CipherZero Member

Utter bollocks. A single workout's movements through the "six planes of movement" are irrelevant. The total programming matters.

What's your goal and training level? If your goal is strength-building, you can do a lot better with a program with mostly compound exercises - squat, bench, press, deadlift, and rows - with fewer accessory lifts. If you're a beginner - by which I mean you can do a full-body workout every two days AND add weight to the bar…

Yes.

1. Turkey is high protein and low fat. There are no fat burning foods. 2. It depends on your TDEE and your calorie limits. 3. Food. it depends entirely on the diet you like to eat.

If I have my way I'll be grilling a New York Sirloin, making cauliflower mashies with sour cream, heavy cream, a touch of garlic, and obscene amounts of butter, cap off with a decidedly unhealthy amount of 12-year old scotch, and a few Fat Bombs for dessert.

Comfort and fit first, always. If that isn't good, it doesn't matter what else you're doing, it's GOING to suck.

Yes. Next question?

Cauliflower. DESPISED it - the smell, the texture the flavor - all my adult life. Not bad now.

Good, knowledgeable trainers that won't string your results along to keep collecting a paycheck aren't inexpensive.

I have raised-heel squat shoes. I press barefoot. I have chuck high-tops for deadlifts.

There's so much truth to this. Gym """"trainers"""" who have any idea how to get their clients to build strength efficiently as OP apparently wants are a rare breed. Doing more workouts, different exercises, or random Workouts Of The Day isn't necessarily better. You can get strong as hell with five barbell exercises -…

Any time I hear someone use a phrase similar to "get toned" I take it to mean "look ****able". "Toned" is a combination of both lower body fat and higher muscle mass than most people.

The reddit r/keto is really helpful.

It's a "free food" in the content of having no carbohydrates. Keto is simple on the daily surface: <20g carbs, Proteion of 0.8g/lb body weight (more or less), the rest is fat. Because of the high fat and relatively high protein it tends to be more satiating than higher-carb eating. It doesn't mean Calories aren't…

Heavy cream. Not even joking - no more sugar in coffee, and two cups for breakfast keep me full until mid-afternoon.

Mind also that getting stronger may not require a calorie surplus. Strength gains are a combination of factors, the two most important being: * Muscle mass gain * More muscle fiber recruitment The latter happens the most in early weight training as the body learns to use a single nerve impluse to drive more muscle fibers…

[citation needed]

Depends on your program. One intermediate program I was doing had density blocks for midweek upper body work. It was a brutal 90% 5RM of press/bench for 1-3 reps every thirty seconds for ten minutes. On a really good run 15-18 sets were possible. Volume day for squats was four set x 6 reps at 85% 3RM, similar for…

Exactly, and remember the lifespan of black iron gym equipment is measured in decades. If given the choice between a $50 monthly gym membership or buying the needed stuff for a home gym, remember a $1000 home gym pays for itself in under 24 months. It's always available, you're not catching other people's viruses, and the…

The lower body has a hell of a lot more muscle mass than the upper body. A proper program will have both upper and lower body exercises, the lower body will by necessity have a higher focus.

Women are not a special class when it comes to weight training. The same methods that allow men to get stronger as a novice work exactly the same way for women.

This is the right answer, although 4x45 is also acceptable and buy another pair when you need them. Do not cheap out on bars and the rack. I recommend Cap OB86PB and OB86PBCK bars as being relatively low cost and decent. Pick a beginner linear progression program - Starting Strength (SS), Stronglifts (SL), PHUL, whatever -…

Don't eat a pound of chicken Parmesan before deadlifting. Trust me on this.

Check out reddit's r/keto - it'll be far faster for finding information you're looking for.

Putting on significant muscle mass efficiently requires resistance training. If you’re 135 Lbs and this is underweight, eat more. Pick any beginner’s weight lifting program - starting strength, Stronglifts, PHUL, etc.

In theory, sure. In practice, 0.8g/lb is more than sufficient for elite athletes for the purposes of muscle building. Barring trauma recover which is its own special case, the 1g/lb LBM should be more than sufficient.

There is no chance you put on five pounds of muscle mass in four weeks without chemical assistance.

Because it's impossible to do either of these successfully with significant weight without having good flexibility

Hello, fellow rebuild. I had a double mesh laparoscopic inguinal hernia repair done. Immediately before it I was on a power lifting program. My surgeon directed me that yes, I can get back under the bar as soon as I feel I'm physically able with the caveat, "if it hurts, STOP." I was back to overhead pressing in a week and…