Father's Day Q&A

SideSteel
SideSteel Posts: 11,068 Member
edited December 2024 in Getting Started
So first of all I know that these threads can get fairly aggressive anytime someone comes in here like "Hey got any questions? I'll answer them for you!"

Because usually people are like "who the f are you and why do I care what YOU think?"

And that's fair.

But anyway, I'm a former personal trainer (NASM, lapsed in 2016 -- currently studying for Shredded By Science in their first student intake) and I'm also an online coach. I work with mostly general population people who just want to get in shape, along with some competitive powerlifters.

I've also been an active member of MFP forums for several years.

Anyway, if you have any quick questions I'll answer them if I can.

Have a great day everyone!

Replies

  • AndrewD315
    AndrewD315 Posts: 57 Member
    Ok, question BCAA, expensive waist of money or could I benefit from adding in? Background; been in deficit for more or less 14 months and lost 131 lbs (maintained for 2.5 month between Christmas and Easter as a break). I know I cant bulk much, if at all in deficit, but I,ve seen a small amount of gain anyway. Only lifted heavy for last couple of months and get very sore borderline pain next day and was told BCAA's could help. True or do I get what I need in a good diet and don't bother? Oh will be in deficit a while longer, 219.8 this morning at 5-11.25, thinking 180 to 190 but going to take a look at 2 bills in mirror and open diary, thanks.

  • SideSteel
    SideSteel Posts: 11,068 Member
    AndrewD315 wrote: »
    Ok, question BCAA, expensive waist of money or could I benefit from adding in? Background; been in deficit for more or less 14 months and lost 131 lbs (maintained for 2.5 month between Christmas and Easter as a break). I know I cant bulk much, if at all in deficit, but I,ve seen a small amount of gain anyway. Only lifted heavy for last couple of months and get very sore borderline pain next day and was told BCAA's could help. True or do I get what I need in a good diet and don't bother? Oh will be in deficit a while longer, 219.8 this morning at 5-11.25, thinking 180 to 190 but going to take a look at 2 bills in mirror and open diary, thanks.

    First of all HUGE congrats on your losses, that's exceptional!

    Soreness can potentially be attenuated with sufficient protein intake but even with sufficient protein it's possible that you'll still have muscle soreness depending on your training program.

    Typically if I have a client with excess soreness the first place I tend to look is at programming to see if they are just using too much volume.

    Novel stimulus will typically cause quite a bit of soreness as well, so when you first begin training with weights, EVERY stimulus is novel and as such you'll likely be quite sore until the repeated bout effect kicks in and some of that soreness is mitigated. Increasing training frequency can also help soreness.

    But to your question about BCAAs, the most recent stuff I've read and listened to would suggest that BCAAs are conditionally beneficial.

    Those conditions being:

    1) Inadequate protein intake and/or distribution.
    2) Fasted resistance training.
    3) In limited cases, missing the leucine threshold. For example a vegan selecting protein sources that have a low leucine content -- in this case BCAA supplementation could have potential benefits.


    Other than these cases I wouldn't recommend BCAAs.

  • amber914137
    amber914137 Posts: 19 Member
    I have a ? I am a 25 yr old woman who somehow managed to get to 226 lbs ;( well I drink a ton of pop well I gave that up actually like today! I can't stand being this big anymore and I was thinking about doing a all protein diet (JumpStart) for the next 5 days to kinda kick start things while walking 20-60 min a day.... And after the 5 days bringing back whole wheat breads, low fat cheese, whole grain pastas..... Is this a good place to begin?
  • delgrand
    delgrand Posts: 108 Member
    Do you think lifting weight with dumbbells only at home is beneficial or is it a waste of time?
  • SideSteel
    SideSteel Posts: 11,068 Member
    amber914137 wrote: »
    I have a ? I am a 25 yr old woman who somehow managed to get to 226 lbs ;( well I drink a ton of pop well I gave that up actually like today! I can't stand being this big anymore and I was thinking about doing a all protein diet (JumpStart) for the next 5 days to kinda kick start things while walking 20-60 min a day.... And after the 5 days bringing back whole wheat breads, low fat cheese, whole grain pastas..... Is this a good place to begin?

    Honestly, for most people I don't think this is ideal. Now, is it going to better than drinking tons of pop? Sure, of course it is.

    But I'm generally not a fan of doing something extreme for most people. Now there could be contexts where rapid fat loss types of programs are appropriate but I think those contexts are limited.

    I DO think it would be a good idea to eat a good chunk of protein with each meal. I think it would be a good idea to eat large portions of green vegetables with each meal. I think it would be a good idea to make sure the vast majority of your diet consists of minimally refined foods. Got a sweet tooth? Eat fruit. That sort of thing.

    And then finally I think it would be a good idea to do the above every day, not just for 5 days.

    I'm drastically over-simplifying here with my reply but you should start thinking about long term, sustainable eating rather than mapping out 5-day extreme plans. And I don't say this last part with any judgement whatsoever, just so that I'm clear.
  • SideSteel
    SideSteel Posts: 11,068 Member
    delgrand wrote: »
    Do you think lifting weight with dumbbells only at home is beneficial or is it a waste of time?

    Depends on the individual and the goal. For the majority of people it would be beneficial.

    And if the choices are "lift at home with DBs" or "don't lift" then the former is WAY better than the latter =)
  • delgrand
    delgrand Posts: 108 Member
    SideSteel wrote: »
    delgrand wrote: »
    Do you think lifting weight with dumbbells only at home is beneficial or is it a waste of time?

    Depends on the individual and the goal. For the majority of people it would be beneficial.

    And if the choices are "lift at home with DBs" or "don't lift" then the former is WAY better than the latter =)

    My goal is just a good muscle definition, and a body that "looks good " when there is no shirt on. Is that achievable with dumbbells only ? If yes can you suggest a program that you know that would help me !

    Thanks a lot for your reply, I highly appreciate it
  • SideSteel
    SideSteel Posts: 11,068 Member
    delgrand wrote: »
    SideSteel wrote: »
    delgrand wrote: »
    Do you think lifting weight with dumbbells only at home is beneficial or is it a waste of time?

    Depends on the individual and the goal. For the majority of people it would be beneficial.

    And if the choices are "lift at home with DBs" or "don't lift" then the former is WAY better than the latter =)

    My goal is just a good muscle definition, and a body that "looks good " when there is no shirt on. Is that achievable with dumbbells only ? If yes can you suggest a program that you know that would help me !

    Thanks a lot for your reply, I highly appreciate it

    Yes that's achievable with DB's only.

    I don't know of any pre-written DB based programs floating around on the internets.

    But if I were to list some exercises -- goblet squats, single leg RDL, standing overhead press, DB bench press, DB row, DB rear delt fly, Bicep curls, skullcrushers.

    Throw in some calf raises on steps and some ab work if you'd like and you've basically got the major muscle groups being trained.
  • delgrand
    delgrand Posts: 108 Member
    SideSteel wrote: »
    delgrand wrote: »
    SideSteel wrote: »
    delgrand wrote: »
    Do you think lifting weight with dumbbells only at home is beneficial or is it a waste of time?

    Depends on the individual and the goal. For the majority of people it would be beneficial.

    And if the choices are "lift at home with DBs" or "don't lift" then the former is WAY better than the latter =)

    My goal is just a good muscle definition, and a body that "looks good " when there is no shirt on. Is that achievable with dumbbells only ? If yes can you suggest a program that you know that would help me !

    Thanks a lot for your reply, I highly appreciate it

    Yes that's achievable with DB's only.

    I don't know of any pre-written DB based programs floating around on the internets.

    But if I were to list some exercises -- goblet squats, single leg RDL, standing overhead press, DB bench press, DB row, DB rear delt fly, Bicep curls, skullcrushers.

    Throw in some calf raises on steps and some ab work if you'd like and you've basically got the major muscle groups being trained.

    Thank you so so so much :D
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