LiftHuff

3 sets of 12 isn't high reps? If you are using a weight that's low enough that 12 reps isn't challenging, there's little reason to be using weights at all. You may as well be doing calisthenics.

I would agree that Starting Strength or StrongLifts would be better platforms for general fitness (or just about anything) than the choices of resistance exercise that you have here.

I'm a big fan of Fitocracy, myself.

also, seriously nutrient-dense foods. Avocado is a great one. Bananas are good. a few ounces of meat here and there. spinach is an amazingly good veggie.

stop doing cardio so much. If anything, lift weights instead. It will help prevent your muscle from being catabolized by too excessive a deficit.

can't help you with either. ricotta I find repellant, and cottage cheese I only have one recipe: 1. Open container 2. Pour in mouth 3. Profit.

Sounds like Stronglifts. Is that right?

depending on the day, I may be in a caloric surplus or a deficit (I'm on a cycling dietary pattern to better support muscle building). On days I eat at a surplus, I keep fats low, because dietary fat is far more likely to be stored than carbohydrates. I'm not saying that's what the OP is doing, but there ARE reasons why…

1. Buy and read New Rules of Lifting for Women 2. Buy and read Starting Strength 3. Profit

Black beans and plain greek yogurt, mix together, add hot sauce. Rice if you have some, along with spinach, on a tortilla, and nom.

Concentrating on the number on the scale is pretty much a bad idea all around. Concentrate on building muscle, as others have said. If all you pay attention to is "losing weight," you'll likely end up lighter but still flabby because you're going to lose muscle along the line. If you raise your LBM, you raise your BMR,…

I would like you to demonstrate how to safely set down the barbell during heavy power cleans.

I'm curious why you say that. I have heard quite the opposite from most sources I trust.

Be careful of machines. Some of them can force your joints to move at fixed angles that are improper for your anatomy.

I will echo the recommendations for checking with a PT or Md for authorization to try Yoga, Pilates, swimming, and bodyweight exercises. You don't need a whole lot of work to remind your body to Please Not Eat My Muscle while your deficit chips away at the fat. Worst case scenario; you lose a little LBM along with the fat…

To echo someone else with regards to this, the above issue is actually probably the second biggest reason why free weights are superior to machines. A machine locks you into a specific range of motion that is wholly arbitrary, opening you up for potential joint and connective tissue injury due to IMPROPER form for your…

This x9000

home racks are quite inexpensive and make any lift safe. If you care to have a well-outfitted home gym, a rack is only about the size of a bench press setup and far more versatile.

free weights.

Yes

If a thing is more dense than another thing, then it IS heavier. That's essentially exactly what "heavier" means.

You and me both, brother.

This seems to be the core of a lot of the issues; limited equipment and different training cultures collide to make things ... difficult. I do only 3 compound movements per workout, anywhere between 5-8 sets per compound including warm-ups. 3-5 minutes between work sets. If I do a squat/bench day, I'll have a rack tied up…

Take that smith machine. I'll never need it. ;)

quite simply, ketogenic diets help a lot of people eliminate junk food. For some people, thinking low carb is easier than thinking "no junk food." And you can still have bacon. To anyone out there fiddling with macros, this site has some handy calculations built in and is a very nice format.…

I do this. I take 3-5 minutes of rest between sets. If I walk away, some curlbro will take my rack to do moar curls.

People using a power rack for curls or let-me-ups or rows ffs

If you can afford to eat that much protein, then go for it lol.

Hip thrusts & groin stretching yoga: happy baby, cat&cow ;)

No one HAS to run. I used to make myself do it, and then decided instead to become the thing other people would run from.