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Found 14 results

  1. My plan during quarantine is to cut by doing HIT training at home, but I don’t want to lose the muscle mass I already gained in muscle arms. How do I cut but still gain muscle? Height: 6’0” Weight : 170lbs Body fat: 14.9% BMR: 1791 kcal
  2. Hi guys, fairly new to making a post such as this, I just need some help, I’m wanting to know some of the best labs around for orals ? As I’ve had two really shitty bunk experiences with ‘Elixr’ labs, I’ve tried their anavar and T5’s and had next to nothing out of them what so ever, just looking for some solid labs cheers guys
  3. Looking for advice.

    Hi guys completely new to the scene, I've been on and off at the gym for years now but feeling more motivated and passionate about it this time around, I'm posting for a bit of advice, last time out I left the gym to gain some weight as I was sitting at a very low weight (i don't have the exact measurements of them) the issue I'm facing now as a complete newbie is I've put on weight to the point it's a full on beer belly now, I'm weighing in at 73.6kg at around 5'4. I started 3 weeks ago and my body fat percentage was around 38.8% if the scales I used were accurate! B.M.I was 27.1 and body fat mass was 28.3% last week I weighed on one of the fitquest machines and I'd dropped to 25% body fat B.M.I was 28 and muscle percentage was 43% and on Thursday I weighed again on the fitquest machines 20% body fat 35% muscle 28 B.M.I (please highlight if something isn't right as I've also lost muscle percentage) I'm watching my calorie intake with around 1920 calories a day on a 30 40 30 ratio 144g carbs 192g protein 64g fat (again please highlight if this isn't right) I'm not hitting exact targets of those carbs protein and fat. I'm currently doing a strength and hypertrophy weekly workout as follows Upper Strength Lower Strength rest Upper Hypertrophy Lower Hypertrophy rest rest. I'm just looking for some advice as to if I'm going along the right lines, and what I should be aiming for in terms of my weight for my height, my dieting (which is extremely difficult as I don't eat any vegetables at all) and my workouts. Any advice/help would be appreciated to put me in the right direction. Please be kind not to insult my weight in the picture. It's difficult enough trying to lose the belly now.
  4. Hi all, As the title says, I could really use some help as regards my diet. I'm relatively new to this and I understand as a late starter I've got a lot to learn. My whole life I've been overweight! 18 months ago I hit a low as my weight peaked at 18 and a half stone!! I'm 5'10" and realised I needed to do something quickly so started on the keto diet. Managed to get down to 13 and a half but over the last few months its crept back up to just over 15 stone. For the last month I've been going to Santino's Gym in Derby and love it! currently go 4 times a week and will be adding cardio to my routine this week. So I finally I get to the point, I still want to shed fat but build muscle at the same time, which I'm told is something that can't be done! how many calories should I be aiming at taking on board a day and what should they be made up of (protein, fat, carbs)? Sorry about the whole back story bit but thought it would help to know a bit about me. Thanks in advance for any help
  5. So bear with me this is going to be
  6. T3

    Is T3 still a POM? Is there a preferred lab/pharma to look for? Thanks
  7. Help With Plateu

    Hi everyone, first post here. So around June 2017 I was weighing about 20stone (280lb) and never trained before. Started to train and eat better etc. Started my cut at 2700 kcals a day and things were going well. Hit a few plateus and upped cardio and cut a few extra calories and this helped alot. Skip to now I'm weighing 228lbs have an okay muscle foundation but I have been eating about 1700 calories a day for the last month and cant drop any weight Stats: 21, 6"3, 228lbs (103kg) probably around 22-24%bf Tdee: 3100 Current diet: 1700kcals / 225g protein / 130g carbs / 50g fat Training: 3 on 1 off (chest shoulders traps) (arms) (back and legs) doing 25 min LISS treadmill cardio after every session Also walk about 3 miles 5 days a week to work or uni Been on Clen twice and had decent results both times but dont want to depend on it to lose weight I know dieting isnt supposed to be easy but I just want to go back to making solid progress without feeling so lethargic The solution I am thinking about is just doing a 16 week lean bulk to gain back some strength then cut again (feel like if I could fix my metabolism i could cut 30 or 40lb again easy) Anyone been through something similar and have solutions. Thanks in advance.
  8. Stats Age: 22 Weight: 99.7kg Waist: 38" Hips: 45" Chest: 42" Background I used to be quite sporty. Did gym and badminton a few times a week as well as gymnastics and ice skating. I gained a bunch of weight when I moved out at 16. Went from 85ish to 130kg by the time I was 18. Went down to about 100kg in 2016, had a hard time mentally and went back up to about 115ish last year. I peaked at 118, began to slowly get myself into a better state mentally and have gone from 116 in January of this year to 99.7kg today. It's definitely been slow process and someone else may have gotten there by March or April. The slow loss wouldn't be an issue but I'm moving to an East Asian country on the first of October that doesn't take kindly to fat f**ks so hoping to look more decent before I leave. I've stalled in this weight region for while. I think I was 101kg month ago and have barely shifted so hoping to use this blog to motivate me. Goals for this blog Weight: 90kg Waist: 35" Hips: 42" Chest: ? I want to lose moobs but if I do any chest work, I imagine my pecs will increase How Diet - Continuing to log my food daily on MFP - Have a 186 day streak on there woo Daily cardio - Ideally I want to be going for a run at my home gym or doing a class at my outside gym for 5 or 6 days a week Gymnastics - I've been too nervous to go but want to start going to the adult gymnastics sessions in my city even if all I can manage are the warmup, roly polies and handstands atm. I've been doing core/flexibility work with a trainer for about 7 weeks now once a week and I'll continue to go to that. Badminton - As above, need to manup and go to the weekly Friday session Weights - With all the above, there's a big question mark. Probably won't be doing too much strength work but may figure out a programme as I want to be able to be strong enough to do BW calisthenics so interested in targeting triceps, shoulders and back. I may do preliminary work on those mostly, obviously including some squats. But will focus more on strength and legs more once I move and find a gym overseas. Watch this space to see what I decide to do. Additional No supplements and I tend to eat vegan. Depending on how this goes, may make a new one once I move.
  9. Knee pain after lifting

    Hi,On sundayI did some dumbell lunges with 10kg dumbells and when i took the dog out for a walk around 3 hours later my left knee had a dull sharpish pain right at the front of the knee cap. It's strange because I've been running and walking on it for months with no pain what so ever and as soon as I start this exercise my knee starts hurting?? I am thinking it could be my form? So i kept my toes pointing straight forward and knees straight forward also but i am aware your knees should be kinda facing outwards when you squat so is it my form?I am new to weight lifting so form Is pretty awful at the moment so If anyone could give me any advice or help on this I would muchly appreciate it. Thanks.
  10. Hey guys, First post here so go easy on me. Im currently 98kg at 184cm and i am looking to lose at least 1.5 to 2kg a week of bodyfat to reach at least 90kg by the 29th of June. The only catch is i am currently fasting since its only day 2 out of 30 of Ramadan and also i have a slight spinal issue that its stiff/rigid meaning it hurts during workouts. Deniz.
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  13. 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.
  14. Trying to lose body fat

    Hi, I'm an 18 male and I've been trying to lose about 2-3 stone of body fat and have about 5 months to do so as I am going on holiday then. I am 5'7 and 12st.11lbs. Most of the fat is around my belly and thighs so need to get rid of that ASAP. I've been eating at a caloric deficit of 1500 calories but haven't been meeting that dead on as someday's I'll have about 300-400 calories left but don't eat. I am on my 6th day and Haven't seen any physical changes... My scales that I don't really trust and have ordered some new ones as the one i currently have are quite old, But they have said that I started on 13st 1lbs and I am now 12st 11. I have been walking the dog most days for about 10-15 mins and doing nothing else exercise wise. When the weather gets better I will start running round the fields I live right next to but can't as they have been water logged cause of the crappy weather. Hopefully I can start that next week as weather Is supposed to be a lot better next week. The types of meals I have been eating are: Chicken Breast (oven cooked) with white rice,Porridge, Mince beef and onion with white rice and pasta with tuna(in spring water). I have coffee but Only with 2 sweeteners and a bit of milk. I haven't eaten over my deficit since I started so what could I do to cut weight quicker?? Thanks in advance