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Discussion
How many extra calories are you taking in per day?

20 nuggets, 4 big macs with large fries, 2 chocolate sundaes and a diet coke please

Dirty bulk can be nasty though on the body at times.


Always the Diet Coke, wouldn't want to consume excess carbs.

I'm a human dustbin at the best of times. But I find the easiest way to clean bulk is with myFitness Pal and following the IIFYM philosophy loosely. Ideally I'd hit those macro-nutrient targets every day, but lifes to short to be that strict about it and I'm not a professional athlete so don't need to be.

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Always the Diet Coke, wouldn't want to consume excess carbs.

I'm a human dustbin at the best of times. But I find the easiest way to clean bulk is with myFitness Pal and following the IIFYM philosophy loosely. Ideally I'd hit those macro-nutrient targets every day, but lifes to short to be that strict about it and I'm not a professional athlete so don't need to be.


I've dropped 2 stone since 7th December which is pretty sweet considering Christmas and New Years and not really training either. IIFYM is quite good, unless you want to be shredded like fuck. I've found myself personally that I need to make sure my fat and sat fat isn't too high for a few days in a row, once I'm doing that it's all good and I'll lose weight.

EDIT: I've been experimenting a bit with a fasting and feeding window. Last meal at about 8pm and then don't eat again until midday the next day, so basically fasting for 16 hours everyday, although a good bit of that is obviously sleeping.

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I've dropped 2 stone since 7th December which is pretty sweet considering Christmas and New Years and not really training either. IIFYM is quite good, unless you want to be shredded like fuck. I've found myself personally that I need to make sure my fat and sat fat isn't too high for a few days in a row, once I'm doing that it's all good and I'll lose weight.

EDIT: I've been experimenting a bit with a fasting and feeding window. Last meal at about 8pm and then don't eat again until midday the next day, so basically fasting for 16 hours everyday, although a good bit of that is obviously sleeping.


A calorie is a calorie. If you find it easier to cut down your calorific intake by cutting out fat then great but theres no reason why thats a more effective method than eating at a calorific deficit and some people swear by a ketogenic diet and eating nothing but fat, protein, and veg.

Its all about finding whats right for you. Same with fasting feeding, I know a lot of people who swear by the 5-2 diet. But I know for a fact that I can't do that. I'd get to about 3o'clock on the 500 calorie day and stuff my face.

How many extra calories are you taking in per day?

20 nuggets, 4 big macs with large fries, 2 chocolate sundaes and a diet coke please

Dirty bulk can be nasty though on the body at times.


At about 4000 atm, protein shakes are helping a lot tbf. Just tough maintaining that amount whilst also training and my jobs not exactly a set routine so just making sure to always stop and make sure i have something every couple of hours.
At about 4000 atm, protein shakes are helping a lot tbf. Just tough maintaining that amount whilst also training and my jobs not exactly a set routine so just making sure to always stop and make sure i have something every couple of hours.


Christ thats a lot.

Assuming when you say training your talking about cycling?
Got a new job as assistant manager at my local branch of Sense. (charity store chain) Quite excited as it represents my first non-entry level job after working in retail for nine years now. it also has a pretty good salary considering it is a charity.
KL what do you weigh and what do you want to weigh? And why ?
Job interview tomorrow, the leisure centre I work for have opened a brand spanking new £600,000 site, so I've applied and now need to boss this interview!
Job interview tomorrow, the leisure centre I work for have opened a brand spanking new £600,000 site, so I've applied and now need to boss this interview!


Good luck pal
At about 4000 atm, protein shakes are helping a lot tbf. Just tough maintaining that amount whilst also training and my jobs not exactly a set routine so just making sure to always stop and make sure i have something every couple of hours.

Jesus Christ!

I suddenly understand why you're struggling to eat enough. That's roughly what I expend when I am at work, and I lose several kilograms per week even when I eat something each break.
Jesus Christ!

I suddenly understand why you're struggling to eat enough. That's roughly what I expend when I am at work, and I lose several kilograms per week even when I eat something each break.


Wtf do you do for work if you're burning 4,000 calories everyday?
Wtf do you do for work if you're burning 4,000 calories everyday?

I work here. I build and dismantle exhibition booths, furnish the conference halls etc. I expend about 3,500 to 4,000 calories just by walking around in that massive building for 8 to 12 hours a day, then there's the heavy lifting etc.

Basically, I expend that much because I work with my body.

Remember that 2,500 is the average for an adult male who sits on a chair in an office all day long, and that an adult male expends about 2,000 just by laying down in bed the entire day. IIRC soldiers in the field burn over 6,000 calories per day.

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I work here. I build and dismantle exhibition booths, furnish the conference halls etc. I expend about 3,500 to 4,000 calories just by walking around in that massive building for 8 to 12 hours a day, then there's the heavy lifting etc.

Basically, I expend that much because I work with my body.

Remember that 2,500 is the average for an adult male who sits on a chair in an office all day long, and that an adult male expends about 2,000 just by laying down in bed the entire day. IIRC soldiers in the field burn over 6,000 calories per day.

I feel people vastly over-estimate their maintenance calories.

I'm just above average height (5'11) and weigh~70kg. Because I weigh significantly less than average to the tune of about 16kg (despite being just above average height) the 'average' you're talking about actually equals a calorie surplus of about 200-300 calories above my TDEE more so because people vastly over-estimate the amount of exercise they actually do.

Whilst its not wrong to say that the average TDEE for a man is 2500 unless you're taller than the average then the calculation is based on the fact that the 'average' man is overweight.

It's just a case of knowing your body and trusting the scales.
Always the Diet Coke, wouldn't want to consume excess carbs.

I'm a human dustbin at the best of times. But I find the easiest way to clean bulk is with myFitness Pal and following the IIFYM philosophy loosely. Ideally I'd hit those macro-nutrient targets every day, but lifes to short to be that strict about it and I'm not a professional athlete so don't need to be.


I've used myFitness Pal, but having just read on IIFYM that you're not supposed to add calories back for exercising?

Need to cut a few kg, tried no carbs diet but I got a right sweet tooth so although it did drop a bit I couldn't hack it. Jumped back on my fitness pal app, it's given me a daily total of 2300 calories (put that I am highly active, as I'll be working/uni + training once or twice day), so that's pretty manageable. However today for example I added 40 minutes of indoor football which gives me back 400 calories or so.. Do I follow that or what IIFYM says? Only had 6g sugar left before adding it

Feel so manly counting calories
I've used myFitness Pal, but having just read on IIFYM that you're not supposed to add calories back for exercising?

Need to cut a few kg, tried no carbs diet but I got a right sweet tooth so although it did drop a bit I couldn't hack it. Jumped back on my fitness pal app, it's given me a daily total of 2300 calories (put that I am highly active, as I'll be working/uni + training once or twice day), so that's pretty manageable. However today for example I added 40 minutes of indoor football which gives me back 400 calories or so.. Do I follow that or what IIFYM says? Only had 6g sugar left before adding it

Feel so manly counting calories


If you're setting yourself at 'highly active' then no. Its giving you a calorie count that is taking into account the amount of exercise you do, if you then make subtractions on myFitness pal for the exercise you're doing then you're effectively double counting all the exercise you do.

I've had success with setting my activity level to sedentary to account for the general effects that being alive has on calorie consumption and then making deductions for exercise on top of that which might be an idea if you've got something like a fitbit thats going to track calories more accurately than a calculator.
If you're setting yourself at 'highly active' then no. Its giving you a calorie count that is taking into account the amount of exercise you do, if you then make subtractions on myFitness pal for the exercise you're doing then you're effectively double counting all the exercise you do.

I've had success with setting my activity level to sedentary to account for the general effects that being alive has on calorie consumption and then making deductions for exercise on top of that which might be an idea if you've got something like a fitbit thats going to track calories more accurately than a calculator.


Ahh yeah fair play, makes sense. Changed it to that. You can still eat over 1500 calories (or whatever it gives you), if you exercise as it adds calories back right?
Not bad on the calories front, more on the macro's though with sugar surprisingly over today. Fuck all to drink that tastes nice and hasn't got any/much sugar
Ahh yeah fair play, makes sense. Changed it to that. You can still eat over 1500 calories (or whatever it gives you), if you exercise as it adds calories back right?
Not bad on the calories front, more on the macro's though with sugar surprisingly over today. Fuck all to drink that tastes nice and hasn't got any/much sugar


I'm a little drunk but I'm not sure what question you're asking?

And I try and drink nothing but water and Green Tea, but I'm lucky that I prefer Diet Coke to Coke I guess (although I fucking love Irn Bru and the sugar free version tastes like shite).
I got addicted to Diet Coke the last time I did a diet.
31 hours until the girlfriend gets into Brisbane after 10 weeks apart.

Have to admit I've not been this excited for anything in a good length of time!!

Thanks man! Felt I bossed it, now its just the waiting game
I'm a little drunk but I'm not sure what question you're asking?

And I try and drink nothing but water and Green Tea, but I'm lucky that I prefer Diet Coke to Coke I guess (although I fucking love Irn Bru and the sugar free version tastes like shite).


Saying you try and drink nothing but water and Green Tea whilst in the same breath admitting you're drunk

I got an interview, well, an assessment centre on Friday! Absolutely bricking it. Have to give a presentation and I hate giving presentations.
Saying you try and drink nothing but water and Green Tea whilst in the same breath admitting you're drunk



I dare you to try and watch a United match sober at the minute.

I got an interview, well, an assessment centre on Friday! Absolutely bricking it. Have to give a presentation and I hate giving presentations.


For your PhD? Got my offers without having to interview for them thank god. Just waiting to hear on funding now.

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I dare you to try and watch a United match sober at the minute.

For your PhD? Got my offers without having to interview for them thank god. Just waiting to hear on funding now.


Fingers crossed for your funding! But no, this assessment centre is for a job. I didn't make the shortlist for the PhD I applied for unfortunately. Gutted because I really wanted the project it was on.
Fingers crossed for your funding! But no, this assessment centre is for a job. I didn't make the shortlist for the PhD I applied for unfortunately. Gutted because I really wanted the project it was on.


Ah thats a shame, take it it was for an advertised position then, rather then a topic you chose yourself?
Ah thats a shame, take it it was for an advertised position then, rather then a topic you chose yourself?


Yeah it was a fully funded study at Leicester, looking at a nickel sulphide deposit in Zambia. But never mind!
Yeah it was a fully funded study at Leicester, looking at a nickel sulphide deposit in Zambia. But never mind!


Ah shame. I guess the advantage for me so far has been that no university in their right mind will turn down a PhD application if they don't have to fund it themselves, its free money for them basically all down to the AHRC decision now.
Do you actually burn much calories from excercising? I used to have a Nike running app, and like 6 mile runs never seemed to burn anything too significant?

Do you actually burn much calories from excercising? I used to have a Nike running app, and like 6 mile runs never seemed to burn anything too significant?


'You can't outrun a bad diet'

I'm not sure what you mean by significant. A 10k jog burns about 700 calories which is a over a 1/3rd of my allowance. On the other hand it takes the best part of an hour for me and I can eat that in probably under 5.
Yeah I thought it was a lot less. like 100 calories or something shit.

Anyway I'm gaining weight like fuck. Up to 194 pounds.
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