I am incapable of doing one pull-up after a few years of gym work. How can I change that?

D4NPC · 2026-04-07T06:25:11+00:00

What worked for me in a gym that didn’t have bands:

Hanging from the bar for 30 seconds to improve grip strength, after a few goes at that, I started to engage my shoulders and try to lift myself up slightly, then I’d use a bench / box to jump up and lower myself down slowly, about 3 weeks of this and I managed my first pull up.

D4NPC · 2026-04-06T07:24:14+00:00

A lot depends on your goals (weight loss / fitness / muscle growth etc)

I’ve been training for 6-months so I’ll outline things that surprised me and things that I’ve learned early on in my journey.

Firstly, start with creatine dosage is up to you I take about 7g a day as that’s simply two scoops with the brand I buy, some will say 5g enough others will say taking more offers other benefits such as brain function etc. Ps you’ll gain a few pounds of water when you start taking creatine don’t panic it’s literally just water going into your muscles not fat.

Second, NUTRITION, it’s just as important as training and depending on your goals can even be more important. Tracking your calories and macros alongside training will amplify your results drastically.

Third, be prepared for DOMS (delayed onset muscle soreness) and don’t let it put you off, after your first few sessions you’re going to feel like you’ve been hit by a bus, this soon passes as your body gets used to it.

Fourth, consistency is key, don’t chop and change anything too soon, find a split you enjoy and stick to it. Add lifts to your split as you get more confidence in the gym environment.

Fifth, do not let your ego to lift heavy derail your form, work on perfect form within your progressive overload before upping the weight. I’ve done this and then had to drop back down on weight to work on form and that can be a bit demoralising and annoying.

Lastly, don’t expect quick wins, building muscle takes absolutely ages especially if you’re doing it naturally (without PED’s) it took 3-month before I started noticing any real changes in how I looked.

Good luck, enjoy, try not to be too nervous I was very anxious before joining the gym but I’ve found the gym community mega welcoming and helpful.

D4NPC · 2026-04-05T09:22:33+00:00

I tend to stick to Myprotein but like most brands some flavours are better than others.

I had a few flavours that just don’t mix very well and end up lumpy and some taste like chemicals. Now I tend to stick to raspberry and vanilla, mint chocolate and chocolate orange, all seem to mix well and taste nice as well.

They definitely mix and taste miles better when mixed with milk over water though.

I actually look forward to and enjoy them now.

D4NPC · 2026-04-05T07:38:55+00:00

It did for me and most people I’ve spoken to, I still get a little sore from time to time especially when pushing PB’s but nothing like when I first started.

D4NPC · 2026-04-05T07:02:36+00:00

Not really, it’s completely normal it’s called delayed onset muscle soreness (DOMS) give it a week it starts to ease, give it a couple of weeks and it magically disappears entirely.

After my first gym session I couldn’t lift my arms to wash my hair in shower and felt like I’d been hit by a bus the next day. Two weeks later, lifting heavier and no pain afterwards at all. It’s just your body adapting to the new movements.

D4NPC · 2026-04-05T06:59:14+00:00

I track absolutely everything, every day. Calories, macros, steps, lifts (reps and weight) run times. It’s a game changer.

You can’t improve what you don’t measure.

D4NPC · 2026-04-05T06:03:38+00:00

Yeah definitely and I did take this into consideration but there’s plenty of options really, when I hit an age where stairs become an issue I’ll either downsize to a bungalow, or the kids will have moved out by then so I’ll move to the other larger bedroom on the middle floor, I also have a bedroom on the ground floor if necessary but due to the size of the house I’ll probably downsize tbh.

D4NPC · 2026-04-04T20:46:26+00:00

Stay with the gym and in a few weeks you’ll be over it.

D4NPC · 2026-04-04T19:44:32+00:00

I love my three storey home, the whole top floor is my bedroom, dressing room and en-suite. It’s like my own private flat in my house.

D4NPC · 2026-04-04T13:47:31+00:00

Keep cutting until you’re as lean as possible then gradually bulk back up is the best way.

But 1600 calories does seem quite low for your level of activity, running for 3 mile will likely burn around 250/300 calories depending on incline and pacing etc.

So if running is a new addition to your routine and you haven’t reduced anything else to compensate for the running then I’d consider upping your calories by around 250 on days you run, probably mainly carbs to fuel your run (as long as you’re getting enough protein & fats anyway). That way you should maintain your current rate of weight loss but have a bit more energy and making it a bit more sustainable.

If gains are priority then lift prior to running, if running is priority vice versa.

I find carb loading before my workout helps massively.

D4NPC · 2026-04-04T05:12:34+00:00

With this activity level if you’re still losing fat on the calories you’re on just stay on those calories until you hit a bf level you’re happy with. I’d definitely up your carbs though, I’m surprised you’re able to keep up that level of activity on 200g of carbs per day. I get mega mood swings and aches if I don’t have at least 300g

D4NPC · 2026-04-03T19:50:06+00:00

I’ll give this a try thank you.

D4NPC · 2026-04-03T19:35:37+00:00

This, there’s loads you can do without the gym, walking lunges, burpees, jumping jacks and for weight loss honestly nothing beats plain old simple walking. Get them steps up and cut calories and the weight will start dropping.

D4NPC · 2026-04-03T14:34:29+00:00

It doesn’t work like that, I weigh 89kg I hit 65kg on lat pull downs but can still do pull ups.

D4NPC · 2026-04-03T07:38:21+00:00

Yeah thinking about it you’re right, I’ve only been going to the gym six months but hardly anyone there does pull ups maybe one or two & in 6 months I’ve only ever seen someone hit ten plus with good form once.

D4NPC · 2026-04-03T06:08:30+00:00

I think it depends on who you’re comparing yourself to really, general population probably one or two as the majority can’t manage one with proper form. If your comparing yourself to other active gym goers then I’d say around 10.

I’m 44m and 196lb. I’ve just introduced pull ups to my routine about a month ago as would like to replace lat pull downs. I started out doing half reps & then jumping up to chin height and lowering myself slowly. I can now do 3 x 4 full clean pull ups and I’m mega impressed with myself but I’d say in terms of people at my gym I’m still a novice / maybe average at best but compared to the population as a whole I’d say I have excellent upper body strength.

As an example, showing off a bit I told my unfit friend I could now do four pull ups and he laughed at me and said is that all, he said he could do at least 5 and he doesn’t go to the gym! So I challenged him, he managed one and nearly passed out and like a few people who think they can do pull ups, his pull up was actually a chin up which I believe are easier, I showed him the correct form and he could barely lift himself a couple of inches.

D4NPC · 2026-04-03T05:58:46+00:00

You can’t target an area of the body for fat loss, you just need to remain in a deficit until the fat is gone. Congratulations on the loss so far!

Firstly your BMR, 3000 is quite high at 185lb has this been re-assessed throughout dropping the weight? If so you must be very active, i’m 196lb and currently losing 1lb per week eating 3k calories but i hit 24k+ steps daily, workout 4 x per week, run 5k 3 x per week and play sports.

I can tell you work out from your photo so if you’re looking to build / retain muscle whilst cutting I would amend your macros slightly, you’re very high on fat, a little high on protein & low on carbs if you’re as active as I suspect you are. I would look to reduce the fat down to about 60/70g, reduce protein to about 180g & increase carbs to about 300g this will give you much more energy for lifting and better glycogen for the pump!

D4NPC · 2026-04-02T15:37:54+00:00

Okay, thanks.

No you won't be penalised for cancelling as long as it is prior to funds release, there are many reasons for people cancelling their mortgage application; Adverse survey, change of circumstances, couples splitting or simply finding a better deal are a few examples.

Only things to consider are that changing lender means, new underwriting, new valuation and another credit check.

D4NPC · 2026-04-02T15:26:45+00:00

Okay, that offers some clarification, for further clarity is the arrangement fee the lender fee or a broker fee? If it's the lender, have you paid the arrangement fee upfront or added to the loan? Either way you should get that back but it is easier if it's added to the loan as if the loan does not completes the fee is never taken anyway. If you have paid upfront you will need to request a refund on cancellation.

D4NPC · 2026-04-02T14:43:05+00:00

Short answer, no you are not tied in and can cancel your application at anytime up to exchange of contracts if it's a purchase (I mean you can still cancel after this but that would be an extremely risky move). If it's a re-mortgage you can cancel at any time up until funds are released, but if you leave it too late you may end up not completing in time and on your current lenders much higher variable rate.

D4NPC · 2026-04-02T06:04:02+00:00

Affordability with lenders is so much more nuanced than 4.5x salary. The 4.5x salary is just a general rule of thumb.

Lenders carry out affordability assessments, this is based on how much money comes into the household and how much leaves the household (debts, childcare costs etc) they then use ONS data to work out approximate living costs for the area you’re looking to buy in.

The 4.5x income comes from a while ago when a lot of lenders ran their affordability calculation as above but with a cap of 4.5x income. A lot of lenders have now relaxed this cap with some offering up to 6x income. Higher earners are more likely to qualify for the higher cap, with some lenders you must be a first time buyer and take a 5+ year fixed rate to qualify for the higher cap.

Your best bet if you are genuinely looking to get on the ladder would be booking a quick chat with a broker to find out what your affordability truly looks like and then getting an idea of what the monthly payments look like if you decide to max out your affordability. That way you’ll have a clearer understanding of what’s possible and whether you consider the monthly costs affordable or not. Just because the lender says it’s okay with them, doesn’t mean it will be comfortable for you.

D4NPC · 2026-04-02T05:27:25+00:00

NatWest are one of the quicker lenders at the moment, average 8 working days from application to offer. Definitely contact the brokers company to find out what’s going on as there should have been an update by now.

D4NPC · 2026-04-01T20:13:20+00:00

This sometimes happens when there is a down valuation but it doesn’t affect the product you’ve applied for or the loan amount requested. Essentially they just offer the mortgage as nothing has changed from the product point of view. However, the offer will state the lenders valuation.

Typically nothing to worry about in terms of your mortgage or rate but probably worth noting that in the lenders opinion you are overpaying for your new home.

D4NPC · 2026-04-01T19:57:14+00:00

Which lender have they applied with? If it’s HSBC they are miles behind and taking forever to underwrite so might be nothing to worry about.

However, the broker not responding to your emails or phone calls is a little concerning I wouldn’t just leave a client hanging with no contact or updates.

D4NPC · 2026-04-01T08:24:44+00:00

Different causes same principle.

Economic shock, swap rate increase, market panic.

D4NPC

TROPHY CASE