User Posts: Rob Young
Fitness Savvy has produced the most comprehensive guide to the best home multi-gyms in the UK for 2020. We looked at over a thousand online user reviews to ...
Rob Young 
The following article was selected as the winner for Fitness Savvy's 2019 Scholarship Award. This submission was received from Ashwin Venkatakishnan, who is ...
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Protein is the most essential nutrient for building muscle. When trying to gain mass, no matter how many hours you spend in the gym, you won’t get the results ...
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You may have heard that bulking is a bodybuilding necessity, and that it doesn't have to be "clean". In some cases, this might be true. But for most of us, ...
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York 20kg Cast Iron Dumbbell Set
From £61.99
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 ?
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!
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
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.