Losing Weight | Forum profile

All weeks should be working up to the prescribed rep max. Never walk in and try to lift your max without spending a good 10-20 mins+ (depending on your level) doing warm-up sets, which should be easy but gets the blood flowing and gets you accustomed to the weight. For example, if you bench 100kgx1, that probably means you can get about 5 reps with 85kg at a push. So your workout looks like this: 20kg (bar) x lots x a couple of sets 40kg x 5...

good luck with this dude, are you going to keep a log?

Thanks guys really appreciate the help. Adjusted my diet now thanks again mate.

Quote: Originally Posted by big All weeks should be working up to the prescribed rep max. Never walk in and try to lift your max without spending a good 10-20 mins+ (depending on your level) doing warm-up sets, which should be easy but gets the blood flowing and gets you accustomed to the weight. For example, if you bench 100kgx1, that probably means you can get about 5 reps with 85kg at a push. So your workout looks like this: 20kg (bar) x...

Food choices could be changed and that would make you lose some fat. Add in more green veg. Brown rice. Swap fast carbs like honey for more oats. Brown bread is **** it may aswell be white get sprouted grain bread. No milk at bed time rather having a whey shake with water and some good fats to make up the same amount of calories.

You have to bear in mind that the 2.5 stone you lost was the 'easy' portion of the weights loss. When you start off way overweight your body reacts to any sensible diet by shedding weight. However a lower carb diet tends to have a more protein sparing effect and means you can hang on to more muscle as you drop the weight. Going from about 15% bf downward is where, I find, it becomes tricky, and then it's useful to follow advice...

Oh, and you are still lifting weights during all of this, right? If you dont carry on your normal weight sessions, you can wave bye-bye to all that new muscle!!!

mix it with flour and some milk for classy protein pancakes

Got a bottle of sea kelp 30mg tabs of 500. I know this is quite a good supp to take in terms of general health/weigh loss and to maintain a healthy thyroid. but how much mg should a "bodybuilder" take? cant find any useful information on the web anywhere.

Quote: Originally Posted by MT29 I'm only 64kg and looking to bulk up clean. I'm just drinking weight gain and eating around 3000-4000 cals a day. I'm gaining slowly but surely. good job mate keep it up remember ROME WAS NOT BUILT IN A DAY