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  1. Routine that combines strength and functional training?

    So I am trying to look online for some programs, but people like different stuff so I am trying my luck here. The thing is that I have always trained like the typical muscle-building exercises, but...
  2. Then I'll drop down to 2677. Still, I'm on a...

    Then I'll drop down to 2677. Still, I'm on a deficit, how come I'm gaining when I'm on a deficit? Any articles or anything I could read about this?

    And regarding my results in the BMR-calc. When...
  3. Okay - so I've followed my diet to the point for...

    Okay - so I've followed my diet to the point for the fourth week now. I have follow the Power Muscle Burn 5-split every workout for the same time - not skipping at all.

    I can gradually see some...
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    I had the same question, but found this ...

    I had the same question, but found this article and decided that I didn't need one.

    Under the wrapping up-section Perry says:
    "At the end of the day, using a weight lifting belt can both help...
  5. No scaring here - hehe, but thanks! My weight...

    No scaring here - hehe, but thanks!

    My weight now is about 100 kg / 220 lbs - height is 184 cm / 6,03 ft. My goal is reaching around 90 kg / 198 lbs. But my main goal is to stick with a healthy...
  6. Well, it's mainly because I went a long period of...

    Well, it's mainly because I went a long period of time under-eating and screwing up my metabolism, so I find it really important not to screw up my cal deficit. And since walking, even though being...
  7. God damn - I screwed it up. LOL. Of course I...

    God damn - I screwed it up. LOL. Of course I meant PMB :eek:

    Biking= won't work during winter, and I don't have the opportunity to go back to the gym after lifting weights in the evening, and it...
  8. Will do! :meanstrongfd4:

    Will do! :meanstrongfd4:
  9. Cardio before lifting and combining PMS 5-split with evening walk?

    Okay now I am on the roll so just have a couple of last questions before I can stop thinking and just continue doing.

    I've now gotten help with the last few touches on my diet so my total cal per...
  10. Finished! I have now cut my plan down to 6 meals....

    Finished! I have now cut my plan down to 6 meals. I have added my first BCAA-intake about 60 min after breakfast, which will be about 120 min before lunch. I have removed CLA and last I eat my...
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    Okay that is kind of what I figured, but very...

    Okay that is kind of what I figured, but very much appreciated to have it confirmed!

    Just to get some variety, I think I'll remove the supplements on on off-days and rather add food so I reach...
  12. Okay beautiful. Well, regarding 8 meals a day. I...

    Okay beautiful. Well, regarding 8 meals a day. I don't know really not for any specific reason, it's just that I get very hungry before lunch and after lunch, so it's just a personal preference...
  13. New diet plan - I invite you to critique it!

    My personal info:

    (1) Height = 184 cm / 6.03 ft
    (2) Weight = 100 kg / 220 lbs
    (3) Age = 26
    (4) Training goal = Reaching about 90 kg / 198 lbs and feel good about myself.
    (5) How many times...
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    Eat the same on off-days as workout-days?

    Hi guys,

    So I just created my new diet plan and have used it for just a week. Everything is going smoothly, but I did stumble upon something that I couldn't see any logic to, so that's why I'm...
  15. Okay beautiful. I will still consider another...

    Okay beautiful.

    I will still consider another routine because if I have two routines I like with different approaches it would be much easier for me to maintain the periodization of weight...
  16. My goal now is just to lose the fat, but since...

    My goal now is just to lose the fat, but since there isn't any difference in what routine I use I guess I could stick with PMB. Thanks dude!


    The reason for changing is because I thought you...
  17. Been on PMB 5 - change to fat loosing workout?

    Hi people, :)

    Would changing my workout routine help me lose my remaining weight?

    I have been on the PMB 5-split for about 4 months now I reckon and it has worked quite well. Gained weights +...
  18. Power Muscle Burn 5 Split - considered a "hard" routine?

    I have done this for a few weeks now, and keeping track of every repetition on every exercise through Jefit on iPhone. Now I'm starting to read up on other work out routines, and on a few of them -...
  19. No I don't want to get skinny, because when I was...

    No I don't want to get skinny, because when I was at that point in my life it worked fine because I was playing football. Still I didn't think I looked healthy, and I would actually rather have my...
  20. Okay - so I'll start measuring. ...

    Okay - so I'll start measuring.



    Something I eat is bound to contain sodium I guess, but I just can't belive that intake of sodium will weigh bigger than my efforts in the gym and my efforts...
  21. The 7 workouts last week was a one time incident...

    The 7 workouts last week was a one time incident - I have mainly worked out 5x the other five weeks. Regarding stress it's just ordinary man in the street-stress I guess, so nothing particular here.....
  22. So now I am at the point where to me, BMR is some...

    So now I am at the point where to me, BMR is some ****ing bull****. Plain out bull****.

    I have now for WEEKS been HARD on my diet, calculating EVERY kcal. I have followed advice on MAX 2700 kcal,...
  23. The M&S BMR-calc factors activity? Because with...

    The M&S BMR-calc factors activity? Because with my activity my BMR is 3388 kcal. That is with moderate activity. If I select none activity the BMR changes to 2623 kcal.



    Well I think this is my...
  24. I see, this is what I was thinking. That is why I...

    I see, this is what I was thinking. That is why I this week adjusted my kcal daily down to 2300. Still eating clean, no junk or stuff like that. Hit the scale today, and god damn I gained again.
    ...
  25. Gained weight after following BMR - patience or adjust?

    Had a thread earlier where I got some tips and help so that I could reach my goal and loose some weight.

    I am currently on the Power Muscle Burn 4-split, so this is pretty much my workout...
  26. Hi guys. So I'm now done with my first week...

    Hi guys.

    So I'm now done with my first week where I managed to but in the following each day avarage:

    Kcal: 2700
    Protein: 165 g
    Carbs: 200 g
    Fat: 100 g

    In my first weigh-in I lost about...
  27. The fat works well now, because I eat salmon for...

    The fat works well now, because I eat salmon for lunch and eggs for evening supper. Protein also is at max every day. I am only struggling a bit with carbs which is to low, but I'll try get in more...
  28. Okay, you are the expert so I won't even think to...

    Okay, you are the expert so I won't even think to argue :cool: 2888 kcal per week it is. And max 2lb loss, that would be about 1 kg.

    One more thing, I created another post on this but maybe...
  29. Question regarding how my body will be shaped..

    So I'm doing the 4-split Power Muscle Burn program, with an addition of one day with cardio. My diet is also controlled and I'm trying to do it clean.

    The thing is I am about do drop another 10...
  30. Thank you so much for helping me with this. Just...

    Thank you so much for helping me with this. Just have a few more questions:

    1. How much weight will I lose with a 500 kcal deficit? Could I f.ex go down to 2500 kcal a day?
    2. I read on the forum...
  31. Oh sorry, forgot that part. This is my stats: ...

    Oh sorry, forgot that part. This is my stats:

    Weight: 100 kg
    Height: 184 cm
    Age: 25
    Gender: Male

    Since I'm running the 4-split PMB program I selected moderately active, and the daily kcal...
  32. Thanks to HDJoe and rantorcha. I'll think I'll...

    Thanks to HDJoe and rantorcha. I'll think I'll just try the Zerchers-method, if that doesn't work I'll try the DB Squats. Sissy Squats looked funny, hehe, but I'll keep'em in mind.
  33. Serious with diet, but a few Q's about kcal.

    I'm currently doing the 4-Power Muscle Burn program, and trying to run a clean diet along with it. In short terms, this is my eating schedule:

    Breakfast = Oat Meal (115 kcal)
    In-between snack =...
  34. 4-Power Muscle Burn - Front Squat Substitute?

    So guys, I started out the 3-Power Muscle Burn program and I absolutely loved it. So I decided to go with the 4-split instead and I'm slowly working my way forward, and logging every weight lift...
  35. Shawn's 3 Day Power MB - substitute for Hammer Strength Bench Press?

    This is the program.

    My GYM has all kinds of machines, but this one it doesn't have. It only has the Hammer Strength-machine where you **** instead, but this won't be a press exercise for chest...
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