Retroguy2000 Member

If you can hook the band to your ankle and anchor it low to a door or something, you can do lying hamstring curls, or if you sit on a chair facing away from the door, leg extensions. They aren't ideal for squats the way you describe. There's no tension when you're in a squat position and full tension when standing, which…

It looks like OP posted once and never came back.

Check out these on YT. Renaissance Periodization, look at their playlists, tons of good info there about hypertrophy etc. I like Jonni Shreve for form guides and cues, he's a former pro bodybuilder. Jeff Nippard is very good too. Dr. Mike at RP is open about his steroid use and doesn't promote it. Jonni is open about how…

Add exercise, Cardiovascular, Strength training. Enter session time. For lifts progress tracking, use Google Sheets or Fitnotes or some other app.

Sorry to hear about your situation, Shannon. I'll second noss' protein rec above, with the addition that if you're not lifting you don't need as much as our rec. I'm assuming you're quite lean, in addition to the post-injury muscle loss you speak of. The real reason you're tired likely isn't muscle mass related, it's…

Sure, if you're basing your calorie target on a TDEE model, which is not how MFP sets peoples daily calorie goals. MFP sets that as (TDEE-exercise).

Consider a periodic refeed or diet break too. That might be a weekend at maintenance, or up to a couple of weeks. That helps you mentally and physically recharge before continuing, and helps get rid of diet fatigue. You will likely gain a little temporary water weight in that time, so don't be alarmed if the scale edges up…

The most important thing is track what you're consuming, and track your weight change. Everything else is just guesswork. Most of your weight loss is from diet. You didn't say what weight loss rate you requested which resulted in that 1,400 estimate, however since MFP does not include intentional exercise in that number,…

OP, you're doing great. Your estimated calorie deficit is in line with your weight loss so far. I wouldn't trust the body comp data, but if you use the same machine in similar circumstances maybe you can trust the trends. Your calorie deficit is fine for now imo, it's less than 1% per week. I wouldn't recommend increasing…

Like Claire said, I'd be very skeptical of body comp measurements, especially if they're from scales. It's encouraging that your lifting volume is going up. This suggests muscle growth. You don't say how lean you are. If you're quite lean and maintaining weight, then the body has no extra fuel to build much muscle. As well…

Don't take my advice here, but I like the afternoon of February 29 for ab work.

18 working sets in 1.5-2 hours? Full body 6x per week? Every set to failure? Yeah, all of those are far far from optimal. Too much rest time during each workout, too much going to failure which builds fatigue, and not enough rest time for muscle groups between workouts. If you're going 6x, something like PPLPPL is better,…

Hmmm, the chest supported row db image was working earlier but not now. Maybe this will work:

The good news is weight loss is mostly diet. So if you start tracking your calorie inputs and making some changes there, that's achievable even without much exercise. As for suggestions to build strength, that should really start with your specialist and PT. Do more than the PT suggests (imo they suggest the minimum…

This is perfect. I hope the weight training includes intensity and progression. I'm just saying, a lot of people don't really challenge their muscles and leaving a ton of reps in reserve won't do much for you. If you've been maintaining your current weight, track your input calories here and that's your current TDEE.…

It depends on many things, e.g.: Your training age : for a novice lifter, that's probably too much unless they are short sessions with good splits. Your max recoverable volume : if you're lifting with intensity (low RIR, high RPE) and also high volume, you may be accruing fatigue, leading to stagnating progress and feeling…

There is a transfer effect going on. People who exercise tend towards healthier diets. It may be a mostly psychological thing, related to goal setting and recognition that both exercise and diet lead to the same goal, so progress in one of those can lead to progress in the other. Conversely, if you skip a workout, you…

I don't know what that is. If you want to enter calories, look under Cardiovascular and enter total session time for Strength Training or maybe there's a HIIT there or something applicable. If you want to track weight/reps for progression, Google Sheets, or FitNotes is good.

What is your estimated TDEE here? https://www.sailrabbit.com/bmr/

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…

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.

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/…

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,…

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…

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…

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.

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…

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…

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…

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…