SideSteel Member

Yes it's possible and unless you are getting quite lean you should expect to maintain muscle mass as you diet.

In theory, yes you would gain weight. In practice, maybe, maybe not. I've seen it enough times now that I'll just say I wouldn't be surprised at all if you are able to add calories and still maintain weight. However, it's important to note that this isn't actually any sort of metabolic magic or violation of energy balance.…

OMG I love your profile pic. =)

I'm honestly fascinated that this has been studied! Do you know the name of the study or where I could find it? Have you seen it? Let me know please. If you have it please link it. Thanks!

The main concern I have is around your anxiety and how you feel about your body. The other stuff is secondary. But since you've asked about the other stuff I have a few questions: 1) What's your reasoning/thoughts behind doing this much cardio? 2) What does your programming look like? 3) What does your weight gain look…

Leaky gut is not an actual medical condition. Please see here: https://sciencebasedmedicine.org/leaky-bowel/

The bolded part taken together has me quite concerned. Are you seeking help for binge eating disorder and if so, does your therapist know that you have a coach giving you body-weight related ultimatums? Does your coach know about your eating history?

1) I don't think it's optimal to train legs once per week as you're missing out on potential opportunity to gain muscle and strength. 2) Fasted cardio is not advantageous for fat loss however if you feel or perform better training fasted then go for it. 3) We can't really see what your intensity and volume are like, and so…

Awesome! I'm sure you'll find powerlifting to be a quite enjoyable and supportive sport.

It's POSSIBLE that 3/week squatting killed you because the volume and/or intensity wasn't properly set up across those 3 days.

What does your programming look like? I'd like to know squat frequency, volume and approximate RPE.

also a lot of milk and meatballs

Assuming you want to maintain the muscle you have AND assuming you are actually building muscle during your diet, one thing you could do would be reduce the overall training volume on the muscle groups you want to stop building. So just for example if you are currently doing 6 sets of bicep work in a week, and those 6 sets…

I know you attempted to do this by doing "about half" of what the class did, but I'd do even less than that. Considerably less given your level of soreness. For reference, when I am coaching a new trainee I start most people out with 1 set per exercise and about 4 to 5 different exercises for the first week. If it's an…

Have you seen that clip that Alan Aragon has posted a few times, of Naudi Aguilar doing his little hippity-hop twisting jumpy thingy to music, in a grassy field? It's comedic gold.

I would suggest doing much less per-session (fewer reps, greater distance from failure, fewer exercises) but going frequently if your preferences and schedule allows. You'll induce the repeated bout effect earlier which is protective against soreness at least to some extent. Gradually increase your training volume (do…

lol

If you plan on having your training exclusively designed to mirror every-day life needs you probably wouldn't do ANY bench pressing. I'm not buying the argument that decline benching is in any way more applicable to real life situations compared to incline benching. I doubt you are going to find many situations in life…

Are you happy with how things are going?

Not a lifting vid but I met @nakedraygun today at a USAPL coaching course. Boom.

It's quite possible. At the very least I think it's helpful to acknowledge that the possibility exists that your actual calorie intake is higher than you think it is -- this is something that is VERY common, and it's not a function of honesty or intelligence. It's perfectly normal, but it's important to accept and then in…

I pulled a month of data and your intake looks reasonable. There were about 5-6 days out of the month that appeared to not be completely logged based on the data. That's perfectly normal for most people however it IS a potential source of error. Having said that, when I removed those dates your averages came out to around…

With all due respect, while I agree with you that the argument about "muscle weighs more than fat" is largely a matter of semantics, I don't think that is the case for people talking about turning fat into muscle. I've encountered people both in person and on the forum who believe that fat turns into muscle and so my…

Fat does not transform into muscle.

You should consider setting your food diary to "open" or "public" (I forget which they call it). This will allow some people to take a look at specifics that may be highly relevant.

1) I'd figure out why squats hurt your knees in case there's a way to still allow you to squat without pain. 2) The glutes extend the hips and abduct the femurs. Any exercise that does this against load will generally be good for the glutes. Barbell Hip thrusts are excellent at training hip extension and you could add in…

Then you are fine to change rep ranges however I wouldn't use the same progression rate. Just for example, it's easier to add 5lbs to a set of 5 reps vs adding 5lbs to a set of 10 reps. One thing you could consider would be to look up All-Pro's Beginner Routine (google it). It's a full body routine done 3 days per week…

What are your goals?

I'd be curious what you mean by the chest (or ribcage) down cue too. I disagree with it, but I'll wait to hear the rationale or clarification. In the original video the only thing I would consider changing would be getting lifting shoes which you've since done, and additionally you can try to get LESS of your finger-tips…

1) Make sure your deficit size isn't too aggressive to compromise muscle retention. Aim for about .5 to 1% change in BW per week, give or take. 2) Make sure your diet (calories, macronutrient, nutrient timing) does not compromise gym performance. 3) Make sure you are eating enough protein to maximally maintain muscle. I…