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  1. kkiniaus

    getting big not strong

    yes! rest and other recovery such as foam rolling or stretching...the more flexible the more nutrients can be absorbed!
  2. kkiniaus

    getting big not strong

    yes increase your macros! im assuming your a guy?...Thats almost as low as I eat as a girl!
  3. kkiniaus

    getting big not strong

    agreed you dont have to lift heavy to get big...love some of ben Pakulskis stuff too...and Tom Plats
  4. kkiniaus

    Weight Loss/ Lean Muscle Diet input

    I agree with driventolift...calories may be too low too quickly...even if you want to see results quickly remember anything you do drastically you basically need to keep doing to maintain (unless you then reverse diet back). Putting carbs around training (instead of when out from alcohol) will...
  5. kkiniaus

    Leangains carbs and fiber

    Agree cals sound quite low. To be honest I never count green vegies as calories I let myself eat as many green vegies as i like such as brocolli, beans, spinach (i find if anything they take more energy (cals) to eat than they actually are calorie dense and to be honest i usually wont eat a...
  6. kkiniaus

    Should I add refeeds?

    Start with cleaner options so you can track the reaction of the reefed more accurately, which can also help to eliminate the possibility of any intolerances (that could possibly be hindering progress). Each week depending on progress increase or decrease carbs as montego said. The leaner you...
  7. kkiniaus

    What is 'GI' and a List of Common Foods

    Lemon in warm water first thing in the morning is great too for doing this as well as alkalizing affects and love the Cinnamon on food as well (tastes good too)
  8. kkiniaus

    What is 'GI' and a List of Common Foods

    Great post Mullet! Although frustratingly not only the cooking but also what specific foods you are eating it with eg. if your eating fats or protein with your carbs, again the GI is altered! Unless you literally sit there and eat only 1 food per meal without processing it at all the GI will...
  9. kkiniaus

    Abs advice!

    More Bro science BS!! Dont worry about the time of day, worry about when your training is, total calories for the day/week and macro tracking. I.e. Doesnt matter if you eat 10000g of carbs before or after 2pm you will still gain bodyfat! Having lower carb days on non training days then...
  10. kkiniaus

    Body fat estimate please

    Oh she sounds awsome! Will try and check out some of her posts :)
  11. kkiniaus

    Body fat estimate please

    That was quick! :p
  12. kkiniaus

    Body fat estimate please

    Hey hey no drama here haha just enjoy learning and putting in input where i can! :) Thanks for the welcome! :)
  13. kkiniaus

    Body fat estimate please

    Haha il take this as a compliment...who is mags? :)
  14. kkiniaus

    Body fat estimate please

    Ooops forgot to "quote" reply lol ....... Oh hey veteran ;) yep newby to forums, studying medicine and ifbb bikini competitor [emoji123]
  15. kkiniaus

    Body fat estimate please

    Oh hey veteran ;) yep newby to forums, studying medicine and ifbb bikini competitor [emoji123]
  16. kkiniaus

    Body fat estimate please

    Looking great! Around the 8 or 9 mark but obviously caliper or dexa scan would be more accurate :) Bulking approach advice: increase carb intake, can lower or keep protein same, moderate fats (timing depending whether you intend to use slin or not, not sure if that is natty approved ;)) would...
  17. kkiniaus

    wife help please

    "cycled keto" or "carb cycling" is very beneficial for woman as the glucose from the carbs will be utilised for training and not stored as fat: e.g. -low/or no carb days and higher fats/protein on less strenuous days THEN -higher amounts of carbs and less fats on heavy lift days -DO NOT...
  18. kkiniaus

    Is this normal?

    Very common, especially in active women( under 15% - not specifically a number thing though) or women on certain diets. -Usually due to hormonal fluctuations. ie. less body fat usually means lower oestrogen levels. -Many woman find once they reduce exercise or increase food or supplement...
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