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If you lack the mobility to be able to get into a squat position you may want to go to a physical therapist.

Wow! Incredible. Great job.

Have you had your body fat percent assessed? That will tell you a lot more than your actual body weight. BMI will not provide an accurate picture especially if you are muscular.

Lol. I always think this.

I'm assuming that is you in the pole dancing pic. If then you are not overweight so I'm again assuming you are just trying to get lean. To get from fat to reasonable lean-ness in my opinion not that difficult. To get from a reasonable level of lean-ness to really lean is much more difficult and requires more diligence.

I have had similar issues. One great way to strengthen them is to roller blade. That would make my ankles incredibly sore though but it would definitely make the area stronger. Another thing you can do is perform one legged balance exercises on a rolled up towel. Losing weight will help as well.

For me personally I think of clean as whole foods that I have prepared that nutritionally dense but necessarily calorie dense. This would include: fresh/frozen vegetables, fresh fruit, lean meat, potatoes, sweet potatoes, milk, nuts, legumes, whole oats. Canned foods, pre-prepared meals, whole foods that have been…

I agree with everything that p_emmel5 said except for this, because although 99.9% of gym goers will be help if you ask, only 0.1% know what they are talking about. So be leery who you get your help from.

I'm not sure if your goal number is arbitrary, but really you look pretty awesome now unless you are entering some competition that requires you to drop more weight.

Memphis TN

Actually it is good that you have never worked out in a gym before. That means you have no bad habits to start with. My advice: 1) Get an assessment done by a good physical therapist to see if you have any mobility/muscle balance issues you should take care of. 2) Find a good trainer (preferably someone with a powerlifting…

I think it ultimately comes down to calories as far as losing or gaining weight. But, eating "clean" I think reduces cravings, and reduces hunger due to sugar highs and lows. In addition for the most part "unclean" foods will usually be more calorie dense which makes it more likely for you to eat more calories. From…

Try looking for trigger points in upper back and chest. It could be as simple as that. If not and it still hurts after a week or so, go so a physical therapist.

It has to do with fat receptor distribution. Its kind of complicated, but in a nutshell fat cells have 2 types of receptors. One for inhibiting use for energy and one that encourages it. In your stubborn areas you have a higher ratio of inhibiting receptors. Normal distribution is males have a lot in abdomen while women…

I remember when I was in high school and had a super high metabolism. Although I did not do Gomad exactly what I did do is make a lot of milk shakes with whole eggs in them. A blender full of that a day. I don't know how many calories that was since I was in high school in the 80's (I'm sure it was a lot). Still had a hard…

Ouch. PVC works but if you are not used to it is pretty painful.

Yes. A little of both. Roll until you find a tender spot and then sit on that spot for a while.

A water bottle would not be firm enough. I would just buy one. As a forewarning, if you have never done it before, it will most likely hurt a lot. Especially your IT band (outside of your thigh). That one hurts a lot for most people when starting out. For upper body I would buy a lacrosse ball.

The actual body fat percent number does not matter all that much if you appear as lean as you like. Different people carry body fat differently.

I used to work for one of the leading manufacturers of DEXA scanners. DEXA is the best method for determining body comp. After years of performing those scans I'm pretty good at eye-balling someone and making an educated guess. I would say you are around 12 to 13% based on your profile pic. Its funny because most people…

They also don't know anything about exercise or athletics (unless possibly if they are an athlete themselves).

Comcast already does have data limits. If you go over you end up paying an extra fee.

First off I think you BF% is lower than you are stating. Second, If you are a noob to weight training you will probably gain some muscle regardless of what you do. Initial gains your first year for someone who has not lifted before can be up to around 20 lbs. This is dependent on genetics though so you may not gain than…

Using can be ok if you use them with the right reasons. What this means is that they can have their place but should not be used to replace free weight movements unless you have a reason to do so. Of course there could be exceptions.

Ask your surgeon for a lydacane pump. If you do this you will feel nothing all weekend. it will get your through major pain period. I did that and I didn't bother taking any pain pills at all.

I went back and saw my orthopedic surgeon. He re-examined me and said I have a bit of tendinosis in my infraspinatus. He provided me with a protocol which is similar to the Starr rehab protocol. This seems to be slowly working. He basically fixed the impingement I had with the surgery, but the tendinosis just takes time.

I agree with dbmata. Question why he doesn't want to teach you the main lifts. As far as being overweight, he could be if he is a powerlifter.

Find a trainer with a background in powerlifting and/or Olympic lifting. Most trainers suck for teach the basic compound movements. Just because they are certified doesn't mean much either. As an example at my gym there are 4 trainers. All 4 are "certified". All four have college degrees related to fitness. Only 1 knows…

Yeah, those are good alternatives. As far as adding weight you could purchase some magnetic add on weights that will attach to the dumbbells which will allow you increase incrementally.

I will have to agree to disagree with this. Based on personal observation and being around both body builders and power lifters, I just have not seen a big difference in size unless they were chemically enhanced.