Birds

+1Herein lies the real reason junk food is unhealthy. It's not so much the actual figure of fat that's in it, but what that fat means to your daily intake of calories. If you're on 5,000 calories a day then a fatty burger is nothing in the scheme of things. If you're on 2,500 calories a day, the fat means twice as much to you because the burger is going to consume a lot of your calories and you won't have as much left to spend on good food with substantially higher protein content than fat. Go over your caloric goal without the extra exercise to balance it out and you put on fat. In junk food, the P/C/F ratios are usually way out from ideal (either high carbs and fat, or pure sugars) and therefore meeting protein or other nutritional requirements whilst staying under your caloric goal is difficult. This is where calorie counting on it's own fails, unless you break it down into macros, because you can meet caloric maintenance with a few bags of potato chips. You're just getting f**k all protein. Hence "skinny fat": eating f**kall, so you're skinny, but what you eat has as much fat as it does protein and carbs, so you're fat too. You are what you eat. Getting ripped (<10% body fat) is simply the opposite of this. You eat food that's very high in protein, low in man-made carbs and fats, and you are likely on a caloric deficit whilst attempting to train as hard, if not harder, too. It's simple on paper, difficult mentally. I got down to 8% and that was shit for me. Felt sapped of energy during workouts; I don't know how people do 4% and keep up gym. Admittedly my diet wasn't fantastic and I was operating at a deficit, rather than maintaining with a diet of pure protein, but the latter is still hard mentally and has to be done slowly over time so the body adapts. If you don't care about body fat, fast food isn't the worst example of a junk food for the gym, because they usually have some sort of bread and some sort of meat, which is carbs and protein. Your arteries might hate you though.

Your version of a packet for a mechanic is anything over $30 an hour

Deadlift is a back exercise. This is one reason beginners start with stiff legged, because they often can't get their head around the idea that the back needs to do most of the work and your legs are only bent to help your back get the thing off the floor. In a fluid motion your knees will straighten before the bar comes up to touch them. If you are hitting knees then you are likely squatting rather than using your back to lift. Leesh, the form you had in the first video you sent me was fine. You weren't hitting knees in that. I'll SMS it to you again.

It doesn't matter...you said bread won't allow you a six pack...I'm proof that it can. Yes I could get bigger or stronger with a better diet, but I love every single meal I eat and never feel like I'm restricting myself. Yet I'm also what many would consider fairly strong with a decent looking body to boot. Can have my cake and eat it too Got any pics of 3% and 110kg? That's quite a heavy weight for the bf, I'd love to see it.

I won't lie, it's frikken hard...but she's worth it Yes my body type is ectomorph. Training for years has, however, given me some mesomorph-like traits; I can very easily gain or lose weight.

We're 3000km apart, we can't Still 80-81kg bruv Legs have gotten bigger, but upper body looking a bit smaller from lack of shoulder based exercises

No u r

Our friend Leesh is also eating more than ever, training twice as strong as ever, and only a kilo heavier / the same body fat. The only time eating more does you a disservice, is when you don't increase the training (weights/reps/sets) to match the increase in fuel. Hence people doing the same damn workout get fat and think that eating is evil.

Oh no, spooky calories! Aka kilojoules. Aka energy. Aka lifting fuel.

As for the supplement testing, give me today to try and get a result and if I can't then I'll issue some PayPal refunds

Tis a new one and it's been too long since I posted a car window selfie. Was aimed more at Mungy, as I can't stand people making bread out to be evil when it is full of protein and carbs. 4 slices has the same protein content as a tin of tuna. Put some tuna and cheese on that and suddenly you have quite a protein and carb rich food. This shit is simple. You don't even need arithmetic for it. If it's got carbs and protein, great. If it's got protein and fat, great. If it's got carbs and fat, not so great. Moderate. Then lift the weight. Don't hate, replicate /michaelhutchence

My daily diet:Breakfast -4 weetbix in full cream milk -2 slices of toast with cheese and Vegemite Lunch -2 toasted tuna sandwiches with cheese -40gm protein shake an hour+ before workout Dinner -40gm protein shake straight after workout -Huge meal of meat and potatoes/carrots/beans or pasta with meat Snacks -2 slices of toast with cheese and Vegemite -Potato chips or ice cream dessert It's quite a consistent diet; I repeat it on the daily. But weekends tend to have kebabs and Nandos as snacks. Mungy is right; bread won't net you a 6 pack. It will get you an 8 pack Bread and carbs are not your enemy. They are fuel for a workout. The more you have, the harder you can workout. The harder you workout, the more calories you burn and the more muscle you build. The more muscle you have, the more you burn.

Was I supposed to be watching out for anything in particular?

Oh yep, I see. Well it's complicated I guess. I've been 1RM training after volume for quite some time...probably a few months before Feb, as my first 1RM started at around 140kg, but this thread didn't exist back then. Had around 170kg 1RM back in Feb, but then focused on volume for a bit to play catchup. Got a shoulder injury and ditched deads for about 2 months. Have been back (pun) at training the 1RMs for the last 2 months, got to 190kg and have now decided to focus on volume again. I'm fairly confident that if I did a warm up and some singles I could get out the 200 now...but I'm patient enough to wait until my my volume training catches up again. Then I can smash past the 200 with good form, instead of plateauing it. Not sure if sound logic or the most efficient way of doing it, but until I properly plateau or see a negative side, I'll keep doing what I'm doing. The good news is that my weight hasn't gone up with the lifts. I'm still 80kg, which is what I want to be when I do pull 200.

Sorry Dave, not exactly sure what you're asking...can you elaborate?

90kg x 10130kg x 9 160kg x 5 170kg x 3 180kg x 1 Added another rep to 160 and 170. The last rep on 170 was a struggle and involved a tad hitching, as did the 180. It matters not though, the way I see it is the reps are going up and therefore the strength is too. Like I said last post, 170 used to be my 1RM, so 3 is fantastic for me! My volume goal will be to get that up to around 6-7 reps and then I'll resume 1RM training to hopefully surpass 200.

Pasta bake is packed with nutrition...

Thanks for the music vids Tit

Britney Spears on a bender?

If you have the flexibility and mobility to touch the ground, do it...more range of motion is almost always better. Generally speaking, the closer to your body, the better too.

If you watched WWF in the late 90s, it wouldn't be weird.

But buying a house is a fail safe investment that people should do as soon as they humanly can!

I don't think you do understand how badly you did the wrong thing, else you'd cop it on the chin. Instead you would willingly walk without punishment if you could.

^that's a bit different to intentionally seeing how fast your can go on a road IMO Only a very gutsy or desperate traffic lawyer would damage his dignity with this case.

lol bet you get some help me PMs about it too, because it was posted on here...