erickirb Member

yours says cooked... problem with cooked is, depending how much water it soaks up the weight will differ, where as uncooked will always be the same. In this case enter 70 grams uncooked and should be close. It looks like you entered 60 grams of cooked rice in the database if it only had 19 carbs. enter 60-70 grams…

In other words, you set macros for yourself, and your breakfast was not close to the breakdown you picked. that said, you can balance that out with the rest of the day. all meals don't have to follow your macro profile, just aim to get close by the end of the day.

If you fail at a weight for two workouts in a row, drop the weight by 20 lbs and build back up again. it is called a deload, take a look at the program, it is all spelled on what to do if you fail. so this time you may get to 115 lbs (35/side + bar), then deload and build back up and you may not fail next time until 130…

issolations are typically when only one joint moves. bicep curls and triceps pushdowns, only the elbow moves. pull-ups both your elbow and shoulder joints and associated muscles are used. squats, knee, ankle and hip compound; leg extension just knees hence isolation.

For OHP, lower the weight back down to 55, if you gext 5x5, go to go 60, if you fail on 65 two tines in a row (2 workouts in a row, not 2 sets), then drop do 55 again and work back up, ots called deloading. Another optikn is get microbplates 1.25 lbs each and increasebthe weight by 2.5 lbs/workout instead if 5lbs

check out you are your own gym and convict conditioning... bodyweight routines. If you have a car, drive to the other gym, if you don't have a car, bike to the other gym. back in high school I would bike 15km to and from the gym, got my cardio in while commuting, or took the bus (which was 45mins+ to get there)

In a deficit you will not be sculpting/building much of anything. you will just increase strength, maybe gain very little muscle, while losing fat. Even if you worked your biceps and forearms, in a deficit, you would not see any growth... focus on one thing at a time. For now, work on increasing strength while in a…

what do you mean a "its reasonable to think a few weeks away is close to the end of a LP novice program"? he has only been doing it for a month, with a couple weeks reduced due to injury. how is doing a program 3 of 4 weeks near they end? He just started, nowhere near the end Don't confuse him any more than he already is.…

was that at 2 lb/week loss though? set your goal to lose 1 lb/week, and you are to eat back what you burn from exercise as well. other option is eat 500 cals/day less than TDEE

not really a good source of protein. it is a good source of fat, that also has some protein. Still, don't feel guilty about it. if it fits your calorie goal, then no worries.

I would suggest picking a structured program that is aimed at your goals rather than this program that looks like you put together yourself. From the sounds of it strong curves would be right up your alley, with cardio on your non-lifting days. here is a list of programs you may want to consider:…

Because it takes months or years to add size. after 25 years of lifting my arms are about 1.5" bigger than when I started. In addition, you will not gain much size, if any, in a caloric deficit if you are not taking banned substances, regardless of what program you are running. Build the base of strength now (running…

No chest or shoulder work? Why is your routine so unbalanced towards legs? I don't think 6 days is too much if you get enough fuel and recovery. though you seem to do a lot, probably much more than is needed. What are your fitness goals?

I would try doing a different form of cardio and try again in a couple weeks and see if it goes away on its own

It depends on a few things. Do you already have a solid base of strength to work from? If so, the 8-15 rep range may be best, but that doesn't mean you should ignore the lower weight heavy reps, can do the compound lifts in a 5x5 or 4x8 and additional smaller movements in the 10-15 rep range. The important thing is…

sounds like your workout is more body building base with splits and issolations like lateral and front raises. If his focus is more on strength, his workout is good, though cardio should def come after lifting, otherwise not getting the most out of your lifting.

Doesn't look too bad, but I would be doing the weights first. no way I would be attempting to lift heavy (squats, deadlifts or bench) after that much cardio. yikes, accident or injury waiting to happen

how are they measuring fat vs. other loss? most methods are not very accurate and can be influenced by hydration levels. That said, you should get adequate protein, but 160 grams is probably not required. I would aim for 0.8 grams per lb of goal wieght. so if your goal was 150 lbs, set your protein to 120 grams, which…

sneak in your own air popped popcorn... movie theatre popcorn is popped in oil and is quite high in fat/calories.

Even that picture is actually a little over 20% fat, as 13 calories of the 61 cals from fat.

So if you eat 2 lbs of food, consume 27.24 grams of fat, regardless of the % of cals it makes up?

No, as % has to do with calories, and some of that 100 grams of food would be water and have 0 calories. even if the other 97 grams had cals that would be (3*9(97*4 + 3*9)) = 6.5%, but more likely 15-30% depending on the cals in the food

that is an odd target, usually fat recommendations are based on grams per lb of body weight, or % of calories consumed

OP, you still have not answered this question. using measuring cups or estimating can have you off by as little as 10% or as much as 50%.

I would say the ranges differe from that: 15-40% Protein 20-70% carbs (lower if on Keto) 15-45% fat (higher if on Keto)

This, and it doesn't matter which bar you use, just know which one it is so the total weight is correct. I would suggest continuing with deadlifts and squats, but maybe restart the OHP and bench with the 45lb bar and go from there

Building strength takes weeks/months, you wont really notice from one day to the next. Stick with it as written and in 3 or 4 months you will see noticible stength gains

You are working all those muscle groups with strong lifts, so you are not neglecting anything. What you are doing is building a strong foundation upon which to build from. As for the increase in weight per session, it is 5 lbs total so 2.5lbs/side, otherwise you will increase weight too quickly.

when you lose enough fat to reveal the muscle underneath... which depends on where you carry your fat, how much you have and where you lose from, where you carry and lose from is genetic, none of us can answer that for you.

Let us know how long you take... I am going to go with well over 1 hour, probably in the 2 hour window. My niece, a competitive swimmer was the only female to finish her 5k swim (1 50 mins without stopping), the only other one to finish in under 2 hours was a 15 year old male that is a competitive swimmer, he finished…