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It's a little hard to recommend right now because your stated goals are a little vague. What I mean is, "stronger" can run the gamut from focusing on powerlifting (deadlift, squat, bench press) to focusing on strength (1-5 reps in working sets, focus on compounds with free weights, Starting Strength is a common program for…
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You can maybe target 1 pound per week, i.e. 500 cal deficit per day. So figure how long you need to cut for. If that's 6-10 weeks, start whenever. If it's more, you might want to target a few weeks maintenance break between two mini-cuts of 6-8 weeks each, and you'll probably need to start soon.
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That's very inflated. The military have studied this and come up with an equation. Generally speaking, if that's 10% of your bw added, it will burn about 20% more calories than just walking. https://www.outsideonline.com/outdoor-adventure/hiking-and-backpacking/ultimate-backpacking-calorie-estimator/…
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Every time this conversation comes up it always goes the same way. I present scientific studies and comments from experienced professionals, and people try to poke holes in that but never present any evidence of their own to back up the theory that 100% makes sense. You've just agreed that compensation is a consideration,…
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First of all, 50% is just an estimate, let me make that clear. One fundamental issue with eating back 100% is if your calorie estimate for the workout is inflated, then you may be eating counter to the likely goal of losing weight. That number could be inflated by algorithmic error, user error in estimating exercise…
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Wait, how are you using MFP to track your workout? I use Cardiovascular->Strength training and enter session time and the result is what I'd reasonably expect from MET estimates for lifting. I don't use a fitness tracker watch but they're going to be inaccurate for that sort of thing anyway, they're better suited for…
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If a tripod feels a bit much and you don't want to be that person, maybe seek out a gym regular you recognize and ask them to film a set, and ask them if your form is OK.
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Not really, no. It's easy to eat 80% "good" (which people may define a bit differently) and still be in a consistent calorie surplus. If you mean as a license to "cheat" (yourself), then also no. Don't stress too much about a binge day if it happens, but also don't schedule it either. I do believe that it's what you do…
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Neither. Checking the site for nutrition info, the instructions say to make it with water. You used milk. What you should do is enter the pancake max in cups, 190 cals for 0.5 cups, so you're at 285 so far, and enter anything else you add to it such as milk or syrup or spread, then save the whole thing as a meal for easy…
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If you need to brace, you should use a belt. I know most lifters won't use it for their lighter sets, but you don't have the luxury of taking a chance. A belt helps you create that intra-abdominal pressure when bracing. I remember a long time ago in a gym I saw a guy deadlifting somewhat heavy, and I mentioned he should…
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First, all the usual caveats of doctor's orders, PT recs, etc. Are you using a belt while lifting, for anything like deadlift and unsupported rows? You should be. I'd recommend RDL for posterior chain. Start light, progress slowly max 5% per week. Look to your daily life too. Your chair and posture. If you are seated for…
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For calves, since other options are limited, try a weighted stretch. Either with a db while on a step, one or both legs at a time. Just hold the stretch for 30-60 secs, and don't go light weight here. Or use the barbell behind the neck with feet on a squat wedge platform or similar. The db option is probably easier.
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In normal units that's 217 pounds. There probably isn't anything to say that you don't already know. Track your calories, reduce high carb calorie dense foods and "treats". Get plenty of protein and keep lifting. Do some light cardio, even if it's just getting up to 8K-10K steps daily. A calorie deficit up to 500, one…
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JM press being a triceps exercise will be far less weight than a regular bench press, like about half the weight. For many people it may be easier on the elbows than skull crusher, and in your case based on what you describe, you wouldn't be able to do skull crusher or overhead French press or powerbomb tris exercises…
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I don't understand what long bar and short bar means. It sounds like they are not barbell or ez-bar, e.g. Hams - if the bench does decline, then lying leg curl with db between your feet, probably in socks only. You don't need much weight for this. If it doesn't do decline, maybe you can prop up one end on something. RDL is…
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Don't waste your time trying to calculate calories per set. In Cardiovascular there is Strength Training - enter total session time. Or if you think that's HIIT maybe there are options for that.
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No. That's not how the human body works. It's safer to assume you get about 50% credit for exercise calories, and that also requires the assumption that your exercise calorie estimate is accurate. The bigger the number, the more inaccuracy you introduce. It's best to track weight change and total calories, while…
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I thought that was common, and I know that handle as a double-D handle. I suggest calling it the T-bar row because the barbell can be used with a landmine in many different ways, e.g. shoulder press, front squat, cossack squat, etc. The way you're doing it is exactly how I do it btw. I really like your split and exercise…
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Guessing based on your pic, adding muscle needs a calorie surplus. Look at more frequent eating, and more calorie dense foods (e.g. peanut butter or nuts for snacks), and ofc high protein and structured lifting with progressive overload.
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@DoubleG2 When you say barbell landmine, is that T-bar row?
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If only! I'm in far better shape than I was in my 30's for sure. I lifted in my late 20's, with little clue what I was doing as was typical in the early internet days, then I was very sedentary in my late 30's and gained weight, then I got some free weights for a home gym room just before covid (good timing) and got back…
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Since others have been sharing. Apologies for the dusty mirror, and this pic was about the best I could manage solo. I'm definitely not asking my wife to take one for this, lol. I am (slightly) closer to 60 than 50 btw.
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You're obviously still in a deficit if you're still losing weight, and you probably want to be in a small surplus of about 200 calories to increase your chance of muscle building with minimal fat. Your maintenance is definitely not BMR + exercise calories. For one thing, that's not how the body works with exercise. A rule…
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Yeah, there's a lot of helpful info in the link posted earlier. When you have more specific questions, people can probably help more directly. In the meantime, for your initial days since it sounds like you may have be having some decision paralysis, something like this to get the ball rolling: Dumbbell goblet squat.…
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I doubt you're going to gain much weight in Japan. I've been, and the food was quite healthy, plus tons of walking. Friends who moved there all lost weight.
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Powder is better value. Whey, unless you're lactose intolerant. Get any from Optimum Nutrition, Dymatize. Muscle Milk. Muscletech that's at least 70% calories from protein.
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Impressive arm(s) @AnnPT77 !
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That's a surplus of 250. That's a good amount for an intermediate lifter. A novice lifter can go higher. You mentioned medical issue. I'm absolutely not fishing here, but a couple things you should consider: 1) Does this mean your current maintenance is higher than you think, while your body heals? Depending on your…
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No. You get that message if you're completing your daily diary. I have never done that. It's not necessary.
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It sounds like you're doing about 120+ working sets per week, 40+ per workout. You're almost certainly doing too many sets. If you're a Novice, 10 working sets per muscle group per week, not to failure, is a good target. Intermediate, 15 and going to failure some times. Advanced, 20+ (not necessarily all muscle groups at…