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Newbie squat time: how do YOU make a shelf for low-bar position?
So my squats have forever sucked, after 3.5 years I can only barely manage a ROUGH 385 (whereas my DL is 545). I'm dieting right now so using slightly deloaded weights and I'm trying to break down my squat form (for the millionth time) and revise it the best I can. The part I'm working on right now is making a shelf for…
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Possible shoulder tendinitis
My shoulders have been paining me for a couple months now. When the pain first flared up I took a couple weeks off from the gym, and the worst of the pain disappeared. But my range of motion remains restricted weeks later, with accompanying pain and occasional popping. My admittedly amateur research says I may have…
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Bench Press - Failing at the Bottom
Hi All - I am struggling with progressing my bench press - I fail at my chest. I am working on some form issues (moving to flat footed bench instead of on my toes, which so far seems to really be helping my leg drive), but I am curious if there are any specific accessory lifts I could add. I feel as though I can control…
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Neuro-what connection??
Is this a real thing? Or is my PT putting me through repetitive failings purely for the entertainment factor? :blush:
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So I was on a podcast or two...
And it was fun! Here I am with my friend Lawrence Judd of Shredded by Science. We talk about food environment and some other stuff. Also available on iTunes. http://sbsradio.libsyn.com/food-environment-magic-and-a-cheeky-nandos
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Confused about calories..
Wondering if someone might be able to help me. :smile: I've lost 16 kg now in 1 year and 4 months, slow progress but I'm in no hurry. I'm about 8 kg away from my goal weight now, and I was thinking to switch to maintenance then and just continue lifting. I'm very confused about how much I should be eating, Mfp puts me at…
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Weight gain but lost inches Question
Hello All, Quick question I had lost 8 lbs and lost 15 inches through strength and cardio in January and then at the end of the month I have gone up 2 pounds. Nothing has changed. Until last week I upped and varied my exercise but I noticed my net calories were much lower. I had DOMs and presumed it was that but now thats…
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Carb Cycling
I'm carb cycling with three low carb days of 70 g of carbs and the fourth day with high carbs 350g. I exercise almost every day. It has been reducing my body fat. My problem is meeting the high carb requirement without adding too many calories by eating oatmeal, sweet potatos, Fiber One, Millet and Rice Ramin, etc., but…
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Bodyweight with limited possibilities (space)
In October I moved from a 4000ft^2 villa to a historical 500ft^2 flat with wooden floors and neighbours who would not be happy if I exercised at home. I don't have enough space anyway. There is no gym with bodyweight space or free weights at all around here (it's very rural). I'm slowly losing all my nice muscles and am…
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Sodium Intake
Hello all, I am pretty disciplined with my diet, fairly active on MFP and in the gym, and have a decent understanding of how to eat healthy. One thing I struggle with is sodium intake. I find that on my good days I can hover around 2300 mg sodium, and on my not-so-good days I am around 3500 mg of sodium. I have not ever…
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Protien, Carbs and Fat don't add up to Calorie total on MFP ??
The general understanding is that 1g of fat = 9cals, 1g of Protien or Carbs = 4 cals. In this case your Cal total should add up using the following. (Fat(g) * 9) + (Carb(g) * 4) + (Protein(g) * 4) = Calorie total. However mine doesn't. Yesterday I ate... 137(c) 53(f) 111(p) and it records my total calories as 1,677 However…
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Body Fat Estimation Methods
Your body fat percentage is a better indication of being in a healthy weight range than the BMI which was really intended for populations and not individuals and does not take into account someone’s muscularity. So, how do you estimate your body fat percentage? In short, all methods, short of an autopsy, have inaccuracies.…
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Questions about recomp
I'm 46, 5'2", SAHM. Currently I do ICF 3x/wk & KB circuit training or HIIT once a week. I've lost 14 lbs & am 3 lbs from my initial goal weight. I'm happy with my progress but want to get leaner. My scale tells me I'm at 22.4% body fat. I know they aren't accurate-I use that data to track progress. Last Feb. it told me I…
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Can someone help me as I am totally confused?
I am 5 ft 2 mum of 3 young boys I am breastfeeding my son about 80% exclusively (I estimated 400 cals aday) I have 60lbs to lose and currently weigh 14stone 12. I made a mistake with tdee and was eating my workout calories. Now I am stumped whether to just use mfp or continue with tdee. I do fitness blender workouts x6…
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do you have any experience in using clean 9
Hi to all of you. I hope you are fine :) I heard alot about clean 9 for losing weight. Do anyone use it ? Or do you know anything about it ? I have to lose about 60 kgs and am thinking to buy it but i need recommendations please. TIA ;)
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December Q and A
Hey everyone! This is the (early) Q&A thread for December. I'll do what I can to check this thread regularly for those of you that have questions. In return, please join my facebook group if you haven't already. You can find it here, and please do me a favor by sharing some of the posts. Thanks!…
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Little advice on goal setting iro weights please?
tl;dr Fat bloke getting slim, has fat loss targets, novice lifter, would like weight lifting targets for weight to shift in compound moves during a set for same timeframe, has no clue what is realistic and achievable. This is probably a case of how long is a piece of string but, I've got my weight (fat loss) goal for this…
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An outstanding post by Molly Galbraith
This won the internet. Hopefully this link works. https://www.facebook.com/mollymgalbraith/photos/a.140617146061704.25312.137577139699038/802956603161085/?type=3&theater
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transitioning from bulk to cut - routine question
Hello Everyone…hope that everyone is looking forward to a merry christmas! I have been bulking for about the past 18 weeks. Started at 176 pounds and as of yesterday I weighed in at 191 pounds. My goal was to get to about 190 and here I am. I was not too concerned about fat gains, my gain rate was just about a pound per…
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January online coaching
Hey everyone! First- This thread is posted in our Eat, Train, Progress group and as such this is not violating forum rules. I'm going into year number 3 of online coaching and it's really going well. I love it. I have capacity to take on a couple more clients beginning in January/February of 2016. In a nutshell here's what…
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Research on Protien Intake
The purpose of this is not to try to pinpoint what an "optimal" protein intake is, I'm not sure we'll ever have a concrete answer to that question anyway. Absent any evidence that high protein intake is harmful, there's really no good reason to take a mimilist approach to protein intake. The current RDA for protein intake…
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Muscle recovery
I am losing muscle mass rapidly on cutting.... Ny suggestions? :(
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The Gym Rat thread
Hey everyone! Let this thread be for posting any of the following: - Brag about a PR you just hit! - Post any random videos of yourself lifting, including but not limited to said PRs - Talk about what you did in the gym today - Support others - General chatter about your training Keep it civil of course. But this will be…
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This one challenges my beliefs
It's highly likely that you'll hear a lot of discussion from some experts on this. http://bayesianbodybuilding.com/energy-balance-myths/
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You Are Your Own Gym vs Body by You
Would any of you recommend one over the other for a woman who's still fairly new to strength training? I had dabbled in NROLFW but kind of fell off the wagon in terms of strength training over the past year or so; trying to get back into it and I want to try out body weight workouts. Also, are the You Are Your Own Gym…
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General question about muscles activated on squat day
Consistently sore adductors every week after squat day (back squat, front squat, and step ups). Form issues or a sign that something is working? Glute, quad, and ab doms as well fwiw. Thanks.
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Seeking supplement advice - trying to make very unhealthy weight loss, less unhealthy
Background- Despite our reminders to him about upcoming wrestling season, my Son's (senior in HS) football season just ended and he was 205lbs, wrestling season started right away and he wants to wrestle 170 (certified by state guidelines to lose to 164, so he has weight to lose, he is 5'8 ). He was going to eat celery for…
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Help me set goals
After struggling the last 5 months with no weight loss - I'm going to try and accept moving into recomp and focusing on strength goals. Is it reasonable to try and set a target PR/range to hit by the end of 2016? I feel like I would work harder if I knew I needed to add 5 pounds at every X interval in order to hit a goal.…
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Building muscle AND losing fat.
This is an article by Menno Henselmans. It's short but well worth the read. I happen to agree with his stance on this. http://bayesianbodybuilding.com/gain-muscle-and-lose-fat-at-the-same-time/
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Strength Standards
I only started training 5/6 weeks ago, using Stronglifts 5x5 3 times a week, but I'm already interested in where I could potentially get to. Looking at the strength standards here: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html The descriptions of "novice", "intermediate" etc seem to imply that everyone…
