[johng]

Hi Steven,

There are a few macro calculators out there. I think as a general rule multiplying bodyweight (total) by 11 or 12 gives you base maintenance calories.

Start tracking your food and weight. Weigh yourself every week at the same time in the same circumstances. To just lose bodyfat you need a consistent calorie deficit, if you are not losing around 1lb a week, reduce calories further.

I am sure someone else will be able to give you more comprehensive advice but that’s basically it in a nutshell for fat loss!

[johng]

Haha wasn’t meant as an insult. Ego drives us all mate, even when we don’t realise it! Age is irrelevant 😉

Genuinely do find sleeves help, front squatted yesterday, not the biggest numbers but good form and slow reps, knees felt fine with the sleeves, no problems at all 🙂 I currently use Strength Shops dual ply sleeves. Have previously used Urban Lifters, sent them back about a month in as they started splitting, they assured me they’ve never had this happen before and to be fair I’ve used their elbow sleeves with no problems. I think Strength Shop is where it’s at though, some good quality gear.

[johng]

Thanks mate 🙂

[johng]

Can you explain “Metabolic stress set” please? 🙂 Cheers

[johng]

Sounds like too many calories for me at the moment 😉 Definitely give it a go for when I’m back to bulking.
Not sure about Dymatize though, while good (tried samples before) it’s damn pricey! Guess you get what you pay for to an extent but not sure I can justify it.

[johng]

So I followed your insta.. and regretted it. Seeing you chilling by the pool, typing on these forums haha beautiful weather! It’s fucking freezing here haha
I was in Ireland last week just before the weather warnings hit! Was a tad nippy then. Off to Copenhagen at the weekend, it’s even colder there right now… I need to find a log fire somewhere and hibernate for the winter!

[johng]

It’s not a good kind of stress if it’s fucking you up mate! 😉 lol Stress is good and arguably necessary to a point. What industry are you in? Good that you’ve got ambition and striving to improve! Saying that, I think we all share that trait here otherwise we wouldn’t be on here right?!

Look forward to the next update and hearing what Calum has planned for you.

[johng]

You can still leg press, deadlift and lunge but have bad knees? I’m sensing some ego lifting with squat? Maybe just dial it back a bit and focus form and activation? It’s what I’ve had to do as I also have a buggered knee! Warm up thoroughly, foam roll and take your time getting up to weight. Oh also my back’s fucked. Still squatting.
Try some knee sleeves, my patella floats all over the place, the sleeves keep everything in place and give me a lot of confidence and support 🙂

[johng]

What about some tyre flipping?? There’s a big ol tyre I want to have a go on at my gym

[johng]

Dodgy knee and elbow, sleeves helped me a lot. Zero pain in my elbow when pressing while using them.
For squats, I feel they give me more stability and control and I can focus on the muscle activation more.

I’ve actually stopped using my elbow sleeves recently as they’ve got too tight, found the pain hasn’t returned as yet so that’s good! Think they’re good for temporary support but try not to rely on them too much.

[johng]

How often are you in the gym? Overtraining or undergaining? 😉 #broscience.

Look at your nutrition, hydration and rest/sleep. They’re likely to be bigger factors than the amount you’re training.

[johng]

Stopped receiving notifications for some reason. Odd.

Ah cool, I’ve only just started using it but finding it helpful. These things take time I suppose 🙂

Never let work stress get on top of you, it’s just not worth it. I’m a manager also, albeit probably in a very different environment and industry, and have very little stress, only heightens when I’m travelling or got business meetings really, for the most part, it’s pretty stress free which I am grateful for as it is something I suffer from recently stemming from a bereavement.

To manage it though is tricky, I try and distract myself for the most part, gym very much became my therapy, time alone also. There are times I really can’t stand being in hustle and bustle and people wind me up just by being there. Identify your triggers first and see what you can do to adjust them them.

I’ve found breathing exercises beneficial, in line with meditation I suppose. It’s all a bit tree hugger for me to talk about but I find it helps so I’ll just put the ego to the side temporarily lol

[johng]

It’s a hard life 😉 Where are you?

Followed on insta 🙂

[johng]

Get it looked at professionally. I thought mine was rotator cuff and left it for months doing general rehab work for rotator cuffs then one day, not even in the gym, it tried to dislocate and sent horrendous pain down my arm.
Got it looked in to and turns out I’ve torn a ligament and damaged cartilage and surgery is the only “cure”. If I’d gone at point of incident I’d be well on the road to recovery by now!

[johng]

Nice! Hit hack squats yesterday myself, can definitely go heavier I think but just slowing increasing and keeping an eye on my old man back haha

Hip thrusts though… savage.

Try the free app Headspace for meditation 🙂 Someone recommended it to me and I’ve found it quite beneficial. My sleep has been awful for about a year and a half now due to external factors affecting stress levels, trying to get it back on track but often doesn’t work. Kinda used to being knackered all the time now lol

Skin wise, no idea bud, is this a side effect of your cycle?