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  1. Losing Weight
    Hello, I have got my Gastric sleeve surgery (vertical sleeve gastrectomy) done precisely one year ago. For past four months, I am stuck with my weight; I am tracking my food with fitness pal, very careful with food quality, also I am workout 4-5 days a week 2 hours a day, lifting like a king...
  2. Food, Diet and Nutrition Info
    Hi there in need of some advice..... I've been using intermittent fasting for 8 months now and have dropped about 3stone and a fair amount of bodyfat using a 2050 calorie total per day. I've now got to a point where I'm struggling to progress further. I'm currently around 20% but I'd like to...
  3. Losing Weight
    Can't seem to lose much body fat currently.?? Need some help and tips please. Aiming to lose between 7-10lbs, around 10% bf is my goals. Some ab visibility would be nice...sigh!! I train 4-5 times a week weights and cardio (30-45mins) cardio - I put my heart rate at 130-145bpm (75% - 80%...
  4. Losing Weight
    Hey guys, I'm gonna try and be as quick as possible with my story. One year ago I had type 2 diabetes and my weight was 107 kg. The doctor gave me metformin and I stopped drinking sugary sodas. I slowly went to 92 kg and stopped there. Fast forward to this summer August 27, I bought a digital...
  5. General Conversation
    Hi guys, How long does it take you to reach plateau, both when your on gear and off? How many weeks before you have to make little twiks to your routines in order to continue lifting heavier. For instance if the exercise in question is bench pressing, do you skip it for a day, do incline...
  6. Losing Weight
    Hello guys, Long time lurker, first time poster here. Currently I am 129kg 6' 1" largely overweight guy whos decided to try and sort his life out. Little background. I used to be 79kg, and worked out fairly frequently, mainly focusing on endurance cardio. However over the last 4 years I have...
  7. Welcome Lounge
    Hi guys, this is my first post so appreciate the feedback. I've been training for about 4 years and have made some great gains over this duration. I'm currently 193 lbs at 6ft about 10% bodyfat. Naturally a really skinny dude so I've come a long way. Seem to be hitting a bit of a wall...
  8. General Conversation
    Firstly thanks to all the members that started me out with solid advice, over the past few weeks i have seen some good gains. I have recently started feeling that im reaching a strength plateau, my question is what is the best way to break through a strength plateau? Im thinkin either some sort...
  9. Form and Technique
    hi, before i started training intensely about 9 months ago, i would go down to my local gym just for a big of weight here and there, nothing very involved, but i would be benching about 60kg and proud. as soon as i started working out and wanted to put on mass i started doing 5x6 and my bench...
  10. Losing Weight
    Hello everybody, first post. Ok, so i am 15 years old, I've been cutting for the past three months, I've been doing cardio(HIIT) 5 days a week for the last 2 or so months,l osing 20 lbs, and the thing is, I think i have hit a plateau. Any help please? I'm looking to lose my last 10 lbs Below is...
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