Hello_its_Dan Member

Search for a post I put up this week by Brad Schoenfeld on building muscle using 40% 1RM.

But.....420 subjects you can't dismiss the data. Still something to test against in more studies. Maybe in a more controlled environment.

Stop the restriction cycle and the binge cycles tend to go away.

I eat them all the time. Good stuff and inexpensive.

How's range of motion when hip hinging? How's range of motion with the ankle both dorsiflexion and plantar flexion? Are you running correctly? Do you have proper foot wear? Are you recovering correctly? How's sleep quality?

If you zoomed out on your month, how many "loss" days compared to "win" days exist?

The FitCast is how I learned about Precision Nutrition.

How have your measurements changed?

Other podcasts to follow: The FitCast Guru Performance Super Human Radio (Some episodes, not all) The BetterCast (Habitry.com podcast for habit psychology)

A loss? I'd personally stop thinking in terms of winning or losing. Also, thinking back to your training, if lifting weights you've got a higher metabolic rate for 24-72 hours.

Liquid calories. Protein shake Juice Etc etc etc Or More calorically dense food.

If you can do it consistently over time, go for it. If not, just eat moderately in a deficit.

Now a question for you OP: What need does smoking, drinking, and not exercising fulfill in your life? What's it like now, and how would you rather it be?

Interesting read. In school we learned about Ego Depletion. Looks like it's been debunked. http://www.slate.com/articles/health_and_science/cover_story/2016/03/ego_depletion_an_influential_theory_in_psychology_may_have_just_been_debunked.html

http://www.apa.org/helpcenter/willpower.aspx

Making Buffalo chicken breast with veggies and sourdough bread. Let the feast begin!

How much are you eating daily?

They're using %1RM to failure. Generally speaking 70% 1RM is appx 10 reps +/-. Calculate your 1RM from there and you'll be able to figure out what to lift. Hell, set up a spreadsheet!

https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0042-119204?device=mobile&innerWidth=360&offsetWidth=360 From Brad's Facebook post "Our paper showing similar muscle growth between rest intervals of 30 vs 150 secs when training with light loads (40% 1RM to failure). These findings are counter to…

I'd fall back on my friends and family. ;)

Time under tension is the most important factor to building muscle. In other words you can build muscle using light to moderate weight so long as intensity is high.

Iron?

2000 And do everything you can to simply walk daily. Shoot for 3000-5000 steps for now. How's the blood work?

How long have you been cutting out sugary food and drink? How much are you eating daily?

I'd love to help as well. Add me and we can get started.

I second this. The Natural Vanilla whey has 5g per scoop.

Looks about right.

What makes it that way for you?

Consistency over time!

For a beginners Program, search for Stronglifts 5x5. Run it for a few months and see what happens.