Retroguy2000 Member

It doesn't burn as many calories as some people used to assume. Try this calculator: https://www.outsideonline.com/outdoor-adventure/hiking-and-backpacking/ultimate-backpacking-calorie-estimator/

He is scarfing down pb on Nature Valley Crunchy Oats granola bars and having trouble speaking, lol. But he's getting a lot of calories fast.

I thought this was funny. Bugenhagen showing his bulking tip with peanut butter. 600 calories in under a minute LOL.

I disagree that up/down with free weights is a big issue. Unless you're seriously into bodybuilding, for most people they can work just fine with free weights for legs, back, arms and shoulders. For chest, you really need a bench. You don't need cables. They offer more options, yes, but they aren't necessary. I also…

Bands are much better than nothing, but they're no substitute for free weights or machines with proper progressive overload. It's hard to do much for lower body with bands, and they're also not ideal in that typically their most challenging point is when your muscle is contracted, not when it's stretched. If you have a…

4-5 days weekly at 51yo is maybe quite a lot. When was your last deload? Could be fatigue catching up. You probably want something light right now like bird dog yoga pose. When you're feeling better, add back extensions. You can do those at home with a weights bench if no gym access. Also consider if your mattress or…

No idea. If you need an alternative, I like the free Fitnotes on Android. You can enter whatever workouts and exercises you want, and it tracks them all and gives you history, and you can export to CSV if needed. No frills, also no ads and no upsell.

Years ago, I saw a guy deadlifting in my gym. No belt. I suggested he should consider that. He was polite, and said he didn't need it. Yeah, until that split second one day that you do need it, and then it's too late.

That's a long post! I don't think I have much to add atm. One thing that comes to mind is consistency is so so important. Progress, especially for a natural and not a beginner, is measured in months or years of consistency.

Via Google AI: Yes, whey protein contains all nine essential amino acids (EAAs). These EAAs are crucial because the human body cannot produce them on its own and must obtain them through diet. Whey protein is considered a complete protein due to its inclusion of all essential amino acids, making it a popular choice for…

Bloating isn't the right way to describe it. Creatine pulls more water into the muscles, leading to them maybe feeling a bit fuller. You might add about 3 pounds, but it's not fat gain. Btw, you don't need to load it with multiple servings per day. You can do that if you want to, but if you just take a regular 5mg daily at…

That sounds awful, csplatt. Claire's comment about the QL is a coincidence. Before seeing her comment, I was thinking about some Athlean-X vids over the years where he has shown QL stretches as a solution for back pain. Here are a couple of links below. Have you tried dead hangs? Maybe 30s+ a few times a day might help.…

Are you not lifting? You only mention cycling. Lifting will help preserve muscle mass during weight loss, and improve body comp.

Thanks for the detailed update. As I said earlier in the thread, this is the way. You're tracking your input calories and you're tracking your weight change, and adjusting as needed. That's better than any calculator estimate of your TDEE. It looks to me like the data shows you must be eating back some exercise calories?…

It's totally healthy. I wouldn't go over 50g in a single serving, personally. While the most important thing is get your total protein in during the whole day, there may be some benefit to spacing it out, so I'll have a scoop in the morning and night rather than say two scoops in one go. If you find you have digestive…

According to MFP, yes you can eat back the full 1,000. That isn't how the body works though. And you shouldn't assume that 1,000 estimate is accurate. It also doesn't take into account potential reduction in NEAT later in the day during recovery. The safer play is eat back about 50-75% and see how you get on. Track your…

I know you said it's hard to find adjustable db's but I'd strongly advise looking more, including the used market. You might also be able to find a pre-made set of loadable db's, e.g. in my last visit to the UK a friend loaned me a pair like this at the link. As a pair, they're 20kg, but a single db can be quickly loaded…

There are apps which estimate foods on a plate via a picture. Probably not free, though maybe they have a free trial period. Anyway, the cost of a month of that is surely a fraction of the cost of the cruise, if that's important to you. Will Tennyson had a video recently with him on a cruise, and successfully maintaining…

Not a million miles away from there. There are at least a couple of 'older' active lifter posters here.

I'll cut and paste from a previous response I gave to someone else: Most expensive and most convenient: Fixed db's. Say you have a pair of 20's and a pair of 10's now. Fine. Then you progress, you realize you can do more for back and squats, and Romanian deadlift, so you want a pair of 30's. OK. Now it's getting expensive,…

30 pounds in 7 weeks? That's about 4 pounds per week, suggesting a deficit of 2,000 per day.

You didn't give any calorie numbers, or why you think it's very off. It's probably a lot of calories. Whatever it is, the best form of tracking is knowing your input calories and your weight change. You can compute your own TDEE from that, better than any watch or online calculator.

To add to that great advice: You've added a lot of endurance training for your legs. You shouldn't be strength training for lower body, i.e. 1-5 reps. You should also reduce lower body lifting volume. So e.g. if you're currently doing 5-10 reps for lower, add at least 5 reps to those sets, and do fewer sets. Also, don't go…

As Ann said above. It's a fools errand to attempt to estimate calories per set done. Just use the estimate provided above for total session time. Yeah, it may not seem that high compared to cardio, but that's normal.

Assuming it's overtraining and not some health issue, and this all sounds like OTS, Google says it can take at least several weeks, possibly months, to recover. Take it easy. https://my.clevelandclinic.org/health/diseases/overtraining-syndrome

You clearly have low bf %. You should be lifting hard with progressive overload and with a small calorie surplus. There isn't enough stored energy on your body to fuel muscle building without some extra calories.

How was your lifting recently, OP? Assuming you were previously challenging yourself and doing progressive overload, I also assume that recently your performance was dipping? Harder to get the same reps or same weight as before? That's a sign that you need a deload. As one of the people I follow on YT says, "If you don't…

You don't mention your diet and what you think your deficit has been. Just going off your post there in isolation, there isn't a connection to be made with that much exercise and "only" 11 pounds lost, since so much of weight loss is dictated by calories in, not exercise (and especially not calories from weights). However,…

You need to hit the weights, young man. You should have been doing that during weight loss too, but better late than never. And get into a calorie surplus. With progressive lifting, you could add as much as 500 calories daily surplus, but maybe 250 would be better. That's probably at least 10% more calories than you're…

@nossmf Great post. Your comment about hitting a weight from 30 years ago stuck out to me too, mostly because it seemed like such an arbitrary target, which also doesn't take into account all of the muscle you've gained in the last 30 years. That's why in general I don't like seeing people focused on specific weight goals,…