Devlin

Never heard of tiptoe squats before, may need to give them a go, sounds like fun. Also like i'd give a few people a few good laughs falling on my ass . Damn my balance.

Day 3, gym session 2 down, deadlifts done, was very hard though, did some assistance work then cardio and got out of there, healthy breakfast down too.

Also if you mix two scoops of good quality powder (optimum nutrition whey for example) with 450 ml of milk (depending on the milk) its around 75g of protien. Sent from my U8815 using Tapatalk 2

Yeah i take protiem shakes, trying to boost it, i tend to try and have some lean protien and a sizeable portion of chicken daily.

Be careful to use good form, work up in weight progressively and take adequate rest. Enjoy and my pleasure .Sent from my U8815 using Tapatalk 2

sI think he'd be more likely to get a few injuries than get to 15% training like that haha. Sent from my U8815 using Tapatalk 2

Basically if you train heavy with low reps and dont eat loads you shouldnt get bulky.

Size is built by time under tension, so going heavier but staying under 5 reps and not a ton of sets. The higher weight forces your brain to recruit more of your muscle fibers since most people use around 20 to 30 percent. Give Pavel tsoutline(unsure of the spelling) a google his priciples are sound, hes strong as a bull but not huge.

Hey everyone i'm Andy, came accross this site the other day and fell in love instantly, been on a ton of training forums but this one seems more interesting too me. i'm 6'2, currently 265 with around 19%bf goal is sub 10%. And too get stronger. Thats about it

Also protien powder wont make you get big. Since your a women it'd require insane amounts of training to get really really massive so dont worry about it .

Hey new uk guy here(Sunny sunderland) Deadlifts/squats/bench/ohp are perfect for beginners, depending on how many days you have free you can certainly work on getting strong, just look to form before trying to lift as much as possibly. OHP and deadlifts are the best two that build overall strength. Also stuff like one arm rows and dips are ideal.

Couple of big jumps there, 32 to 15 percent is a hell of a jump, maybe come up with more of a set of staged goals? you know 30 to 27 to 25 etc. Also paleo can be rough at first especially if your diet isnt already dialled in.

This too, a short story or limit yourself to a chapter or 2.

In the other thread after rexamining my goals i decided to alter goal 1 to be 3 healthy meals with high protien content.

Already made this on adventurers but here we go again; hi guys, i'm new to Nerd fitness looking to lose some bodyfat/bodyweight and hopefully gain strength at least not get weaker. Currently 265lbs at 6'2 19 percent bodyfat. I'll be starting to train using a 5/3/1 template from monday with as many additional training sessions as possible. My 3 main goals of this 6 week challenge are to; Stick to 3 meals a day, always having breakfast of protien and some carbs(porridge mainly) Around 2800 cals a day according to IIFYM mainly fron protien. At least 3 strength sessions a week with cardio to finish. 5 sessions is the max (with possible twice a day sessions on non work days depending on soreness and time constraints. To be stronger on week 6 than week 1. First day already done, on day two, 5 clean meals and a gym session down, on 100 percent at the minute.

Looks like an excellent starting template, might be an idea to reexamine your strength exercises since some of them hit the same muscles in the same way. Dips are better than extension, but dips, extension and chest presses might make your sore, same as chest and shoulder presses on the same day. Depending on how heavy you go it may be an idea to rotate them each workout, means you get more variety and dont get too sore. Also the diet looks solid but maybe a few other options will help you stick to it so you dont get bored?

To help with the night snacking try slamming a pint or two of water whem you get the urge to eat, And maybe pick a book to read prebed, relax yourself.

Excellent article, extremely well written as a gent with a psychology degree i think your spot on, tweaked one of my goals away from being quite as specific as it was.

In line with the new side quest, i'm going to.change my second goal from being so damn specific to merely 3 healthy meals a day with the goal of around 250 grams of protien. Also day 2 has gine well.so far, 2 healthy meals down, finished work for the day, supplements done, time too destress ma6be go for a walk.

Thanks for the advice, to be honest i wasnt sure which group to join. And yep there all carefully noted down, part of 531 is an all out as many reps as possible last set, so thats going to.be my yardstick this time round.

Day one Half way done with today, gym session done, supps taken, 2 meals down and all healthy with plebty of protien. First gym session done, benching session with some arms/core and cardio thrown in, felt good throughout. All in all an excellent start.

hi guys, i'm new to Nerd fitness looking to lose some bodyfat/bodyweight and hopefully gain strength at least not get weaker. Currently 265lbs at 6'2 19 percent bodyfat. I'll be starting to train using a 5/3/1 template from monday with as many additional training sessions as possible. My 3 main goals of this 6 week challenge are to; Stick to 3 meals a day, always having breakfast of protien and some carbs(porridge mainly) Around 2800 cals a day according to IIFYM mainly fron protien. At least 3 strength sessions a week with cardio to finish. 5 sessions is the max (with possible twice a day sessions on non work days depending on soreness and time constraints. To be stronger on week 6 than week 1.