Spongela

Hey I just moved to Vancouver BC, and wondered If anyone knows what the decent gyms are here? I looked at getting a free trial at Steve nash fitness world, but am a bit dubious about that gym, just seems very commercial.

Just want to say thanks for all your responses and advice it was really helpful. I will be moving to Vancouver in around 2 months, which seems quite daunting now as I will be going over on my own. So If anyone lives in Vancouver or has had experience living there, any tips on getting work and places to live, areas etc will be much appreciated. Also feel free to add me, would love to chat with people living there also.

Yep they talk about the IF part later on, here are the other links. http://www.youtube.com/watch?v=pSh6Ot8d7bU - Part 1 http://www.youtube.com/watch?v=1tbMG5Ufuf4&feature=plcp - Part 2 http://www.youtube.com/watch?v=sG_aJ28g_DU&feature=plcp - Part 3 http://www.youtube.com/watch?v=H79p-2Mj8_I&feature=plcp - Part 4

Just found it on Youtube hopefully there's no restrictions on that either http://www.youtube.com/watch?v=pSh6Ot8d7bU - Part 1 http://www.youtube.com/watch?v=1tbMG5Ufuf4&feature=plcp - Part 2 http://www.youtube.com/watch?v=sG_aJ28g_DU&feature=plcp - Part 3 http://www.youtube.com/watch?v=H79p-2Mj8_I&feature=plcp - Part 4

Not sure If people outside the UK can view this but its a program on fasting - http://www.bbc.co.uk/iplayer/episode/b01lxyzc/Horizon_20122013_Eat_Fast_and_Live_Longer/

I also hate rest day calories, currently I have 3 meals but I am thinking of changing my rest day meals to 2 bigger meals, because I get strupidly hungry currently on smaller meals.

Lifting 3 days a week right now. Not sure on the measurements yet, I was going to measure after the 2nd week had passed, but maybe 2 weeks is to early to tell, but I will measure anyways. What do you mean shift, as in decrease?

I just checked that link out, I am using the recomp formula from the IF calculator which is near enough the same as the one in the link. I am only on my 2nd week of the recomp, so may be worth seeing how it goes. Training wise I am lifting 3 days a week, on a full body routine called All pros, which is squats, bench, over head press, barbell rows, stiff deads, barbell curls and calf raises, and I also add in some core work at the end of 2 of my sessions along with some chins and dips.

Should I carry on with recomp then, or even a slow bulk?

Just looking for some advise on whether I am doing the right thing right now. I am currently doing the recomp, but unsure If I should switch to cut for a bit. I just have this lower belly fat that I have been trying to shift since last October. I am currently at around 139lb at 5ft 9. These are my current pictures which were taken this morning.

Doh I didn't notice that, thanks. I have got the settings looking right now. It comes out as 60g carbs on rest days, but I think I may have to up that a bit

I decided to start out with a re comp and see how it goes. I used the IF calculator and it gave me Training days (2340) P - 139 C- 223 F - 90 Rest days (1560) P - 139 C - 125 F - 55 Does seem right? The fat on workout days seems a little high to me. I'm on my third day now and It did take me a couple of days to adjust. I felt like eating a horse the first morning I did it. I originally planned to fast from 1-9 but I changed it to 12-8.

Thanks, am still getting to grips with things. Currently don't have any BCAA's, so may try taking 30grams of whey then eating after.

Sorry to keep asking questions, but Is having BCAA'S essential to leangains specially If you workout fasted?

I was messing around with the IF calculator the other day and I noticed there was more than one option for mass building, which is what I am currently doing. So I am trying to decide which option I should go for. My bulk is quite slow right now, I gained 3lb in around 2 months, which I'm still not sure If that's how slow I should be doing it. Lean mass - 1755 rest days and 2340 workout days Weight gain(+10/+20) - 2145 rest days and 2340 workout days. Weight gain (-10/+30) - 1755 rest days and 2585 workout days Not sure If anyone else has experience with bulking with IF?