JB

Pretty basic but here are a few different colour variations. I just chose a font that I quite liked and went with it. I'm open to any ideas from others who know much better than me. I just want to avoid the usual cheesy PT logos. The name comes from a few of my mates who call me Johnny Bravo because I apparently look a bit like him (minus the skinny legs and slick hair, obviously ) and have the same first name. I was hoping to get some sort of crest (with a slogan) done as well that could be used both with and independently of the name as required. As I said, if anyone fancies having a go, I can give you more details or if anyone has a designer they've used and would recommend, let me know, along with details of how much I should expect to pay. Cheers again.

That's a pretty much perfect explanation I think. Totally agree. Rugby just isn't the religion in England that it is in other countries.

Ha as I typed that I thought about the double meaning! Didn't think anyone would actually go there though...

Haha a Lego logo would be ace! Not sure how appropriate for my line of business though . I'm at work on my phone at the moment but will try and upload my designs when I get home this evening (if I can stand the embarrassment!). If it helps in the mean time, it's a personal training/strength and conditioning business. Cheers for the replies.

Morning all. I'm starting up a small business and need to get some promotional materials sorted. With this in mind, a logo would be a good place to start. A graphic designer friend offered to do one for me for free but her designs were, shall we say, not the best. I have a pretty good idea of what I'm looking for and have even done a couple of very crude designs of my own that could do with a professional's touch (to say the least). I was wondering if anyone on here fancied having a go or could recommend someone good who might? Any idea how much I should expect to pay? Any suggestions/ideas gratefully received! Cheers.

Bad news. Never, ever flex the lumbar spine in a dead lift. It's all about the hip-hinge.

Agree with both of those. Would add Eric Cressey into the mix as well - if I recall correctly there's a pretty good free dead lift tutorial when you sign up to his email newsletter. Sorry to overload you with names but Jim Smith at Diesel SC has pretty thorough "how-tos" and progressions on all the major lifts on his website.

Very true. Although that gives the coaches an easily identifiable target to work at. I'd be more worried if we weren't creating the chances at all. I think Farrell has arguably been at fault for a couple of those botches but if you look at how much he's progressed over the past couple of seasons in an attacking sense, to the point where he's actually made a few decent breaks this year, I'd back him to get it right soon. And he's still only 22! Very, very excited to see how the Sam Burgess move pans out as well. What a player he is.

Agree as well. Lancaster has done really well to develop such depth in the squad. Our injury list is pretty extensive: both first choice props, Parling, Manu, Wade, Yarde, Croft, Foden and maybe others that I've forgotten. And then there are some really quality players that can't even get on the bench such as Eastmond and Joseph. Exciting times.

What. A. Game. Thought England shaded it. Was wondering if we actually wanted to score a try at one point with the amount of opportunities we butchered!

I like this bit. I used to read a forum called Muscletalk. One of the posters used to say that the best advice he could give someone is: "eat, train, monitor, adjust accordingly". I agree; it's one of the most sensible things I've ever read about bodybuilding. Totally agree. It's essentially what I was trying to say. I got the impression that Nigel was arguing in support of limiting protein to 30g per meal - which would be a massive constraint and a pretty restrictive "rule". I certainly wasn't saying "you have to eat x amount of y macronutrient z times per day" - quite the opposite - eat when suits/works for you. Don't be constrained by theories that have been disproven.

If I understand you correctly then I agree. I was just using an example of myself - 600g protein is a massive amount (that would be very difficult to eat) but it would only provide 2400 calories - way below my maintenance level (I'm 6ft5 and 111kg) - so it stands to reason that there would be no excess for me to store as fat? The calories would be used up by me just 'functioning'.

Exactly. Although there is some stuff that is just plain wrong, like the not being able to absorb more than 30g of protein per meal. However, if you want to only eat 30g per meal then that's cool .

Is it though? Surely you have to be in a caloric surplus to gain weight? If I happened to only eat one or two meals in a day that had, for arguments sake, as much 200g of protein each, I'd still be in a deficit. So where would this excess energy/fat come from? If I ate enough protein to put myself in a surplus, then sure, depending on training (calories used etc.) I can understand how we might store fat. I really need to learn more about nutrition. I feel like an idiot when I read a lot of scientific stuff about it. I don't think I'd ever claim to know anything for a fact with nutrition. I just generally base my opinions on what I read from select few sources I trust.

I guess it begs the question, though: in the case of a surplus, does the body prioritise the utilisation of one or two macronutrients over another or does it somehow take an equal proportion of each to be stored as adipose tissue? Seems unlikely and I bet the answer is out there. I'm getting very geeky now haha. Time for bed! Something rang a bell about the protein question - vaguely remembered reading a related article so after searching through my bookmarks I found this: Protein will not make you fat which is pretty good read.

I'd imagine total calorie intake in relation to maintenance levels has a lot to do with the answer to that. But i don't really know to be honest.

He's screwed us over against other teams many times.

Fair play, France were shit but Rolland had a shocker tonight. What the hell was Picamoles carded for? And Mas slipped at the scrum when he got the yellow. And then the try as well, and two line outs blatantly given the wrong way... Shocking. Perhaps he was making it up to Sam for the WC semi... He always seems to massively favour one team whenever he refs.

So the rules obviously don't apply to Wales now then. Place the ball short of the line and then roll it on boys, that's fine.

FFS France! Lucky Welsh try AGAIN!

Also, I came across this tip for unloading the bar after heavy dead lifts, which is awesome. Apparently it's common knowledge but I've never seen/paid attention to anyone doing it before so thought it might come in handy for anyone else who hasn't seen it .

Definitely mate. Have experienced similar myself. I'm quite OCD about which barbell I use for deads. Keep an eye on the plates you use, too. I'm quite lucky in my gym as we have massive amounts of matching sets but some places have the odd American plate knocking about which are 45lbs as opposed to our standard 20kg/44lb. Doesn't sound like much but like you say, the smallest things make a difference when you're around your max.

Fair play mate, that's still really strong. Something that I found helped when I got to a sticking point with my lifts was to take "2 steps back, 3 steps forward" - essentially, dropping the weight back a couple steps for 1-3 weeks before increasing it weekly again. I know it seems counterintuitive but dropping the weight gave me loads of momentum and helped me recharge a little bit. I was blasting past sticking points in no time. With deadlifts, I switched to snatch grip (lol) for a few weeks and that seemed to do the trick once I switched back. Also, I found deload weeks essential.

Yep. And that's exactly the point of the article (and what I said pages back in this thread ). Some days I split my meals up into 6-8 separate portions, whereas on others I'll consume the same macronutrient ratios in 2-3 meals and I've noticed absolutely no difference whatsoever. Can't beat a bit of broscience though, eh? Not that I haven't been taken in by it plenty of times myself over the years mind...

I dunno, it seems fairly conclusive to me. I'd hazard a guess that he's only referenced a tiny, tiny fraction of the research in support of his argument (although I won't claim to have read it all myself). Besides that, the inherent flaw that I mentioned would surely debunk any theories to the contrary i.e. if we can only process 20-50g (nobody can seem to put a concrete figure on it eh?) of protein per meal, then we would struggle to take onboard much more than 50-100g per day given that it takes so long to completely digest the protein ingested in previous meals and there would always be an 'overlap'. It would also render years and years of protein intake research, as well as the highly successful diets of countless athletes and bodybuilders, completely null and void. Not sure how clearly I've managed to explain it (it's past my bedtime!) but hopefully you get the idea .