*** The 2017 Gym Rats Thread ***

So gym friends, I need your help.

I'm currently down to 174lbs, another 6lbs will put me at my goal weight of 12 stone, and for the first time in forever I think I'll be ready to actually try and put some lean mass on instead of being solely concerned with losing weight.

The difficulty I have is working out what my TDEE is.

Making some high level assumptions here... 168lbs, 6 foot tall, ~15% bodyfat.
I have a sedantary job riding a desk all day, however I also walk between 7 to 10 miles a day getting to work, to the gym, doing odds and sods etc.
On top of this I train 6 days a week for an hour to an hour 15 minutes each time.

Using various TDEE calculators I'm getting results between 2600-3500 calories a day - is there any way to narrow this range down or am I going to be looking at a few weeks of trial and error?
 
Rids said:
So gym friends, I need your help.

I'm currently down to 174lbs, another 6lbs will put me at my goal weight of 12 stone, and for the first time in forever I think I'll be ready to actually try and put some lean mass on instead of being solely concerned with losing weight.

The difficulty I have is working out what my TDEE is.

Making some high level assumptions here... 168lbs, 6 foot tall, ~15% bodyfat.
I have a sedantary job riding a desk all day, however I also walk between 7 to 10 miles a day getting to work, to the gym, doing odds and sods etc.
On top of this I train 6 days a week for an hour to an hour 15 minutes each time.

Using various TDEE calculators I'm getting results between 2600-3500 calories a day - is there any way to narrow this range down or am I going to be looking at a few weeks of trial and error?
Click to expand...

You want dis - it has pretty pictures and everything.
 
mrthingyx said:
If you are doing that, then 100kg should be a doddle. Just warm up as normal.

If you want to grind out 105kg, you may want something like:

BAR*10 (explosive)
40*5
70*3
80*2
90*1
100*1
105*1
Click to expand...

Thanks,
I'll try this out on monday :)

exhashdotdot said:
Sounds like you're already at 100kg.
Click to expand...
I've seen '1RM calculators' that told me similar, but there's a difference between saying I should be able to, and doing :p
 
Remember doing sets of 3 isn't the same as a 3RM. A true 3RM of 95kg would put your 1RM a little over 100kg on most calculators, but you did 3 sets of 3 where you probably had a rep or two in the tank on the first couple of sets (otherwise you'd have been too gassed to get 3 on the last set), so your 1RM is likely a bit higher.
 
Shoes - talk to me about shoes for squatting.

I know they can range from bare feet/converse/full weight lifting shoes etc. I have good crossfit trainers for crossfit sessions etc but I'm getting more into squatting now as well and tempted to get some weightlifting shoes. Any pointers?
 
Somnambulist said:
Remember doing sets of 3 isn't the same as a 3RM. A true 3RM of 95kg would put your 1RM a little over 100kg on most calculators, but you did 3 sets of 3 where you probably had a rep or two in the tank on the first couple of sets (otherwise you'd have been too gassed to get 3 on the last set), so your 1RM is likely a bit higher.
Click to expand...
Well I said 3x3,
The workout was meant to be 6x3 and I got 3/3/3/2/1/2
So just said 3x3 as that was when it started falling apart.

I'd say yous have given me a big confidence boost going into this :D
 
booyaka said:
Shoes - talk to me about shoes for squatting.

I know they can range from bare feet/converse/full weight lifting shoes etc. I have good crossfit trainers for crossfit sessions etc but I'm getting more into squatting now as well and tempted to get some weightlifting shoes. Any pointers?
Click to expand...

The new Adidas ones look hilariously high...
 
Hi guys looking at buying a rowing machine around the £4-500 mark for my Home gym what would you recommend? I’m looking at second hand concept 2 at the moment but are there any alternatives for that price range?
 
booyaka said:
Shoes - talk to me about shoes for squatting.

I know they can range from bare feet/converse/full weight lifting shoes etc. I have good crossfit trainers for crossfit sessions etc but I'm getting more into squatting now as well and tempted to get some weightlifting shoes. Any pointers?
Click to expand...

Depends on your budget and taste. Ultimately they're mostly the same, some just look nicer than others. Adidas offerings tend to run a bit narrower than Nike and have more variation in heel height, but we're still talking less than half an inch from something like the Power Perfects (0.65"), Adipowers (0.75") and Leistung (1").
 
Hey all,

Guy at works come to me for advice, the mans lost a TON of weight over the last year through diet and cardio exercise, proper amazing stuff (We're talking 30-45% of his starting weight I think)
And he's come to me wanting to lift some weights, fill out his body.
Now I've given his a nice progressive plan, I would have put him on stronglifts but equipment's not available.
With that done he's started talking to me about meal planning etc and I was wondering if there's any links to info that can help him?
I've given him my approach, but he wants to understand better so he can help himself etc.
 
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