Jesung Member

I've been lifting heavy for 4 months and I love it! Currently trying to cut to <10% bf but progress has been slow :(

No, you should be looking at weight and body fat %. I was nearly overweight according to BMI in my picture lol

Just have a cup of coffee and a BCAA shake.

2007 I was about 145 lb. Now I'm ~175

His knees do go past his toes. Not that you can learn anything useful from a 200+lb guy squatting 95-135...

Starting Strength. Read it and follow it as is. Don't change the exercise, the reps, the sets. Just do the program and you'll get much stronger in a few months. It's popular because it works :) Here's some info on the book but there's no replacement for the actual thing…

Oh, and don't wear running shoes when you do squats because they have too much cushion. Better to do squats barefoot or with flat-soled shoes. And make sure you add weight each workout provided that your form doesn't break down.

As silly as it sounds, I've actually said this to some friends and it seemed to help them visualize the correct motion. Couple of things I want to say: There is no one correct way to do a squat. There are high-bar squats (Olympic style) and low-bar squats (powerlifting style) which are very different and there's everything…

Damn I was feeling relieved to see that I squat more than they do but then one gal smashed my deadlift PR :sad:

I just avoid buying junk food altogether now. Shopping has become rather taxing though... every time I'm tempted to buy junk food, I pick it up and read the nutritional value. Then my rational side makes me put it down and walk away.

Starting Strength is another popular beginner's routine. It has slightly less volume (3x5 as opposed to SL's 5x5) so it will be less taxing on your body.

Yes, it's a good program and I don't see why it wouldn't work for women as long as you make smaller increments in weight. What is the lightest plate you have? I'd say 1.25 lb (so you can jump up by 2.5 lb every workout) would be best if you want to make linear gains. As oaker said, technique is very important. Not only…

Yeah I meant that UpEarly might not feel comfortable sharing and we can still give her solid advice without knowing it, not that it's a useless metric.

Those were some respectable numbers. Don't think you have anything to be ashamed of. Maybe the body fat % wasn't necessary lol I'd say keep doing whatever you're doing until you plateau and add in olympic lifts like (power) cleans and snatches to add explosiveness.

Unless the OP is already an advanced lifter, increased strength will carry over to pretty much any sport.

Assuming you're doing a program like Starting Strength, I would stick to whatever routine you're on right now and don't change things until you start to plateau. Once you start to plateau and have trouble recovering, you can If you're not on Starting Strength and your lifts are not at an intermediate level, I'd suggest you…

It's probably from the increased volume. Stick with heavy weights for low reps (~5). Soreness is not a direct indicator of progress, the weight on the bar is.

You can make hard boiled eggs the night before and grab a few in the morning.

Depends on what you do. If you're actually doing strength training (meaning you're increasing weight as often as possible), then you need rest to properly recover for the next workout. If you're doing cardio or circuit type exercises, it doesn't really matter.

Do exactly what's in Starting Strength and you'll see the best strength gains. I read the New Rules of Lifting (not the women's version but it should be similar) and it's mostly good info with some bad. Also, I found it very lacking in teaching proper form which is crucial to making progress and not hurting yourself.

No, you measure your progress by how much more you can lift next time, not by how sore you feel.

it helps you retain as much muscle mass & strength as possible while you lose fat

You can reduce the volume even more. After warm-up, go all out for one set for 5 reps. Rest 3 mins, take 10% of the weight off, and go for +1 rep of what you just did. Keep going for weight progression. If you stall, deload and work back up.

Unless you're very lean already, 5kg in 3 months is a pretty reasonable goal. I would suggest cutting out rice and eating more meat & veggies. Start lifting heavy if you aren't already and do compound lifts like squats, deadlifts, bench press, and chin-ups

multivitamin, vitamin D, fish oil, creatine, whey, and BCAA for fasted training.

No it was a few year ago so smartphones weren't around back then. I believe it was a Samsung.

My phone fell out of my pocket during a roller coaster ride. The amusement park employees managed to find it and it still worked :)

Eat and sleep well. Your body will adapt to the work load pretty quickly.

drinking some french pressed black coffee right now (yes at 2 am...midterm tomorrow)

Not doing 90 mins of cardio and doing HIIT instead lol