rkr22401 Member

Just started squats in the last two months or so. I've been surprised by how consistently I've been able to add weight to my squat as a noob (5-10 lbs per week on avg). I shoot for 8x8 in principle, but after each bump in weight I tend to start at 8 reps and drop to 5 reps by set 8. As reps climb I throw more weight on the…

I work 12.5 hour rotating shifts (sometimes 6 am to 6:30 pm, sometimes 6 pm to 6:30 am). With commute, its 14 hours driveway to driveway. Rotating shifts are worse because you are in a semi-constant state of jet lag. You first day off is spent adjusting your body clock to your next schedule rotation. Used to think I didn't…

Google calorie cycling and/or carb cycling. Different ways to do it. Quick version is eat at deficit for3-6 days. Up calories to maintenance or slightly higher the next day. Repeat. Every 3 months or so, take a full diet break for a week or two. Don't go crazy. Still eat healthy, just up calories to maintenance. Keeps…

I have and will continue to stay out of the gun debate, but this post made me chuckle. You'll have to point me to all the oil we've been getting from France and England since WW2 ;-) It was also informative to learn the USSR did not in fact possess nuclear weapons. It was all mass fear propaganda just like that 9/11 hoax.…

Quote: "I really regret that workout" - no one ever The only workouts I regret are the ones I miss

I don't find time...I make time. I work 12.5 hour rotating shifts. With commute it's a 14 hour work day. Until last month I was also going to grad school in my "spare time" (just graduated). Married father of 3 with a dog and a lawn and all the time obligation that entails. I used to tell myself I didn't have time. Turns…

Not to mention the extra BF will make a juicier zombie meal, like a well marbled steak. I'd rather be comprised of leaner tougher meat just in case zombies are discriminating eaters. If it's just brains they are after, I'm screwed because my melon could feed a zombie army.

You can get an effective weight training workout done in 40 min. I'm not so sure about 20 min, but I suppose it's better than nothing. I'd recommend, rather than splitting the time between weights and cardio, doing 3 days of weights exclusively and 2 days of cardio exclusively. On the weight training days, use supersets to…

Fit or not, extra body fat is only going to slow you down during the zombie apocalypse. I don't want any extra baggage when I am being chased by the hoard of zombies.

Continue exercising. GRADUALLY up your calories to your TDEE. Track your results. If you start putting on fat, you've either upped calories too much or reduced your exercise. Continue to make healthy food choices. Now is not the time to say you are done so you can go back to daily fast food, soda, and junk food. Keep…

I don't put much stock in BMI charts. At my height the normal BMI range is 115-150 lbs (male). At 150 lbs I would be too skinny. At 115 lbs, Sally Struthers would be pleading for you to send my 37 cents per day to buy a sandwich. Better to determine your goal weight using your goal BF%. Divide your current lean body mass…

Depends. The majority of people under-report calorie consumption and over-report calorie burn. If you were 100% accurate in both, you could eat back all your exercise calories and maintain the same deficit. Better to start with a portion of your exercise calories and adjust based on your actual results. Actual results…

Absolutely true. More body weight requires more calories to sustain that weight. Given a constant calorie deficit, weight loss will slow as body weight comes down. Given that you are light but would like to lose BF, I recommend hitting some heavy weights, maintain a slight calorie deficit (250-500 daily deficit) and eating…

8x8: Day 1: Bench and Pullup + Biceps Day 2: Overhead Press and Squat + Triceps

Jimmy John's sandwich shops were founded by an interesting fellow. They have numerous quirky and humorous posters throughout. One of the funnier posters lists the top 50 life lessons the founder has learned throughout his life. One of them says something like: Never ever say anything to a woman that might imply you believe…

This is why I think they should be preferred over machines. Many machines force your body to move in an unnatural plane. You are more prone to injury doing squats using a smith machine, that forces you to move with the machine's geometry, rather than your body's geometry. Same for many shoulder press machines. If you use…

Start with a few compound movements (squat, military press, some version of pull-up/pull-down/or row, and some version of bench press/pushup). Recommend free weights over machines, even for a beginner. These alone will work the entire body. Can do whole body strength training 3x per week, with cardio on alternate days if…

I'd spend those 20 minutes in the squat rack. IMO, the most whole-body transforming exercise there is.

^^^THIS!

Here's a useful formula to calculate your goal weight based on desired BF%: Goal weight = current lean body mass / (1 - desired BF fraction) Example: If you weigh 200 lbs at 40% BF, your current LBM is 200 x 0.6 = 120 lbs If you wanted to achieve 20% BF (while maintaining LBM) your goal weight is 120 / 0.8 = 150 lbs

Don't leave out pull-ups...modify them. Here are a few ways: You can rest your legs on a chair (or equivalent) to lessen the weight you must lift or even provide (the minimum) assistance to get over the bar. What's is even better is looping a large crossfit rubber band over the bar and putting your feet in stirrup-style.…

That P90X really worked.

I'll be. Worked first attempt.

Most effective upper body exercises (that also work arms) are pull-ups, military press, rows, and bench press or pushups. If you still feel you need some direct arm work after these, I prefer dumbell overhead tricep extensions and any variety of curl. They burn fewer calories than the previous exercises. I start off my…

Squats (no that's not a typo)

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Let's assume for a moment your BF meter is perfectly accurate (it is not)...here is what your numbers would mean... 53 lbs lost were 20% of total starting weight...so starting weight was 265 lbs Starting BF% was 45.9%...so starting fat mass was 121.6 lbs and starting lean mass was 143.4 lbs Current weight is 265 - 53 = 212…

Never heard this so I ran some numbers. I started out at 232 lbs with a 42 inch waist. This formula comes out to 18%. Now I'm at 185 lbs with a 34 inch waist. Also 18% with your formula. When I'm done cutting I expect my waist will be in the 32 inch range and my weight will be in the mid-150's to 160's. This formula would…

I don't disagree at all. For the record, I never said running and walking burn the same number of calories. Of course running burns more calories than walking. I was simply saying this is not some violation of the laws of physics. There are perfectly reasonable explanations why this is the case. Everything you just…

I am not a trainer, so take this for what it's worth. Focus on exercises that use multiple muscle groups. You can start with dumbells if you prefer. Get a good book such as starting strength or new rules of lifting for women and learn. At a minimum, shoulder press, squat, pushups (girl pushups are fine), and "simulated…