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*** The 2015 Gym Rats Thread ***

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Both are deliberate - the head movement is what they do in the competition lifts (since they want to mimic coming out of the bottom position as much as possible), and the knees are squeezed in at a specific point in the squat to generate more power out of the hole.
 
Somnambulist said:
Both are deliberate - the head movement is what they do in the competition lifts (since they want to mimic coming out of the bottom position as much as possible), and the knees are squeezed in at a specific point in the squat to generate more power out of the hole.
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Bro - please say you do your ironing...
 
I've just calculated my macros using the following figures (BW 80kg, H 168cm, activity = light) and these are the values I got back using the Mifflin-St Jeor BMR Formula:

TDEE: 2387

Ive set protein intake at 1g/lb BW, 20% for fats and the remainder as carbs. So have it at
P 176g
F 53
C 300

Does that look OK? I'm going to eat at maintenance for a couple week then go down to a -500kcal deficit.
 
Protein should be by lean bodyweight so could be lower and you could probably add some fat instead of it... but ultimately it doesn't matter too much as long as cals are hit.

All you can do is eat that much and see what the scales/measurements say after a couple of weeks - calculators just offer a starting point, your actual TDEE varies every day, the macros for foods you eat are averages or have a fairly large +/- margin for error - it's why you should never get too obsessive over hitting everything perfectly to the exact gram.
 
The Chemist said:
I've just calculated my macros using the following figures (BW 80kg, H 168cm, activity = light) and these are the values I got back using the Mifflin-St Jeor BMR Formula:

TDEE: 2387

Ive set protein intake at 1g/lb BW, 20% for fats and the remainder as carbs. So have it at
P 176g
F 53
C 300

Does that look OK? I'm going to eat at maintenance for a couple week then go down to a -500kcal deficit.
Click to expand...

Looks good to me mate... Just eat at a 20% calorie deficit.
 
Hi guys,

I ordered some iBCAA unflavoured powder, was wondering if anyone had any good intake routines...am I right in thinking I can just have a scoop of this thrown in with a Protein shake?
 
cu3ed said:
Hi guys,

I ordered some iBCAA unflavoured powder, was wondering if anyone had any good intake routines...am I right in thinking I can just have a scoop of this thrown in with a Protein shake?
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It's pretty pointless having bcaa with protein powder. It's better for times you exercise fasted or for more endurance exercise where you're trying to avoid a catabolic state.
 
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