Chieflrg Member

If you consume a carnivorous diet I would choose Whey first. A often ignored concern to protein consumption is to make sure you are also getting sufficient EAAs(essential amino acids). The three most important are Leucine, Isoleucine, and Valine. The problem most people have with consuming protein is they may not consuming…

@billkansas It's borderline from what I can see. If you were planning to compete I would have you train a tad deeper. For general training purposes without aspirations to compete, depth is fine.

Lowest: 215 Highest: 250 Current: 241 Goal: 262

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I would look into your healthy habits and unhealthy habits and make a plan that is individualized. Examples- I'm more than likely to resistance train first thing in the morning. So set training to morning time. If I eat chips before dinner I'm likely to eat the whole bag. So remove yourself from the place that has chips…

Useful info... Are you carnivorous? How are you dosing your stimulus? Are you generally sensitive to training? Are you using a wide variety of rep ranges/i intensities? Why do you feel you are doing something wrong? How much progress do you expect to see in a year after reviewing your training history? Did you cut down…

Those these are the guidelines, I do tend to dose these as the bare minimum for my clients as I do lean toward at least three days of resistance training as progress is much easier to be had without recovery issues in almost all people I deal with.

Some of my recent work done with ball point pen. I just started about 10 months ago I think. *edited to add closer pic for details

Unless you are on the extremely obese side and/or extremely untrained you can't really expect to gain muscle while losing weight. It's not that's it impossible, just more unlikely according to current evidence. You certainly can fain strength and retain muscle in most cases assuming your nutrition and training stimulus is…

Just listen how they talk about other people. It literally is a blue prolint of themselves.

When you say you are training mod/light that doesn't give any info on the actual stimulus being achieved. We know we can gain muscle and/or strength at very low intensities given the volume and amount of stimulus is sufficient. If we are novel to training we are sensitive to just about any stimulus. Once we have a few…

Evidence shows injury risk increases from poor load management not "form". A movement by itself is not dangerous & telling a person if their "form" is off they can be injured easily is a nocebo effect and harmful inself. Your suggestion to use appropriate weight and volume is correct and good advice and follows proper load…

1. I'm happy to hear you are adding resistance training into your life. This is a very smart move on your part for many important benefits are to be had. 2. Do you need to do perform the squat, bench, & deadlift specifically? Nope, not unless your goal is to compete in those lifts. These three lifts are utilized so much…

This thought(s) is very dependent on how obese or overly fat a person can be and has many variables. There comes a point that the pros outweigh the cons for those on the extreme side of obesity. Also evidence and guidelines suggest that we resistance train, perform cardio, maintain a lower body fat, etc...all to lower risk…

I don't know. I never weigh myself. Probably a 107kg range.

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There are better ways to load the stimulus needed to make progress than 3 sets if 12 every day. Not knowing your equipment available and train history I can only suggest you do a full body workout utilizing autoregulation. This will also combat your concrtn to reverse sarcopenia which should be a primary concern for you.

Hope it helps. You're technique is looking polished.

Evidence suggests that resistance training with proper load management is key to lowering the symtoms of chronic pain. https://pubmed.ncbi.nlm.nih.gov/30657077/ I would think going to a "class" that ignores load management for fibro isn't the best idea. Personally and for those I train with chronic pain diseases the method…

Best advice I can give you in think long term goals that incorporare your diet, resistance training, & some cardio. Resistance training is extremely important to all ages but after age 50 evidence shows that it reverses sarcopenia. Sarcopenia is clinically important as it is a major risk factor for physical frailty, falls,…

Just about anything you can tolerate the pain without it getting worse. Main thing is avoid jolting action. Squatting, deadlifts, leg press, etc...for resistance training. Cycle, rowing, etc...for cardio.

Last year I had some cracked ribs when a car full of young ladies ran me and my bike off the road. Made squatting and benchinng a bit uncomfortable and jus a bit harder to breath in general but nothing like a bloody nip ;).

I advice you resistance train. It is important for everyone but especially for advanced age people. Studies have showed quite transparently that we lose 10% of our muscle mass every 10 years past age 50 if we are not resistance training. Not only does it help your body be more efficient at every day tasks and improves the…

Really simple. Perform a variety of pressing movements with sufficient volume at appropriate intensities in a wide varietyof rep ranges that you can recover from within a well-written program. Sprinkle in some patience. You don't have to perform isolation lifts or separate muscle groups though you can. I use more efficient…

If you are buying Olympic weight plates, they are sold usually by the lb or kilo. So I wouldn't expect to find a "cheap" brand per sae. The only obvious expensive plates sold in the stores/online is if you are buying calibrated plates. Bumper plates can be somewhat too, but unless you are planning on doing actual Oly…

Yeah that is poor load management assuming you weren't doing 8k steps before 10am during covid. Only you and your medical team know your current lung performance and for many people it isn't something you unload a huge amount out of no where. Is there a reason you want such a rapid weight gain? I might suggest training…

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Forvgive me if I'm off. I remember reading this study and I'm going off memory as I can't open the link right now. Again the variables I mentioned.... Age. This study was young adults. How male: This study was on males only(I believe OP is female & we don't know how sensitive she is to training). EEAs: Whey for the…

Vegetarians can throw a wrench into the "what do" of protien consumption. The reasoning is non carnivorous diets can mean less amounts of three of EAAs(essential amino acids). That being Leucine, iso leucine, and valine. These come robustly in a carnivorous diet not to much in a plant based diet. Without the presence of…

👍 I'm sure there is more to be gained. In the long term, it really doesn't matter what you do here. Hopefully you will be training for a life time. What I'm saying is a more advanced program that focuses on hypertrophy would more than likely yeild even better results for the short term & the goal you stated when we compare…