wendypow Member

Sara posted a great "Protein Chart" that has a lot of protein options other than meat. Just scroll back on this forum a bit. My new favorite "treat" is Greek yogurt with stuff mixed into it (I know, I'm late to the party but I resisted trying it)!

5'9", 130#, 45 years old. 5/3/1 max lifts (next week): Squat: 150 DL: 175 OHP: 70 Bench: 100

WOW!!!!! Your legs. Your butt. Your waist! You look fantastic! :smile:

I posted about this when I was doing SL - back in October or November. I started doing some stretching/rolling/adductor work, but the pain (or ache - and only when I moved a certain way) never fully went away. It wasn't affecting my daily life or anything so I figured it was something I'd have to live with if I was doing a…

You mean the .7 pounds she lost? Yeah, totally. :huh:

I think you would be insane to do that, but that's just me. :smile:

I didn't add any extra exercises to my SL program (Oct-Dec). Mostly because I didn't have the time. I have 45 minutes at the gym and I had to sometimes even cut back to 3x5 to get out of there on time. I only started doing ab work in January when I started 5/3/1 - BUT just doing SL I dropped my BF % and saw a 4-pack in…

6-7 a.m., M-F.

Welcome! It's a good program! I did it for 3 months before switching to 5/3/1 in January - it did get a little boring after a while. But it was nice just having a schedule of exactly what to do so I didn't have to think about it. Plus my hips were not happy from squatting 3x/week! :smile:

With assistance exercises I use the BBB (Boring But Big) template. I switch the BBB on squat/DL days though so I'm squatting & DL 2x per week (so on squat day, my 5x10 at the end are DL/on DL day, my 5x10 are squats). I don't swap bench & OHP press because frankly I don't really love those so I'd rather just do them once a…

Have you tried a diet break? Lyle recommends those if you've been dieting for a while.

My diary is open. I'm not trying to lose weight though, just recomping - seems to be working fine!

Welcome! I'm 45 and wish I had started this years ago!!

It also depends where you are starting from. I'm just trying to swap out some fat for muscle because my weight is good - I didn't have to lose any. I saw great results within the first 2 months (muscles actually showing), but now progress is sloooooooow. :smile:

That's definitely it!! ha

It is kind of a PITA but I guess I've figured out a method that works for me. I straddle the bar inside the weights to put them on, and the opposite when I take them off. So, I "pull" them with my hands at about a 4 & 8 position (like on a clock, ha). I use regular metal plates after I get a bumper plate on the bar to make…

I've had bruises a few times from deadlifts, but I never remembered actually "hitting" my shins. I'd just get home and have big reddish marks at the top of my shins. Hasn't happened for a while though.

Wow. 2900 calories! I can't even imagine eating that much on a daily basis! I'm kind of jealous. :laugh: I get stressed out when I have to have a "high calorie" day.

Yes-thank you!

For me - heavy lifting. Specifically SL 5x5. :smile:

Yes it is. :happy:

husseycd: How tall are you? I wish I had taken photos when I started heavy lifting last August, because sometimes I think I look exactly the same as I did back in October. Those first 1-2 months I saw results pretty quickly. Other days I think I see small changes, like more vascularity and definition, but dang it's slow!…

I think that's only happened to me once, and I use the squat rack 3+ times/week since October. I go from 6-7 a.m. and my gym has 2 full racks. Mostly men there at that time of day and I've only seen 2-3 of them actually do squats (OMG I wish I had a video of this one guy, LOL) or any leg exercise in the squat rack! So, on…

I'm 45 too. :smile: welcome!

Nice!!

I loathe the rows. I did SL for about 2 months and switched to 5/3/1 last month - NO ROWS! Yay!! I do them occasionally for accessory lifts but not 50183298347 of them at once.

Great job!

Yep I'm well acquainted with that dessert! We call them "pizookies" (pizza + cookie). I make them often enough that I created a recipe so I can at least enter in the correct calories on MFP! :bigsmile:

With a pizookie? Seriously..your profile pic is not helpful. :laugh:

We can be friends! Although I'm not too chatty or rah rah rah on here. I have 4 kids - girl 22, boys 20, 17, 14. :bigsmile: