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  1. Replies
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    Sticky: Well done :thumbs_up:

    Well done :thumbs_up:
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    Sticky: Hi, From your "amended" measurements above. :) ...

    Hi, From your "amended" measurements above. :)

    Your body fat percentage = 26.6%
    Your total body fat = 69.69 lbs
    Your fat free mass = 192.32 lbs
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    Sticky: Hi, From your measurements above. Your body...

    Hi, From your measurements above.

    Your body fat percentage = 30.5%
    Your total body fat = 68.93 lbs
    Your fat free mass = 157.07 lbs
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    Sticky: Hi, sorry for the delay From your...

    Hi, sorry for the delay

    From your measurements above.

    Your body fat percentage = 20%
    Your total body fat = 35.00 lbs
    Your fat free mass = 140 lbs
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    Hi, if you read the article in the link below,...

    Hi, if you read the article in the link below, that will give you some good info regarding "bodybuilding diet"
    ...
  6. Thread: Program training

    by Doug
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    Hi, Its better to try a routine to see how your...

    Hi, Its better to try a routine to see how your own body responds to it, not every type of routine suits some people.
  7. Thread: Program training

    by Doug
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    Hi welcome to the forum, there are plenty of...

    Hi welcome to the forum, there are plenty of "tried & tested" routines on this forum, take a look at the workouts in the Workout section at the top of the page, or click the link below
    ...
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    Sticky: Given that your weight can fluctuate by 5lbs per...

    Given that your weight can fluctuate by 5lbs per day, a fat percentage calculation is best monthly not weekly
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    Very true, no easy quick fix for fat loss

    Very true, no easy quick fix for fat loss
  10. Thread: Newbie

    by Doug
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    248

    Hi, Welcome to the forum :thumbs_up:

    Hi, Welcome to the forum :thumbs_up:
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    Try to eat three main meals per day, and include...

    Try to eat three main meals per day, and include some "snacks" in between your main meals

    In the link below you will see some examples of snacks
    ...
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    Sticky: Well done :thumbs_up:

    Well done :thumbs_up:
  13. Personally I don't listen to what others are...

    Personally I don't listen to what others are saying or doing in the gym, people go to the gym to train, maybe converse a bit between sets, then go home. ;-)
  14. Replies
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    Sticky: Hi, From your measurements above. Your body...

    Hi, From your measurements above.

    Your body fat percentage = 29.8%
    Your total body fat = 77.77 lbs
    Your fat free mass = 183.73 lbs
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    Hi, welcome to the forum. Surely there must be a...

    Hi, welcome to the forum. Surely there must be a gym in the vicinity of your university,
  16. Replies
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    Sticky: Hi, Anytime you want another calculation, just...

    Hi, Anytime you want another calculation, just post your measurements up, good luck to you
  17. Replies
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    Sticky: Hi, From your measurements above. Your body...

    Hi, From your measurements above.

    Your body fat percentage = 32.8%
    Your total body fat = 83.96 lbs
    Your fat free mass = 172.14 lbs
  18. Thread: Olive Oil ?

    by Doug
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    206

    Some info for you ...

    Some info for you

    https://www.livestrong.com/article/439912-what-is-the-healthiest-cooking-oil-for-deep-frying/
  19. Thread: New here

    by Doug
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    Hi, Welcome to the M&S forum :thumbs_up:

    Hi, Welcome to the M&S forum :thumbs_up:
  20. Thread: Gain Weight

    by Doug
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    Hi, firstly you should calculate your calorie...

    Hi, firstly you should calculate your calorie requirement, depending on what you do per day

    https://www.lifespanfitness.com/fitness/resources/calories-calculator
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    Hi, Yes ectomorphs (skinny thin people) can add...

    Hi, Yes ectomorphs (skinny thin people) can add muscle, but they need to eat lots of good food, take a read of the info in the link below to get an idea of what is required
    ...
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    Hi, Welcome to the forum

    Hi, Welcome to the forum
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    Hi, there are plenty of beginner workouts on the...

    Hi, there are plenty of beginner workouts on the M&S website, check out the link below

    https://www.muscleandstrength.com/workouts/beginner
  24. Thread: suppelment help

    by Doug
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    Have a read of the info in the link below ...

    Have a read of the info in the link below

    https://www.coachmag.co.uk/nutrition/supplements/3839/protein-powder-a-comprehensive-guide-for-beginners
  25. Thread: Gain Weight

    by Doug
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    Hi, welcome to the forum, take a look at your...

    Hi, welcome to the forum, take a look at your diet, work out your calorie intake, you need to eat more if you want to put weight on, but make sure its from "good foods" not junk food
  26. Thread: Protein

    by Doug
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    Any well know branded protein will do, Personally...

    Any well know branded protein will do, Personally I recommend USN
  27. Thread: Mass gaining diet

    by Doug
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    The article in the link below will give you some...

    The article in the link below will give you some info

    https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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    Hi, Welcome to the forum, some info on creating a...

    Hi, Welcome to the forum, some info on creating a diet

    https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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    Sweat belts dont get rid of fat, only fluid ...

    Sweat belts dont get rid of fat, only fluid

    https://www.livestrong.com/article/298445-about-slimming-belts/
  30. Train 3 days per week using split-body workouts...

    Train 3 days per week using split-body workouts if your goal is size ., or 4 days using upper/lower body if your goal is strength
  31. Thread: Best mass gainer

    by Doug
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    USN Hyperbolic mass is a good product, and USN...

    USN Hyperbolic mass is a good product, and USN make nice flavours
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    Hi Welcome to the forum

    Hi Welcome to the forum
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    Hi, here is a good article with regards to IF and...

    Hi, here is a good article with regards to IF and carbohydrate cycling

    https://www.jimstoppani.com/home/featured-meal-plans/intermittent-fasting-carb-cycle-featured-diet
  34. Thread: Abs

    by Doug
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    Hi, you should train every bodypart including the...

    Hi, you should train every bodypart including the abs, which includes eating a good diet (no junk food, or very little) As with everything in life, it takes a while to build the body to where you...
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    For rotator cuff exercises take a look at the...

    For rotator cuff exercises take a look at the link below

    https://www.youtube.com/watch?v=mvjQMoL246o

    For shoulder exercises check out the link's below
    ...
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