KenjiOgiwara

I don't get these calculators. According to this: "Based on your stats, the best estimate for your maintenance calories is 2,618 calories per day based on the Katch-McArdle Formula, which is widely known to be the most accurate when body fat is provided. The table below shows the difference if you were to have selected a different activity level." And I'm absolutely sure if I ate 2618 calories a day I'd gain weight for sure. Unless I'm massively underestimating how much I'm eating in general, which is possible.

I actually have gone full circle. I started out with FBW. Moved on to splits, then the last 3 years ish I've gone back to FBW. Must admit I've never put in a lot of thought into my workout program. I just added and added exercises for a while in the end I was in the gym for 3 hours doing about 20 tons of lifts, while having no energy. Then with a new gf that changed obviously, so now I'm back to FBW and trying to be more effective. Think I might try the 5 x 5 though. If anything just for a few months and see how I like it.

Not good enough. They buckled here. These clubs should be banned from participating in the CL and UEFA cup next season. Anything less than that is not good enough.

I just read a bit about 5x5 and it says "Why these exercises? You don’t see any sort of machine, dumbell, or isolation exercises and that is for good reason. These barbell movements allow you to move the greatest amount of weight possible. With each workout being a full body workout and you moving the greatest amount of weight as possible, you will be able to produce the greatest gains in strength. In order to increase strength, it requires additional muscle. Making it extremely effective at building muscle mass. Additionally, you are stimulating full body muscle growth 3x a week. In comparison to stimulating each muscle group 1x or 2x a week in your typical upper/lower or body part specific workout routines." So people agree on this ? You might as well just skip curls, dips, raises and so on? Will deltoids for instance get any work done to them by military press etc. I see you write above that you felt the need of incorporating some isolation exercises in the 5x5. Why is that? Just because you grow bored of the big lifts?

May I ask how long sessions your run at 5x5? I feel I'm normally around 90 minutes, but I'm keen on getting it down to maybe 70 minutes.

Okay. But lets say you have 20 minutes to workout, and you can do a quick deadlift session or say curls, dips and pulldowns. Assuming you've already performed deadlifts once that week. Would you prioritise DLs over isolation exercises?

I think @markavfc40 was right though, and I need to increase my calorie intake. I've gone 1500 kcal for a long time to become more defined. But since covid has affected my muscle mass pretty badly, I need to regain some of that mass, and I'm noticing 3-4 workouts a week while working full time and rolling on 1500 kcal, well it's kicking my arse atm. I think I'm gonna try this. Which is fairly close to what I'm currently doing at 1500, but I will have a breakfast and bigger dinner + adding some shakes and nuts (I'm not do aprox kcal, never actually checked it): Breakfast - oat and milk with some jam. (500 kcal) Lunch - Normally a salad bowl with tuna and a couple of eggs. But during covid it's been 2 slices of bread, 3 eggs and some butter/salt. (salad is probably around 500 kcal. | Two slices of bread + packet of butter + 3 eggs : 200 + 50 + 210= ca. 500 kcal) Dinner - whatever the gf makes. Normally a bowl of pasta or fish or something. I'm guessing the dinner is normally around 800-1000 kcal. Sometimes I fill up on some almonds and such in the evening if I'm peckish. I do protein shakes the days I feel I'm not getting enough protein of kcal, but normally just one. So I guess I normal day is around 2000 kcal. Workout days I might hit 2200-2400, but then I've normally eaten too much and feel like shite. So in NET that means a workout day (which normally is around 500 kcal burned (at the gym): 1700-1900 calorie intake. On a non-workout day I'm at around 2000 kcal (then the next question is how much calories are burned when you're sore and recovering from lifting I read people call it the afterburn effect or something). Maybe that's a better plan going forward.

Yeah I guess. Would you do isolation exercises when you could do compounds though? Keep in mind I've hardly worked out the last 18 months.

To be perfectly honest I almost find the calori management more difficult than anything else. I really don't want to pack on fat again, so I'm going for a pretty lean build. I know this will make me gain less muscle and maybe wear out the body a bit (so I need more days off now and then).

That's obviously a very fair comment. I'd agree with that. Not sure how I'm gonna adress it, but yes ofc. chins after DL and BP for instance is a right nightmare. Squats, DL and BP after eachother I feel is okay as they hit such different muscle groups. Suppose I could probably go even a little bit heaver on DL if I didn't do it after squats, but I dunno. Haven't tried it mind.

Isn't that the point though? I'm a little bit competitive, but I don't see the point of working out if I don't give it 100%. I've had that discussion with my family so many times you wouldn't believe. I wonder if I take it too far sometimes. But everyone thinks that don't they? Being absolutely shattered, getting headaches, back spasms after DLs so you can't sleep. Isn't all that pretty normal? I've worked out the same way for years. While is shatters me post workout, I'm normally fine the next day.

Since I've struggled a little bit with my squat technique lately after starting up again, I read that I should try and keep my back more straight than it currently is. What I noticed right away, is how incredibly stiff and akward my thighs and hip is. It's almost like good squats is difficult for me cause I'm not flexible in that area of my body. Which is bizarre as a physio said I was genetically hypermobile.

Yeah I always do lots of compound lifts. Currently I'm rotating these workouts: Day 1: Rowing workout 10 min / 2300 m Squats 5-6 sets Deadlift 5 sets Bench press 5 sets Pull up 2-3 sets Lateral raise 3 sets Day 2: Rowing workout 10 min / 2300 m Squats 5-6 sets Bench press 5 sets Chins 2-3 sets Arnold 3 sets Lateral raise 3 sets Bicep curls 3 sets Triceps dip 3 sets Alternate day (I mix this day in sometimes when I feel I need to rotate it a bit - and will just add different exercises I feel I miss out on. Last time I did abwheel etc.): Rowing workout 10 min / 2300 m Squats 5-6 sets Bench press 5 sets Pull up 2-3 sets Lat pulldown 2-3 sets Seated row 2-3 sets

The adaptive screen brightness on my Samsung S20. I know I can probably turn it off, but how they thought this was a good idea is beyond me.

More like; Percy = P = Privy Nursey = N = Numpty

Grealish is a midfielder. Ok jokes aside I get what you're trying to say.

I know lots do the PPL, but I think I will stick with FBW every other day. I just like it. Guess I have to change the programme up a bit though, to include some arms.

What's people opinions on isolated exercises. I feel my arms, upper chest and shoulders have taken the biggest covid hit. Big size reductions the last 12 months. I kind of want to do lots of curls, dips, raises etc, to get some size back, but I wonder if it's just faster to focus on the big lifts. Anyone got strong opinions on this? Gaining arm size by doing deadlifts and squats? I would have thought it to be a bad idea, but I googled it and people recommend big lifts over isolation exercises. Like today I had plans of doing: Rowing warmup Squats Deadlift Benchpress Chins Arnold Raises Curls Dips But I was so tired after chins I called it, which means I lost out on all the isolation exercises. Guess I'm just slightly fatigued. Was the 7th gym session in 14 days after a year off.

I agree, but I think my minor point is that if you aren't built out so to speak, you can compensate a tough league by being MUCH better at football than your opponents. When Jack played for Notts County he was 17/18 years old, and while I'm sure the league was kicking the shit out of him, he got the better of a lot of tough opponents despite weighing the equivalent of 25 stamps. He did this cause he was a LOT better at football. This is where most 17-18 year olds would struggle in the PL or championship for that matter, as they aren't that much better than the players they are meeting. Thus it becomes borderline impossible to shine against much bigger and fitter players. FWIW I think the Notts County stint is exactly what Chuk needs to aim for. A loan is about a lot more than footballing ability. Anyway that's my take on it.

I think Acorns or Rovers must be my favourite sponsor in terms of how it looked. Mita copiers was pretty decent as well. 32 red looked like herpes.

That actually makes me think it's less chance of this happening. Whatever you may think of Deano and our recruitment team (and owners for that matter), they seem to be very planned and ready to act on what they think is the right way to go. They identify a player and go for him. They don't buy a £ 50 million player cause his agent voiced he he might have an interest.

A very childish thing, but I LOVE absolutely LOVE that my gym has invested in Eleiko's IPF approved metal discs for the racks. I generally liked old fashioned metal barbells and dumbbells more than the rubbery shite they tend to have in gyms these days. Eleiko's ordinary discs are no different. Rubbery, bouncy, big and filled with sand I guess. But the IPF approved ones are superb.

I've gone back to lat pulldown and seated row now. My last workout was shorter than it normally is, but I sort of feel it was enough. Maybe I should reduce the amount of exercises. Last workout: Warm-up 10 min row, 2300 meters. Squats 6 sets Bench press 5 sets Pull up 2 sets Lat pulldown 3 sets Seated row 3 sets Must say while I'm used to doing 2-4 sets of chins and pull ups, the activation I got from lat pulldowns was slightly different. Might stick with it.

Are they punished yet?

Pollen. Or more specifically pollen allergy. How these mutations can't **** off is beyond me.