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3FoldChord - awesome work! Bench day today... 6 supersets of 3@25kg/55# benchpresses and 6 push-ups (on a Reebok step because if I get all the way the floor I can't get back up again yet) 8/7/6 target for 25kg/55# assisted pull-ups - hit 7/5/4 3x6 dumbbell shoulder press @ 7.5kg/16.5kg 3x8 1@27.5kg, 2@25kg/55# Pendlay rows…

https://www.facebook.com/photo.php?fbid=516166508422340&set=a.399614153410910.85178.264489303590063&type=1&relevant_count=1 "What do you do for exercise?" "I lift weights" "What do you do for cardio?" "I lift weights faster" Saw this and thought of you awesome ladies.

I'd be interested in the core work too, since I've hit this problem at 93lb squats. I've deloaded back to 83lb once but there's no discernible change now I'm back up to "problem weight" again. On the plus side, my butt looks awesome at this point :smokin:

Oh, doh! I have fractionals. I bought them for OHP and bench, but they do of course work with squats too. Thanks ladies!

Finally back to 42.5kg squats after a few weeks down to 37.5kg and working back up. Lower back still says "no more". 40kg is fine, 42.5kg is not. I've added in Good Mornings and I suspect that when I get back to deadlifting (this week? hopefully?) that'll help too - I've been off those for three weeks since I tried out a…

I've been using the assistance machine and knocking 5kg a week off the assistance. I think that might be about to slow down! Resistance bands are preferable because they engage the core more - with the machine your knees are taking your weight onto the platform so you don't have to support the weight of your legs, so your…

Agreed. Which is why I and the earlier poster said lifting was a high intensity session, not HIIT. Intensity and volume are both factors you manipulate in intermediate and above weights programs to optimise your sessions. 5x5 is high intensity every session, which beginning lifters' bodies can handle. 5/3/1 and Texas…

Lifting is a heavy workout as far as your body is concerned, it's just not High Intensity <b>Interval</b> Training. It's not intense in the sense of endurance/stamina/sprints, but a full session picking heavy stuff up and putting it down again - particularly compound lifts such as squats and deadlifts - taxes your central…

Heavy lifting (maxing out at around 5 reps per set) and a calorie deficit. Look into something like Starting Strength or Stronglifts. HIIT will help you generate the deficit, but it's the lifting that will make you lose more fat than muscle.

Thanks. That's way more than the calculators - guess I have some work to do :)

Can I bump this please?

thanks :-)

I guess it depends why you made the change whether going over matters, but there's no reason you couldn't try eating carbs when the hunger strikes. I go for simpke carbs right after a workout, then complex ones where possible the rest of the day.

@jam You may be craving something specific: for me it varies between carbs & protein depending on what workout I've done and what else I've eaten that day. Deadlift day today. I think I've tweaked my back before I got there.. I considered stopping, but it didn't feel too bad once I got going. Now, though... :-(

Jan/Feb progress - SL and cardio with a deficit There should have been some at the end of March when I'd lost around 7lbs from deficit and cardio, but I didn't take them. Then I had a month off training until late April but started upping my calories to maintenance. June results - last two months on SL only and eating…

Could you estimate for me please? Back flexed Back relaxed Side flexed Side relaxed Front flexed Front relaxed Please excuse the mess in the background - we're moving house in two days time! 5'4", 132lbs.

tagging

Bench day in the morning today as I'm still a bit sore from Sunday's afternoon Squat/OHP workout and I do need my 48 hours + recovery these days. Bench: still at 20kg/45# bar + supersetting with pushups. I switched these to be full rather than knee-push-ups today using a Reebok step for my hands, and man those are hard!…

eh, I lost boobs & thighs recently which military bf doesn't measure and therefore my "tracked bf" didn't change. So I take it as a rough estimate and concentrate in whether it and my measurements are going down.

@kell I found OHP in particular got easier when I switched to plain plimsolls instead of my super-supportive-and-padded-because-my-ankles-roll running shoes.That and stepping off the stretching mat to the solid floor... Squat 40kg/88lb 3x5 today and really concentrated on the hip hinge since I'm deloaded OHP: 19kg/42lb 4x5…

Great, thank you.

Split, toast, top with smoked salmon and a poached egg on each half. 35g+ protein plus some carbs right there - it's one of my favourite weekend brunch ideas.

Thank you for this - it's something I'll need to keep an eye on when the time comes!

@checkers - love the response to the wine guy So, still basically drive-by updates what with the house move and other associated chaos this week and next. Bench day today - easier than last time. More sleep, less stress and I had pizza AND dough balls last night, so way up on the carbs. I shall see how much DOMS kicks in…

I'd give it a month or two at maintenance - I've been losing around 0.75-1% BF a month regardless of whether I'm lifting at maintenance or lifting/cardio-bunnying at a deficit. I'm certainly happier when I can eat more, so that's what I've decided to do for the next little while.

@tameko & @jstout thank you.

If you're looking to maintain muscle, there's almost certainly a more efficient way of doing it than your current regime. The ratio (from either Mehdi or Rippetoe, I forget which) is you need a third of the work to maintain as you do to build. So I'd suggest that a couple of sessions of heavy compounds lifts a week would…

Yeah, having looked at the OP's diary I'm going to modify my original advice. Log accurately and completely, and eat what MFP tells you to based on those accurate logs. Undershooting your calorie goal is as bad as overshooting for weight loss. Also, eat more protein. LBM in pounds = 0.75-1.0 grams of protein per day is for…

Right. I'm a 5'4" woman, I'm sedentary apart from 3x heavy lifting a week and I eat more than that (1700-2000) to maintain/lose about 1lb a month. Eat, man, eat!

What's the rationale for that, since that's exactly the combination my PT (ex-competitive powerlifter) has me doing? I'm happy to ask her the same thing.