DvlDwnInGA Member

500 calories will net you a pound a week loss, 750 calorie will net you a 1.5 pound loss. So if your tdee is 2800, and you want to lose 1.5 pound a week, eat 2050 a day.

Try plugging your numbers in here. http://iifym.com/iifym-calculator/

http://iifym.com/iifym-calculator/ Try this.

If you have been working out for awhile you might need a deload week. Take a week off of doing what you normally do and decrease the time you put in by half. Stay active but give your body a break for a week. Others here have already covered nutritional needs for you, but I did not see this mentioned. I typically take a…

If you can fit them in your calorie goals for the day eat them. If not, they won't help you lose any weight. They are delicious though.

Protein is 4 calories per gram. Take that for what it is worth.

I used to hate crunches, then I tried them on a medicine ball. Give them a try like this, they work your core hard while laying on something soft and squishy so you can really concentrate on squeezing your core and not how bad your lower back hurts while doing them on the ground. You get a better range of motion as well.

That would suck. That would suck and would send me looking for a new gym.

I will give up my rack if I am doing OHP's or deads in or in front the squat rack, but they can't have my BB. :) Which typically sends them scrambling to grab one off the decline bench.

I would guess you are in or around 12 to 15 percent. Great job on your weight loss. Now is a good time to go and put on some muscle.

How long have you been stalled?

This could seriously take ages to explain. These are both technically tough lifts that take a long time to perfect and can hurt you if done incorrectly. Keep the weights low, you don't try to increase the weight while working on form. You perfect your form and then increase the weights as you go. What you will find as you…

I keep it simple. If you are losing weight and have a high percentage of BF, 1 gram of protein per LBM, and .4 grams fats per LBM, fill the rest with carbs. If you are athletic and have a lower percentage of body fat run those numbers per pound instead of LBM.

I will do your lifting if you do my cardio. I like lifting, like cardio less.

Agree with Dope, looks good and you are just a bit high. I don't go ATG, so I am not saying you should either, but you are not breaking parallel either. Good thing that is easy to fix, just squat deeper.

Thanks, I have lost over 60 pounds using this sight and been an logging for a long time. I don't log my workouts, don't worry about how many calories I burned so I can eat more daily, I eat the same calories daily whether I burn 500 cals in the gym or sit on the couch watching tv. I will stand by my original comment that I…

Cost of admission I would imagine has swayed more than a few. Look, I am not saying they can't be accurate, though last Thursday mine told me I burned 4725 calories, Friday I burned 4241 Calories, Saturday I burned 3921 Calories, Sunday I burned 3892 Calories, etc. etc. I understand these get more accurate over time, but I…

I know, it is not accurate is what I am saying.

I wouldn't set your TDEE by it. It is a neat motivator though.

I don't see how they would be bad. My biceps get hit hard doing all my other lifts that I honestly don't even work them directly anymore. Tendons get worn out when I decide to do any extra work on them. In my younger days I used to love drop sets.

If you want to keep your current routine, I would just do another back and bicep day. Those both work the arms and training frequency more than once a week for a beginner has been proven many times over to be beneficial. Rows, pull ups or inverse rows, will work your back and your biceps hard. And the more weight and more…

I like it, it has weights, it is clean, mine has a cage, and machines don't stay broken long. I have been a member at smaller mom and pop run places and to be honest, it is nice to know that I won't show up to the gym one day and the doors are locked and the place has shutdown. I have had that happen on more than one…

I put mine in coffee. Quick easy fats.

Set yourself up where when you roll out you do it up against a wall or something that will stop you from over extending. Dependent upon how strong your lower back is, you might want to try to keep a mild arch in your back until you build up your core strength.

High bar tends to be more quad dominant, low bar hits the hammies and the glutes a little harder. I am in between and I would like to go full lowbar, but shoulder mobility is an issue for me. I put the bar as low as I can get it on my back and try to squat more lowbar than high. You will typically be able to move more…

Better than not doing them at all.

I would say you need to talk to a nutritionist and your Dr. Just counting calories and exercise is probably not going to be the silver bullet for you that it is for most people. PCOS affects insulin resistance and that in itself is enough to be needing a dr to monitor and possibly even offer medication to help combat it.…

Yes, I have lost 15 pounds on my working bench press numbers from when I weighed 250 to 225 pounds. It is what it is. That is why it is important to stick to your goals. Gaining muscle and losing weight are 2 separate goals. Lose the weight, get down to your goal weight and lift weights while you do it and you will just…

There is a big difference between sore and hurt. Though sore can be painful, it is a heck of a lot better than hurt. I know I over exerted myself back about a month ago doing deads, and I took a week off from squats and deads to heal up I imagine when you get to the gym tonight and you try to do a squat your back is going…

Does it really matter? Lift heavy, eat right, sleep, repeat. When you are eating in a deficit you lift weights to try to keep the muscle you have. When you are fat, believe it or not you have a lot of muscle under there that carries your fat body around. Have you ever seen an ex fat guy do calf raises. I am an ex fat guy,…