ciaoder Member

Strava is a pretty good mapping app but really not very useful as a fitness app.

@primalsarah getting it done! If you have some resistance training in your past, you might be quick to regain some of that lean mass. You might find that lean strong aesthetic you want without cutting to 130. A straight up recomp at 139 is a very good possibility your case, especially if you're doing the traditional…

Good stuff from Westrich about concentrating on the muscle contraction. It's common to think of an exercise "I'll raise my torso and squeeze my glutes at the top." Reverse that thinking to "I'll squeeze my glutes and that will raise my torso". The change sounds subtle but in practice it's not. I like straight leg dead lift…

Are you really an evil witch?

Always good advice from wolfman. I'd only suggest running through the workout once or twice without the weights and just put your body through the movements. It'll give the opportunity to pay close attention to making sure you're doing the exercise correctly and consistently. Also good to put your muscles and tendons…

You'll want to build to 150 minutes of cardio/week (5x30 minutes is common). You can look up the pro's and con's to each machine, but I recommend using the one that's the most fun. Don't go full tilt from the start. Easy days for a week or two to let your body respond and adjust. You can find instructions for every one of…

First Law of Thermodynamics 'n stuff.

Moon Pies don’t taste right if you don’t have the RC Cola with it. The OP being a chef I’m sure he’d agree.

Hey all. I’m new for the March challenge and have a book keeping question…with math. It’s been my habit to track my weight as a running 5 day average to eliminate the outlying numbers (I can swing 8 lbs pretty easy between Chinese food bloat or post workout dehydration). When I report my weekly can I use that average or…

ciaoder (pronounced Chowder) weigh in Fridays starting weight 255 highest weight 280 no preferred team

Bell pepper powder or flakes are available if you want to try and stay true to a recipe's flavor profile. Because you're going to need to adjust the liquid in some of these recipes I'd recommend using chicken stock or bone broth (home made if you can get it done) instead of water. It'll add about 30cal per cup used but…

I know a lot of guys have a lot of success using indoor trainers, but I still think it's best to get out on the road (or trails) as soon as possible. The challenges associated with riding as a bigger guy don't translate well to indoor cycling and so the added capacity you would gain from that training doesn't develop the…

I'll repeat that having leveled out for 2 weeks isn't any indication of a problem with your program. You've got your diet in a rhythm which is definitely the harder part...don't be quick to make changes there. If you want to change anything at this point it would probably be to ramp up intensity or volume at the gym a…

Truth. I'm not afraid of offending the people I care about, but if I'm not involved enough to be a part of the solution it's not really my role to observe the problem. I naturally lean into the positive side of things.

So much depends on the sensibilities of the individual. Ann flakes out on maximizing her macro and micro nutrition for a best outcome every single day but she’s been at this a long time, is motivated, and has the expertise to do so correctly. Someone else, perhaps early in their journey, might be much better served by…

The calorie surplus is key, but there might be some specific advice about exercises depending on what your reasons are for wanting to gain weight. What goals do you have in mind that make you want to gain weight?

If you're not gaining at 2600 calories maybe bump up to 3000 and see what happens. You don't have to get fat to bulk, but less than 10% is definitely sub-optimal. I also expect you'll do better to increase the intensity in the gym and cut back the amount of time you're spending there by half. Spend the extra hour napping.

Maybe not a good match for me then? Best of luck guys.

There’s nothing here I disagree with. I guess I view this as a coach. The trick is to program at the highest level that a client can adhere to. While factually most of the advice given has been correct , once it had been rejected the next step is to revise backwards to factual advice that can be accepted. Sometimes the…

Mmmmmmm…lasagna!

Looks like Chloe disengaged 3 days ago. It's fair to wonder how receptive someone is. I'd suggest it's also fair to question how helpful our responses have been for a post titled "Losing Hope..."

Happy wedding!!! If it helps,even though the bicep usually gets more attention, the tricep is the larger muscle group of the upper arm and it's comprised of 3 parts. Different exercises will work the tricep from different angles and change how it's shaped.

The trick to getting stronger really just boils down to the idea that every time you workout you need to do just a little bit more than last time. You can do your exercises with more resistance or, if you're not ready to move up just yet, do more repetitions than you did last time. Even just 1 extra will count. For your…

Bull...Elon Musk doesn't have any clue what my goals and ambitions are. My goal is to do something active every day for the rest of my life. I expect this is going to take me the rest of my life.

I have just a couple of observations/questions. Chloe, What's your family look like genetically? Everyone on my mom's side has weight problems and most end up with diabetes. Genetically some of us just are unlucky. What I've found is that my body very much wants to shut down my metabolism when I'm in a significant caloric…

It’s absolutely normal when you lose that much weight to have trouble maintaining lean mass. As you even out , adding muscle back won’t require anything extreme, especially as a young man. It just takes some time. Recommend intake for your macro nutrition will depend on what angle you look from. A bulking body builder will…

Great job Alex dropping most of 70lbs! At 5'7" sticking around 150lb isn't a bad place to settle. If you're comfortable with your diet as it is maybe just tighten up the quality of food without reducing the quantity...there's nothing about your goals that would indicate the need for a 20% deficit. Then just add in the…

I'd start with pinning down joint stability and quality movement patterns before jumping in on the heavy lifting. Gotta' resist the temptation to "test" yourself and spend some time conditioning your body before you take on a strength or hypertrophy program. Do you have an appropriate mirror in there? It's good to be able…

This might be an accurate read on what’s happening…maybe not. Either way it’s problematic in that the people who are posting these tiny meal pictures are latching onto extreme ideas instead of an informed and reasonable approach to weight loss.

A lot of pharmaceutical help being passed off as hard work and whatever supplements these people are selling. “Just link to the coupon code in the description below “, right? Oh… and don’t forget to smash the “like “ button and subscribe for more great content!