SideSteel Member

1) You don't need to eat the same calories daily for any particular metabolic benefits. There's no harm in cycling calories up and down if you want to and considering how variable we are with tracking accuracy and considering that our energy expenditure varies from day to day, I'd say it's actually less common to eat the…

One method would be to use somewhere around 10 to 12 cals per lb bodyweight and then do not eat back exercise calories. Monitor rate of losses and adjust target up or down based on that.

What are your goals?

I tend to program deloads in every 4 to 6 weeks on average. A deload week generally consists of anywhere from about 1/3 to 1/2 the total workload usually through a combination of volume reduction (number of sets) and load reduction (weight on the bar).

I'm probably around 16-17% now maybe? In my profile photo I'm about 12% per DEXA.

Another thing to consider is that that paper is attempting to establish a limit on rate of fat oxidation. In theory, going well over this limit would increase losses of fat free mass, but staying under this limit does not guarantee or even imply that all losses will come from fat.

Me: Hey I think I'll drop into myfitnesspal forums. It's been a while I wonder if anyth *sees this thread* *smashes computer with a hammer*

Something to keep in mind is that all methods of body fat analysis are measuring something other than body-fat and using it to make estimations about your body fat percentage.

What kind of doctor is this if you don't mind me asking?

We all could from time to time amirite

I would consider the following options keeping in mind I'm not really going into specifics here: 1) Bodyweight training 2) Is it in the budget to get a set of adjustable DBs? You could do a full body home program with 1 set of adjustables and be fine. You'd temporarily lose strength in some movements but I bet you could…

@PocketPoodle Those low bar squats look great.

If we are going to use a work analogy that actually represents someone in OP's position I think it would more accurately go like this: Me: I hate my job Me: I have bills to pay! Me: I'll find a job I don't hate so I can pay my bills while not being miserable. To the original poster of this thread, here are my thoughts and…

Honestly I agree with all of this other than the bit about asking the biggest dude in the gym. I really think it's a crapshoot as far as who is going to be able to help and who isn't and I don't think someone's size is an indicator.

@PocketPoodle Those are solid squats.

Hey dude, I'd be curious what the shoulder does when you bench at lower intensities and I'd be curious what happens when you bench with more elbow tuck and narrower grip. Let me know if you've tried either or both.

HOW YOU DOIN

I don't think there's anything wrong with forward knee travel and in your case I definitely don't think there's anything wrong with how forward your knees are. Many people squat with their knees going past the toes and I think it's generally fine as long as everything else is in a good spot (barbell over mid-foot and…

Chad Macias has a solid podcast on this as well: https://www.acast.com/sigmanutritionradiohealthperformancewellnesssciencelifestyle/snr-169-chad-macias---cancer-metabolism--caution-over-ketogenic-dietketones

^ This is a pretty darn solid representation of things IMO ^

A better title would be "I don't understand the fat acceptance movement".

It's not so much the enjoyment of the food itself as it is the over-reliance on numbers and the strange eating habits and thoughts about food that some people develop from long term tracking.

At times it does for me which is why I very seldom track my food. I think it's hit or miss on an individual level. It's definitely NOT a good fit for some people long term.

All body fat analysis tools are actually estimation devices which are measuring something other than body fat and using those measurements to estimate what it thinks your body fat percentage is. And each of these methods has an associated margin of error with it. Even the methods known to be the "most accurate" have…

I'm not sure if you linked the wrong study or if there's a misunderstanding here. The study you linked attempts to identify whether or not the addition of ALA had a protective effect on pancreatic cells. The study does not show that HFCS cause insulin resistance. Worth noting, both HFCS groups in this study were eating in…

<--- Minnesota here. The struggle is real.

In addition to my previous reply, this does not necessarily mean that I think StrongLifts is the answer for you, I just wanted to lay out why I think a full body type of setup will be far superior for you. There are plenty of ways to program a full body routine without doing SL.

I didn't read every reply so I'm possibly repeating what's been said, but I'll give my opinion as professionally as possible. Can you still make progress with body-part splits? Yes. Is it optimal? Very much no, and it's likely not even close. I will try to explain why: Every time you train you are causing adaptations which…

I'm a big fan of PEScience brand protein. It's a whey/casein blend and it tastes fantastic, has great macros, is fairly thick which is good for satiety. Carb-Killa Grenade bars are ridiculous, but they are so delicious that I had to stop buying them because it was too hard to not eat 4 of them at once.

Here are the things you should be focusing on in order to maximally maintain and possibly even build muscle during a deficit, which is also possible in limited circumstance: 1) Train each muscle 2 to 3 times per week. Use a well designed program rather than just "doing whatever" 2) Apply a progressively demanding stimulus.…