SideSteel Member

In the link I provided you should be able to get to Sarah' s blog and she also does group coaching. Worth checking out.

Sort of. I would have them add weight progressively and eventually reduce volume to accommodate the addition of weight. I would also have them perform a variety of rep ranges. I omitted this from the original example for simplicity, but it might looks something like this: 4x8 day 1 3x6 day 2 4x4 day 3 And I might make…

Great question. I'm awful with pelvic floor rehab and rehab in general, but the great news is, I know someone who is awesome at it. I just referred one of my long time clients to her and she (the client) is taking a few months off from me to focus on rehab. I've also done a Skype session with both of them so I could learn…

Depends heavily (pun?) on the movement pattern, their comfort levels, their goals, general athleticism, age, etc. I'll try to give some context: If I'm working with an older client who isn't very athletic (to be clear, I mean this as objectively as possible and not with any sort of judgment attached to it) and doesn't…

I tend to program in 4 week blocks for myself and clients. When doing an assessment for progress I will compare two things: 1) What is their week to week progress compared to what I've programmed? 2) What is their progress compared to the previous 4 week block during the same session? I would expect to see progress in #2…

A few things to note: First, it's outside my scope of practice to diagnose or treat anything. Any information I provide you here is not a diagnosis or treatment, it's a random guy on the internet saying opinions. Next, I'm not educated as a physical therapist. Here is a resource on pain who I consider to be high quality.…

I'm not aware of any standard expectation. I would expect significantly different results depending on initial bodyfat levels, how lean someone ends up, training, diet, rate of loss, genetics, etc. I can tell you that from a practical standpoint, you should focus on the behaviors needed to reach the outcomes you want and…

This is a great question. If I'm being blunt I'd appeal to authority and say that Lyle McDonald is probably the go to on this one. I can tell you that in PRACTICE when working with female athletes, I tend to program similarly to males HOWEVER I'm also constantly monitoring for fatigue and rates of adaptation, and some of…

1) Yes, you are old. I'm 40, so man, you're old. Also if you are bigger and stronger than me, you're on gear. 2) Milk and meatballs ALWAYS helps. ;)

I'd be curious if this hurts during chin ups and I'd also be curious if you pull with a mixed grip AND if you are experiencing pain on the under-hand side of the mixed grip? I can't diagnose anything as it's out of my wheelhouse, but if you're in doubt I'd first recommend resting it from any movements that seem to cause…

The original term was something potentially offensive for these boards so I won't post it, but people changed the original phrase to pepper your angus, which is something that caught on in the fitness community.

I have my doubts that this will help loose skin however there does seem to be some potential benefit to collagen and skin health. This would be the primary resource I would recommend for all supplements and I pulled the entry on collagen for you if you'd like to take a look: https://examine.com/supplements/type-ii-collagen/

Thanks, I appreciate you showing that link to people. One of these days I will go through it and consider a revision when I have less things on my plate.

I appreciate this very much. I wrote the following to a facebook group for other fitness professionals. This was my first time offering "advice" in my own thread in a format they use called [ask/give]. Basically, if you feel you have something valuable to share, you tag it with [give]. I'm pasting it here because it…

In your case, they probably do do something. (huhuhuhhu I said "doodoo") But beavis and butthead reference aside, it's generally a good idea to have amino acids present to mitigate muscle protein breakdown and to stimulate muscle protein synthesis in the post workout period. BCAAs are something I generally don't recommend…

LMAOOOOOO

Most important question answered first: Pie, but it does depend. A really good cake will certainly beat out bad pie. As far as the fat question, it's likely to depend on how deficient you are in essential fatty acids and what you define as "some problems". On the very extreme end you would develop essential fatty acid…

The anxiety it gives you could be a problem depending on how it makes you feel and what you do about it. The sensation of your neck flexing doesn't sound problematic to me, at least I can't think of any reason why this would be problematic provided it doesn't cause you any pain. Then again, I perform certain lifts with…

If you are referring to loose skin then I'm unaware of any reliable treatment options outside of surgical ones. The idea of muscle hypertrophy to "fill out" space is one that's sound in theory but in practice I have my doubts that it would work very well for the abdominal area specifically. What kind of steak sandwich?…

lol

As far as the cholesterol question, I would suggest discussing this with your doctor to be on the safe side. The link between dietary cholesterol and blood cholesterol isn't exactly clear cut and my limited understanding on this topic is that there may be an individual component here as well. As far as dietary fat goes:…

Hey there Sabine! How have you been lately?

I would be curious what your perceived benefit is of exogenous ketone supplementation please.

And the dude who made that dumpster fire of a video has the nerve to have the word "science" in his brand name. It's ridiculous how people will latch on to a buzzword and use it to sell something drastically different from what they offer. "Hey I'm an evidence based practitioner in fitness and all of my recommendations are…

You'd be much happier with your results if you gained 5lbs in 10 weeks.

Sugar doesn't necessarily "do anything" to protein. I think many people probably consume too much added sugar in their diets but that doesn't make sugar "the enemy to protein" whatever that is supposed to mean.

Maintain an active lifestyle, engage in resistance training and eat sufficient protein to maximize muscle which may make a small difference (not nearly as much as people think). Metabolic downregulation mainly occurs through a reduction in spontaneous activity.

Your average logged intake is as follows: 1692 cals, 210carbs, 62fat, 91 protein Given that we are dealing with estimations, and given that most people eat more than they think they are eating (please note, I'm not suggesting you are dishonest - I'm simply stating that many people eat more calories than they think they are…

High teens. Purely for perspective, my profile pic is 12% per DEXA (keep in mind individual bodyfat distributions can vary and DEXA still has error ranges)

Possibly. Can you set your diary to public/open? It would give people the opportunity to take a look at some things and possibly provide you with more accurate feedback about your situation.