psuLemon MFP Moderator

Just to point out, regardless of diet preference, failure is extremely high.

One thing I would add, would be to get on a structured program lifting/resistance program that you can follow. This will help provide guidance/direction for you. Essentially, simplifies things. https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

If you are maintaining now, you should be able to add another 200-400 calories in others snacks to get the additional calories needed. You can do this with nuts, using high fat cut off meat or adding 2 classes of chocolate milk a day. If you need other ideas, there is a sticky of mine called "are you a hard gainer". Adding…

You present a single person case study and suggest that either I or others need to have a grown up conversation? Maybe you should evaluate your ability to research before making absurd comments. If you want real research, look at the examine.com site as it is an unbias source of scientific information. But in case you want…

Where are you getting this stuff? Creatine has been shown to be safe. Even if you load, you should only load for 1-2 weeks. Optimal dosesge us 5g per day, which can't be achieved with diet alone.

How are you sugar intolerant? Do you mean diabetic? Your body runs on glucose and fatty acids.

This defeats the whole purpose of creatine. It's a muscle saturate and takes several weeks to hut optimal saturation levels.

If you only have 3 days, use a full body. I do Lower, Upper, Conditioning split.

If you know your maintenance is 1800, then 2100-2200 is appropriate. And a protein goal that is 115-130g would be sufficient. Just make sure you follow a structured lifting routine

This week has treated me nicely when it comes to my big lifts. Lifetime Squat PR -290 Hit 2x bw on DL - 335lb today.

👍 I was thinking a simple ABA BAB rotating routine. There are several good and scalable ones in that link.

Nice update. I feel you on the family stuff. Between my work travel (monthly), holidays and family events it's hard to make a ton of progress. Part of the reason I am focusing on strength and hoping for some recomp. Albeit, if I could drop a few lbs that would be ideal

I have always done high bar squat. I know I leave some on the table, but it feels more comfortable.

Did you make this routine yourself? The main problem with the current routine is you are largely only hitting most muscle groups once a week which is fairly suboptimal. From a strength prospective you be much better off going with the full body routine three times a week. It would have probably also be beneficial to get on…

https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1 This is a good place to start. But it's all about consistency.

How is everyone doing? I have changed my goals to focus on strength. I am set for a small deficit but don't stress calories so much. I am trying to get close to the 1000 lb club by my 40th in July. Goal is 405 DL, 275 bench and 315 squat. I am currently 325/240/290. I weigh 167 witha goal weight of 160. I am running…

No, it doesn't start to eat your heart muscle but you will have greater periods of muscle protein breakdown than periods of muscle protein synthesis. Luecine maximum thresolds are 25-40g to maximize MPS (building of new protein structures). So if you are trying to retain muscle, the fewer the periods to stimulate MPS, the…

It does seem like she is doing 5:2 but still restricting calories on the other 5 days. OP, if you do 5:2, you are supposed to eat around maintenance the other 5 days. Excessively fast weight loss can have adverse effects, especially muscle loss, which can impact metabolic rate.

This.. unequivocally this. Also, adding in exercise, particularly resistance training, will improve glucose utilization.

Whatever the method you use, You need to find something that you'll stick with. Doesn't matter if it's low carb, ketogenic or fasting. I don't do fasting because it just makes me more hungry but I have done low carb/ketogenic And have found out very beneficial to me. Although, I have now moved back to a balanced diet. My…

Btw: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 That is the lifting link.

If your goal is to improve body composition, lifting should be a major focus area. A program founded on progressive overload principles and done 3x a week is a great place to start. And then round it off with pilates, cycling, etc... But to gain muscle, you need resistance training and lifting is the most optimal form of…

You can look at. All are reputable. Or find a local one at your gym Prophysique CarbonDietCoach Renaissance Periodization

1. Calories break a fast. It's just how it works. 2. Whatever works for your goals. 3. Doesn't work like that. The biggest question, as alluded above and what are your goals (fitness and body composition)?

No, you can't target body fat. Your body will lose fat based on genetic disposition.

BBQ salmon, coleslaw and avocado!

Been busy but here is the recent food porn.

It's funny, even when I don't follow low carb, i still find myself gravitating towards it for a lot of meals.

Following a structure lifting program will definitely benefit you. But from a goal perspective, you need to figure out what is most important. If anything, a small deficit (10% to 15% less the tdee will be a good start to get lean. I'd also aim for .8-1g/lb of protein for your goal weight. So if you had a goal weight of…