FSLSBSmfp Member

Probably 5000 or more. lol

Sorry bout that last post. Kid got my phone mid sentence lol I wanted to go a minimalist routine and focus on improving fitness. I have since changed the lifting routine though as a more full body legs/push/pull setup. A. Front squat, incline bench, rows. B. Deadlift, dips, chins.

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Yeah cool, thanks for the info. That's what I'm going with too. I'll see how it goes. I'm starting C25K tomorrow.

CICO is what counts for weight loss. But if you want to feel good, perform better, and have an easier time dieting, then a whole foods diet is the way to go. No sources here, only personal experience B)

What would you recommend? And what type of things would you advise against?

A new 5RM deadlift PR - 185kg (407lbs). They were a bit too heavy (RPE 9-9.5) and I did have to go tap and go. I usually do dead stop pulls. Still a PR. https://www.youtube.com/watch?v=pO5ZFCtiNDY

lol cheers bro, I think it was mostly due to be too lazy to remove the weight plates from the floor :D

Some dreads from this morning. 180kg (396lbs) x 5. They've been coming along lately, doing a set of 5 everyday for 5 days straight attempting for RPE 8-9. https://www.youtube.com/watch?v=DCS0jwFZg_E

Exactly this for me too.

Pulled 200kg (440lbs) today. Pretty happy with that one, I had to use every olympic sized plate I had! (3x20's, 2x10's, 1x5, 1x2.5, 2x1.25kg on each side). https://www.youtube.com/watch?v=FaVtakj-x_I

What helps me has been mostly covered but: 1. Avoid purchasing junk foods (that you're likely to binge on) when grocery shopping. 2. Plan higher calorie days (based around training) where I buy enough junk food to last that one day of planned overeating. 3. In the past (but not right now) I have also used intermittent…

Sit on the sidelines of your kids sporting games and gorge yourself on your favourite pre-packaged junk food.

There's a strength training exercise under cardio that will give you a calorie burn estimate.

Lately it's because I'm not eating enough food

How are you judging progress? Are you getting stronger by lifting heavier weights or doing more reps?

What happens if you keep getting stronger while losing weight? Do your muscles get denser? I'm trying to lose body fat, so far been getting stronger, looking leaner but body weight isn't changing much.

It's funny how that works. Right now I'm trying to break the habit of over eating at night, which is not an uncommon issue, but for me definitely a habit. My body tells me I'm starving at around 8pm no matter how much I have already eaten. It doesn't only apply to eating though because I notice if I took a nap at say 3pm,…

Yes you can still be hungry in a caloric surplus. I was always hungry, especially when first reverse dieting out of a caloric deficit.

Eat at around maintenance and get strong. Do 2:1 pull:push lift ratio with lots of face-pulls and band pull-aparts and stretch your pecs. Best to correct posture first then get serious with a bulk.

here's a good link that might help http://lmgtfy.com/?q=list+of+healthy+foods

Set MFP goal to maintenance and eat back exercise calories. Adjust if necessary.

Interesting thread. I'm cutting right now on 2700 calories which is around 15% TDEE reduction. It seems manageable but I'm still overeating once every 7-14 days because I get so hungry. I wish I could cut harder but I must have some messed up hunger hormones or something.

Any kids parks around? The equipment there is usually good for all types of things like chun-ups / inverted rows / dips / pike push-ups etc... Otherwise maybe rent a small storage shed that's cool with you working out and chuck a rack with some free weights in it.

Love kayaking, always so tired after a day of it. Mountain bike riding and surfing are also awesome weekend activities.

What's up guys and girls. Feel free to add me, I find it motivating following other peoples' progress!

I just read your question again. Don't jump straight in and lift at working weight sets. Do some warm-up sets, starting with the bar and build up to working weight. For example, most of my lifts, I will normally do 10-15 reps with the bar, then 5 reps at 50-60% of working weight, then 3 reps at 80-90% of working weight,…

Check out Joe Defranco's Agile 8 and Simple 6. I've been doing these mobility / warm-up drills for about 6 months and find they make a big difference for mobility and joint health.

I thought it was missed amongst all of the blah blah blah ;) It's a good option for OP.

Sounds like you might be having some mobility issues. Check out Joe Defranco's Agile 8. I do it everyday, sometimes more than once, and have never felt better.