erickirb Member

You said you are meeting your protein goals, but what is your goal in grams? you may not be getting enough. Aim for a minimum of 0.8 grams per lb of goal body weight, more is fine. How much fat are you getting a day. you should aim for 0.35 to 0.45 grams per lb of body weight (lower end if overweight and upper end if in a…

This... plus other than burning calories, does not help you with any real-life activity, such as biking, running, walking, rowing, plyo, does. it can also lead to RSI as it is not a natural plane of motion for your body (arms and legs) So although a good calorie burner, I find more negatives with the elliptical than…

Yes... but those programs are usually only 4 days/week. 2 power, 2 Hypertrophy. I think you are over stressing your body, which is causing your weight to fluctuate. Also how is your sodium and potassium intake. could be out of balance. i.e. too much sodium or not enough potassium

Once you get to the heavier weights were you may or may not fail, it may make a difference. In other words, after doing deadlifts and OH press, you may not get all 5 sets of 5 in the squat. so although not issues technically, it may impact progression Results in strength should become apparent pretty fast, as you move up…

Biceps on chest day? Usually triceps are dkne on chest day as they are both pusing movements. Why biceps with chest and triceps with back?

How long have you been lifting? This doesn't look like the most effective/efficient program. Bro splits are better on gear and/or in a caloric surplus. here is a list of tried tested and true programs that you may want to consider:…

I am 5'6", 156 now, my profile pic was me at the end of my last cut at 142 lbs, 10ish% BF%. I cut based on 45% carbs, 30% and 25% protein at about 2000 cals/day (1750+exercise cals), so 120-130 grams protein which was slightly more than 0.8 grams per lb of goal weight.

You can still gain weight with IF or Keto... weight gain/loss comes from calories in vs. calories out. could also be water weight, since you added carbs back that would end up in glycogen stores topping up and increasing water retention. if you recently changed or started working out, that too can increase water retention.

You should be aiming for 0 calories remaining... not 0 net calories. eat your calorie goal plus what you burn from exercise.

If you eat 2000 cals, than 30% protein should be more than enough... using grams is a better idea, then pick a % that gives you that amount. So, if a goal weight of 180 lbs that is protein need of 144 grams.. if yoh eat 2000 cals that is 28.8%, so set at 30%

Yes, it will work those mucsles, so you will retain what you have as you lose the fat on top.... instead of trying to figure out how much you burn from lifting, I just increase acivity level to lite active. You could log "strength training" in the cardio section to get an estimate of cals burned instead. Deficit size…

1 gram per lm is never the "recommendation" it isuaully 0.8 to 1 gram per lb of lean body mass.. most dont know their bf%, so much easier to suggest 0.8 grams per lb of gaol weight, which should be close to 1 gram per lb of lean mass.

If he is looking at losing weight, 9.8 grams per lb is overkill for protein... maybe 0.8 grams per lb of goal weight

Is your goal to get stronger or bigger? which one takes more precedence?

Why not try switching to a strength based program too then? Hypertrophy programs will also go much better for you after you have already build up a steady base of strength. I suggest getting strength in first, then switch to hypertrophy as an intermediate program

No, longer than 3 months, until you stop progressing after a few deloads. You can go to the list someone provided earlier and pick an intermediate program (this should be 6 months to 2 years away though) You build up to 100, as you get stronger the 100 will feel like 90 did the first time. As for your overall weight…

My max when I was 142lbs was 230 lbs, so it is possible to get stronger without putting on much weight.

Starting strength or stronglifts 5x5 would be my suggestion.

I used to lift in the morning, I think you do get used to it, but even then, if you workout later in the day you would probably be able to push more. I do much better at lunchtime, if I had to workout in the monring I would probably only hit the gym twice a week.

That is def more than enough. even 150 should suffice

This is why your body composition is not what you want it to be... the best time to start lifting is yesterday and you will stay lean lifting if you are eating maintenance or in a deficit, you will not add much muscle, but rather retain what you already have, meaning lower BF% at the same weight if you would have lifted…

avoid lite and diet foods and opt for the full cal version, usually, it is fat cut to lower the cals (though depending on the product, it may be sugar cut out)

set your goal to lose 0.5 lbs/week. eat those cals plus most of what you burn from your rides

I know, he keeps saying there are only 3 exercises... there are 5 (squat, dead, bench OHP, row) only 3 per day, but 5 in total

body builders that are trying to get their muscles to look a certian way. shoulder press is part of the prorgam.. isn't it 2 days bench one day shoulder press?

bench press works chest, shoulds, tricps (primarily chest, you will feel this as you get heavier) shoulder press works shoulds, tricps, core Rows work Back, biceps, forearms, core Squats work Legs, core, upper back Deadlifts work mainly legs and back, but will engage pretty much full body, As you see above, all muscle…

No... you stop doing what you are doing and do strong lifts 3 times per week, with at least one day between each session. Your triceps get worked from the bench and shoulder press, your biceps get worked in the rows, and a bit in the deadlift. and it is 4 exercises, bench press, shoulder press, squat, and deadlifts.

For weight loss, no they don't really matter... but adequate protein while losing weight will help ensure a larger % of your loss comes from fat and less from muscle. Fat also matters as it is essential for some vitamin and mineral absorption, helps the digestive system, skin, hair, nails, etc.

I would suggest 15-20 lbs for starters, then reassess. PPL can be strength or hypertrophy, depends on reps, sets, rest, load, volume, etc.

I would suggest following a tried tested and true program instead of trying to create your own. Only lifting twice/week you will def want 2xfull body. I suggest starting strength or stronglifts 5x5. both are simple, effective, and have progression and deloads built in. The order of your routine is not good either. don't do…