Replies
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It's a bit of a myth that women hit a certain age and it starts to slow down. Sure, things change as we get older but like said above - if you keep LBM and activity level up it shouldn't slow down enough to really matter any time soon. I'm 40 and it's still just fine.
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If I was in downtown Pitt I would be dreaming of hitting the Strip to get some Primanti's!
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I third PB and will add almonds and avocado as other high calorie foods. It's just about calories though - you don't need to have smoothies to do it. Also stop thinking in terms of 1 serving (if you are). If you need to add calories then have 2 servings of whatever it is you're eating.
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OP - It's just reality that you will gain some fat along with the muscle. I would recommend not going down this road until you're mentally prepared for that. It makes a world of difference for the whole process. My first "bulk" got cut short due to an injury but I also wasn't totally ready for the gains. This time around I…
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Yup, if he's losing than he isn't eating at or above TDEE. When you're new to tracking you can use calculators to start but then you just have to go by your own results to see what works for you. If he's losing on 3000 then definitely increase and go from there. I would go with smaller increases in the 100-200 range to…
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I love 531 too. I was doing my own version of 5x5 before that and I've definitely been more motivated and made better improvements using Wendler's program. Well, that and eating a boat load more!
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No wonder you're hungry, you are way undereating! I know not everyone can eat at the same calorie levels but like others have said, you should at minimum be eating back your exercise calories. I will also say, most people need to eat way more than 1200 calories anyway. It can take a while to learn all the information and…
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That schedule has you lifting 7 days a week. Even if it's different body parts, it's still way too much. I think you would be best just to lift heavy 4-5 days a week and if you want to add some gym cardio in later that's up to you. I don't think it's necessary to do the supersets later in the day. Focus on compound moves…
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There is a product called Lube-N-Walk that I used to use that worked well. It's an oil type thing that you put on a long sponge of sorts that you can slide under the belt. It kept it moving really well.
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^^ This! It might take some time to adjust your mindset but it can also feel so good to realize that food is just food and with the right balance, you can enjoy all kinds of things.
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Why?
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Not all those calories need to be "healthy". Part of the fun of not starving yourself and eating more food is that you get more wiggle room to fit in the treats. I absolutely agree with peanut butter, nuts, avocados, oils, etc. But would also add ice cream to that list!
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There is basically two ways. You can either take your daily burn + exercise calories which is what MFP will give you. Or you can use the TDEE method. There are numerous calculators that you can find for this but it's basically an average daily burn based on all of your activity including exercise for the week. Just pick…
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I definitely agree that two weeks at maintenance is a good step. Then going down to 2000 makes sense but be open to change depending on how you feel. Depending on how successful your bulk was your maintenance could be higher than it was before plus you don't really want to sacrifice gym performance (I'm guessing). It…
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Well, first of all, women come in thousands of shapes and sizes and we are all still women. I get what you're saying though. With a bulk, you are hopefully gaining muscle but you will also be gaining fat. It's inevitable and part of the process. That's likely why you are seeing gains in all areas. When you cut, you then…
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A smoothie is just another food option. It's no magic thing that helps lose weight over other selections. Personally, I would rather eat my food than drink it. It's much more satisfying. If you like them though, they provide the right food for you within your goals then go for it. If you don't like them, don't have them.
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It's really two different things. Body weight x 15 is more of a TDEE calculation or something that would include daily activity at the least. BMR is a base and doesn't include anything past getting out of bed.
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You would use a squat rack. When I do OHP, the bar is in the same place as when I squat but I am lifting it up instead of putting it on my back. I don't do power cleans so I can't help you there. I would imagine you could use a squat rack also and use the pins in a lower position so that you aren't having to do a full dead…
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It could have been a complex. The way she listed the three moves in order it makes sense that it could have been a complex. Do all three moves in a row and then do again for a total of 5 times. They are great to add to a routine!
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Complexes can be tough and if you combined that with squats when you've never done them before, yup, DOMS makes sense. I wouldn't give up though. Just keep working through it and like Stef said, they will start to fade. On a side note though, are you just winging it in the gym? Complexes are more of a conditioning/HIIT…
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Good for you! I think listening to what our guts/bodies are telling us is so important.
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Oh, I won't eat that stuff now but when I was a kid it was yummy! My mom was a single mom of three so there wasn't a ton of extra time for baking.
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This is where it was at for me ....
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While I don't think it's ever bad advice to speak to a doctor, it's absolutely possible. At 5'4", 112 is starting to get to a pretty low weight. The same exact thing happened to me. I'm 5'5", started at 122, got down to about 111 but once I crossed over around 114 I lost my cycle as well. It wasn't until I put back on some…
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I love this! You are amazing, as are so many others in this post, for struggling against anorexia and fighting your way back. Such great role models!! I also agree that all stories are interesting. It's life - we all come from different backgrounds and perspectives but none of them are of any less interest! Keep 'em coming.
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I think everyone could absolutely benefit from strength training and that includes you. It's never too late and only has positive results. As for what to do from home, I won't be much help there but I think I've seen "You Are Your Own Gym" recommended before. --> http://youareyourowngym.com/ <-- Certainly things like…
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I lift 4x a week and it general takes me 60-80 minutes depending on the day. Sure, I could shorten it but I enjoy it and have the time so that's what I do. Sometimes I will do 20 minutes of cardio or HIIT afterwards. I definitely agree that a 3x/week full body routine is an excellent place to start!
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Oh yea, the scale can really mess with our heads sometimes! It's so important to remember that it doesn't matter though. How our clothes fit and what we see (like you said) are the best factors to go on - plus BF% if you have a reliable source for measuring it. Glad you were able to get that perspective from your DH!
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Protein powder is definitely a matter of personal taste. For me, I've like Optimum Nutrition and Cellucor (Cinnamon Swirl) the best. I add it to my oatmeal, plain greek yogurt and have lots of recipes that I use it with too. They all come with a scoop but since that's pretty relative, I would go with the grams if you have…
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I love the cinnamon swirl! Use it often. I'm not really all that partial to the PB Marshmallow though. Having a hard time using it. The Smores is brand new so I haven't tried that one yet. Not sure on the other flavors but I definitely give two thumbs up to the cinnamon.
