User Posts: Rob Young
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One of the most common questions you will hear when you start working out is this: "Can you lose fat and gain muscle at the same time?" Well, the answer is ...

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At Fitness Savvy, we are building a database to cover everything you need to know from fitness and nutrition to workout advice for all goals – be it weight ...

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Wondering how the guy on the front page of the latest fitness magazine looks so good and want to have a body just like his? Well, the sad truth is – you may ...

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There are universal dieting rules that everyone should follow: eat more fruit and veg, less fast food and takeaways, don't drink hydrochloric acid, etc. ...

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Branched-chain amino acids (BCAAs) - are often hailed in the fitness industry as essential if you are serious about results. But are BCAA supplements really ...

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How much protein per day is required to build or maintain muscle mass? In order to make life easier, Fitness Savvy has developed a unique protein calculator ...

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Not every article here at Fitness Savvy is going to be War and Peace! However, while considering the importance of sleep we decided to keep this one short and ...

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How much do you bench, brah? No, seriously, how much do you bench?! Well, whatever it is, you're likely to improve it significantly by chugging down a ...

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Are you spending hours each week curling dumbbells and pumping out skull crushers? Are you sceptical when someone says you can build bigger guns without arm ...

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I started a blog on here documenting my progress during my German Volume Training routine. With a few hiccups along the way, I'm not totally convinced that my ...

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Browsing All Comments By: Rob Young
  1. The issue here, is that people who think they are 12-14% body fat, tend to be nearer 20%. Everyone underestimates how much fat they are carrying. I am also 35, so naturally carry more internal fat.

    Here is a picture of me at 23% body fat. So, when I started the bulk, I was a couple percent less than this. As you can see, some of the comments say they think the calipers are more accurate which say 13%. I have been cutting for about 8 weeks at the moment, and am what most people would call “ripped” by now, but am still around 19%. WIll post picture of what this looks like in “good” lighting so you can see for yourself 🙂

    https://bodyspace.bodybuilding.com/photos/view-user-photo/104327466

    The point of this article, is that most people are increasing their calories way too much when looking to add mass – commonly 500 per day which will just get you fat, no matter what your body fat percentage to start with- unless of course you are already pretty big and your maintenance calories are like 4,000-5,000 per day. Looking at my picture, the vast majority of people would say I was about 15%, and say “bulk”. I don’t have a belly, I have definition, the lighting is poor in this picture, but this is what 23% body fat on me looks like.

    Also, many people underestimate their body fat percentage, so in most cases people would look in the mirror, see what I see now and think – I need to put on some size!

    If I am to cut to 12% body fat, I need to loose another 20lbs. I would look ill if I lost that amount of weight 😉

  2. Hey Adam,

    Just looking at your site – it looks pretty cool! To be honest, I did a lot of research but didn’t come across your site. Now I know about it, I have added it on to my list to properly look at to consider for next year’s list.

    Hope you have a fantastic 2019!

  3. Hey George,

    I do have a pic from before I started – will dig it out and add it. Before and after pictures can be manipulated, and never tell the full story. While I get the before pic, I will link to pictures of my body scan, and the after pics:

    The first is the article about body recomp, which has the scan pictures:

    https://www.fitness-savvy.co.uk/build-muscle-and-burn-fat-body-recomposition-facts/

    Here is a pic of me after:

    https://bodyspace.bodybuilding.com/photos/view-user-photo/104327466

    Let me know if you have any more questions.

    Thanks,
    Robin

  4. Hey Hassen,

    I was training with 2 x upper body and 2 x lower body per week, once for strength and once for hypertrophy, like this:

    Day 1 – Upper Body Hypertrophy
    Day 2 – Lower Body Hypertrophy
    Day 3 – Rest
    Day 4 – Upper Body Strength
    Day 5 – Rest
    Day 6 – Lower Body Strength
    Day 7 – Rest

    Hope this helps!

    Robin

  5. Hey Lisa, not much really needs to change. When I researched body recomposition, the theory behind it worked for both males and females. When I first started I think I actually managed 3 sessions in the first week because I was new to it after some time off. So maybe the first couple of weeks you might lift 2 to 3 times per week to get back into it.

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