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Found 9 results

  1. I've started properly going gym for 4 months now and have got a proper routine, 4/5 days a week... I was very skinny at 62kg 6'1, I am now 72kg purely from gym and protein shakes... I have now implemented a diet, its not perfect but I have done a fair bit of research and am using an app to calculate my calorie/protein intake. I have gone from 1000 or less calories a day to 2800/3000 a day with about 150-180g of protein per day. I have been on this 2800/3000 calorie diet for 4 days so far. I know I wont see any progress straight away but I am wondering when I will see improvement by continuing this diet with my gym routine? If any of you are interested in my before and present pictures from gym I'd be glad to show you. Any tips will be appreciated whether its about my diet or just gym in general.
  2. So for some context I lost a s**t load of weight a while back and have been trying lately to put it back on in muscle. But with all that shredded weight I got some loose skin and a few stretch marks but that’s not my issue. When I sit down, I get rolls and I’ll try to include the pics of them here. And the ones that run across my stomach I’m okay with simply because they look healthy imo. But there’s this great big one that hangs over my trousers that I despise. I’m at an impasse as to how to deal with it simply because I get told on one hand that I don’t have any muscle and thus my skin and fat just slumps there but on the other I think it is fat and that it needs cutting. its the same deal with my abs. I can see a rough outline on a good day but most of the time it’s flat or bloated (I was initially bulking but as of writing this, I’m having second thoughts). some advice would be much appreciated standing up, you can see the stretch marks but I’d say for little or no muscle, looks normal.sat down, it just turns to s**t. It doesn’t look as bad when I am wearing no trousers but just the idea of it makes me think I need to cut.
  3. Hey guys, new to the forum but been reading on and off for a while, was wondering if anyone was able to help? Started on the above stack the beginning of the week to help shift the last bits of stubborn fat round my hips and stomach. My diet is spot on and I’m hitting my macros daily, not changed anything apart from reduced it by 100 cals, cause I noticed the scales were going up. Current macro break down: Protein 193 Carbs 298 Fat 88 I am doing 50 min fasted cardio and waiting 3/4 hours after before having my first meal and doing a weights session after work. I’ve read that people have experienced water retention on Yohimbine but not seen anything about weight increasing by 2kg in a week. Do I give up on it and come off or stick it out to see what happens? Any help guys??
  4. Arm issues during lifting

    Hi all, So just a quick question, Ive been having strange issues my my arms lately where they feel un energised and sensitive/unbalanced during my reps. For example: Shoulder dumbell press I can do 10 reps at 36kg nice and smooth. Feels powerful, energetic and pumped. Then sometimes, same weight, same reps, my arms feel sensitive, almost like they are shaking and have no energy. I still manage the 10 reps at the 36kg but they don't feel as "powerful". Any ideas? They can be like it even after a few days rest so fatigue can't be the issue? I also take an amino energy drink as ore workout. All ideas welcome ?
  5. Anyone read them? Had any success? I read his quit smoking one 6 years ago. I was a serial quitter and had tried everything. Since finishing that book I've not touched or craved a cigarette. I was so sceptical when it was recommended to me but it completely re wired my brain. I'm now reading a couple of his other books with the hope of similar success.
  6. I should start by saying that I am by no means over weight or "fat". I am 6'0" and weigh 74.5kg with a body fat percentage of 17% and a 32" waist. I look lean with a shirt on but all of my body fat sits across my stomach (the classic muffin top).I am an actor and in the industry your physique really can be the difference between you getting a job and not. I have been trying for the past year to get my body fat down from 18% to 14-15%. I am utterly stuck and can not shift any more than the 1% body fat I already have and it is really getting to me.I started reducing calories slowly down to 1800 per day which I stuck to for months and shifted the initial 1%. I then slowly increased calories up to 2800 again and added more and more weights to my work outs (4-5 times per week, full body split over an upper body day and then a leg day). In this time i regained the 1% body fat as expected. After about 6 weeks I decreased calories again and again and lost the 1%. This is the yoyo I've been stuck with. I've been on 1800 for the past 6 weeks and my fat loss has not changed in that time, it is static at 17%.My friends doing exactly the same as me now look incredible; lean, muscular and with a body fat of between 10-13% (and one of them started at 25% fat). Apart from my arms and chest looking slightly leaner it is almost impossible to see a difference. My before and after photos look near identical mostly due to the fact that my body fat sticks to my lower abdomen and just will not go. I am at my wits end. I am putting in the work. I am sticking to my calorie deficit and have done so for a year. But I have seen almost no difference. My protein is high (minimum 180-200g/day). My calories are low. I'm weight training. I'm doing a moderate session of cardio each week. I gave up alcohol. I eat tons of vegetables and fibre. I get 8 hours sleep each night. I drink 4 litres of water each day. I am doing absolutely everything every personal trainer and professional builder suggests but I just can not change my body. Is it possible that some people's bodies just will never change? I want to scream. I feel like I have wasted the last year.
  7. Loosing weight

    Which steroids are gd for loosing weight ??
  8. Hi, I am just under 6'3 and 15. I don't know my exact weight, but I am definitely a little on the skinny side. I'm eating well under the amount of calories I need and it keeps getting commented on people and I'm quite self concious I have lots of shoulder muscle and do weight lift, any thing I can do to gain weight? Any foods I need to be eating? I think I eat a lot but obviously not Thanks
  9. So, I'll start this of by telling you that I started going to the gym the winter of 2016. I was 189 cm tall and about 85kg heavy, I was skinny fat (Was obese when i was younger, 175cm/87 kg). When I got comments about being fat ,obiously these were not serious comments but jokes, but I was so insecure in my body that I thought people really saw me as an 200kg fat guy. These comments led to me going to the gym. At first I saw result and "noob gainz". I followed a typical bro split. I lost weight at the time and this is when things got bad. I started counting every fu**ing single calorie that I ate. For a period of time i played soccer 4 days a week and worked out 4 times a week while eating like a maximum of 1500 calories. As you may expect this resulted in a unhealthy weightloss. I dropped down to 70 kg being 190 cm tall at this moment. this was before the summer of 2017. During this weightloss period i started binge eating until i got so full that i puked and things like that. I developed eating and body image disorders. I also lost all of my energy, sex drive, and got other hormonal problems. The summer of 2017 i went on vacation to the country where the rest of my family lives. Here they kind of forced me to eat. After the summer i was ready to "bulk". After the vacation i was weighing around 74kg. So this was in August of 2017. Since then ive been trying to bulk with no result. During this "bulk" Ive really ate a clean diet, almost only chicken and rice, egg whites, oats and so on. Im weighing arounf 78 kg now ( 28 of March 2018) and the only thing I have gained is fat on my stomach (i think.. no visible muscle gains, ALMOST no strength gains). My upper body around my stomach are looks "kind of" skinny fat, but my arms, legs and calves got a lot of veins, like A LOT (especially calves). So im not sure what my body fat percentage is at but maybe 15%? So my questions to you guys are what should I do? Routine- Wich routine? Ive tried upper/lower splits but i do not like them....I did not enjoy working out. And I really want to workout 5 days a week hitting each muscle 2x a week. Diet- I dont want to count calories because they stress me out so much right now because of my past that I really feel bad and suicidal when thinking about them. How should I eat and think about my diet when working out? Guys I really want your help. Some of you guys will recommend things like startingstrength but i really wanna workout 5 days a week. And im dead serious about the help, I would love serious comments. And i do not plays soccer anymore. My lifts (No back squats squats cuz they really f**k my lower back up) Front squat 70kg x 5 Bench 72,5x5 Sumo deadlift 145kg x1 Week af i know... So Im turning 18 this summer just so u know guys(2018) And guys, Ive tried so fkkn hard getting results but because of my f**ked up mind and body image i always fail and im afriad that soon ill give up... This is a PPL routine that Ive been thinking about trying, 5 days a week. Wich results in: PPL/R/PP/R/ LPP/R/LP/R/ Legs1: Front Squat 4 x6 Sumo DL 4x6 Spit squat4x8 Leg curl 4x10 Seated Calf Raise 8x8 Push1: Bench 4x6 Seated Military press4x6 Incline DB Bench 3x8 Decline DB press 3x 8 Lateral raises3x10 Skulcrushers 3x 8 Pushdowns 3 x10 Pull 1: weighted Pull Ups 3 x6 DB One Arm row 3x6 Narrow LAt Pulldown 3x 8 Seated Wide Grip Cable row 3x8 Superset: Shrugs/Reverse flys 3x10 Ez bar curl 3x8 Preacher curl 3x10 Legs 2: Front Box Squat 4x12 Sumo deadlift 4x10 Leg extensions 4x 12 Leg curls 4 x15 Standing Calf raises 6 x15 Push 2: Bench 3x 12 DB Shoulder press 3x 12 incline BB Bench 3x 12 Chest cross overs 3 x 12 Lateral raises 3x 15 Overhead Tricep ext 3x 12 Tricep Pushdown 3x 15 Pull2: DB one arm row 3x 12 Lat pulldown 3x 12 seated Wide grip cable row 3x 12 Superset: Shrugs/Reverse flys 3x15 Ez bar curl 3x 12 DB invline curl 3x 15