wmagoo27 Member

Best meet numbers (though it's been a while) Squat 420 Bench 235 Dead lift 445 Current gym numbers Squat 435 Bench 250 dead lift 470 I'm cutting weight now and thinking of competing again this year, but on a deficit I won't be hitting any new PRs.

I thought I'd add my stats from then... 5' 7" Dropped from 180 to 165 lbs Hit 10% body fat 420 lb squat 440 lb dead lift 235 lb bench I'm a power lifter if that makes any difference. My numbers are all gym numbers at my leanest. I didn't seem to lose any strength on the diet.

I did it a couple years ago with great success. For it to work you should be training with a lot of effort and high volume. It's skipping breakfast and eating keto style ultra low carb all day, then eating all of your carbs as high glycerin carbs only following training. Training is recommended in the evening around 5 and…

It wouldn't be fair to say that strength training is superior to cardio any more than it would be to say that cardio is superior to strength training. A well rounded program incorporates both as they serve different purposes. Cardio strengthens the heart and burns calories. Resistance training forces the body to use…

There are squat racks, power racks, and half racks. A tradition squat rack like the one you referenced won't work very well with a bench. Check out the rack below for just a little bit more money. It will work with the bench and serve for squats and presses.…

Reintroducing carbs after a low carb diet causes water retention, sometimes called carb bloat. Drink some coffee or some other diuretic and give it a few days. If you go back low carb, it should be gone in under a week.

My current nutrition plan involves both intermittent fasting and a Targeted Ketogenic Diet. I have a 6-8 hour feeding window and I eat all of my carbs around my workouts. I still see my body fat fluctuate depending on calorie consumption but I can cut to 11% to 12% relatively quickly (I do 5 week cuts when I see that I…

low carb protein powder

weight is weight whether it is old or new. Check your local craigslist under sporting goods. You can find basic weights for about half the price of new, often with benches and racks as well. Look into a basic barbell, adjustable dumbells, and bench. That will carry you a long way.

Keep your coffee and sweeten it with stevia instead of sugar.

The single greatest weapon in the arsenal of weight loss is common sense.

There's a few different bodyweight routines at nerd fitness. They're pretty adaptable to different situations. http://www.nerdfitness.com/blog/workouts/

40/40/20 looks kind of generic. Macros are figured out based on your body and calorie needs. I was taught like this... I'll use myself as an example. Start with your maintenance calories and either add for bulking or subtract for cutting to get your daily calorie goal. (3000 daily goal) 1 gram of protein per pound of lean…

What type of oil are you using? That can make a huge difference in taste. I have used oil pulling a few different times over the years. I find it whitens my teeth and helps to alleviate phlegm in my throat. I don't believe in the "detox" properties that some claim, however, I do believe that is improves oral hygiene and…

There's nothing wrong with building your own power rack if it's done correctly. I've seen good ones and poor ones. Some look like death traps. That being said, there are a lot of resources out there for DIY gear. Here are a few sites you may find usefull. http://www.home-gym-bodybuilding.com/homemade-power-rack.html…

The date on that article is 2001. A lot has happened with training and nutrition in the last 11 years.

You can supplement your diet with pea protein. I've picked some up from Bodybuilding.com before for my wife. She has many of the same food allergies as you do. I can't speak personally to the taste, but it is an option. I've also seen hemp protein on the shelves before.

They're idiots.

This... My wife is a recovered bulemic, and she can't log foods because she becomes obsessed with lowering calories and cutting weight. She just has a feel for how much to eat to maintain weight and shoots for that. Don't overthink it. Eating disorders are serious business and are usually more complex than just self esteem…

When doing heavy barbell squats your knees should track out over your toes. Depending on the technique, whether you are using high bar olympic style squating, low bar powerlifter form, or front squat, your knees and back will be in different positions. Mark Rippetoe has some awesome videos on Youtube for coaching the big…

BW - 170 Gym PR's... Squat - 420 Bench - 225 Deadlift - 435

Performing 1/2 squats is bad for your knees. Full squats using a complete range of motion utilizes the joint the way it was meant to be and doesn't place the sheer force on the knee joint. Here's a good video for form... http://www.youtube.com/watch?v=yha2XAc2qu8 If hitting depth is your concern then get a box or short…

Depending on how long you have been training, you should consider restarting the program at the prescribed 45lbs. Programs are designed the way they are for a reason, and letting your ego get in the way of that programming will F up your progress. Stronglifts is a VERY aggressive program and is designed to start light to…

1 g/lb LBM 1 gram per pound of lean body mass (NOT the same as 1 grame per pound of bodyweight)

Backloading on a Density Bulk since October. I love it.

http://www.simplyshredded.com/the-ultimate-female-training-guide.html Here is a good place to start.

Starting Strength is an excellent book and highly suggested even if you don't do the program. It breaks down form and movement for big compound lifts to prevent injury. There is also a Starting Strength DVD available that features Coach Mark Rippetoe coaching form on the base lifts squat, bench press, deadlift, press, and…

Join a team. Play a sport. Check your local community center.

Looking back in your diary it looks like your fat intake is a little low. I'd adjust your calories to 1700-1800 and increase fat intake to around 80. Take the calories for fat away from carbs. Any increase to calories over this make to protein. Try it for a few weeks and see what changes.

I find that a couple of cups of coffee in the morning helps curb my appetite so I don't overeat at my first break at work. Caffeine may not booste the metabolism, but it gives me a bit of an energy boost that usually gets me moving more. I do NOT work at a desk.