not_a_runner Member

Stalling on OHP probably has more to do with the fact that OHP is a tricky little bugger to increase, rather than not deloading your accessories. I'm not saying don't deload everything, just that OHP is super easy to stall out, and the lack of deload is probably not the cause for that.

Just speculation here, but OP has never done weight training before. To someone who is not familiar, a moderate amount of leg work may seem like a lot to them. We don't know what the session actually consisted of or what kind of schedule is being followed, I don't think we can rightly say it was an inappropriate workout.…

Did you only work legs the first session? If so, I would expect you'd do something different, probably some upper body work. You'll probably be feeling a lot better by wednesday, but it might be worth mentioning to your trainer just so they're aware. There's a good chance you'll be sore again the next time... But it'll be…

An established program will help you learn about what other movements you can pair well with squat/bench/dead/press, as well as frequency, rep ranges, etc. There's a lot more to it than just adding weekly volume.

Second the moving around if it's DOMS. I try to walk/get up often when my legs are sore, sitting for long always makes it feel much worse. For some people more frequency actually helps. (Doing legs 2-3x a week rather than once.) Maybe you did too much too soon, but I've been lifting almost 3 years and I'm always sore if…

"Fit" is pretty subjective. For some, fitness might be "goes to the gym occasionally and body fat is in a healthy range." Fitness goals for me are strength and muscle building, getting my body fat down to a healthy range - but also to show off the muscle underneath. That tends to be an unpopular look for women though. (I'm…

If cardio after lifts is what works best for you and what you enjoy, do it that way. I always do my cardio after lifting because that's when is most convenient for me. (Plus I'm already sweaty, and I can use my off days for things other than the gym.) A 60 min incline treadmill walk is not going to be very taxing no matter…

I lost over 60 lbs a few years ago, over the summer and my senior year of high school. My methods were not sustainable and I had no plan or understanding about maintenance, I just exercised a lot and ate very very little. I gained it back so quickly, which lead me to almost daily struggles with binge eating, and gaining…

^^ Basically this! (I might also add that some (a lot) of the supplemental products out there really aren't necessary at all, but they sell because people want to believe it's really as simple as using an over priced supplement and seeing results...) I use whey protein when it's more convenient than a meal, but you can buy…

I can bench more than my husband as well lol. No pity for him though because he chooses not to go to the gym ;)

Calorie deficit/fat loss. You probably don't have nearly as much muscle in your shoulders as you think. I have been trying to purposefully build my shoulders up for almost 3 years and they're still not large by any means. Extra body fat there definitely makes mine look larger than they actually are. If I leaned out I think…

I am a female and I also lift the things. :#

5x5 squat with 220 lbs after deadlifts for me this afternoon.

I use barbell for my main strength movements/rep ranges and dumb bells/cables/machines primarily for hypertrophy. (I mean there's some carry over for everything, but yeah. I always do my strength work with bb first.)

Agree. I think a lot of people struggle with the patience/consistency it takes to really see how accurate the estimate is. One day of the week "off" tracking and I very well might not lose any weight that week, despite the estimate being spot on, or at least close enough to see progress even if it's not at the expected…

Knee wraps be a drag. I'm starting to get too lazy for knee sleeves, squat shoes, wrist wraps, and taking my belt off in between sets. Last night I did a full upper body accessory workout in my squat shoes. Probably would've worn them home had I not done a few minutes of cardio. Usually squat shoes are sacred and worn as…

I started at 215 lbs, 5'1" eating 2100 calories and losing a pound per week. If I was tracking accurately and adhering to my deficit, I lowered by 100 cals after a few weeks of the scale stalling. After I got to 185 I took some time off and was up and down a bit (I also struggle with binge eating). I tracked at maintenance…

I feel you lol Normal people be like woah you're strong. And I'm like not really, but thanks! :D

I guess I'm very active, I've always found I can eat quite a bit. I'm currently 5'1'' 185 lbs and losing over a pound a week at 1800 calories. I was eating 1400 a few years ago and my average loss was over 2 lbs a week and I got down to 135. (Looking back that was far too little for me and not sustainable.)

It's possible to gain strength without gaining muscle. Given your stats (not a newbie lifter, not a 20 something who seems to grow by simply looking at the weights) it's not very likely you're going to gain much, if any, muscle while eating in a deficit. The good news is you're getting stronger while cutting body fat,…

I am usually a ranch person, for that I go Bolthouse. Walmart carries Olive Garden Italian dressing in regular and a light version (taste seems just as good). Nice thing about Italian is that a little goes a long way! Light version is 30 calories for 2 Tbsp, and I usually get by with less than that.

A general fiber guideline is 14 grams per 1000 calories, or around 25 grams daily for women. 23 grams should be fine. Too much fiber can also cause problems (If I eat over 35 or so I have tummy troubles.)

I would say the bold is most likely the culprit. As mentioned above, track and weigh your food. Many people only eat back a fraction of their exercise calories because they are often over estimated. You also asked how many sets and reps you should be doing. Find an established program so you don't have to guess.…

I follow what I would call a "flexible diet." My main goal is just to hit my calorie goal, with a secondary goal of hitting a certain amount of protein. The rest of my calories are whatever I'd like. I am also flexible with my daily intake, if I want more some days I'll eat more and then less another day. In order to hit…

Yes, this. Building muscle just puts more muscle under the fat, it does nothing to remove/replace fat from any area. Calorie deficit to lose fat.

Part of the reason your arms may feel fatigued by the time you're getting to them is because you're using them in some way on all upper body movements. Any pressing is going to recruit the triceps, rowing movements will use the biceps. I wouldn't worry about it too much, just use an appropriate weight. I've personally come…

Continue to lose fat. Then I would rock them and rub it in the faces of all the bro's with small calves.

If you're just getting in to exercise it could be muscle soreness, as your back isn't used to what you've been doing. When muscles are sore, they get tight. In my experience, if my lower back is stiff it is usually tight, and directly working it (even other movements that might require it for stabilization) often makes it…

No one can gain 2 lbs of lean muscle in a week. Protein shakes and caloric surplus or not.

Keep in mind weight loss is never linear. A rate of "1 lb a week" for me might look like no pounds one week, 2 lbs another. Half a pound the next. Etc etc. Too many factors go into what the scale says, especially as a woman - TOM loves to play tricks on the scale. For me a few weeks is not enough time to gather feedback…