*** The 2015 Gym Rats Thread ***

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Somnambulist said:
Depends if you're dieting or maintaining/gaining:


Part 2 specifically, although it's worth watching the whole thing.
Click to expand...

Thanks for all the responses, especially this one! Will take a look through when I am home.

To give you an idea, I joined the gym / began diet quest 9 weeks ago. I weighed 14st 9 and had never been to a gym in my life. After todays sessions, I was 12st 11 :D I still have a bit to go as my belly is the last thing that seems to have any flab left!!

Protein intake has been 1g per kg, so can look to change that now then.
 
I am 6ft, when I stand straight!

Followed Steedies beginners guide originally and started strong lifts last week.
Changed my diet, dropped to 1500 calories per day, stuck to macros that I had given myself (apart from Saturday nights) and been very strict.

Yeah I do need to start a log!
 
mad_allan said:
I am 6ft, when I stand straight!

Followed Steedies beginners guide originally and started strong lifts last week.
Changed my diet, dropped to 1500 calories per day, stuck to macros that I had given myself (apart from Saturday nights) and been very strict.

Yeah I do need to start a log!
Click to expand...

You're going to want to up those kcals pretty soon if you've started SL or you'll just end up feeling like you've been hit by a bus.
 
mad_allan said:
Thanks for all the responses, especially this one! Will take a look through when I am home.

To give you an idea, I joined the gym / began diet quest 9 weeks ago. I weighed 14st 9 and had never been to a gym in my life. After todays sessions, I was 12st 11 :D I still have a bit to go as my belly is the last thing that seems to have any flab left!!

Protein intake has been 1g per kg, so can look to change that now then.
Click to expand...

The fatter you are when you start, the bigger the deficit you can get away with (more freely available energy in the body it can utilise), but ultimately you can always up cals to slow the rate of loss down as you get leaner in order to avoid any potential LBM loss/exercise performance tanking.

Also as a companion to those videos, Andy Morgan of RippedBody.jp wrote up a guide to go with each section of the pyramid - it's worth reading those too (as well as his other diet guide stuff):

http://rippedbody.jp/nutritional-hierarchy-importance-calories/
http://rippedbody.jp/nutritional-hierarchy-importance-macros-fibre-alcohol/
http://rippedbody.jp/nutritional-hierarchy-importance-micronutrients-water/
http://rippedbody.jp/nutritional-hierarchy-importance-4-meal-timing-frequency-macro-cycling/
http://rippedbody.jp/nutritional-hierarchy-importance-5-supplements/
 
mad_allan said:
I am 6ft, when I stand straight!

Followed Steedies beginners guide originally and started strong lifts last week.
Changed my diet, dropped to 1500 calories per day, stuck to macros that I had given myself (apart from Saturday nights) and been very strict.

Yeah I do need to start a log!
Click to expand...

1500 at 6ft sounds incredibly low... i struggle on 1800 at 5ft5 :o
 
At barely 5ft8 I have to go sub 1800 to get an acceptable rate of loss per week - other than going to the gym, my activity level is fairly low other than the walking parts of my commute and I'm not a natural fidgeter so my NEAT isn't that high and consequently TDEE is pretty paltry - thankfully each time I diet I'm carrying a little more LBM than the last time so calories have gone up a little each time. Thankfully no dieting for many months so I don't have to think about how to get as much volume from poverty cals as possible for a while.
 
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