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  1. M

    Body Fat estimation?

    My guess would be 12-15%
  2. M

    Intermittent fasting facts and fiction explained: by RickRock

    Personally all my meals are pre prepared and in a cool bag rucksack except main evening meal
  3. M

    Advice about a cycle

    Body fat % required
  4. M

    Sarms recomp diet macros

    Base it on your body weight in lbs Protein at 1 to 1.2g per lb Fats at 0.5g per lb Carbs to fill the balance
  5. M

    Workout routine

    Depends on how many sets per workout you are doing Legs?
  6. M


    60% + 30% + 20% = 110%?? Cutting I would suggest Protein intake at 1.2 to 1.5g per lb of body weight (satiation), fats at 0.3-0.5g per lb (hormones) and the balance from carbs. I use IF all the time so I would be biased in favour of this, however as long as you are in a deficit you will lose...
  7. M


    I personally would not eat pre prepared mashed potato but in saying that you have lost on average over 1.5lb per week so you have been doing something right. Is this your typical daily food intake?
  8. M

    advice about cycle

    Photos required for an accurate opinion as hand held sensors are generally unreliable at determining body fat
  9. M

    Best for fat loss

    Fasting for 12 hours, that's close to normal eating patterns!!
  10. M

    Need guidance

    What is your daily caloric intake, are you tracking foods if not download an app such as MyFitnessPal and get a set of kitchen scales and religiously weigh and prep your own food, forget weight gainer shakes. At 58kgs (128 lbs) I would suggest trying to add 0.5 to 1lb per week so would start...
  11. M

    Transformation Recomposition

    Eating like a bird at 2100 kcals per day I would say highly unlikely it's fat, that would require an excess of 21,000 kcals and the 6 lbs you have put on in 31/32 days would suggest an excess of ~700 kcals per day if it was fat gain
  12. M

    Spring-Summer Cycle

    Go give him a slap [emoji23][emoji23][emoji23]
  13. M

    training fated

    I don't see a problem with training fasted then, I have trained both fasted AM and then fed PM and the only difference for me is a couple of reps less when training fasted AM so no major issue, however it may be different for others
  14. M

    training fated

    Do you eat after training?
  15. M


    I think it was a link in post #2
  16. M

    Intermittent fasting

    Generally it's recommended to train at the end of the fasted window however that's not always possible, I eat two meals before evening training then a final meal after training session
  17. M

    Transformation Recomposition

    1lb a week is too much for me, but I am 52 and a former fat bastard (well fattish)
  18. M


    What is your daily caloric intake?How tall are you? Current body fat level? What is your current training set up? You say that you have been bulking for 4 months and you have gained 7kgs in the last month but weight gain has now slowed. Am I reading this correctly?
  19. M

    Skinny fat. Bulk or cut? And how much Cardio, if at all do you recommend?

    Personally I would cut and make sure that you lift in the 5 to 8 rep range and stick to compound exercises and get yourself back to 180 and then reassess your goals at that point. In respect of cardio it is not necessary for fat loss as this can be achieved solely by diet, so there is no need to...