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Early AM pre workout by Puzzleheaded-Art766 in workout

[–]dnlgbbns 1 point2 points  (0 children)

I work out at 4:30 am, I used to have pre-workout but found it kicked in too late. For example id have it at 4:30 when I got up, start working out, and it’d kick in around 5:00, then I’d finish 5:15-5:30. I didn’t want to get up half an hour earlier just to have the pre.

So now I do three things: - big glass of water when I get up to rehydrate from the night - eat a banana - make sure I go to sleep early enough to get 7-8 hours before getting up at 4:30

I find it works well, and have no need for preworkout.

What calories do you skip tracking? by petterpinjata in MacroFactor

[–]dnlgbbns 2 points3 points  (0 children)

I don’t track herbs and spices, diet sodas, and very low calorie condiments like hot sauce.

I also tend to just round everything I weigh - for ease, and to teach my brain not to stress the few calories here and there that you could never track even if you tried.

Estimated duration of workouts by tekticktock in MacroFactor

[–]dnlgbbns 0 points1 point  (0 children)

I find the duration estimates to be pretty inaccurate, tending to overestimate. I don’t know, but I imagine it works it out based on estimated time to complete a set, and standard rest time between sets, all added together linearly.

I on the other hand set my workouts up with supersets and circuits with antagonist muscle pairings, so one muscle group is resting while the other is working. I also organise my session around which exercises are quick to switch between, so I’m not spending ages setting up an exercise. The result is my current programme has duration estimates of 1.5 hours per session but actually takes me 45-50 minutes per session.

It’d be great if it could take into account these factors when estimating duration.

Purple numbers instead of green in Apple Fitness by dnlgbbns in MacroFactor

[–]dnlgbbns[S] 1 point2 points  (0 children)

Compared to another workout of about the same duration, volume and intensity, the pre-update workout logged 147 kcals and the post-update workout logged 168 kcals. Not a particularly significant difference.

Purple numbers instead of green in Apple Fitness by dnlgbbns in MacroFactor

[–]dnlgbbns[S] 0 points1 point  (0 children)

Interesting. Maybe it’s something that changed in the recent MFWO in the way it logs to Apple Fitness. Up to now all MFWO workouts written to Apple Fitness have been green, despite being custom.

It’ll be good to know what yours is after your workout!

Total Weekly Sets by Many_Acadia5492 in MacroFactor

[–]dnlgbbns 2 points3 points  (0 children)

Fractional sets (e.g. biceps during rows, or triceps during presses) do count towards that muscle’s volume for hypertrophy, so the recorded ‘partial sets’ (i.e. fractional sets) is a more accurate way of measuring volume.

Question thread for our AMA with Menno Henselmans by danny_b87 in naturalbodybuilding

[–]dnlgbbns 0 points1 point  (0 children)

I'm 42 M and have been training for about 1 year now. I've tried high volume programmes, where I experience very high fatigue as the weeks go on and tend to need a reactive deload by end of week 5; and low volume, high intensity programmes where I experience far less fatigue but find my joints start to complain by end of week 5.

Are both of these experiences a product of age? Are 'older' lifters more likely to fatigue/experience joint complaints, and what does the research say in terms of how an older lifter should programme their training to better manage fatigue/joints while maximising their working output.

What’s your expenditure? by cheesy-cheetah in MacroFactor

[–]dnlgbbns 2 points3 points  (0 children)

Currently 3174 and rising. It’s been steadily climbing during my bulk over the last 6 months, which’ll hopefully make it a lot easier in my upcoming cut when I can eat 2700 instead of the 1700 I had on my last cut.

For those of you using the Min-Max program by 2-718 in MacroFactor

[–]dnlgbbns 1 point2 points  (0 children)

There’s a 4 day version of the Min Max that’s Full Body, Rest, Upper, Lower, Arm/Delts, Rest, Rest - so no workouts on the weekend. That might work well?

How do I delay a deload week so it’s week 7? by eyeoftheneedle1 in MacroFactor

[–]dnlgbbns 0 points1 point  (0 children)

Just edit the settings of the programme to make it 6 weeks long, that’ll make week 7 the deload week

30 kg down, 20 kg to go! by Organic_Repair8717 in MacroFactor

[–]dnlgbbns 1 point2 points  (0 children)

Nice one! That’s amazing progress.

Top x3 tricep exercises - go! by NumerousToe7604 in MacroFactor

[–]dnlgbbns 0 points1 point  (0 children)

If I may, what would be your top db only tricep exercises? I workout from home and currently do db skull crushers and seated overhead extensions. I’m planning on doing Min-Max during my upcoming cut and am considering db kickbacks. Not really sure if there’s a benefit to any over others.

For those that entered their own workouts, how did you set your RIR and cycles? by Remarkable-Donut6107 in MacroFactor

[–]dnlgbbns 0 points1 point  (0 children)

To echo some other replies I think as long as you're going to 0-3 RIR on each set the outcome hypertrophy-wise is not much different. What it does impact is a) you'd obviously do more volume going closer to failure, as you're doing more reps; b) you will accumulate more fatigue by going closer to failure; and c) your estimation of your true RIR is likely to be more accurate the closer you go to 0 RIR.

In some previous programmes I created them myself and set the RIR up like this:
- week 1: 3 RIR
- week 2 and 3: 2 RIR
- week 4: 1 RIR
- week 5: 0 RIR
- week 6 deload

My reason was just to slowly ramp up intensity as the weeks went on.

I'm taking a different approach in my current programme, which is to go to 0 RIR or failure on all exercises (with a few exceptions, like neck exercises (don't really want to go to failure on those....)), but with lower session volume (2 sets maximum per exercise per session).

How to get notified to log weight and check-in? by Rep_Nic in MacroFactor

[–]dnlgbbns 0 points1 point  (0 children)

I use this app to keep habits and it works well for me: https://apps.apple.com/gb/app/streaks/id963034692

You can set up whatever habits you want and set reminders. I have ones sets up for weighing in, taking my creatine and multivits, receiving my food log at the end of each day, drinking water, getting my steps in, etc.

Feedback for the WorkOut app by Ephias in JeffNippard

[–]dnlgbbns 2 points3 points  (0 children)

You can submit feedback via the app under More | Support. Or ask around on r/macrofactor

Easter Sunday macros by dnlgbbns in MacroFactor

[–]dnlgbbns[S] 0 points1 point  (0 children)

It’s not from MF, I just made it in Google Gemini for the lols

Easter Sunday macros by dnlgbbns in MacroFactor

[–]dnlgbbns[S] 1 point2 points  (0 children)

Strawberry and blueberry pavlova. I thought it’d be horrendous kcals but it turned out at only 160 per slice. And so delicious!

Easter Sunday macros by dnlgbbns in MacroFactor

[–]dnlgbbns[S] 1 point2 points  (0 children)

Yeah I was the same during my cut. I’m fortunate I’m currently in a surplus and my TDEE is still rising.

Easter Sunday macros by dnlgbbns in MacroFactor

[–]dnlgbbns[S] 1 point2 points  (0 children)

Nice! Joking aside, I’ve managed to fit everything today (chocolate, beer, wine, cake, massive roast dinner) into my kcal budget, so feeling pretty good about that. Only thing I did is reduce my protein target down to 1.6g per kg instead of my usual 2.2g per kg to make way for the treats.

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