Retroguy2000 Member

It really sounds like excessive nitpicking to quibble over the literal definition of words like that, especially when qualified with "safe, cheap and proven". You also could have said the above with your original "question", instead of framing your "question" like some sort of gotcha. Yeah, some are non-responders. How…

As I said, it's safe, cheap and proven. First Google hit: Most creatine goes to your skeletal muscles, which convert creatine into a compound of creatine and phosphoric acid (phosphocreatine or creatine phosphate). Phosphocreatine then helps create adenosine triphosphate (ATP). ATP is a source of energy that your cells use…

Pre-workout is a marketing scam. If you're in a calorie deficit time your meals or snacks around your workout time so you have more energy. Even just a banana or a coffee an hour before is all you need for pre-workout. Post-workout protein is a myth. Studies have shown that the most important thing is get your daily…

I haven't watched it. I did a search on RP for imbalance. Let me know if this helps. https://www.youtube.com/watch?v=FP2dyni-dgA

Yeah while on the road I didn't mean strive for a full workout. I just mean get out the bands and do a few quick rows and presses, curls, triceps push, etc. It doesn't take long, gets some blood flowing, gets some stretching in, and helps maintain what muscle you have. And bands take up negligible space or weight by…

Technically, you're not, because you aren't losing weight, which means you're at maintenance calories. You may be improving body comp as you surmised, which you could maybe confirm with measurements and progress pics, but if your goal is to lose total weight, you'll need to be below maintenance. 7K steps is good. A little…

Your thinking is correct, but think more medium weight, where failure would be at 12-20 reps. It doesn't matter. Do sets to 1-2 reps from failure. Get at least 0.7g per pound protein. Lift at least 3x weekly. Track your waist and hips sizes and take pics.

Track your input calories and consume less. And/Or If you aren't getting many steps in, walk for an hour daily.

The average person can have 1500-2000 calories of energy in their stored glycogen, so I assume most people aren't going to burn through all of that in a run, unless maybe they're fasted. If they are using mostly glycogen then presumably they'll be hungrier after as the body tries to restore those stores, which means more…

You should keep your high protein during the trucking week too. If you're in a calorie deficit that week, the protein will help preserve muscle. And as Tom said, there's nothing magical about OMAD or IF wrt weight loss, it just comes down to your calorie deficit. If that style helps you with adherence, go for it. Maybe you…

You can get vegan protein powder. I think pea protein is an option. You could do 25g of that to supplement, to make it easier to hit your daily goal. If you're genuinely sedentary, getting up to 10K steps per day will make a big difference, and won't leave you much hungrier. Go for an hour walk. Catch up on phone calls or…

You mentioned frequency of working out. If you time your meals and snacks such that you're adequately fueled pre-workout, you may not need more calories that day than other days. But it depends on the workout. An hour of lifting isn't much calories, maybe 150-300 depending on your weight and intensity. Go hiking with a…

Then we agree it's a fallacy. We just maybe disagree about the extent. As I said, I got the 50% estimate from two, actually I think it's more like three, bodybuilder/powerlifter people on YT.

I see there was a follow-up re-interpretation of the Biggest Loser study in 2022. They note that the greatest long term metabolic adaptations happened with those who had the greatest increase in physical activity, and it was unrelated to weight gain afterwards. In other words, it wasn't the extreme diet that changed their…

That's a good failure, not a bad failure. Now you know you that X reps is failure, aim for 1-2 before that, and when that feels comfortable, add 1 rep, rinse repeat.

What is your height and weight? Just to rule out perhaps that you're very low on muscle mass and aren't accustomed to exercise. I think a pinched nerve would likely produce pain and numbness, though weakness by itself is possible maybe.

Not to discount anything else you're saying, but just re The Biggest Loser, that was probably a greater shock to their systems than anything a normal person does. Presumably the extreme diet and exercise and resulting very high stress on their bodies is a factor there, which maybe doesn't affect the average person nearly…

Jogging with ankle weights changes your gait, which puts more stress down your whole chain. Walking with a weight on our back is more natural, and humans have been doing it for thousands of years. There's also a world of difference between doing a 20-60 minute weighted walk a few times per week with 10%-20% of added…

I wish I had that before I lost my platinum wedding ring that cost well over $1,000, after I had lost about 55-60 pounds.

You're probably eating more. Perhaps you are less active during the day than before, maybe job or kids related?

I've never really thought about it. I don't get DOMs often if I'm lifting regularly, and if I do it's probably 12-24 hours after. Was that squats session unusual? Have you been lifting at normal schedule and volume, doing same movements as before, and still got DOMs that lasted three days after?

That's cool. Don't be this guy... https://www.bbc.co.uk/news/extra/qxsmv10bx7/missing-in-the-wild-and-praying-for-survival

Fill a gallon of milk container with water. That's 8.34 pounds. Put in backpack. Profit.

Hours of hiking hilly and uneven terrain with a pack? You might burn a few thousand calories. Hard to say. You'll get hungry. Eat healthy to refuel if you can, and don't worry about it. It's extremely unlikely you'll gain fat weight unless it's a short hike and you fill up on multiple big chocolate bars, heaps of peanut…

This is a comprehensive list of all the ways you can achieve your goal: 1. *sustainable* calorie deficit + time + moving more. 2. See above.

Does it matter? It could be a time issue, or maybe fatigue related. I do db shoulder press on leg day because I feel fresh there (lift every 2 days), and I finish back/chest with lateral raise because even though I'm tired by then, I'm not too tired for raises.

Ah, then yeah that 60lb bb is too light for RDL etc. The db's should be good though. Start lower until you get the form ofc. Btw, I've seen it mentioned that you can expect to do about 20% more with a bb than db's. Maybe something to keep in mind when going between bar and db's for chest etc. Speaking of RDL, this is a…

Good stuff, re the changes. It's totally fine to specialize. Just know, which you probably do already, that if you're doing good volume on A, B and C, and then go specialization volume on D, that much volume and intensity can catch up to you over time. You might want to do a deload every 6-8 weeks. Maybe ramp up the…

Oooh, ouch. That sucks.

That's better. The good is, you're doing key compounds, twice a week, vertical row + horizontal row, and sufficient volume. Diet is great, assuming at least 0.7g per pound protein. That all gets you most of the way. So again the stuff below is more fine tuning. You still have bicep curl early on, and before any back work.…