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Thanks @hippy - Fouriers looks a bit meh - would you know the name of the Irish company?

Also - SL 5x5 Facebook group seem a good bunch

I've deloaded on SL squats and rows to work on my form - warm up is fine - start added bigger weights and it all goes to pot. Ho-hum, patience was never my forte

Cheers all
Raising kcal to 2500 for two weeks to see what happens

Thanks to this thread I joined a gym and started StrongLifts 5x5 at the beginning of Feb. I've hardly ridden a bike since though 😫

And now I need some nutrition advice please.

I'm 6 weeks into the gym life from a 3 year background of fairly rigorous cycling (200+ miles a week) and in order to improve my core and upper body strength I started StrongLifts 5x5 and am happy with how it's progressing.

But I haven't a clue how many calories I should be consuming. 3 years ago I was 100kg then I dropped to 69 kg in 6 months from eating 1200kcal a day without watching macros at all and cycling loads but that left me what's called 'skinnyfat'
I am an average club rider, did some Crits and cross (middle of the results table kinda bloke) Decent legs, skinny arms and chest with a little pot belly.

5x5 has started growing my upper body and arms but I still need to shift the belly

My GF is type 1 diabetic so is lower carb higher fat in her diet and a gym regular so have just started the same

Currently I'm 80kg and 185cm

I use Myfitnesspal and am at 2300kcal and the following macros
carb 25% = 155g
Fat 35% = 98g
Protein 40% = 250g

I eat decent food, I suppose what's called clean, very little processed or junk meal, beer only on a Saturday but not loads or mostly red wine as it's lower carbs

So the help I need:
Is 2300 kcal a day enough for 3 days gym doing StrongLifts and 1 x kettlebell class and riding a bike 100 miles on the other days?
Do I increase to give me more 'fuel' to turn into muscle?
Will my belly decrease with high fat low carb and the above training regime?
Do I reduce kcal intake or will that leave me short of energy?
Or should I revert back to normal carb protein fat %'s?

Thanks in advance

Richard 🙂

Thank you

I haz Turbos and Latex tubes. Keeping Cottons clean can >>>>>>>>>
And I work in a bike shop so clean/efficient/always new drive trains are de riguer
Pose factor>sensibility
Running out of excuses not to buy now, but ceramicspeed prices are way out of reach

y as in yes?
Or y as in why?
Or Y as in international distress signal?

Any recommendations for oversize pulley wheels and cage for DA9000 series rear mech? Don't mind bling colours, nasty logos are out

O.O.S 😔

@greenhell rep

Fred Perry track top
Sean Locke tickets
Bicycle shaped pizza cutter
Wetherspoons gift card 😂
Books
Beard soap
50 quid cash from the boss
Some ale

Very happy

Fucks sakes, I was just about to go to bed 😳😳😳😳

It's called the Beacon Road. Runs from the Wych Cutting (a KOM on the 2014 Tour of Britain) all the way to the summit of the Worcestershire Beacon.

This weeks weekend ride was actually on a weekend shock horror!
Our annual crossmas ride, mixing cross bikes, mates, real ale, rum, whisky, a brewery visit and cheese. Only 38 miles this year but 4800' climbing and an elevation profile that looks like a hospital ecg printout

Those are the Malvern hills in Worcestershire

My weekends are on a Wednesday so I rode my new bike to the top of a local hill

Nail. Head

Kinesis Racelight for winter training and commuting duties
5800
105 x Sapim x Open Pro handbuilts
SKS Bluemel 35 Ltd Eds

Rides solid and planted, I think I'll enjoy this winters riding

Put Dura-Ace 9000 on The Punisher. That's it. Done. Finished. No more spending. Ever. Finito

Put Dura-ace 9000 on The Punisher and a new set of bars, tape and seatpost. That's me done

Rapha hive mind, your assistance please. I'm after a packable jacket for getting caught out in rain/ coming off tops of mountains. I have Gabba for truly wet days, I have Pro Team Jacket for colder not so wet days and I have a Castello Squadra for emergencies and its this I'd like to replace. Its boil in the bag and the cut is very billowy.

So shortlist is:
Classic Wind Jacket
Rain Jacket
Pro Team Lightweight wind jacket
Pack Jacket

Would prefer black because Pro and I'm M in normal Rapha and Large in Pro Team and prefer a closer cut

The rank outsider is Core Rain Jacket but its very new - anyone have experiences to share?

Ta

Hopefully rides as good as it looks

Sold Crux cross bike, bought Ritchey Swiss Cross canti frameset, removed 6800 from my CAAD10, converted to 1x11 using wolftooth chainring built up at work when quiet the other day
DA9000 series purchased for CAAD for when winter shuffles off its mortal coil

Or grab her by the front bottom infront of the worlds media.... would be worth my part of the £369m which I believe is £6