keithcw_the_first Member

I've had luck with oatmeal and regular Gold Standard... I mix it in a coffee cup and put the powder on the bottom. By the time the hot water has reached it it's not hot enough to cook it and make it bind up. The only other thing I've had success with is mixing the protein powder with a little bit of room temperature or…

It's not that you can't... It's just so much easier to pound a 120 calories soda in five minutes than to burn 120 calories running for a half hour.

I... think you're misreading my tone. I wasn't being antagonistic.

I guess if it's not immediately concerning I'll just keep rolling with what's working, and try to reconcile the FitBit difference later.

I do think the "available calories" thing is interesting, though. Cooking food was a major innovation for humans. It does some of the work that would have been done in digestion, so you gain back energy that would have been lost breaking the food down. I don't think it's a reason to buy their product, just an interesting…

That would have to be moisture cooking out, right? It can't be more than a few grams.

That was my takeaway too, since I've seen success with counting calories. This is just a reminder that imprecise estimates are imprecise.

Peanut butter is a great example. Tare it on the scale, scoop some out, set it back down and note the negative number.

I'm losing, now, so I guess success in maintaining LBM

So what works for you, based on lean mass?

This is excellent.

This is awesome; a lot of people should see this.

I guess it kind of comes down to whatever works, right? I spent a lot of time listening to other people tell me what works, and not enough time figuring out how to apply that to something that works for me.

That's for sure. Thanks everyone. It sounds like I need to figure out what I want to achieve, and how I'm specifically going to achieve it.

Well, it was (is) twice a week with a very inconsistent third night of bodyweight stuff at home. I'd say modified SL. Mostly go in and do OHP, bench, the odd deadlift and sometimes squats. Replace those with other big compound movements as equipment is available. Including the dreaded leg press. Will do pullups or assisted…

First, thanks to everyone. Second, to @DavPul - I keep seeing cardio listed in "XX Mistakes You're Making" listicles on Livestrong and also pretty much every damn place. Don't do cardio, do HIIT. Don't do cardio, do strength training. Don't do cardio, your joints will explode and you'll be hungry all the time. I can't…

Awesome, thanks for that! I'm glad to see eggs and cottage cheese at the top of the list. Those are two of my cheap, food-based go-tos for protein. Cottage cheese can usually get me there at the end of the day.

Thank you my friend!

Damn, that looks pretty solid.

PPL like one day push, one day pull, and one day legs? I've heard GVT can wreck you if you don't provide proper recovery. Are you picking a different muscle or area to hit with that every week, or is it just all in on 10x10? And I always though "bro splits" was just a dig at gym bros. It's a thing?

I like this. SS was killing me until I dropped it down to 3x5 so I feel like it's a question of volume. Any other recommendations for good full body 3 day hypertrophy routines?

"fat" I mean, I put on like 10 pounds. Maybe, 8. So "fatter" would be more appropriate. But yeah, I need to get my mind right. I have a confirmed 2RM on the bench at 227 (I bought some fractional plates). Calculated 1RM on OHP is 150; I can rep 135x5 at this point, calculated squat is (was) 275, Deadlift calculated at 365…

I'd say that's mostly correct. I did SL a few years ago, but as my squat form deteriorated I stopped. Frankly, I'm tired of SL/SS. I like compound lifts; I just want some actual hypertrophy gains. I'll never hit 1000 on my squat; I don't care. I've heard of ice cream (?) for hypertrophy? The program name, I mean. It…

Like a lot of people, it was a bastardized version of SL. I had hit 3x5 on a few lifts, and the constant squatting was giving me a sore back all week. So that's 11 lbs. in 6 months? Pretty good, very gradual. I took pictures weekly, but no measurements. The photos, to me, were inconclusive. I definitely added small amounts…

When bulking I was doing 5x5 or 3x5 on compound lifts pretty consistently. I eventually got to a few 1RMs. Up until a few days ago I've been pretty strict with logging, weighing, all that. How much did you gain (total) during your six month bulk? What kind of surplus did you run during that time? I'd say I'm at 13% or 14%…

With machines, you lose out on engaging some of the stabilizing muscles. That's not necessarily bad, but most people recommend a free weight program since it engages more of your body on any given exercise. This is not to say that machines are bad. The free weight area *can* be intimidating, but people there are mostly…

Protein supplementation is really only necessary if you aren't getting enough in your regular diet. I've heard anywhere from 100g to 150g a day for women is sufficient.

75% or more; depends. It's coming from my Fitbit so maybe I'm overconfident in their accuracy?

A few more notes I guess; I use a FitBit to help gauge my calorie burn, so if i have a very busy day with two hours of yard work and a mile or two of incidental walking, I'll eat more than I would on a normal "rest" day. I've got my goal set to 2100 calories but with eating back exercise and all that, it's always more. I…

I do have a good scale; for things like cottage cheese I'll weigh out 113g since that's a serving. Chicken breasts I'll do ounces and usually guess high if I can't weigh them. Otherwise I try to eat by serving size. 31 y/o male; 6'0" ~197 lbs. Lightly active? Strength training 3x week, chores and baby wrangling 7x week,…