Retroguy2000 Member

If you're asking a general question about setting up your program, try this thread. Or if you have more specific questions, ask that too and myself or someone else may be able to help. https://community.myfitnesspal.com/en/discussion/10920257/how-to-set-up-a-weightlifting-routine I don't know about tracking exercises in…

I've watched quite a few Layne Norton vids, and I think he's quite good. He cites papers he mentions in the video detail. Yes, he sells supplements but he doesn't mention them in every video, never mind pimp them like Greg Doucette does. For example the most recent video is talking about someone saying bad stuff about…

Face - pictures.

Sure you can. This is assuming the increased effort doesn't result in a buildup of fatigue though. Maybe start with the core workout being half length on Monday, and regular on Wednesday, since you have two days after Wednesday until the next full body workout. You could also drop the planks in the full body sessions. I…

It's very important to hit a high protein target if you have specific needs, such as you are lifting regularly and seeking to build muscle (or maintain it during a cut), or if you are recovering from injury. With lifting, at least 0.7g per pound is good, and using target weight makes more sense than an obese weight here.…

I'm not surprised you are having those benefits. 1-5 reps is considering strength training territory. 5-30 is considered hypertrophy, if going close to failure. It's not an either/or though, ofc you can gain some muscle at low reps, and gain some strength at higher reps. I mention it because you have slightly conflicting…

You're over-complicating it, OP. Calculators, watches, guessing what "activity level" you are based on the arbitrary definitions of this or that site, is all just estimates to get you a starting point. If you haven't started doing a lot of exercise (which might cause some water retention), and you've been tracking your…

That's true, but also remember that this isn't the "health and fitness" sub-forum. It's the "body building" sub-forum.

That's a good result. As you probably know, it's easier to keep strength up than muscle during a deficit, and your rate of loss of nearly 1 pound per week is ideal for maintaining as much muscle as possible while still getting reasonable fat loss. I hope you don't mind me posting some input, but since you've put it out…

You should definitely be doing a warmup before lifting. 5-10 mins cardio is good. Also get some blood flowing in your shoulders. You could do some core stuff like you mention before the lifting, or between exercises, or any time you're at home really. Since you mentioned potentially straining your back and weak core, I'm…

For calories, no. Just total session time is fine. For progression, yes.

Your TDEE estimate of 2000-2100 is probably high, as evidenced by your actual weight change at lower calorie levels. According to this, if you're generally sedentary e.g. desk job, your TDEE would be 1600-1700. Obviously this could be much higher depending what you're doing. https://www.sailrabbit.com/bmr/ Lifting doesn't…

Is it even worth logging the black coffee? At 2 cals per 8 oz it's a rounding error amidst all the other daily estimates of food label accuracy and calories burned.

Counterpoint: imagine how happy you'll be when you find your stamina and strength rapidly improve after consistent training. You should have nutrition in advance if you need it to get the most from your workout, especially lifting. That might be a coffee and a light snack, maybe a banana, whatever. If it's a cardio…

Sure, but it's going to be harder. You'll need a calorie surplus. And off the top of my head, peanut butter is vegan and high calorie, and nuts too. You'll also need more than the usual recommended amount of protein (which is 0.7g per lb) because of the quality being not as high from vegan sources. You can get vegan…

@KaileyCo For building a workout, I'm sure there are paid apps, or you can buy plans from influencers, or build your own that suits your own schedule and goals. Whether there are free apps for that, I don't know. I just want to point out that you can build such functionality into Sheets easily. e.g. in my sheet, rows 15-42…

That's a good one.

Google Sheets. It lets you easily track progress, and is free.

It's not that hard. Check the menu ahead of time. Make sensible choices, and use substitutions. Don't eat any pre-meal bread or share any starters that others order. Get a baked potato instead of fries. Get it plain, not loaded or full of butter. Choose something that's grilled not fried. Choose a tomato sauce instead of…

As mentioned, 1g of glycogen comes with about 4g water. So deplete your glycogen stores with about 90 mins cardio, and keep your carb and sodium intake low. That could be multiple pounds easily. Some calorie deficit might help too. I'm guessing some extra fiber asap may help with passing waste in the next few days too.

https://www.sailrabbit.com/bmr/ Macros - 0.7g per pound protein is a good target. So long as you get at least some fats, split the rest between carbs and fats however you like.

Hell no. Don't worry about such details. Even if food labels were 100% accurate (they are not), and even if you weighed every gram of everything, that still wouldn't guarantee you anything because you don't know exactly how many calories you burn that day. Entering 2 eggs is good enough. Make sure the egg nutrition entry…

Your urine color does a good job of letting you know how hydrated you are. I don't track how much water I take in. I drink "quite a lot" of water. No idea how much that is. I drink a glass or two of water pre-walk and also post-walk, and I always have water nearby at my desk, but I don't bother to carry any on 45-60 min…

Drink plenty before you go out. For 150 mins, you'll still need to carry some, but in general I think people way over-think how much water they actually need when going for a walk, especially if they're well hydrated to start.

Those free weights are probably good for you for single leg work like lunges and Bulgarians, and for arms and shoulders. I expect they're too light to tax you for squats, Romanians, or rows or presses. However, the Bowflex presumably lets you do various rows, pulldowns and presses, and will allow you to overload with more…

If you have fuel on your body, you can build muscle in a small deficit. In your case, I'd suggest a 10% surplus, so go up to about 1800. Your macros look good. The main thing is going to be volume + progressive overload. If you're new, about 10-12 working sets per muscle group per week, ideally in at least 2 sessions. The…

Absolutely, frequent lifting. Without it, you will likely end up skinny fat. If you aren't using the muscles, why would the body attempt to spare them when dropping 2-3 pounds every week? You need frequent lifting, hitting each muscle group at least 2x weekly. If you also have time and inclination for cardio, fine, but if…

@BodyTemple23 Well, overdoing it is relative to where you are. It could also be a form issue. Different people may get elbow or shoulder flare-ups from the same exercises, and maybe changing grip type or width helps, or maybe choosing another exercise is better. Whatever it is, your body is telling you something, so you…

Evidently, you are overdoing something. Which exercises, which muscles? When was the last time you did a deload? You may well benefit from different exercise(s) for a little while, or a full cycle, or take a deload week.

That's a little fast if your goal is also to preserve as much muscle as possible. However, other factors will be very important there: frequent lifting + progressive overload if possible + high protein. Are you doing that?