Retroguy2000 Member

That's a great start! If you don't mind me saying, it's important to keep progressing by lifting close to failure, so keep adding a little weight each week until that 10 reps is very challenging.

It depends what setting you told the app for how active you are. That's how it estimates (key word there) your daily maintenance calories. Then if you say you seek to lose 1 pound per week it'll subtract 500 from that. If you say you seek to lose 2 pounds per week it'll subtract 1,000, and so on.

"In respect to biceps, with 2 different heads I want to make sure I target both" Sure it's interesting, but it's also hugely over-stated for the average person. For instance, if you pick practically any biceps curl and you do that to near failure and with progression, you're basically fine. Switch to a different curl…

I'm sure they exist, but they may well have subscription fees or other fees. Once you start looking for more features than just tracking, that inevitably becomes more premium. As for which apps, I don't know. The thing is, your program shouldn't change very often anyway, maybe just a small rotation every few months. Once…

"CICO. doesn't work. You're right. But..don't say that on here." And yet, it does.

You can build muscle in a deficit, but it's neither the most efficient way to lose weight, nor the most efficient way to build muscle (a small calorie surplus). If you're a brand new lifter, not yet had your first year noobie gains, you'll have an easier time. If you're an intermediate lifter, and you keep your deficit to…

I use a bunch of different protein powders, nearly always whey, mostly based on whichever has a price deal at the time. I set a keyword alert on slickdeals. The main thing I look at on the label is the ratio of protein calories (protein grams * 4) to total calories. I like that to be at least 70%. The higher the better…

Well done. AFAICT, depth looked good on the first two reps but then you were apparently getting a bit tired and it was starting to look more like a good morning, which suggests you might be too hips-dominant and that your quads need more work to catch up. Your left knee was wobbling a bit and coming inwards, which is not…

For lifting, which you should be doing, the main difference from your 20's will be more recovery needed, and you should probably stick to 8+ reps to reduce injury risk. You might also consider giving up, or not doing, things like conventional deadlift. For fitness, you might want to be careful with team sports, due to risk…

We need that old arcades system of putting a 10p or quarter on the machine to say you're next. Seriously though, as a guy, without knowing your mannerisms or tone but I assume those were perfectly respectful, you did nothing wrong. I've also seen guys say they don't like gyms because they react exactly like that woman did.…

Studies show your body absorbs about 25-35 grams of protein per meal. If you eat too much protein at once, your body stores the extra as fat or gets rid of it. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humansThe belief that the anabolic…

CICO is definitely real, and so is physics. If you are genuinely on 900 calories, that's not safe. It'll be very hard to get enough nutrients and everything you need. If your calories are very low, you're probably not moving much. Maybe sedentary for long periods, not fidgeting much, etc. If your calories were higher,…

This is my bench. https://repfitness.com/products/ab-3000-fid-adjustable-bench?variant=42149286772894 As you can see from the design, at 30 degrees if you imagine where your lower chest would be, near the top of the bench, there's clear air down to the floor. So I simply leave the bar there, reach down and row. Depending…

You could try a Swiss bar for bench press? Don't you find it's hard to get enough weight for 1-arm db row? Certainly if working out at home anyway, as I am. I like the chest supported barbell row, at 30 degrees. It doesn't quite have as much ROM as the BB row as you pull to the stomach, but it's close, and it totally saves…

@nossmf Those four steps are all great ideas. If you recall, I'm a few years older than yourself. I adhere to all of those except for being lazy with the therapy stuff. If I ever feel any issue in a shoulder or elbow I add more dead hangs and that seems to fix it. I still do RDL once every 8+ days. And I still do barbell…

Try this.

I'm not sure if there's such a thing as loving leg day, until after it… One thing to consider is the possibility of built-up fatigue, especially if you are doing a lot of separate cardio work which works the legs a lot. So maybe you don't need to do as many sets as you're doing, for example. And the deadlifts, it's fine as…

It's likely your recent issue has nothing to do with lack of deload. Most likely that's a separate topic. It's a totally valid topic though. I agree 100% with noss' comments. I go by how I feel. If I'm starting to feel dread about lifting, I probably need a deload. That's typically about every 8-9 weeks or so, for me. The…

(accidental double post)

The general advice with any injury is if it's a sharp pain, cease activity that affects it. Otherwise, do light weight with focus on form and gradually progress higher. Walk. Stretch. Isometrics with bands. Try bodyweight squats (make sure no butt wink!). Get blood flowing to the area with light weight and careful…

Yoga is much better than nothing for building strength, endurance and some muscle. It's not going to be nearly as effective as lifting weights for strength or muscle though.

I don't know how hard that sort of thing trains legs. It sounds like it would train cardio quite well, but leg strength and muscle? I'm not sure. I'm in the camp of lift weights, with progressive overload. In the absence of weights (note that weighted vests can help, if you have that), this means exercises such as:…

Progressive overload. What are you doing currently for exercises, weight, volume?

It's all estimates upon estimates. Your activity level setting is an estimate. Your exercise calories are estimates. Your food labels are estimates, especially if you don't know the exact portion sizes. The best long term solution is track your inputs and track your weight change. That tells you everything about what your…

It doesn't matter for now. Pick either. The most important thing is start tracking your calories. Everything. No exceptions. Make better food choices and portion sizes. Drink fewer calories. And keep doing your regular exercise. Lifting is great, but note it doesn't burn many calories. It will help you in many ways though,…

Star Talk on YT, with Neil deGrasse Tyson. It's interesting and entertaining.

Weight loss isn't linear. Water weight fluctuations can be significant. A few things I think of: That sounds like a very low amount of calories for a guy. That's quite a lot of exercise, which is fine if you feel OK with it, but… Combined with low calories and dieting that's a lot of body stress, which could result in…

It's true that cardio is mostly for health. It has small benefits for fat loss but most weight loss comes via diet. You should definitely lift weights while losing weight. Typical weight loss without lifting and high protein results in about 25%-40% of the lost weight being your lean mass. That's not good at all. Faster…

@AnnPT77 "I don't understand Retro's arithmetic" Neither do I, lol. I was going back and forth between pounds and kg and messed up the initial calc. I did 60/33 instead of 33/60, hence why the number ended up 3.3x what it should have been, the number you gave. Oops.

Good: My cat can comfortably sit in my lap when at my computer chair. Before, that wasn't possible. Bad: Losing my wedding ring, then having to repurchase another.