SideSteel Member

1) I'd be curious how fast you cut early on and how you are concluding you lost muscle? 2) I would base your decision on your tolerance for gaining body fat and your current level of leanness mainly. Perhaps this will help: I think cutting and bulking cycles are probably a bit more efficient in the long run. If you can…

If you are referring to Planet Fitness's 30 minute express circuit, I have a fairly surface level understanding of it. Is it worth anything? Sure. You'll train your entire body doing 1 set per exercise with low rest periods. You'll probably burn calories, you'll get some benefits from resistance training and some…

I actually haven't given that thread a detailed look. I'm sure @psuLemon would give excellent advice in that regard so I'll tag him and see if he has an opinion. However, I'll also give you some criteria that I think would be good things to keep in mind. I'm going to make the assumption that he is training for similar…

A good general range to land in would be about .5 to 1% change in BW per week. My personal preference is to start a diet out aggressively for the first couple of weeks but there's plenty of wiggle room here for what suits you best. At the start of the diet you are carrying more bodyfat and you SHOULD have much better…

Good speed on that.

Weighing daily is actually a very good idea provided that (key point) the individual doens't get too discouraged by the results. The general idea is to take all of those weigh-ins and average them so you can establish a weekly average, and then you can compare the trend rather than the day to day variances.

I have a lot of opinions about this and they are rather strong ones, but I don't necessarily judge anyone for having a difference of opinion here as long as they are identifying what they want in a trainer rather than suggesting how they think all trainers should look. "Look the part" is something that many personal…

I happen to watch this recently when a friend of mine (who I consider an educator of sorts) sent me this channel. I happen to love this video.

Thanks for the mention. This is a good topic and one I am pretty opinionated on.

I would offer to coach the OP and put him/her on the milk and meatball diet, but I wouldn't want this person accused of being on gear.

This probably won't go very well, but I wish you the best of luck. Dieting down to contest levels of leanness isn't something you want an inexperienced and random person on the internet handling, IMO.

Very little. They rely on a method call bioelectrical impendence (sp) which is highly sensitive to hydration and has a very high error rate in individuals and it is also not reliable for measuring trends in individuals.

1) Yes it will be beneficial compared to not using the weights. 2) Here are two potential options to consider: - Buy a set of adjustable dumbbells. You can get a decent set of adjustable DB's for a pretty reasonable price on amazon and this would give you pairs up to at least 50lbs or so. Of course, you'd then need to get…

Generally speaking (some exceptions to this) when you eat above and beyond your maintenance calorie intake you will add body fat in addition to giving yourself the potential to maximize muscle gain during that time period. When you eat below maintenance (in a calorie deficit) you will lose weight and some of this weight…

I can try. When you design a program (lets assume the goals are a mix of strength and hypertrophy and lets assume the exercise selections are matching the goals, limitations, etc of the individual for purposes of me not including all of those caveats lol) you need to manage frequency, intensity, and volume in such a way…

I'll give a few suggestions but when clients ask me about food suggestions (which is essentially what this is) I think soliciting a group of people is a better method. So when this happens with a client on a Skype call I will ask them to post it to our client group on facebook, because now there's 50+ people who are mostly…

If the goal is to maintain a physique or maintain muscle mass as you diet, they are much less of a concern. If the goal is to cause muscle hypertrophy (grow muscle) they are a moderate concern. You can of course find other ways to progressively overload to compensate. If the goal is to compete in a strength sport they are…

I would not be able to quantify this accurately so I'll just make some generalizations: 1) Given all of your information I suspect you could do a good job maintaining muscle mass while you diet, by training two full body sessions per week. 2) I would expect you to get stronger training two full body sessions per week. 3) I…

HAHAHAHAHAHA

Also regarding that long chin up post, I should add: As you continue progressing you are basically adding sets first for several weeks, then you will increase reps per set and decrease sets initially, and then add sets again. Rinse/Repeat. So for example if you start out being able to do 3 chin ups, you might start the…

Thanks, I'm glad you enjoyed it =)

Hah, I can't ban anyone. I'm not a moderator here, just a regular old dude. And even if I were, I wouldn't ban you and it doesn't bother me that you are posting =)

Great question. I can tell you some generalizations that you can apply and they've worked well for my athletes. First, I would probably start with chin ups as they are easier for most people (underhand grip vs overhand). I will write this post assuming you cannot do at least two bodyweight chin ups. 1) I would do eccentric…

LOL! I was thinking about you the other day dude. I hope you are doing well.

Giving this a nudge up -- I'll be checking this thread tonight as I get some other crap done. If anyone else has anything I'm happy to take a look. Thanks!

Yes.

First and foremost I would suggest consulting a physical therapist or physician to make sure whatever you DO decide to lift is not contraindicated by your condition. Due to this, it also limits the specific recommendations I could make (scope of practice and responsibility on my part). But I can certainly include some…

Explosive movements aren't required at all for hypertrophy or strength, but they do get you better at skipping and jumping and changing directions rapidly, so if those fit your goals then it is important but otherwise not so much.

As far as building muscle you need to provide a progressively demanding stimulus with adequate training volume. There are many ways to progress an exercise other than simply adding weight. With body-weight you can add repetitions, you can add sets (which adds to the total work volume), you can modify the exercise technique…

Just saw that this thread was recently bumped -- I pretty much agree with the replies you've already received. Consider that you may not be able to get from your previous habit of 50g/day all the way up to 100+ since it requires some significant changes to food habits which not everyone can pull off in one swoop like that.…