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Recent content by milketc

  1. M

    Brief cut diet help

    So I've injured my back a bit and wont be going to the gym for at least 2-3 weeks and decided to try and lose some fat during that time. I've been eating approx 1600-1800cals per day with the intention of having a ~2800-3000+ cal day once per week. Each day I just aim for that amount of...
  2. M

    Intermittent fasting diet

    When I made the other thread I was looking to lose fat and maintain muscle, but now I'm hoping to gain muscle and not gain any/much fat (when I initially started going to the gym I tried bulking and I ended up not really gaining that much strength and just got a bit fat and I cbf with that...
  3. M

    Intermittent fasting diet

    Posted this in another thread but then decided I might get more responses if i make a new thread. After another couple of months of minimal gains I've been trying some intermittent fasting without much success... so decided to put together an exact meal plan to follow every day, as up until now...
  4. M

    diet help

    After another couple of months of minimal gains I've been trying some intermittent fasting without much success... so decided to put together an exact meal plan to follow every day, as up until now i've just been eating anything and putting it into my macro/calories spreadsheet that i made and...
  5. M

    diet help

    I work in an office environment, I used the calorie requirements calculator on exrx.net... Based on height: BMR = 1805cals Activity = 752cals total = 2557 cals If I use bf% based off bf% scales (varies between 15.5-17.5%) its a total of 2364cals.
  6. M

    diet help

    Works out to be 2172cals per day on average. I'd probably add 100-200 per day due to inaccuracy.... So 2372 which is probably maintenance for me, Fml. its bullshit that there's no benefit from eating maintenance calories of healthy food!
  7. M

    diet help

    Ok... so here's an estimate of my food intake from the last week cals -- fat -- carbs -- protein 2600 -- 51.03 -- 355.85 -- 253.77 workout day 1773 -- 51.325 -- 111.675 -- 202.35 1595.5 -- 53.15 -- 115.75 -- 154.65...
  8. M

    diet help

    height: 178cm weight: 72.5kg body fat % based on scales varies from 15-18% been lifting for 2 years on and off due to injuries/holidays/etc, as such have barely made any progress in that duration. Want to get to more like 10-12% body fat, didnt used to be so fat... tried GOMAD when i first...
  9. M

    diet help

    At the moment trying to lose a bit of fat whilst maintaining muscle breakfast - 4 vitabrits + 1/2 banana + milk - 2-3 boiled eggs morning tea: - 1 apple - 1 coffee with milk lunch: - 300-400g chicken breast - 1 avocado afternoon snack - 1-2 boiled eggs - 100g yoghurt - maybe another apple...
  10. M

    Good physio SE melbourne frankston area

    Hey Just after a good physio around the Frankston area, last physio I went to did more harm than good so I'm somewhat reluctant to go back to a physio. Cheers.
  11. M

    burning shoulders during bench/press

    As a warm up I usually just do 5mins of bike, then for each exercise i gradually increase weight... I was under the impression that its better to just stretch post-workout. Bench: 30kg*8, 40kg*5, 50kg*3, 60kg*3, 65kg*3, 70kg*2, then work set around 75-77.5kg 3*8. Overhead press: 30kg*8...
  12. M

    burning shoulders during bench/press

    Hey, For the last 1-2 weeks my shoulder's have started burning during/after bench press, military press and dumbbell military press. It slightly hurts during lat pull downs after approx 4-5reps and occasionally i feel slight pain during one handed dumbbell rows. I guess ill go to a physio/chiro...
  13. M

    routine for injured back

    Hey guys, My back has been a bit dodgy lately, gets a bit sore after mainly deadlift/barbell rows but also somewhat after squats. I want to do exercises which arent too strenuous on an injured back for 2-4 weeks to see if it improves. I have been hanging from a bar over the last couple of weeks...
  14. M

    achilles tendon

    For nearly 6 months I've had fairly bad pain/inflammation in my Achilles tendons whenever I wake up and get out of bed or whenever I've been sitting down for a while. The pain generally goes away after 10-15seconds of being on my feet, fairly annoying. I feel like it might have gotten slightly...
  15. M

    forearm injury not repairing

    well i had acupuncture and it seems significantly better, although im not sure whether it would have just gotten better by itself with time.. unfortunately now im getting a really sharp pain in my forearm not too far from my hand, chinese doctor thinks it might be a torn tendon -_- for the...
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