alexmose2 Member

Take note of your fatigue levels too. Too much too soon will have you feeling lethargic and actually move LESS during the day. Feel free to message with questions.

Calculate total volume and go up from there. 10# x 3 x 15 = 450 volume. 15# x 2x 10 = 300. You actually would be doing less! I would at LEAST do (450/15)/2 = 15 reps!! So that's 15 reps at 15# for 2 sets. see? volume = weightxrepsxsets. progressively overload Volume and you are set!

Unrelated, but yes that is the best show and I googled and saw it has a season 2!!! Welcome back, Chief. Perhaps you will find that competing with family members is more competitive than you think ;)

Nice! I have seen your posts over the past 2 years and love your dedication to overall wellness. Best of luck @janejellyroll You're a beast. I saw that DL. @quicksylver0922

1 week of not weighing/measuring food and this is what I got: Training: recently switched from 3 day full body to 4 day DB only workout M&S. My dumb*** attempted to add in an extra leg day on rest. I should have either carbed up a tad more or just taken the rest day. I did 2 days of CX work core training as well since the…

CX WORK core workout but it felt very easy.

For NEAT purposes, a simple $15 pedometer is another option. Everything else, sleep, calories, etc., must be taken with a grain of salt. Some are pretty inaccurate...others can be accurate...but most importantly, does tracking these things motivate you more? For me, answer is yes.

Couple of things: Your bike rides are likely impairing recovery. 13 miles is quite a lot. Tack down a few miles and see what happens. For your height/weight, that's a low calories count, even for deficit. @AnnPT77 is right to go for a smaller deficit. Your protein at 100g is pretty low. Protein is essential to build…

Funny, I was just thinking this morning that even if I weighed myself this morning (currently away from home eating cafeteria food), it would have no effect on what I ate today.

So, the quick answer is, you will never know the exact amount. We know what exercises burn more or less calories. Trackers can help estimate, but even they can be off by a lot. Keep track of weight/measurements/calories intaking and then you can estimate over time in accordance to your weight trends.

Lower body M&S 4 day DB only program. Wow I thought it looked light on volume but I am beat!

I wonder if they upcharge for putting "Gluten Free" on the packaging. They could probs go another buck or two if they added "Keto-friendly"!

I heard on Squat University and McGill say knees to chest only provides temporary relief and the disc issue is not addressed. In fact, I heard this can eventually cause MORE pressure on discs, 30-40 mins after doing this stretch.

I am currently away from home and this is my saving grace for breakfast

that is quite a gap!! good job keeping it up

third day of M&S 4Day DB only workout. Wow it took a lot out of me! I am still playing with my breakfasts prior to training and I am going to try more carbs, less fats tomorrow, even though I had only about 6g of fat today....that and way too much caffeine. Still got a good workout in, back is satisfied and I am sure my…

Go Lean! Kashi cereal. 10g protein for 140 cals. Awesome preworkout with yogurt and fruit!

I don't want to freak you out, but I had back pain for weeks all up and down my entire back. Then, when I got tingling in my foot, the docs diagnosed me with bulging disc. To recover, I did core work (anti-rotation, strengthening w birddogs and deadbugs), lat activation, and a lot of unilateral work for my legs and back.…

It gives me anxiety as well. But tbh I don’t have a choice. I think I’d be a weirdo measuring food in the cafeteria. But also....I kinda do want to test.

I am here for the pup!

I will be taking a work trip/vacation for 6 weeks where I am not bringing my food scale and will be served cafeteria style food, box lunches, cereal, jerky, Think! protein bars, greek yogurt, and fruit. With the occasional night out, this is truly my test to see how 2 years of faithfully logging can get me. Not worried if…

Also, I am sure by now you are a dedicated follower of squat university on instagram.

Lower body DB workout. Wow im wiped! Still going to hit 10K steps

Started at home workouts again. today was upper body and core (CX work). Giving M&S 4day Dumbbell routine a try!

If I can suggest McGill's big 3 and his book, The Back Mechanic, he has an assessment in it that is essentially just to review what positions, movements are "good" and "hurt" for you. Yes, it's a conscious decision to not flex my back in most cases, and yes I still can, but back fatigue is real.

I definitely am experiencing something similar. I’m in a deload right now (3-4 days off) but also going to have the same focuses. I got me a nasty bulging disc causing that hip shift and muscle imbalances in legs.

what r ur back issues again?

Anyone have program reviews on the M&S 4 day Dumbbell workout? I have run PHUL a few times and am not sure I'll have barbell access in the next 2 weeks. Been running 3 day full body but wanting to up the ante.

Been running 3x week full body MAPS Anabolic plus teaching 1 day Bodypump for last 6 weeks on a bulk. Today, my body started crying for a deload. As in, couldn’t hit my numbers, at least for arms, 2 sessions in a row and binged on 600 cals of peanut butter. Live and learn.

Been running 3x week full body MAPS Anabolic plus teaching 1 day Bodypump for last 6 weeks. Today, my body started crying for a deload. As in, couldn’t hit my numbers, at least for arms, 2 sessions in a row.