CipherZero Member

I find if I look at the weekly calorie delta it keeps me on track regardless of a single days’s total.

Overhead triceps extensions. They're just a lot of fun and can help drive your overhead press and bench press numbers up.

I love all the "disagree" flags that pop up on weightlifting discussions, and most of them stem from people not assuming the standard disclaimer in the absence of other issues... when it comes to a specific lift, weight, form, and/or program.

Woosh effect engaged!

Whey is food. No worries there. Creatine is safe unless you’ve got kidney disease, however it needs to be taken 5g a day, every day - as a preworkout or lifting days only its fairly useless. Preworkout supplements are a concern simply because you’ve no idea what he’s actually giving the students.

Supplements, other than testosterone, don’t make you stronger. Resistance training does.

How close to your goal weight are you? It’s been my experience that close to goal weight most folk should shift from scale focused to body fat percentage focused.

You mentioned you have to be careful with dairy. If this means you’re lactose intolerant, soy based protein powders or whey isolates are protein dense and no or very low lactose options as well. MyProtein is my favored brand for being inexpensive, has what it says on its labels, and the flavors other than Rocky Road are…

God-damn it, this. If my spouse tells me one more time I look fine and I'm not overweight I'm going to scream. BMI 37 isn't a measure of health on anyone's scale. 170cm and 98kg is not "fine" unless you're lifting weights like it's your job and/or have some serious chemical assistance.

Adding five pounds to he bar on every lift every session as a novice is fun. Watching people gape in disbelief when you do a set of five with more weight than they've ever put on a bar is fun. Being known as "that strong guy" at work when you're surrounded by peers half your age is fun. Slapping your first forty five pound…

I love oats, but they make my gassy as hell. It's like I'm my own horn section.

I’m presuming PT means personal trainer and not physical therapist. No diet where you lose weight alone will ever be only fat and no muscle mass loss. Lifting weights will allow you to get stronger and help preserve muscle mass - but as a PT (personal trainer) you already know this. I would suggest hopping onto the same…

Creatine monohydrate is well studied and safe to take at a dosing of about 5g per day. No loading is required, nor is cycling on and off it. It's used to increase the availability of ATP (the fuel for muscular contraction) to muscle tissues. It's cheap enough (USD 20 for a year's supply) that I recommend everyone who's…

All of this. The fastest way to build muscle mass and strength is to hop onto a novice program that's designed to do exactly that.

What building strength does is manifold, but to some quick points:* Increases work capacity so tasks take less of your total energy stores * Build muscle * Increase thickness and strength of ligaments and tendons (albeit slowly) * Increase bone density What strength training doesn't do it burn a crapton of calories because…

To this, a properly performed squat is not only not bad for your knees but will help make soft tissues that cause 'bad' knees more resiliant and less prone to injury.

Ignore impediance sacels as @MikePTY has already said. DEXA scans are the "gold standard" however a seven-point caliper test performed by someone competent can get you close enough to a DEXA's results for a lot less money. As for retaining and building muscle mass, this requires resistance training of some form.

Women who lift weights before pregnancy can, unless contraindicated by their doctor, continue to lift weights. They and the child will be better for it.

If your goal is to maximize your strength gains, do cardio after lifting. If your goal is to exercise, do whatever order you want.

My breakfast is a toasted English muffin with a sliced-up hard-boiled egg and a single slice of both ham and American cheese. I make them all on Sunday, individually wrap, and put the lot of them in the freezer. Be sure to take one out to pop in the fridge the night before. Forty-five seconds in the microwave and a cuppa…

Cocoa powder goes a long way in chocolate whey powders. My personal favorite brand is MyProtein. Other than the rocky road, they don’t make bad flavors.

That’s always the problem. You can get nutritious fast food, but the siren’s song of the oh so good and suboptimal food is hard to resist - by design.

My Fitness Pal is concerned with making money by:* Providing a place for people to track Calories and weight * Allowing for food and exercise logging * Pushing ads in from of you with the hope of clicks * Selling your personal data or using it to weight ad preferences * Selling their premium program You are not their…

Well, there's your problem! I'm only half-joking. First, play basketball after you lift or on days when you don't lift if you're pursuing greater strength. While they're two different activities, the cardio will interfere with your strength gains the way you're currently scheduled. A couple of questions for your gym…

Crunches while holding progressively larger plates?

Squats and dead lift. Maybe rows, if you can work them in.

Stronglifts is a novice program. It’s definitely not designed to last forever. I’ve run the very similar Starting Strength program. It lasts six months, at most, before you’d need to change to any of the intermediate programs because you’ll be unable to recover enough between sessions. But anyway... the best exercise is…

If your tracker is putting the data into MFP, there's no reason to perform the manual entry. I've found I have to sync any external app before MFP picks it up.

If you're doing a circuit - not stopping at all between machines - you're doing more "weighted cardio" than "resistance training". Weight training typically means doing a set of exercises with a set weight, resting for anywhere from one to ten minutes depending on program and ability, and doing additional sets with the…

This is Gus on doing bench presses . Gus started training at the age of ninety-two. A month after she started she put her walker in the closet because she didn't need it anymore.