AsISmile Member

I second the suggestions made. Furthermore, as a beginner you benefit from a full body program rather than a split. As a new lifter making gains is really easy, and therefore it is helpful to hit those muscles every workout.

Lose overall bodyfat. There is no spot reducing. Where fat will come off first or last is genetically determined and there is no way you can influence it. Also, when eating at a defecit, is is almost impossible to add bulk in any place. Bulking is not as easy as some people/magazines/etc make it seem. You can however start…

Well, for now 750 gram should still be doable. However, if you have lost another couple of kg's that might turn out no longer doable. You might want to switch to a 500 gram loss. The last couple of kg's will be the slowest. Anyway, you are still losing weight. Possibly not as fast as you expected, but it is working.…

So for a recomp recommended is: 0.6-0.85 gram protein per lbs 0.4-0.45 grams of fat per lbs Fill the rest with carbs. These are minimums, so going over fat and not hitting carbs is totally fine. Seeing you gained weight, you are probably eating just a bit too much. Try to decrease your calorie intake a bit. Maybe 100 less…

As far as I know, continue untill for several consecutive weeks you have been unable to make any increases.

As a beginner I do full body 3x a week :)

As a beginner lifter, full body is more effective. You still can make gains really fast, therefore hitting the same muscle groups more often hels with your gains. Also, as a beginner lifter you should be following a program, because those have a proven balance of muscle groups etc. don't try to make your own program if you…

So as a beginner lifter, do continue following a good program. For some of the programs, the makers spend 2 years on it trying to perfect them reaching all the right muscle groups. Some of the best beginner programs are: - Stronglifts 5x5 - Starting strength - New rules of lifting women - Strong curves - ICF 5x5 Personally…

This guy managed to bulk traveling around the world with no/irregular access to a gym. You might be able to get some pointers from it. https://www.nerdfitness.com/blog/2011/07/25/how-to-stay-in-shape-while-traveling/

Great! Also following a good program? If not, you could possibly still be able to make a lot of progress on a beginner program :)

I want to add to this. Yes you get stronger. By training on a calorie defecit you are still able to make your existing muscle more efficient. Before you might not have been able to utilize possible strength. By weight training you will slowly gain access to the already existing potential. One small but, there is an upper…

Follow a structured progressive overload lifting program. If you are new to lifting, it should be a full body beginner program. Not some random exercises you liked and put together. Great beginners programs are: Stronglifts 5x5 (free online, short, has an app) Starting strength (Book, highly recommended, good technique…

Properly measuring everything on the scale? Otherwise, it might be too soon to tell.

I agree with the above posters. Just take it slow and reverse diet extra calories until you reach maintenance. 1700 does sound right for your height. Also, do keep in mind that you have to move around the weight of both yourself and your wheelchair. Just try slowly and feel more confident. Start seeing food as fuel for…

For me, very. I enjoy being able to not have to go to the gym. Don't get me wrong, I love the gym but am currently still pretty new to my 5 day a week program and being able to take breaks is awesome.

How long after a workout what? You basically create them while working out. They are the reason of muscle soreness (DOMS) after a workout. However, you do not necessarily get DOMS every time you create them. As to calories, no clue.

Have to agree. Especially if you are bulking. By adding muscle mass, your bmr will likely increase which makes it necessary to continue eating more than before the bulk in order to maintain. Always recalculate your calories every 5lbs you gain.

Start eating more earlier in the day? Up your activity level so that the calories are already planned and not added on later in the day. Assuming you already had all your micronutrients for the day, eat icecream, bags of chips, drink a lot of whole milk, etc.

Basically, the exercise you enjoy and continue doing is the one that will help you reach your goal. I personally love some classes. If you do too, go for it.

Yes, all your questions will be answered in those links.

I'll bite, what is NOLA?

I just want to add that there was a bug in the MFP app where Bodypump wouldn't show up. If you looked under Les Mills and it doesn't appear, try adding it in on the website.

Well, if I were you, I would just pick my favorite cardio machine and go with that. People can rave about rowing machines, but if you don't like that, why would you get it?

I NEED to take painkillers before I go to the gym, but my workout stays the same. Now food, I get cravings and just allow myself to eat whatever... But since I'm not able to eat a lot volume wise, it has never been anything that most people would call a binge.

I have done machines in the past... Never liked them much. Doing free weights now. Machines have never felt so rewarding as free weights do. And as a beginner, your strength increases really fast, so almost every time I am able to pick up heavier dumbells!

Well, don't believe the bodyfat% number from a scale or handheld device. They can be very inaccurate and depend on how well hydrated you are. There are two ways of accurate testing, but have to be done at special facilities and can be expensive. One of the ways to determine bodyfat is with callipers, but that can be…

It is a book containing four programs. Three of them require a lot of different equipment, and are best done at a gym. One is a bodyweight version and can be done at home (with minimal investments).

He could be suggesting a bulk, so not 10 kg of fat, but 5 kg of muscle (and 5 of fat, because at best you can gain 50/50). Then after possibly a cut to reduce fat, and be more muscular. When it comes to muscles and weight, very muscular people are often heavier than they look. According to BMI they might be overweight, but…

Congrats! That is an amazing accomplishment!

The metal must be a real improvement then. All the best to you for your recovery.