how much should I eat more / less and what I do wrong in training and nutrition . Believe that many of you will comment that I do too much anaerobic training, but I really enjoy, feel better and have feeling my body develops more muscles if I involve explosive training rather than just gym weights. And also I like to have endurance and strength. Not looking to bulk myself at all. Goals: Muscle grow , fat reduction to ideally 13 %, to get lean. My readings: Weight : 86.4 kg / 190 lbs Height : 180 cm / 5 ft 11 in BF: 17.5 % / 15 kg Age: 28 Have sedimentary job in office , sitting full office hours 8 h. Daily intake of protein around 200 grams (2.3 grams per kg), 200 grams of carbs and 2000 calories (100 calories +/-) , don’t measure fat intake as don’t believe it is more than 50 grams . 7.30 am USN muscle fuel anabolic – with water 55 grams of protein , 70 carbs, 550 calories 12.00 - chicken breast 180 grams portion 50 grams of proteins, 0 carbs, 280 calories - Mozzarella 125 grams 20 grams of protein, 6 grams carbs, 280 calories 2.00 pm Tuna salad with pasta and Greek yogurt 25 grams of protein , 60 grams carbs, 300 calories Training at 6.00 pm – 8.20 pm Post workout supplement USN muscle fuel anabolic – with water 55 grams of protein, 70 grams carbs, 550 calories Please note that Anaerobic workout I do every time (4 times a week) before weight workout. Just weight workout are changeable while anaerobic stay the same and always do before weight. Anaerobic training / workouts - monitored by Polar hear rate monitor chest strap 2 weeks in row 1. Work 3 min x 6 rounds, 1 min rest between – Boxing Bag (average heart rate 168) , 450 calories burned – quite really good in boxing bag as used to train boxing 7 years (from age of 10-17 ) 2. Work 2 min x 4 rounds, 40 sec rest between – Tyre flipping, weight 60 kg- don’t have bigger (average heart rate 158) , 220 calories burned 3. Work 40 sec x 8 rounds, 40 sec rest between – Battle rope , (average heart rate 162), 220 calories burned Weight training – not measured but I believe it is around 350 calories burned per training Monday Anaerobic training – as described Flat bench press 85 kg x 10 90 kg x 6 90 kg x 6 Incline bench 70 kg x 8 75 kg x 6 75 kg x 6 Incline dumbbell bench press 32 kg x 8 32 kg x 8 32 kg x 8 Cross over 40 kg x 8 40 kg x 8 40 kg x 8 Butterfly machine 45 kg x 10 45 kg x 10 45 kg x 10 Push ups 15 15 10 Wednesday Anaerobic training – as described Pull ups (repetitions varies) 15 15 12 Biceps barbell curl 20 kg x 12 25 kg x 10 30 kg x 8 Biceps dumbbell curl 16 kg x 12 16 kg x 12 16 kg x 12 Incline barbell curl 15 kg x 12 20 kg x 10 20 kg x 10 Push ups 15 15 10 Friday Anaerobic training – as described *genetically have strong legs and hips so do not work too much as also legs work a lot on anaerobic part Leg Press 90 kg x 8 90 kg x 8 90 kg x 8 Leg curl (extension) front 55 kg x 10 55 kg x 10 55 kg x 10 Leg curl Back 45 kg x 10 45 kg x 10 45 kg x 10 Stair Climber 500 stairs Flat Bench press - chest 85 kg x 10 90 kg x 6 90 kg x 6 Saturday Anaerobic training – as described Sit up bench High cable crunch Low cable crunch
  7. Hello, I’ve finished my PCT and have kept my calories the same during PCT. My bloods are normal. I bulked at 200kcal over my maintenance, so do you think I could slowly drop 20-50kcal a week now? As I’ll still be above my maintenance for a month After PCT at least?
  8. I'm 19 yrs old M, trying to understand calories deficit and planning to change my body soon. I'm currently at 80.2kg, 175cm and I just wanna make sure I understood the calorie deficit and how it works. So 1lbs of fat is = 3500 calories, My BMR is 1,800 calories and with the little exercise at the moment that probably adds up to 2,100 calories burnt in a day. In order to lose this fat, I must burn 500 to 1000 (2lbs fat) calories per day out of my maintenance(2100 cals?) Therefore 2,100 - 500 = 1,600 calories in-take a day and gradually 500 cals per day lost x 7 (in a week) = 1 lbs of lost fat. I've also heard that my diet should consist of 40% protein, 40% fat and 20% carbs for cutting. Sorry if it might sound stupid, but I just want to make sure I fully understand it. Am I missing anything? Thank you
  9. Beginner

    Im a begginer looking to gain weight, I am around 5"6 and 60kg (female). I workout every day (weight and resistance training) but struggle with nutrition. I have been looking at meal replacements to increase calorie intake (like TPW total matrix, MP gainers and Dynamix Protein). I would appreciate any suggestions and advice on what I should be doing/where to start.. Thank you:)
  10. Hi, I'm trying to eat to a 1600 calorie deficit and everything seems to be super high in carbs... Fruit is really high, Pasta and rice(obviously) but they're like for 100g of pasta you get 33g of carbs. If I go over on carbs will that affect my fat loss?? I am also trying to eat 162g of protein a day. Carbs are 81g and fats 72g. Today what I have planned to eat and have eaten is Scrambled egg(2 eggs) and 100g of chicken breast. Then a a small pot of greek yogurt. Then some Tuna(in spring water) with a a bit of light mayo because Tuna on it's own tastes like ass, and then 100g of Fusilli pasta. Tonight for dinner I plan to have this fajita chicken stir fry kit which is surprisingly very low cal and has( 33g of protein, 7.2g of carbs and 10g of fat.) And I've had some melon but even after all that food I still have 702 calories left with 16g Carbs left and 61g of protein and 44g of fats. What Can I do? I am clearly doing this wrong but I don't know if I can eat something that's super high in cal and protein to take me up to my deficit and macros so I Don't undereat, But what if this was to take me way over my carbs goal?? Thanks in advance.
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