@vitilcu thanks mate 👍

answered my question before i could ask it :) cheers pal, good luck for the next 11 weeks

@Mattyboy330 No problems bro! And thanks, you as well!! Let's kill it and get some gainsss!

Needing more help with my nutrition! At the end of the first week on the scales I've put on close to 2kg (4.4lb). I'm assuming that's far too much?

The macro calculator on this website was indicating 3135 kcal as my lean muscle gain goal. I've averaged slightly less than 3100 kcal this week. I'm also doing Intermittent Fasting.

I was thinking I should take this back to 2900. Does this sound reasonable, or should I cut back a little more?

Great job bro! im feeling leaner too. Hope it shows in the pics i post

Hey Scott and everyone else! I just joined the challenge yesterday. I found the first routine great but Due to lack of equipment in my gym I couldn't do the decline crunch as per the routine. I opted to do some hanging leg raises with the same rep amount per set and mainting the resting time. People at my gym were not happy with me using the Lat pulldown set for the crunches and the incline bench was used for a long time by a group working out. If I run into a situaiton again with my friends what alternatives would you suggest?

Hey guys I'm a day behind with the program. I did Legs yesterday but was unable to do the Barbell Glute bridge. I couldn't fit under the bar and once i stacked it on some weights to get under it that way it was painful on my hips/legs. I used 20kgs on each side and I don't have a workout buddy. I was wondering if there's an alt to this workout?

I'm technically coming into this contest late, though I've really been doing it from the start, I just hadn't actually had a chance to get pictures taken, uploaded, and sign up, sad as that sounded. I'm excited to be part of this contest, as I would really like to transform my body. As you can see, I have pretty puny arms, and last time I tried to go for my max bench press, it was only 155. Also got too much body fat in my gut, swear I don't drink very much at all, though. Would like to change my physique and abilities, and as I'm finally out of Planet Fitness and into a really good facility, I'm hoping I'll see more results. I did a deadlift for the first time last week (Planet Fitness does not have any free weight bars, and even if they did, they would probably kick you out for doing a dead lift), and am looking forward to implementing new exercises and a more serious meal plan. But it looks like a lot of you are seeing great progress already, and that's inspiring!

Updated my photos ... my wife's going to do my measurements tomorrow ... scale sales I've dropped 4.5lbs. Its weird I'm used to only doing monthly checkins ... weekly is going to take getting used to. Dude I am super pumped about this challenge and the friends I've made.

Killed it and then some ... even found someone to spot me in less than 2 minutes. Last time took forever, this time the 24 Fitness Gym employee actually stopped what she was doing and helped. HUGE difference.

I found with past expierence you need to use 45lbs plates for this exercise or you wont get under the bar. As for alternatives, I would say anything that really activates the glutes, like the glute kickbacks.

Nice!! Ya a spotter makes a huge difference indeed, I usually work out with a girl I'm training atm and she can't really spot me. Which I guess motivates me more to not drop the weights on myself hahaha ;D finally doing 225 for reps after a few crappy weeks though :D

Yeah I used 20kgs on eachside but im still to small for me had to roll them on to a 10kg weights to get under them. But thanks I'll have a look see some alts

so much truth in this... also I love this pic Gohan always been my favorite character =) even as a crying baby, and a whimpy grownup

Hit my first full week today. I am a little behind by a week but feeling great will have to get pix up. Skulp says I am down 3% body fat after a week, might have to start scanning daily IDK but I am eating good IMO and felling great.