Okiludy Member

http://community.myfitnesspal.com/en/discussion/10657380/mps-2-part-youtube-video#latest I posted this but since it’s a long video series I don’t think people will watch it. .8-1.6g per pound (not LBM) is shown in research to be optimal for MPS. Older populations, heavy resistance training, and caloric deficit push the…

I get DOMS often. Some people get them more. For recovery adequate protein, at least eating maintenance, and sleep help me the most. Still have them at times but not as bad. Now I do agree that a change in programming may help. I like others do not tolerate full body workouts well. I do love an upper/lower split. If your…

Good luck! Really hope you smash your expectations.

People just let me grunt and maybe swear a time or 2. Hell I got complimented by someone when I scared them during rack pulls once. I did have 6 plates on bar so maybe it paid for some forgiveness. I also don’t lift at a health club but a black iron gym so no damn lunk alarm.

Another lifter here. I feel muscle soreness and some achy joints nearly every day. Not painful just low-level annoyance most of the time. I also tend to sleep more on days when the soreness level is higher. While I agree people need to be safe and overtraining is a real thing, I just don't see it in the gym I go to. Most…

Most do sub in rows. Even more so with older populations as the clean is harder to learn and requires mobility that many are missing.

Good luck, I hope you can do 3+ months of linear progression. It is the most fun time of lifting. 1000 might seem a long way off but I am sure you can reach it.

I couldn’t get my session in. Gyms are packed at lunch and I lift for close to 2 hours even when I can get the rack, bench, or platform right away.

I really like the USSF rules. Getting rid of weight ins and changing to weight outs, OHP instead if bench, everyone pulling same, and judges not giving commands if I remember correctly. Just living in Japan I’ll likely never be in a meet.

I hope this post doesn't come off as a know it all. Far from it in fact, but I am pretty proud of my last year. I also think some of the women here would kill my wilks score even if their total might not seem as high. Just for reference, I am at 1180 in 11 months of training at 45. I likely will hit 1200 at my 1-year mark.…

"Despite being inconclusive, two lines of evidence provide an informed estimate of the optimal protein dose for stimulating a maximal response of MPS in older adults. First, previous work has demonstrated that ingesting >36 g of beef protein [56] or 35–40 g of whey protein [55,58] stimulated a pronounced increase in the…

I see lots of women here that speak highly if Strong Curves. I would try to get a session with coach/trainer just to learn the lifts properly if possible.

Attempting to get more balanced but not as easy as it sounds. My main issue is that bench is only a small part of a meet total. I try to prioritize the upper body but not slack on the lower body. This has turned into an upper/lower split that upper body is always done after a day of rest so I have less fatigue. It's…

It would be a competition deadlift in strongman. Just because it doesn't conform to your preferred rule set does not change the fact it was or was not a deadlift. I may not think sumo is a deadlift and I'd be right if I was in a strength lifting meet as they are not an allowed. I would be totally wrong if in a powerlifting…

I don’t use it to judge strength just how balanced the little strength I have is.

I use https://symmetricstrength.com as a judge as I am more concerned with strength. Best: lower body, lower back, traps, forearms Mid: upper back, biceps Worst: chest, shoulders, triceps This isn’t to say I am weak (very well may be case), just that my symmetry is off. Basically I am really good at pulls and squats, while…

Yes a huge difference. Body shape and training matter. The other thing is sumo is harder to break off floor, but if you can you’ll lock it out. Conventional is easy to break off floor but harder to lockout. At least for me. I also can lift more conventional but could be lack of practice on sumo. Some say sumo is less range…

Some people have a fetish for bringing up people on gear. I highly doubt many on these forums would use PEDs. Those people tend to go to a more hardcore site. I at one time was anti strap. Now I just see it as another tool. I hold out as long as I can but on nearly every pulling workout I use them. I can still deadlift 525…

Thats the one. Thanks for finding it I was on phone earlier and was being a pain. From that study: "It is therefore a relatively simple and elegant solution to consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day – if indeed the primary goal is to…

I follow the KSC Raw Powerlifting program from Andy Baker. He was a co-author of Practical Programming and The Barbell Prescription. The one I am following is not really age-dependent and is a 4-day program Upper/Lower Intensity/Volume. It uses daily undulating periodization at percentages of 1rm and not RPE. Since it is a…

This may not be the place. Was there not research that the optimum spacing for a protein feeding was 3 to 5 hours? I also remember that it was around a 30g feeding. Note this was not to keep metabolism higher but to maximize MPS. Then again as pointed out IF doesn’t seem to negatively affect MPS to a great, if any degree.

No, not even close. I’m a 46 year old man with less than a year of lifting. On volume days I can hit 5x5@360. Intensity days can get as high as 405 for doubles. This and I’m not even strong and the most PED I take is creatine. People don’t have to do it but if someone wants to get strong don’t come up with some excuse that…

I love the taste of many fermented foods like kefir, yogurt, sauerkraut, and kimchi. I recently got interested in probiotics as the wife is lactose intolerant and read that some strains can help with minimizing its effects.

I also like Starting Strength and many of the strong women here really like Strong Curves. I also agree that if OP never ran an NLP she could benefit greatly by doing a run at it.

@psuLemon What is the general feeling of probiotics? I read a few studies but not would like to know what the fitness community feels about them. https://nccih.nih.gov/health/probiotics/introduction.htm

Oh, I agree and it tastes better for the most part. I did try ON Amino Energy the other day and it was OK and caffeine wasn't bad. It's more an essential amino so maybe more useful? I don't know. I do know that it didn't taste to bad and the price of it on sale would have been $0.7 a serving.

I agree that they are worthless but $5 a serving? Less than $1.00 for most brands. So cheaper than a can of soda from a machine and about as helpful.

Use it to make muffins, or add it to milk and use with cereal, or put it with a can of diet root beer (weird but yummy if vanilla protein). There are a ton of things you can do with it. If you do a google search for "whey protein recipes I'm sure you can find some inspiration.

I agree that you could go recomp or bulk at your current build. The thing I wonder about is your programming. If you are following a novice program it might be nearing its end. 3 months is around the average for these programs to run before needing to move to an intermediate program.

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