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  1. Personal Care & Health
    Counting Calories for Muscle Mass as Fast as Possible you can watch the video at this link : https://shrinke.me/4BEGJg
  2. Food, Diet and Nutrition Info
    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...
  3. Getting Started
    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...
  4. Getting Started
    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...
  5. Food, Diet and Nutrition Info
    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...
  6. Female Bodybuilding
    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
  7. Food, Diet and Nutrition Info
    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...
  8. PCT
    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?
  9. Losing Weight
    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...
  10. Gaining Weight
    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...
  11. Losing Weight
    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...
  12. Food, Diet and Nutrition Info
    Hey peeps, how is life! This is probably a question more for a PT's and/or bodybuilding coaches. As fas as im aware only an RD can prescribe a meal plan with macros legally, or am I wrong? How do you get round this then. Because anyone can dish out a generic advice, like eat more protein like...
  13. Food, Diet and Nutrition Info
    I'm eating in about a 900 calorie surplus on training days and non training days I'm eating a slight surplus of about 200-300. The whole point in this is just to gain clean size. Is this correct I've just started on Test Prop 100mg Fri/Sun/Tue Also just started insulin pre workout
  14. Food, Diet and Nutrition Info
    Hello everyone. Quick info about me. I am 178cm and 60KG, I have a nice big belly and literally no muscles. I am gonna start hitting the gym this week. Just collecting as much data as possible. Talking to few friends, they told me I should do rice and fish/chicken diet. Where I would eat 100g of...
  15. Food, Diet and Nutrition Info
    I can never figure out how many calories I really need when it comes down to consuming food. There are so many calculators and theories but I never know which one to choose? Can anyone give me some tips to figure out my calorie needs?
  16. Food, Diet and Nutrition Info
    Hi All, Thought this may be of interest, me and the mrs decided to do what will be 14 weeks of dieting before our holiday, we have 4 weeks left. When i say 14 weeks diet, i spent the first few weeks actually upping my cals, up to 5k, then came down. At the start and the GF, 7...
  17. Losing Weight
    Hi Folks, Just looking for a bit of advice on calories and macros please... I'm 40, 6'2, 117kg, sedentary job... I go to the gym 3-4 days a week. I'm trying to lose the belly and hit it hard in the gym, but I have a feeling I'm actually under eating for my size... When I take a break after...
  18. Getting Started
    Hi all, So I started at the gym on Monday. I've "started" at the gym numerous times over the years and never stuck with it but this year I turned 40 and I know it's time I sorted my self out. I'm 6'3" and my body type is generally mesomorph although I'm currently borderline obese (body fat...
  19. Steroid and Testosterone information
    I am doing a Test Prop Bulking cycle at 550mg/week for 12 weeks. I am aiming for 3500 calories a day, with 250 grams of protein - 1000 calories. I am left with 2500 calories. Should I shoot for more carbs or more fats?
  20. Gaining Weight
    Hiya quick question - when increasing calories on training days, do you increase by the same number of calories for non training days? For example, weight loss stalled on 3000 cals so I increase by 200 cals, do I follow the same printable for non training days? all advice is appricaited...
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