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Replies
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I weigh every day, and use a moving average to ignore the daily weights and just follow the more accurate trend. A good reference, so you don't freak out if you gain a pound or two overnight: http://www.fourmilab.ch/hackdiet/e4/signalnoise.html
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I agree that once you've been lifting for a while, gaining 1-2 lbs. per month of muscle is about the maximum. In that first year, after losing most of the weight, you could put on more than 2 lbs. of muscle per month pretty easy. It all depends on the person's genetic gifts, lifting habits, and nutrition of course though.
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I did 2 lbs. per week until I shifted straight to maintenance. There's no issue with it, just keep going if it works for you. You will lose a little more muscle mass than you would by switching to .5-1 lb. per week, but it's not that important. Losing 10 lbs. fat and 5 lbs. muscle doesn't look much different than losing 12…
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Daily, and I have yearly spreadsheets with my weight/body fat back to 2010. I use an exponentially smoothed trend that I found via the Hacker's Diet. You can find it referenced here: http://www.fourmilab.ch/hackdiet/e4/signalnoise.html It really helps to see what your weight is actually doing and ignore daily water…
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For a 5k this sounds fine, I think you're ready to run as many of them as you want at this point. There's nothing wrong with walking a bit in a race, eventually you'll just "grow out of" needing those rest periods. If you want to build up to something a bit more, like a 10k, half marathon, marathon, or more, then you'd…
